Kettlebell Speed And Power Complex
by Adam Von Rothfelder, C.S.C.S Men's Fitness
The ultimate kettlebell workout for more explosive power, speed and strength.
Every athlete wants an edge on the competition - be bigger, faster and stronger. This workout created by former UFC fighter, owner of Drench Fitness and HUMANFITPROJECT training correspondent, Adam Von Rothfelder, C.S.C.S. is intended for speed and power development along with assisting the body to adapt to heavier loads. It's recommended this is done once per week mixed in with your current program.
Perform for 30 seconds-on and 15 seconds-rest. Repeat for a total of 8 rounds.
> Start in the push up position with feet wider than shoulders-width and hands on the kettlebells in a neutral grip.
> Explode forward with your lower body so your feet land just outside the kettlebells.
> With your back remaining straight, clean the kettlebells to your shoulders.
> Explode once more upwards bringing the kettlebells overhead.
Perform 15 reps per side for a total of 4 sets. Take 45 seconds - 1 minute rest in between sets.
> Hold the kettlebell in a locked-out position over your head.
> Tip your hip out to one side and keep your legs locked.
> Perform the movement slowly and keep your eyes on the over-head kettlebell at all times.
> Return to start position and switch sides.
Perform the lunge and hold in the lower position for 5 repetitions (15 second isometric holds) Repeat on each leg for a total of 4 sets. Take 45 seconds - 1 minute rest in between sets.
> In one arm, hold a single kettlebell over your head.
> Lunge forward with leg on the opposing side of the over head weight while dropping your other knee.
> Hold this position for 15 seconds.
> Return and repeat
Perform the squat and hold in the lower position for 3 seconds before jumping. Complete a total of 5 reps for 5 sets. Take 45 seconds - 1 minute rest in between sets.
> While holding kettlebells at your sides, lower into the squat position with weight on your heels.
> Hold the squat for 3 seconds and jump explosively while allowing your shoulders to shrug upwards.
> Land softly and transition smoothly into another squat. Hold another 3 seconds.
Perform for 30 seconds-on and 30 seconds-off for a total of 5 rounds. Take 45 seconds - 1 minute rest in between sets.
> Holding a kettlebell in each arm. Clean/hop the weight up to your shoulders with some pop from your hips.
> Lower the weight and repeat with the opposite arm.
> Perform this movement as quickly and explosively as possible.
Perform 6 repetitions for a total of 4 sets. Take 45 seconds - 1 minute in between sets.
> With kettlebells locked in the over-head position and your shoulder blades pulled together, slowly lower yourself into a squat position.
* This is a difficult movement, even for some of the most advanced athletes. If you cannot perform - substitute with a PVC pipe or bodyweight-only.
Perform 10 repetitions in each arm for a total of 5 sets. Take 45 seconds - 1 minute rest in between sets.
> In the plank position, start by locking out one arm on a kettlebell in front of you.
> With the opposite hand holding another kettlebell, drive your shoulder blades up and together while performing the row.
> Return to the start position. Complete your reps and switch sides.