Magnificent Seven Kettlebell Workout
|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).
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.
|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|