WEBVTT
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Welcome to Kettlebell Corner, where strength meets theory, where we take you on a deeper dive into all things kettlebells.
00:00:04.959 --> 00:00:09.679
I'm Jeremiah Whalen, and I want to address something today that you might not be doing.
00:00:09.839 --> 00:00:12.320
Most people think that easy days are wasted days.
00:00:12.400 --> 00:00:13.279
Well, they're wrong.
00:00:13.359 --> 00:00:16.480
And this belief is what's stalling your progress and wearing you down.
00:00:16.719 --> 00:00:18.719
Today I want to talk about waving the load.
00:00:18.800 --> 00:00:20.960
But first, let's do a little bit of house cleaning.
00:00:21.120 --> 00:00:28.399
If you're in the LA area, I want to personally invite you out to the swing clinic we got going on March 28th from 1 to 3 p.m.
00:00:28.719 --> 00:00:38.320
If you're interested in doing this, it's in Woodland Hills, and you can reach out to us at theironrevival at gmail.com or simply on Instagram, send us a DM.
00:00:38.399 --> 00:00:40.159
We're at the Iron Revival.
00:00:40.399 --> 00:00:42.399
If you're interested in doing that, come and check it out.
00:00:42.479 --> 00:00:43.200
It's a hundred bucks.
00:00:43.280 --> 00:00:44.079
Spots are limited.
00:00:44.159 --> 00:00:45.520
If you want to go, we'll get you in.
00:00:45.679 --> 00:00:47.600
And then online coaching is coming soon.
00:00:47.679 --> 00:00:50.799
We've had a lot of people ask, how can I get feedback from us?
00:00:50.960 --> 00:00:57.039
Well, we want to let you know that we are setting up a system to where you can submit your videos and we'll be able to give you coaching based on that.
00:00:57.119 --> 00:01:02.719
So stay tuned for that as well as the update on the Android app coming uh soon for the Bells app.
00:01:03.039 --> 00:01:03.520
All right.
00:01:03.759 --> 00:01:07.120
So let's talk about the first principle when it comes to waiving the load.
00:01:07.280 --> 00:01:11.840
It's very important to remember that the body adapts between sessions, not during them.
00:01:12.000 --> 00:01:14.879
Training is a stimulus and recovery is the result.
00:01:15.120 --> 00:01:17.920
So you have a few different things to go off of here.
00:01:18.159 --> 00:01:28.879
When I approach training sessions, whether it's for myself or it's for my clients, I like to kind of keep things moving in a way that's not complicated.
00:01:29.120 --> 00:01:30.959
This doesn't have to be a complicated thing.
00:01:31.359 --> 00:01:38.799
This effort that we're gonna go through in waiving the load isn't something that requires a lot of thinking or a lot of calculations.
00:01:38.959 --> 00:01:46.719
However, as we've said in the past, the weight matters, the stimulus matters, and the recovery matters even more.
00:01:47.040 --> 00:01:57.439
So when it comes to the wave, let's start with grinds, which is gonna be your press, your squats, maybe even your getups, but these primarily are gonna be in the press range and the squat range.
00:01:57.680 --> 00:02:00.239
In this sort of thing, the wave is deliberate.
00:02:00.319 --> 00:02:06.560
And if you're training, let's say three times a week with your kettlebells, which is adequate enough and will get you results.
00:02:06.640 --> 00:02:10.960
And if you're new to kettlebell training, that's a great place to start and it's a great way to kind of get this going.
00:02:11.120 --> 00:02:21.680
And if you've been doing kettlebells for a while and you felt like maybe you are tired of following a strict program or you're just looking to be consistent, this is a great way to do that.
00:02:21.840 --> 00:02:33.599
So the wave needs to be delivered, and it's a heavy, medium, and light day, sort of spread out across the week, or you can even do it in a ladder style format in a particular session.
00:02:33.840 --> 00:02:46.800
And the idea behind this is that the muscles and the joints that you're using will get that lighter day so it can fully recover and be able to utilize the heavier days to your advantage and the medium days to your advantage.
00:02:46.960 --> 00:02:54.159
The light day isn't exactly a rest day, it's a technique under control and a nervous system resetting for the next heavy effort.
00:02:54.400 --> 00:03:07.520
One thing that that I consider when it comes to training this particular way is, and we've mentioned this before, is asking yourself first or asking your client if you're a coach, asking yourself first, how do you feel?
