- Train 2-7 times a week
- Complete workout in 45 minutes or less
- Vary workout length
- Do as many exercises as desired
- Don't work equally hard of every one
- Perform exercises in a circuit
- Rest at least a few minutes between sets
- Don't rush when training for strength
- Compress rest periods for muscular and cardiovascular endurance training
- Start session with the most technically demanding exercises
- Order of drills is flexible
- Alternate harder and easier exercises and/or sets
- Don't do endurance activities before kettlebell practice
- Total number of sets is flexible
- 3 to as many as 20 sets per exercise is okay
- Vary number of sets
- Never go to muscle failure
- Vary difficulty of sets
- Periodically speed up or slow down movement
- Do no more than 5 reps per set
- Increase difficulty by using heavier kettlebell
- Or by compressing rest periods
- Or by doing more sets of 5
- Or by pausing and/or moving slowly
Swings, Cleans, Jerks and Snatches
- Do for any amount of reps from 1-100
- Leave all sets of more than 10 for the end of the session
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