Kettlebell Q’n’A: My Current Program & The RKC

Kettlebell Q’n'A: My Current Program & The RKC

Q: What are you doing for your workouts these days? You posted what you do for winter, but what’s going on right now?

-Jorge, Puerto Rico

A: I’ve been doing a 20-minutes, 6-days per week type of thing lately. Here’s how it breaks down…

Monday

1a) KB Clean & Press (3 x 5-8)

1b) Blast Strap Reverse Fly (2 x 15)

2a) Renegade Row x 20

2b) KB Windmill x 8/side

2c) Ab Wheel Roll Out x 20

3) 2-Arm KB Swings x 100

Tuesday

1) Turkish Get-Ups (3 x 5/side)

2a) Close Grip Chin-ups (3 x AMRAP)

2b) Pistols (3 x AMRAP)

2c) Blast Strap Push-Ups

3) KB Snatches (AMRAP in 7 minutes)

Wednesday AND Saturday (optional)

1) Early AM Hill Sprints

2) Stretching, planks & bridges

Thursday

1a) KB Military Press (3-4 x 5)

1b) KB Row (3 x AMRAP)

2a) Blast Strap Dips

2b) Blast Strap Tricep Ext

2c) Blast Strap Ab Fall-Outs

3) 2-Arm KB Swings x 100

Friday

1) 1-arm KB Snatches (AMRAP)

2) Turkish Get-Ups

2) Chin-up Variation

SUNDAY – OFF

Sometimes I’ll sub some sandbag exercises in – like walking lunges or clean & presses or windmills – if I feel like I’m getting bored. After writing out what I’ve been doing, it seems like a lot, but I’ve been on this program for a few weeks now and I don’t really feel any symptoms of over-training (excessive fatigue, soreness or low-motivation).

I’ve also leaned out quite a bit. Right now I’m around 170 and my abs are "coming in" nicely. That could be because I’m doing some type of metabolic finisher after every workout (either swings or snatches) or because of the hill sprints or it could be because I ride my bike to work everyday. I’m not sure.

Friday is an "unstructured" day so I’ll do whatever I feel like. If I feel like I need to improve my snatch numbers, then I’ll snatch. If I think my chin-ups are getting weak, I’ll do chins. If I don’t have a lot of time, I’ll just to TGUs. Most days lately, I’ve been able to get all 3 in.

The "optional" hill day on Saturday has been a challenge to get to because of family commitments. My daughter is playing beach volleyball this summer so her tournaments are early Saturday mornings. So instead of getting up and going to the hill, I’m getting up and getting breakfast ready and packing lunch for the day.

The extra day off is also welcome.

Q: Chris, you’ve gotten a lot of flack for not being "kettlebell" certified. What gives? How come you don’t have a kettlebell certification?

-Douglas, Boca Raton, FL

A: Douglas, I’ve been a trainer for 13 years. I went to school for 4 years to get a Bachelor of Science specialization in Kinesiology. I have the highest possible certification available in the industry (the CSCS from the NSCA) which requires that you have a post-secondary degree in the related field. I’ve worked with athletes (amateur & professional), rehab patients and regular people like you and me. And I’ve mentored and consulted with the best.

All that said, you’re right, I don’t have a certification for kettlebells. I also don’t have a specific certification to use a dumbbell, or a stability ball or a barbell or a sandbag or a tractor tire or a stop-watch for that matter. Does that mean that I don’t know how to use those tools or apparati?

Of course not.

HOWEVER, I do see the benefit of one particular kettlebell certification and that is Dragon Door’s RKC. So after extensive research and reading all the testimonials of the experience that other RKCs have had, I have registered to complete my RKC later in the year.

Truth be told, I’m in an industry that is constantly evolving and changing. And the opportunity to learn from the BEST kettlebell instructors just couldn’t be passed up. So in an effort to better myself and my programming – and to give my readers an even better experience, I’m going through the gruelling RKC certification course.

I’m looking forward to it and I’m looking forward to making myself better.

-Chris