Transitioning from Barbell workout to Kettlebells

Barbell numbers for record

Bench Press : 50kg
Squat: 52.5kg
Overhead Press: 32.5kg
Deadlift: 70kg

I bought 2 competition kettlebells; 12kg & 16kg so will be using these 2 for double kettlebell program

Based on program by Geoff Neupert

Exercises:
1. Double Kettlebell Clean & Press
2. Double Kettlebell Front Squat

Workout 1: 10x1
Workout 2: 5x2
Workout 3: 10x1
Workout 4: 6x2
Workout 5: 10x1
Workout 6: 7x2
Workout 7: 10x1
Workout 8: 8x2
Workout 9: 10x1
Workout 10: 9x2
Workout 11: 10x1
Workout 13: 10x2
Workout 14: 6x3
Workout 15: 10x2
Workout 16: 7x3
Workout 17: 10x2
Workout 18: 8x3
Workout 19: 10x2
Workout 20: 9x3
Workout 21: 10x2
Workout 22: 10x3
Workout 23: 10x2
Workout 12: 5x3 Workout 24: Rep Max _____

Will be adding Kettlebell Swings/Cardio during rest days if recovery is good

After 6 weeks of kettlebell conditioning , I will move back to barbell cycle

This post has been edited by watzisname: Jun 13 2024, 11:18 AM

Week 1 Workout 1:

Double Clean & Press : 10 sets x 1 rep

Double Front Squat: 10 sets x 1 rep

Week 1 Workout 2:

Double Clean & Press : 5 sets x 2 rep

Double Front Squat: 5 sets x 2 rep

Covid-ed so feeling weak

Week 1 Workout 3:

Double Clean & Press : 10 sets x 1 rep

Double Front Squat: 10 sets x 1 rep

This post has been edited by watzisname: Jan 6 2024, 02:19 PM

So I found this Conditioning program which I will run before continuing with barbell program.
This from the book Tactical Barbell:Conditioning. I will plug my Kettlebell program into this program as an 8 week conditioning program

Program consists of hi-rep workout with endurance training (steady state cardio) to build base before actual strength program

Week 1 Base Building (1/1/24)

Monday:
Double Kettlebell Clean & Press: 6 sets x 2 reps
Double Kettlebell Front Squat: 6 sets x 2 reps

Tuesday:
Endurance: 30 min Easy run (Threadmill) 2.3km

Wednesday:
Double Kettlebell Clean & Press: 10 sets x 1 reps
Double Kettlebell Front Squat: 10 sets x 1 reps

Thursday:
Endurance: 30 min Easy run (Threadmill) 2.8km

Friday:
Double Kettlebell Clean & Press: 7 sets x 2 reps
Double Kettlebell Front Squat: 7 sets x 2 reps

Saturday:
Endurance: 40 min Easy run (Threadmill) 4.0km

Week 2 Base Building (8/1/24)

Monday:
Double Kettlebell Clean & Press: 10 sets x 1 reps
Double Kettlebell Front Squat: 10 sets x 1 reps

Finisher: Kettlebell Swing (12kg) 3 x 10

Tuesday:
Endurance: 40 min Easy run (Threadmill) 4.0km

Wednesday:
Endurance: 40 min Easy run (Park) 5.0km

Thursday:
Double Kettlebell Clean & Press: 8 sets x 2 reps
Double Kettlebell Front Squat: 8 sets x 2 reps

Friday:
Endurance: 30 min Easy run (Threadmill) 3.0km

Note: Not feeling it today so ended it early

Saturday:
Double Kettlebell Clean & Press: 10 sets x 1 reps
Double Kettlebell Front Squat: 10 sets x 1 reps

Finisher: Kettlebell Swing (12kg) 3 x 10



Remark: Managed to run my first 5k this week, so that's something

Week 3 Base Building (8/1/24)

Monday:
Double Kettlebell Clean & Press: 9 sets x 2 reps
Double Kettlebell Front Squat: 9 sets x 2 reps

