Magnificent Seven Kettlebell Workout

Magnificent Seven Kettlebell Workout by Dimitri Mathews
WORKOUT TYPE: FULL BODY DURATION: 45-60 MIN
DIFFICULTY: MODERATE EQUIPMENT: KETTLEBELL
FITNESS CAPABILITY: ENDURANCE LOCATION: ANYWHERE!

It goes without saying that Strength & Conditioning (S&C) is one of the primary focuses for any athlete (next to mindset and technique). For combat athletes, S&C breaks down into many different attributes including general movement speed, endurance, grip strength, explosiveness, mobility, flexibility and so much more.

While there are many varied training tools and programs that help to address these attributes and any associated weaknesses, programming a routine that covers multiple areas can be challenging. In the case of combat athletes, a good training program will improve one or more of the attributes listed above without sacrificing another (for example, improved speed and flexibility at the expense of strength or vice versa). Enter the Magnificent Seven Kettlebell Workout. No, not the cowboys and outlaws (although that would be AWESOME).

This simple workout calls for four kettlebells of increasing weight (e.g. 20kg, 24kg, 28kg, 32kg) and a timer. Simple enough, right? This is where the fun part starts. As you’ve guessed, the Magnificent Seven calls for 7 drills. These are: Deadlift, Goblet Squat, 2-Hand Swing, Single Arm Row (Left Arm), Single Arm Row (Right Arm), Clean (Left Arm), and the Clean (Right Arm).


Workout Instructions:

Before starting, a timer should be set to 49 (yes, forty-nine!) rounds, with 30-second intervals of both activity and rest. Starting with the first drill, the Deadlift, you will perform each exercise for 30 seconds, moving up in weight with each set after 30- second rest intervals.

When the set is completed at the heaviest weight, continue by moving back down in weight, completing the pyramid set. Seven sets of each drill will be performed before moving to the next exercise immediately after the following rest interval. 7 exercise, 7 sets, 49 total rounds with 30 seconds of activity and 30 seconds rest.

Besides the obvious benefits to strength, mobility, explosiveness, and range of motion, these exercises provide a major boost in grip strength. Of course, you do not need to be a fighter or BJJ practitioner to reap the benefits. This pyramid interval can be modified for any fitness level. Are you an experienced endurance athlete? Adjust your intervals to 45 seconds of activity with 15-seconds rest.


Workout Routines:

SET EXERCISE ROUND X REP/TIME
A1 KB Deadlift 49 ROUNDS x 30 SEC
A2 KB Goblet Squat 49 ROUNDS x 30 SEC
A3 KG 2-Hand Swing 49 ROUNDS x 30 SEC
A4 KB 1-Arm Row (Left) 49 ROUNDS x 30 SEC
A5 KB 1-Arm Row (Right) 49 ROUNDS x 30 SEC
A6 KB Clean (Left) 49 ROUNDS x 30 SEC
A7 KB Clean (Right) 49 ROUNDS x 30 SEC

Other Kettlebell Workouts


Dimitri Matthews

Dimitri has 16+ years of martial arts experience with formal training in BJJ, TKD, Kyokushin-Kai, Boxing, Judo and Freestyle/Greco-Roman Wrestling & Pro Wrestling. 3 years ago, along with his brother and sister, he started Tri Delta Performance Concepts (TDPC, a proud Brood 9 Martial Arts affiliate). TriDeltaPC.com

Comments (2)

Leave a Reply

DISCLAIMER: THE MATERIAL (INCLUDING WITHOUT LIMITATION, ADVICE AND RECOMMENDATION) WITHIN THIS WEBSITE, OTHER PROGRAMS, OUR EMAIL NEWSLETTER AND OUR PUBLICATIONS IS PROVIDED SOLELY AS GENERAL EDUCATIONAL AND INFORMATIONAL PURPOSES. USE OF THIS PROGRAM, ADVICE AND INFORMATION CONTAINED HEREIN IS AT THE SOLE CHOICE AND RISK OF THE READER. ALWAYS CONSULT YOUR PHYSICIAN OR HEALTH CARE PROVIDER BEFORE BEGINNING ANY NUTRITION OR EXERCISE PROGRAM. READ FULL DISCLAIMER.
COPYRIGHT © 2019 WORKOUT MORE OFTEN LLC