00:03:07.680 --> 00:03:08.719
How do I feel today?
00:03:08.879 --> 00:03:10.479
What is this day going to be?
00:03:10.719 --> 00:03:14.800
None of this training is needing to be set in stone.
00:03:14.960 --> 00:03:31.360
So if you say, Oh, I'm doing my heavy day first, which is a somewhat of a good idea, especially if it's early on in the week because you have the most resources available to you typically after a weekend and before like the aspects of the week mount up and get into this.
00:03:31.520 --> 00:03:36.960
If you're going with your heavy day and you say, I feel great, I feel fantastic, then go ahead and proceed with the plan.
00:03:37.039 --> 00:03:47.120
But if you're going in and you are feeling a little bit less than, or you know, maybe you had a crappy night's sleep, then you may want to resort back to the medium or the light day.
00:03:47.199 --> 00:03:48.639
And then you just simply shift them around.
00:03:48.719 --> 00:03:54.960
If you did your medium day, then the next day could be the heavy day followed by the light day, or vice versa.
00:03:55.120 --> 00:03:58.560
You just want to kind of make sure you get in those specific efforts.
00:03:58.800 --> 00:04:08.000
And using the percentages of your max total, whether it's a rep max total or a singular press max total, are gonna be key.
00:04:08.159 --> 00:04:17.120
I think generally we like sitting around 75% is a good enough stimulus to give you uh a result.
00:04:17.439 --> 00:04:19.360
And that's gonna maybe be your lighter day.
00:04:19.519 --> 00:04:22.240
70, 75% of your max is gonna be your lighter day.
00:04:22.319 --> 00:04:24.160
Then you got 80% and you got 90%.
00:04:24.560 --> 00:04:34.959
And of course, what changes with this and how it correlates is if you're going with those lighter reps, maybe you're doing the five sets of five, or maybe you're doing a one to five ladder.
00:04:35.040 --> 00:04:42.639
And if you're subsequently, as you get in medium, maybe that rep range changes, or when you get into heavy, maybe it's just singles.
00:04:42.720 --> 00:04:44.720
So these are sort of ways you can work that.
00:04:45.040 --> 00:05:00.959
But this is an important thing to consider, even if it's deadlifts or squats or or press, whatever it is, whether it's kettlebell, barbell, whatever, this is an effective way to stimulate your training to get the result.
00:05:01.040 --> 00:05:03.839
And this is particularly for the grind lifts.
00:05:04.079 --> 00:05:14.240
And when it comes to your ballistics, which is a swing, a snatch, a jerk, a push-press, whatever it is, you're not gonna really adjust the bell size too much intercession.
00:05:14.399 --> 00:05:18.480
Maybe you're getting that lighter in for the technique, and that's your light day.
00:05:18.639 --> 00:05:21.040
But the bell size is typically gonna be more fixed.
00:05:21.120 --> 00:05:24.079
So the wave actually lives a little bit differently.
00:05:24.240 --> 00:05:27.199
This is gonna live in volume and density and rest.
00:05:27.439 --> 00:05:32.639
So you can't separate the cardiovascular system from the muscular system in ballistic work.
00:05:32.800 --> 00:05:35.360
You can't manage one without managing the other.
00:05:35.439 --> 00:05:39.519
And if you overload them, something is gonna break down.
00:05:39.680 --> 00:05:45.120
So the wave that you want to include here is the volume or the density.
00:05:45.199 --> 00:05:53.759
And if we take the swing as the foundation, what we mean by this is if you're doing something like an imam style.
00:05:54.000 --> 00:06:11.279
So if you're doing an em style of training and your weight is, let's say, for a two-arm swing, you're a beginner, maybe it's a 24 kilo, you're uh a more experienced lifter and your average strength and you're going 10 reps, maybe it's a 32 kilo.
00:06:11.759 --> 00:06:18.160
You want to make sure that that this emo style is one particular day of the week, okay?
00:06:18.480 --> 00:06:25.360
And if you're looking at the snatch, for instance, that's gonna change a little bit as well.
00:06:25.439 --> 00:06:30.560
So maybe your lighter is, let's say, a 20 kilo, and your your test size bell is a 24 kilo.