Finisher: Kettlebell Swing (12kg) 5 x 10reps

Tuesday:
Endurance: 50 min run (Threadmill) 5.1km

Wednesday:
Endurance: 50 min run (Threadmill) 5.08km

Thursday:
Turkish Get Up: 2 sets x 1 rep
Double Kettlebell Clean & Press: 10 sets x 1 reps
Double Kettlebell Front Squat: 10 sets x 1 reps

Finisher: Kettlebell Swing (16kg) 5 x 10reps

Friday:
Endurance: 60 min run (Threadmill) 6.42km

Note: Ankle aching so skipped Saturday workout. The running volume is getting more, I might need an extra rest day middle of the week

Saturday & Sunday:
Rest

Been out of commision with ankle and achilles problems..

So gonna start back Base Building template from Week 1

Source: Tactical Barbell : Conditioning



Replacing Cardio from Running to low impact like Spin Bike or Elliptical machine
Replacing Strength Endurance from Rep based to Time based (30 mins)

This post has been edited by watzisname: Feb 16 2024, 11:34 PM

Week 1 Base Building (19/2/24)

Monday:
Double Kettlebell Clean & Press
Double Kettlebell Front Squat

Sets of 1,2,3. Time: 30 mins

A circuit goes like this:

Clean & Press x 1
Rest
Clean. Squat x 1
Rest

Clean & Press x 2
Rest
Clean. Squat x 2
Rest

Clean & Press x 3
Rest
Clean. Squat x 3
Rest

Do as many circuits as able within 30 mins. Rest times self regulated.

No of circuits done: 3

Tuesday:
Endurance: 30 min on Exercise Bike 11.27km

Wednesday:
Endurance: 30 min on Exercise Bike 10.78km

Thursday:
Rest

Friday:
Double Kettlebell Clean & Press
Double Kettlebell Front Squat

Sets of 1. Time: 30 mins

A circuit goes like this:

Clean & Press x 1
Rest
Clean. Squat x 1
Rest

Do as many circuits as able within 30 mins. Rest times self regulated.

No of circuits done: 11

Saturday
Endurance: 35 min on Exercise Bike 9.63km

Sunday:
Rest

Week 2 Base Building (26/2/24)

Monday:
Double Kettlebell Clean & Press
Double Kettlebell Front Squat

Sets of 2. Time: 30 mins

A circuit goes like this:

Clean & Press x 2
Rest
Clean. Squat x 2
Rest

Do as many circuits as able within 30 mins. Rest times self regulated.

No of circuits done: 8

Tuesday:
Endurance: 40 min on Exercise Bike 11.2km

Wednesday:
Endurance: 40 min on Exercise Bike 11.7km

Thursday:
Double Kettlebell Clean & Press
Double Kettlebell Front Squat

Sets of 1,2,3. Time: 30 mins

A circuit goes like this:

Clean & Press x 1
Rest
Clean. Squat x 1
Rest

Clean & Press x 2
Rest
Clean. Squat x 2
Rest

Clean & Press x 3
Rest
Clean. Squat x 3
Rest

Do as many circuits as able within 30 mins. Rest times self regulated.

No of circuits done: 4

Friday:
Rest

Saturday
Endurance: 45 min on Exercise Bike 12.4km

Sunday:
Rest

This post has been edited by watzisname: Mar 3 2024, 02:41 PM

Week 3 Base Building (4/3/24)

Monday:
Double Kettlebell Clean & Press
Double Kettlebell Front Squat

Sets of 1. Time: 30 mins

A circuit goes like this:

Clean & Press x 1
Rest
Clean. Squat x 1
Rest

Do as many circuits as able within 30 mins. Rest times self regulated.

No of circuits done: 15

Tuesday:
Endurance: 50 min on Exercise Bike 14.1km

Wednesday:
Endurance: 50 min on Exercise Bike 14km

Thursday:
Double Kettlebell Clean & Press
Double Kettlebell Front Squat

Sets of 3. Time: 30 mins

A circuit goes like this:

Clean & Press x 3
Rest
Clean. Squat x 3
Rest

Do as many circuits as able within 30 mins. Rest times self regulated.

