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.
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
- 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
Set Realistic Goals
Testing and Assessments
What do you Want/Need?
Beginners and Unconditioned
Mixing it up
Communication and Listening to Your Body
Mental Toughness/Endurance Training
Optimal Repetitions and Weight
Tennis or Golfer’s Elbow
Erector Spinae/Lower Back
Angles and Exercise Variations
Muscles Don’t Push
Concentric and Eccentric
Rating of Perceived Exertion
Are Publicly Available Workouts Bad?
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.