MOVING 10,000 POUNDS PER KETTLEBELL SESSION: A STEP-BY-STEP GUIDE TO MOVING WEIGHT WITHOUT CRUSHING THE BODY

My personal goal for every training session is to move 10,000 pounds. I make no qualms about it; I train with kettlebells exclusively. I have used barbells and dumbbells in the past, but I have made a complete transition to kettlebells, and other forms of functional training. The reason that I move 10,000 pounds per session is because I needed a marker. There was no reason that 10,000 sounded good to me but for whatever reason, it was the first number that came into my mind. I have found that it was, in fact, the perfect number to use as a bench (pun intended) marker. What was the reason for this marker? I got tired of programming.

BACK IN TIME

Let us take a step back and break down where and why 10,000 pounds came to be. I have a strong history in barbell work, particularly the BIG 3 lifts of deadlift, bench, and squat. In fact, I hammered these into the ground and used kettlebells for my supplementary work. I did every type of programming from conjugate system to classic strength and conditioning to daily undulating periodization all in the quest of getting stronger. Early in my career, I started with classic bodybuilding aesthetics. I think most do when new to the gym. Getting “jacked” seems to be the most popular mindset for those who are new. I transitioned to a different mindset. I just wanted to be strong for a lifetime. That was the major shift from bodybuilding to the BIG 3 lifts.

The BIG 3 were a staple of my training for over a decade. Lift heavy and lift often. It was not until I discovered kettlebells that I really found the fitness “hack” I was looking for, specifically StrongFirst. I just liked their swagger, and I wanted in, so I pursued it with everything that I had. I really enjoyed it, but I could not break the thinking of heavy and hard. Finally, all the wear and tear was catching up with me. It was nothing major, but I was just getting tired of the aches and pains. That was when I made the complete transition to kettlebells and nothing else. I have not looked back, and I could not be happier.

My programming with barbells and dumbbells was on point. I studied and learned from the experts and built a program that worked well not only for myself, but for the members of my gym and personal training clients. Kettlebell programming, specifically StrongFirst, was something else. It was a world of programming with which I was unfamiliar. I could read and study, but my application was lacking. For whatever reason, I was putting up a block between the programming and my brain. Mostly, I thought I was smarter than I really was. I finally conceded, and did what others before me had tirelessly examined, applied, and then re-examined. It was great, and I made tremendous strides in my competency with kettlebells, both in strength and conditioning. Around this time my life because full and busy, both professionally and personally.

The hour that I had for a dynamic warm-up, exercise selection, reps and sets and cool down went right out the door. In fact, most days I would only have 30–35 minutes to get everything done. I was losing progress, and I was getting frustrated. A change was needed, and I needed to examine what I was doing. That was where the 10,000 pounds came into play. It was a constant benchmark to hit for every session and it caused my traditional programming to go right out the door. Here is the programming that I used that changed my life.

THE PROGRAM

STEP 1: CHOOSING THE CORRECT WEIGHT

I have been using this type of programming for kettlebells, but it can be used effectively for any type of strength program. Once again, there was no real reason for 10,000 pounds as my goal. It was an epiphany more than anything else. Choosing the correct amount of weight to move per session is where we start. It needs to be attainable, but it needs to be a number where work can occur. If the number is too little, no real work has been done. The same holds true for a target goal weight that is too high. For me, 10,000 pounds was predicated on a major factor: time. The available amount of time per session needs to be seriously considered. Ample time to train allows for serious deep dive programming, with all its ins-and-outs.

This is not a program that is designed for ample time. This is a program where time is the major contributing factor. Although this benchmark program can be used for any style of strength and conditioning, I have found it to be the most effective under time restraints. It maximizes work with limited time available.

When choosing the goal weight, remember it needs to be a weight that is manageable. For me, 10,000 pounds was the perfect number. There was the volume that I liked but also time to rest. Select a goal weight that is right in between medium and maximum effort. This weight can vary from person to person depending on overall ability, strength levels, and general conditioning. Remember, this is a MINIMUM amount of weight moved in EVERY training session. It is our benchmark and if it cannot be achieved, adjustments need to be made to either the total weight moved, or the exercise selection itself. We will go over different variations of programming, but the sky is the limit.

STEP 2: CHOOSING THE EXECERCISES

I like to keep my exercises barebones. As many total body lifts that I can place together with little transition in between exercises is where I like to stay. I also use this time to help increase my cardiovascular system training, so I do not want to waste huge chunks of time wandering around the gym from station to station chewing up the clock. I have half an hour and I need to get to work. The more self-contained that I can be, the better. I learned this method when working at a big box gym. Anyone who has ever worked, or worked out in a big box gym, knows how crowded and chaotic they can be, especially during peak hours. The less travel time the better, so keep the workout tight and compact with little frills. Fancy is not our friend because we are working against the clock.

MAKING A LIST OF EXERCISES

The kettlebells available and the breadth of knowledge are key here. More types of exercise are not necessarily better but it allows more variety of workouts to be available. I do not like to think. I like to do 3–5 exercises per session and move on with my day. There is enough to worry about in life and making complicated exercise routines should not be one of them. I stay with exercise staples and basic movements of kettlebells (I am not using basic as a derogatory word).