No of circuits done: 8

Friday:
Rest

Saturday
Endurance: 55 min on Exercise Bike 14.5km

Sunday:
Rest

This post has been edited by watzisname: Mar 10 2024, 09:49 PM

Week 4 Base Building (11/3/24)

Monday:
Double Kettlebell Clean & Press
Double Kettlebell Front Squat

Sets of 1,2,3,4. Time: 30 mins

A circuit goes like this:

Clean & Press x 1
Rest
Clean. Squat x 1
Rest

Clean & Press x 2
Rest
Clean. Squat x 2
Rest

Clean & Press x 3
Rest
Clean. Squat x 3
Rest

Clean & Press x 4
Rest
Clean. Squat x 4
Rest

Do as many circuits as able within 30 mins. Rest times self regulated.

No of circuits done: 3

Tuesday:
Endurance: 60 min on Exercise Bike 14.6km

Wednesday:
Rest/Mobility

Thursday:
Endurance: 60 min on Exercise Bike 14.3km

Friday:
Double Kettlebell Clean & Press
Double Kettlebell Front Squat

Sets of 2. Time: 30 mins

A circuit goes like this:

Clean & Press x 2
Rest
Clean. Squat x 2
Rest

Do as many circuits as able within 30 mins. Rest times self regulated.

No of circuits done: 11

Saturday
Endurance: 60 min on Exercise Bike 13.3km

Sunday:
Rest/Mobility

Week 5 Base Building (18/3/24)

Monday:
Double Kettlebell Clean & Press
Double Kettlebell Front Squat

Sets of 3. Time: 30 mins

A circuit goes like this:

Clean & Press x 3
Rest
Clean. Squat x 3
Rest

Do as many circuits as able within 30 mins. Rest times self regulated.

No of circuits done: 9

Tuesday:
Endurance: 45 min on Exercise Bike 11km

Wednesday:
Endurance: 45 min on Exercise Bike 11.3km

Thursday:
Double Kettlebell Clean & Press
Double Kettlebell Front Squat

Sets of 1,2,3,4. Time: 30 mins

A circuit goes like this:

Clean & Press x 1
Rest
Clean. Squat x 1
Rest

Clean & Press x 2
Rest
Clean. Squat x 2
Rest

Clean & Press x 3
Rest
Clean. Squat x 3
Rest

Clean & Press x 4
Rest
Clean. Squat x 4
Rest

Do as many circuits as able within 30 mins. Rest times self regulated.

No of circuits done: 3

Friday:
Rest

Saturday
Endurance: 45 min on Exercise Bike 12km

Sunday:
Rest/Mobility

This post has been edited by watzisname: Mar 24 2024, 02:24 PM

Week 6 Base Building (25/3/24)

Monday: Conditioning
Kettlebell Swings 12kg 10x10

EMOM 10 mins


Tuesday: Rest
Rest

Wednesday: Barbell Training

Overhead Press 22.5kg 3 x 5
Squat 40kg 3 x 5
Lat Pulldown 45kg 3 x 5

Thursday: Rest
Yoga/Mobility

Friday: Barbell Training

Overhead Press 22.5kg 3 x 5
Squat 40kg 3 x 5
Lat Pulldown 45kg 3 x 5


Saturday: Rest
Rest

Sunday: Conditioning

Freestyle Kettlebell and Yoga

This post has been edited by watzisname: Mar 31 2024, 10:36 PM

Week 7 Base Building (1/4/24)

Monday: Rest

Mobility

Tuesday: Conditioning

Turkish Get-up 12 kg 1 x 1 (each side)

Kettlebell Swings 12kg 10 x 10
EMOM 10 mins

Wednesday: Barbell Training

Overhead Press 26kg 3 x 5
Squat 46kg 3 x 5
Lat Pulldown 42.5kg 3 x 5
Farmer's Walk 22.5kg 2 x 60s

Thursday: Rest

Yoga/Mobility

Friday: Barbell Training

Overhead Press 26kg 3 x 5
Squat 46kg 3 x 5
Lat Pulldown 56kg 3 x 5


Saturday: Cardio

Exercise Bike 30 mins 5.3km

Sunday: Rest

Yoga

This post has been edited by watzisname: Apr 9 2024, 10:32 AM

Vacation Week/Deload (8/4/24)

