How to Program for Kettlebell Training

12 reviews


Learn how to program kettlebell workouts that help you achieve your specific training goals, avoid injury, and progress. Improve your technique to avoid injury while getting stronger. Feel empowered to build your own kettlebell workout programs and never get bored.

Read the full description below.

The greatest thing about kettlebells is that they’re extremely versatile. Cavemantraining’s website lists over 400 exercises, from the mainstay swings to clean and jerk and mobility movements. But with this many possibilities, especially for those new to lifting, you might feel overwhelmed. What’s the best exercise for me to do? How do I prevent injuring myself or burning out?

In his latest book, How to Program for Kettlebells, Taco Fleur tackles these exact questions to help readers create personalized, safe, effective, and scalable workouts. This book is organized around various goals, from cardio to power and strength to flexibility, to help you progress, avoid injury, and–my favorite part–avoid boredom.

This volume is written for long-time kettlebell enthusiasts and trainers alike, who will find guidance on pursuing new goals and motivating clients. Beginners, working with a trainer (form and technique first!), will also find this book invaluable for designing kettlebell programs that fit short- and long-term goals.

You’ll learn the science behind kettlebell workouts that help increase cardiovascular endurance, that induce hypertrophy to get swole, and that guard against injury with isometric and unilateral movements. You’ll get instructions on how to conduct baseline fitness testing and track your (or your clients’) progress. Included are a number of pre-designed workouts alongside variations for regression and progression–so come as you are.

Everyone’s path to fitness is unique. Throughout the book, Taco shares his training philosophy of reevaluating goals, experimentation, and listening to your body. How to Program for Kettlebells builds on holistic concepts that anyone who follows Cavemantraining will be familiar with: the importance of good grips, increasing range of motion, and why dropping your ego is key to strength without overtraining. So if your goal in 2022 is to shed weight, shred muscle, meet a running PR, or simply find workouts you’ll love for life, this book is a must-read.

Emily Glaser

Who Will Benefit From Buying This Book?

Anyone who wants to achieve results with the kettlebell and wants the knowledge to create their own workouts will benefit from this book:

  • People who train at home with their kettlebells
  • Trainers who use kettlebells with their clients
  • Anyone who:
    • wants to make progress with their training
    • is stuck in a rut
    • is no longer enjoying their training
    • doesn’t know what to do in their workouts
    • wants to have a solid step-by-step plan to follow
    • feels like they have no clue what they are doing
    • needs a structure to follow
    • requires motivation
    • wants to stop wasting time


This book will help you meet and smash goals:

  • weight loss
  • generic fitness
  • hypertrophy
  • endurance
    • cardio
    • muscular
  • power
  • strength
  • flexibility
  • mobility
  • feel and look better

Please note: This book is written for the general public with no programming knowledge and is not geared toward advanced trainers.


In a perfect world, anyone would learn to program for themselves before they pick up a kettlebell. When utilizing public programs or workouts, no matter how great the workout design is, the person who designed it does not know your ability, technique, training frequency, goals, or the answer to many other important variables that make a program effective. Incorrect programming or not understanding the programming and how to adjust it can lead to serious injuries and to top it off is not effective or delivers the results you expect.

This book explains kettlebell training goals one can work toward, how to program and make progress, training methods, and common mistakes made in programming. The book covers the finer aspects of programming, like angles, load, duration, recovery, reps, rounds, progression, and much more. As with all the Cavemantraining books, the objective is to cover a lot and dig deep while being accessible to a wide audience.

There is no one better at programming for yourself than you. Only you know how you feel, recover, how much effort you put or how much more you can put in. Therefore, once you understand how and why to program your own workouts, you will reach new levels of strength, cardiovascular endurance, flexibility, power, or any other goal you program for.


Table of Contents

Muscle Adaptation to Exercise
Muscle Fibers
Set Realistic Goals
Reaching Goals
Testing and Assessments
What do you Want/Need?
Beginners and Unconditioned
Mixing it up
Training Periodization
Communication and Listening to Your Body
Training Methods
Cardiovascular Training
Interval Training
Strength Training
Hypertrophy Training
Power Training
Flexibility Training
Mobility Training
Circuit Training
Unilateral Training
Isometric Training
Mental Toughness/Endurance Training
Optimal Repetitions and Weight
Finger Flexors/Grip
Tennis or Golfer’s Elbow
Erector Spinae/Lower Back
Angles and Exercise Variations
Programing Weight/Load
Targeting Muscles
Muscles Don’t Push
Concentric and Eccentric
Rating of Perceived Exertion
Are Publicly Available Workouts Bad?
Mind-Muscle Connection
What Weight Kettlebell to Start With?
What Weight Kettlebell Should an Unfit Man or Woman Start With?
What Weight Kettlebell Should The Average Person Start With?
How to Proceed From Here


Last updated: Sun 3 Apr 2022


IMPORTANT: Please note that your email address is the case-sensitive password to open the PDF. You should save the document to your computer so you can refer back to it in the future.

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12 reviews for How to Program for Kettlebell Training

Based on 12 reviews
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  1. Gerenuk (Verified Customer)

    I wished that I had read this book earlier in my Kettlebell experience. This book covers all aspects of exercise programming a logical concise manor. Lot of links to videos are also contained in the e-version of the book.

    (0) (0)
  2. Peter Adamec (Verified Customer)


    (0) (0)
  3. Dane (Verified Customer)

    will definitely help me achieve my goals

    (0) (0)
  4. Eduardo Aguirre (Verified Customer)

    Really well structured and easy to read. Great tips and useful information for creating my own programs. Great complement for “Kettlebell Workouts and Challenges 3.0”

    (0) (0)
  5. Roman (Verified Customer)

    Awesome book! Lots of valuable information! Very useful tips on programming the workouts and great details on strength-power-speed correlation, grip importance, setting up goals, progression and much more! Definitely recommend! Thank you

    (0) (0)
  6. Richard Lash (Verified Customer)

    A ton of useful training information.

    (0) (0)
  7. William (Verified Customer)

    Just what I was looking for, being able to create appropriate workouts to meet your goals was made easy using the ideas from this book.

    (0) (0)
  8. Daniel Thambyrajah (Verified Customer)

    Practical system and science through the simple use of language.

    (0) (0)
  9. Christopher Carrington (Verified Customer)

    Informative, clear and concise.

    (0) (0)
  10. Luis Enrique Hernandez (Verified Customer)

    I like because Taco goes to the point, and tell us really good information

    (0) (0)
  11. waite T. (Verified Customer)

    Currently reading through it. Alot of great detail and information in all aspects of training in general.

    (0) (0)
  12. gilbert gurney (Verified Customer)

    Great content and information

    (0) (0)

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How To Program For Kettlebell TrainingHow to Program for Kettlebell Training