I do not have to do every main lift in every session, but it just gives me a working template to build off and I complete at least one exercise in every column by weeks’ end. Whether the plan is scheduled in the moment, daily, weekly, monthly, or yearly, the goal is the target number for weight being moved per session. I have found for myself that I have enjoyed a more intuitive approach to training. This takes into consideration how I am feeling at that exact moment before training (more about this later).

This is in no way a complete list but a basic working model that can be added and subtracted to with time. We just need to get the ball rolling and adjust as time moves on, if need be. I also like to have auxiliary exercises that I add a couple of times a week.

STEP 3: BUILDING THE SESSION — WEIGHT, SETS, AND REPS

This is where intuition comes into play. A quick assessment of the overall feel of the body plays an integral part in choosing the weights to be lifted during each training session. Remember, the body will be the guide and it will make it clear how it feels at the moment. Not every day will be a “heavy” day. As in, lifting heavy. Somedays will be moderate to even light weight but once again, this depends on the individual. For those who like to plan with a more linear approach, where the week is planned out with specific movements and specific weight, this will also works with this style of programming. It all works out the same way. We are going to continue to use 10,000 pounds as our working goal weight per session.

VERSION 1 — TURN AND BURN

Time available is a major factor in this stage of my life. 30 minutes is all the allotment that I have to train so I had to learn how to work with the confines of time as opposed to against it. Kettlebells are great for the turn and burn method. Essentially, pick three exercises including the number of bells, lifting weight, and rep ranges per exercise.

HOW THIS WORKS

Let us choose clean, press and squat with a single bell of 24 kg with 3 reps per exercise. This means 3 cleans, 3 presses and 3 single rack squats. We then calculate the total weight moved per round. What constitutes a round is up for discussion. For single kettlebell work, I count a round as completing the series each side. What does this mean? Complete the cycle of clean, press and squat for three reps each (9 reps total) on the left side and then repeat the process on the right side. Under my counting system this would equal one round. For others, completing the left side of clean, press and squat for three reps each (9 reps in total), would count as one round. Completing both sides would equal two rounds. There is no right or wrong answer, but I would highly suggest choosing one version and staying consistent with that. It makes calculating much easier. Remember, we want to take the guess work out of programming and spend our time challenging our bodies and not our brain cells (there are other more efficient ways to do that). Let us do some math.

THE FORMULA

WEIGHT (IN KG) X 2.2 (WEIGHT CONVERSION INTO POUNDS) X (NUMBER OF KETTLEBELLS) X REPS X (NUMBER OF EXERCISES)

24 X 2.2 X 1 X 3 X 3 = 475.2 LBS

Now remember this is a calculation for one side. So that means we will be moving 475.2 pounds of weight for the left side only. Considering that I count completing the left and right side as one round, we must double the weight.

475.2 X 2 = 950.4 LBS

That means, under my method for counting rounds, we move 950.4 pounds per round. To calculate how many rounds we need to complete in this session to reach our goal of 10,000 pounds, we simply divide 10,000 by 950.4.

10,000/950.4 = 10.5 round (round to 11 rounds to be safe).

Eleven rounds are a minimum so anything over is money in the bank. This is where choosing weight becomes critical. Too heavy and the minimum number of rounds that need to be completed will not be accomplished because of a longer recovery time, too light and too many rounds need to be completed and there will not be enough time off the clock. The more that this type of programming is used, the easier it becomes to choose weight and reps. The beauty of this programming is that the learning curve in minimal and “dialing it in” should happen quickly.

VERSION 2 — MULTIPLE CIRCUIT SYSTEM — TIME ON OUR HANDS

This is for when time is not a factor, and we can get into the nitty gritty of programming. I threw this in here just for reference for those who like to get deep into programming. This method was how I previously programmed but, to my amazement, I got bored with it. Too many moving parts when what I craved was simplicity and effectiveness.

Let us choose three circuits of two exercises per circuit (six exercises in total) — A, B, C. The number of exercises could be any number that feels appropriate, but more does not always equal better. First, we need to determine how much weight needs to move per circuit to equal 10,000 pounds at the end of the session. To find this, we divided the total weight by the number of circuits.

10,000 pounds/3 = 3,333.33 pounds per circuit.

That means we need to lift a MINIMUM of 3,333.33 pounds per circuit. Now that we have our goal number per circuit, we need to determine how many rounds of each circuit we need to perform to reach our goal. Once again, this can get unnecessarily overcomplicated. I fell into that trap (different weights, singles, doubles) so the best solution is to keep it simple. It makes life a whole lot easier.

After a quick “How do I feel” assessment, let us go for a double kettlebell session of 24kg as a working weight. From there, we build our circuits.

