A kettlebell protocol for those that want to become super fit and increase their stamina.
Stamina: The energy and strength for continuing to do something over a long period of time; the power of sustained exertion; the bodily or mental capacity to sustain a prolonged stressful effort or activity.
- 8-week lead in; 10-week program.
- Progression exercises,
- Simple and easy to follow.
- All of the notes/tracking workbooks are already pre-done (Removing one more barrier to getting started).
This protocol and program will take anyone from knowing nothing about the kettlebell to a super fit, strong, and mentally tough human being. Everything one needs to learn, explore, adjust, perform, and progress is included in your purchase. All you need is one kettlebell to start with. Literally, everything is laid out for you no matter what level you’re at.
“This is, without doubt, the most in-depth training program I have seen for a very long time. Every question or query I had (from acronyms to warm-up movements) was answered to the minutest details. I read through everything available as though I was a beginner as I don’t know everything and always striving to learn new things. From holding the kb, to correct swing techniques it really ingrained the process in. The repeating of the 10 steps of the protocol was well needed. Driving the need to start light, start slow before the ego gets you into trouble.” —Sam
The main value of this purchase is not just an ebook. The full-length and professional videos cover so much more than you can get with just an ebook alone:
- Technique videos (so you know how exactly to perform the exercises)
- Common mistakes video (so you don’t make the same mistakes)
- Alternatives and progressions video (so you can work your way up to the more complex exercises)
- Follow-along warm-up video (so you can just press play and warm u with us)
- Follow-along prep work video (so you can press play and prepare)
- Follow-along workout video (so you can press play and work out with us)
- Follow-along cooldown video (so you can press play and cool down with us)
The kettlebell program in the ebook has everything you need to get routine and structure in your life with one kettlebell, but it also is highly customizable because the concept behind the programming is explained in detail, meaning you will understand why certain things are done. This will enable you to adjust the program to suit your needs.
- Program (so you can progress step-by-step)
- Tracker (so you can track your progress)
- Checklist (so you can check everything off)
- Technique photos and descriptions
- an internet connection
- to create a free user account on our website so you can sign in and watch the videos
THE PACE MAKER PROTOCOL
- Start with a light weight
- Start at a slow pace
- Start with low volume
- Complete the volume unbroken
- Increase volume
- Complete the full workout unbroken
- Increase the pace
- Reach a continuous pace
- Increase the weight
- Repeat from step 4
This protocol can turn any ordinary person with a kettlebell into a super tough, fit, and strong human being that can withstand 10 times more challenging tasks in life than the majority of people out there who don’t follow the protocol.
The Pace Maker is the only routine you need to increase:
- cardiovascular endurance
- muscular endurance
- mental toughness
- explosive power
- overall strength
Follow this step-by-step progressive kettlebell protocol to take your fitness to new levels. Follow this protocol to have routine and structure with your training. Follow this protocol if you want to see incremental and noticeable results.
“The additional documentation on the Quick and Concise Kettlebell Swing was a surprise with its content. It was an informative read and I really liked the addition of suggested workouts and explanation of different muscles used for each movement. I haven’t tried any of the workouts just yet, but will add them into my weekly training.” —Sam
THE PACE MAKER Protocol is included with our Inner Circle membership, so, if you are looking to commit to something and be accountable, then join our private group which also includes optional and personalized coaching.
As a complete beginner/novice in kettlebell training, I had certain expectations and concerns going in. As a 61-year-old man that has a very active and athletic lifestyle, I always have safety concerns, especially in a weight training regiment using new and different movements to which I am accustomed. My primary goal is to remain injury-free always and not to miss time away from training. I was very satisfied with your approach as a trainer in your starting with a minimal load and the progressive incremental increases.
My uneducated expectation was that this beginner’s course would have more elaborate and advanced movements as one would see on the internet. The movements used were more of a basic variety which suited me just fine. I liked the fact that you took the time to fully explain each movement, pointing out different postures to assume during the course of that exercise, and also that you include a video of common mistakes during the performance of such. There was sufficient instruction with each exercise so as to give clarity of the movement and I found this to be perfect for someone at my level.
Starting out I downloaded all the material first and read through all the written material before venturing onto the video. Because much of the terminology was new to me I had to return to the written material after progressing in the warmup and introduction of the program. This was to be expected as I wanted to understand fully each level before moving to the next. I also returned to the kickoff video after watching later videos because again I needed to have an understanding of the terms and exercises before moving forward. The instruction is thorough and fits well for someone on a beginner’s level.
Insomuch of the program itself, I as a beginner liked the format very much and was not overwhelmed. I was very comfortable starting with light weight and repetition and challenging myself from there. I also like that I will be able to modify this workout to my needs as I go along. The videos were of a good length and kept me engaged.
The kettlebell offers a different type of workout and one that I can do at home or travel with minimal equipment.
In closing, I liked this particular regime very much as an entry-level to kettlebell and liked the depth and pace of the instruction. It is my intention to continue working on this program and see where it leads me. Thank you again and best regards,
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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Alan (Verified Customer) –
stephen galloway (Verified Customer) –
good well thought out training program you can adapt and use for years .