Monday: Conditioning

Humane Burpee

Kettlebell 12kg

Kettlebell Swings x 15
Goblet Squat x 5
Push Ups x 5

Kettlebell Swings x 15
Goblet Squat x 4
Push Ups x 4

Kettlebell Swings x 15
Goblet Squat x 3
Push Ups x 3

Kettlebell Swings x 15
Goblet Squat x 2
Push Ups x 2

Kettlebell Swings x 15
Goblet Squat x 1
Push Ups x 1

No Rest

Tuesday: Rest

Mobility

Saturday : Cardio

Exercise Bike 30 mins 7.15km

This post has been edited by watzisname: Apr 21 2024, 10:31 AM

Week 8 Base Building (1/4/24)

Monday:Barbell Training

Overhead Press 30kg 3 x 5
Squat 52.5kg 3 x 5
Lat Pulldown 63kg 3 x 5


Tuesday: Conditioning

Kettlebell Swings 16kg 10 x 10

Wednesday: Rest

Mobility

Thursday: Barbell Training

Overhead Press 30kg 3 x 5
Squat 52.5kg 3 x 5
Lat Pulldown 63kg 3 x 5
Farmer's Walk 22.5kg 3 x 60s

Friday: Conditioning

Turkish Get Up 12 kg 2 x 1 (each side)

Kettlebell Swings 12kg 10x10
EMOM 10 mins

Saturday: Cardio

Exercise Bike 30 mins 8km

Sunday: Rest

Max Strength Test (25/4/24)

Testing my PR this week

Thursday

Barbell Squat

20 kg x 5
40kg x 5
50kg x 5
60kg x 5
65kg x 5
67.5kg x 4

Friday

Overhead Press

25kg x 5
30kg x 5
35kg x 5
37.5 x 5
40kg failed

Lat Pulldown

42kg x 5
63kg x 5
77kg x 5

Squat 5RM improved from 52.5 kg to 67.5kg
Overhead Press 5RM improved from 32.5 kg to 37.5kg
Lat Pulldown 5RM improved from 70kg to 77kg

Using 1RM calculator my 1RM is as below

Squat 1RM = 76kg
Overhead Press 1RM =42 kg
Lat Pulldown 1RM = 86kg

Continuation program for the next 8 weeks will be Tactical barbell Operator from the Tactical Barbell Books

https://liftvault.com/programs/strength/tactical-barbell/

Exercise Cluster:
1. Squat
2. Overhead Press
3. Lat Pulldown

Finisher: Core work

I will be using Training max which is 90% of my 1RM

Week 1: weights will be 70% of training max
Week 2: 80% of training max
Week 3: 90% of training max
Week 4: Deload/ Calisthenics or Kettlebell workouts
Week 5: 75% of training max
Week 6: 85% of training max
Week 7: 95% of training max
Week 8: Deload and Max PR test

This post has been edited by watzisname: Apr 29 2024, 09:13 PM

Week 1 Operator Black (29/4/24)

Monday:Barbell Training

Squat 42.5kg 5 x 5
Overhead Press 25kg 3 x 5
Lat Pulldown 49kg 4 x 5 and 1 x 10
Suitcase Carry 22.5 kg 6 x 60s

Tuesday: Barbell Training

Squat 42.5kg 3 x 5
Overhead Press 25kg 3 x 5
Lat Pulldown 52.5kg 3 x 5
Suitcase Carry 22.5 kg 4 x 60s

Reduced volume because not fully recovered


Wednesday: Rest


Thursday: Conditioning

Kettlebell Swings 16kg 10 x 10
EMOM

Friday: Barbell Training

Squat 42.5kg 5 x 5
Overhead Press 25kg 5 x 5
Lat Pulldown 49kg 5 x 5
Suitcase Carry 22.5 kg 6 x 60s

Saturday: Rest

Sunday: Cardio

Exercise Bike 30 mins

This post has been edited by watzisname: May 6 2024, 03:32 PM