CIRCUIT A: DOUBLE SUITCASE DEADLIFT AND SWINGS

CIRCUIT B: DOUBLE CLEAN AND PRESS

CIRCUIT C: DOUBLE RACK SQUAT AND PUSHUPS

Now that we have our working weight and exercises, we need a rep range. The best advice that I can give is to stay between one and five reps. I have found that large rep schemes do not allow for volume. Large reps’ schemes (six reps or more) decrease the number of actual rounds per circuit, and they chew up time. I would much rather do less reps and more rounds per circuit than only a couple of rounds (two or less) per circuit. This is my personal preference, but everyone has a different body and different goals.

For this day, let us choose five reps per exercise across every circuit. Let us do the math for one round to determine how many total rounds need to be accomplished at a minimum per circuit.

WEIGHT (IN KG) X 2.2 (WEIGHT CONVERSION INTO POUNDS) X (NUMBER OF KETTLEBELLS) X REPS X (NUMBER OF EXERCISES)

This might seem overly complicated math, but it is a “plug and chug” formula that can be used everywhere.

24kg X 2.2 X 2 X 5 X 2 = 1056 pounds per round

Once we have the number of pounds moved per round, we need to find out how many total rounds we need to accomplish to move 3,333.33 pounds.

3,333.33/1056 = 3.156 rounds or 3 rounds

This means that we need to perform a minimum of three rounds per circuit to move 10,000 pounds per training session. A quick math check will show that 1056 X 3 = 3168. This is less than 3,333.33 per circuit. This is where a timed circuit can fix this small mathematical problem.

Setting a clock for 8–10 minutes per circuit can solve this mathematical “error”. By setting a clock for 8–10 minutes and performing as many rounds as possible in the given time, this mathematical problem will go away quickly. Chances are that more than three rounds will occur within the given time range. Remember, three rounds are a minimum number of rounds that need to be performed to reach our goal of 3,333.33 pounds per circuit, anything over that is money in the bank.

Continue to do the same math for Circuits B and C to build a whole training session.

USING DIFFERENT WEIGHTS FOR DIFFERENT EXERCISES

Why? Just why? I want to do as little math as possible, but I understand why this happens. This will happen when using body weight exercises or a pressing motion. The calculations are the same but more need to be done.

Staying with VERSION 2 of programming, we want to perform 10 swings and 10 pushups in CIRCUIT A. Fair enough, and perfectly reasonable in fact, we just need to a little bit more in terms of calculating in order to determine the number of rounds that need to be accomplished per circuit in order to reach 3,333.33 pounds per circuit.

FOR THE SWING (TRADITIONAL, TWO HANDS ON BELL):

WEIGHT (IN KG) X 2.2 (WEIGHT CONVERSION INTO POUNDS) X (NUMBER OF KETTLEBELLS) X REPS X (NUMBER OF EXERCISES)

32 X 2.2 X 1 X 10 X 1 = 704 LBS moved for the swing

FOR THE PUSHUP

90.91 X 2.2 X 1 (I USE 1 WHEN CALCULATING BODY WEIGHT. IT DOES NOT CHANGE ANYTHING MATHMATICALLY AND I DO NOT HAVE TO CHANGE THE FORMULA) X 10 X 1 = 2000.02

We then add the swing and pushup total together to get the total amount of weight moved for one round of swings and pushups.

704 + 2000.2 =2704.2 LBS moved for one round. To determine the number of rounds needed to reach our goal of 3,333.33 pounds per circuit we divide 3,333.33 by 2704.2.

3,333.33/2704.2 = 1.23 rounds

That is the MINIMAL number of rounds that needs to be performed. I would strongly suggest that performing 1.2 rounds is not enough volume and an effortless way out of not working to our ability but, to each their own.

The same thinking can be applied to different kettlebell weights for two different exercises. To follow the same pattern of a three-circuit system with multiple exercises per circuit, our goal is to hit 3,333.33 pounds per individual circuit between both exercises. If we keep the swing the same but replace the pushup with a double strict press, we need to calculate the total amount of weight moved with the press. Let us exchange the pushup with three double presses.

FOR THE SWING (TRADITIONAL, TWO HANDS ON BELL):

WEIGHT X 2.2 (WEIGHT CONVERSION INTO POUNDS)) X (NUMBER OF KETTLEBELLS) X REPS X (NUMBER OF EXERCISES)

32 X 2.2 X 1 X 10 X 1 = 704 LBS moved for the swing

DOUBLE STRICT PRESS:

24 KG X 2.2 X 2 X 3 X 1 = 316.8

704 + 316.8 = 1020.8

10,000/1020.8 = 9.79 rounds (10 rounds)

It is a simple added step, but I really try to avoid too much weight variability. I would rather do less reps moving the same weight to just use one equation.

I am a big fan of VERSION 1. A multiple circuit system just gets too complicated, and the point of the goal weight is to get in and get out of training quickly because time is a factor. I wanted to expand the thinking by adding VERSION 2 as a programming option for those who really want to get into the thick of it.

Setting a goal weight is a great way to maximize every training session while eliminating the need for complicated programming. This is not a short cut or training hack. We need to be consistent with our training with the time and equipment that we have available to us and target weight training is a great way to both remove the guess work of programming while working within the confines of time and getting the most out of every training session.