00:06:30.639 --> 00:06:35.279
So then your medium day is gonna be the 24, and then your heavier day is gonna be the 28 kilo.
00:06:35.360 --> 00:06:38.079
And when you're doing this, you're gonna change things a little bit.
00:06:38.160 --> 00:06:47.920
So on the lighter days, it's maybe it is a 10 plus 10, uh, and then taking a rest of you know 60 to 90 seconds, recovering enough to get into it.
00:06:48.079 --> 00:06:55.040
And then maybe on your medium day, it's that 24 kilo, and that's your test size bell, and you're hitting a five by five Ema.
00:06:55.600 --> 00:07:20.240
And then you come to your, then you come to your your heavy day, which is the 28 kilogram bell, then you're going to likely switch that up to maybe a three plus three or even a five plus five, but you're extending that rest duration a little bit longer so you can put in maximum effort with the right amount of recovery and intensity so that you're allowing yourself to fully achieve the training effect that you're going for.
00:07:20.480 --> 00:07:22.720
These are just a few ways to break that down.
00:07:22.800 --> 00:07:48.079
But what we're getting at is understanding that the heavy, the medium, and the light days, whether you're varying the weight if you're in a grind situation or a ladder sort of rep scheme or a straight set sort of rep scheme, or you're varying the volume with the ballistic style along with the rest, which kind of helps manage your effort and fatigue throughout that whole training session.
00:07:48.319 --> 00:07:54.160
These are ways to maximize and get the results you want in a simple manner, okay?
00:07:54.319 --> 00:07:55.279
Especially if you're beginning.
00:07:55.360 --> 00:07:59.600
If you're beginning to do this kettlebell training, obviously we mentioned the one, five, one.
00:07:59.839 --> 00:08:04.480
And this is sort of a broader overview of waiving the load.
00:08:04.639 --> 00:08:09.199
Again, this programming style is it's like sort of like the anti-program.
00:08:09.279 --> 00:08:11.199
It's very simplistic, but it does get results.
00:08:11.360 --> 00:08:14.639
The one is a single when you're learning a single rep sort of status.
00:08:14.800 --> 00:08:23.920
The five is where you begin to add ladders into the mix, or your sets become longer sets, depending upon what it is you're doing, whether it's a grind or a ballistic.
00:08:24.000 --> 00:08:30.000
And then then the final one is when you're doing an imam or a timed sort of set scenario.
00:08:30.319 --> 00:08:34.879
So that's just another little way to work that waving of the load in.
00:08:35.120 --> 00:08:41.200
You have this opportunity with kettlebells, which is very unique to train on a on a regular basis.
00:08:41.360 --> 00:08:59.200
Once you get past the initial learning curve and get into your real long game sort of outlook on your kettlebell training, you can really just take essentially seven skills and make them your primary foundation for your training.
00:08:59.279 --> 00:09:04.399
And we're talking about a swing, a snatch, a clean, a press, a squat, a getup.
00:09:04.480 --> 00:09:11.200
And then whether it's the push press, if you're newer, or the jerk is another option if you're a little bit more experienced.
00:09:11.440 --> 00:09:19.759
This is all about simplicity because the reality is complexity then takes away from the amount of intensity that you can do.
00:09:19.919 --> 00:09:24.480
We've talked about this in several episodes, and you can go back, these are some deeper dives that we've gone into.
00:09:24.639 --> 00:09:27.039
This treat this as like an entryway.
00:09:27.200 --> 00:09:34.240
So if you're here and you're new to the new to Kettlebell Corner and Iron Revival, we have gone deeper into all these things.
00:09:34.320 --> 00:09:40.720
So I just want to let you know that if you start checking out the previous episodes, you're going to find some of the rabbit holes that we go down.
00:09:40.960 --> 00:09:50.639
Um the idea that mastery of a few things executed consistently over time outperforms scattered effects across many different varieties.
00:09:50.799 --> 00:09:56.000
Now, we do talk about complexes and things like that, which you can use and you can wave the load on that as well.
00:09:56.159 --> 00:09:59.279
You can waive the training programming on that as well.
00:09:59.440 --> 00:10:02.639
It's a it's a it's a unique way to do things.
00:10:02.799 --> 00:10:12.000
When you start to take these basic skills, master them, or at least get efficient at them, then you don't have to think as much.
00:10:12.080 --> 00:10:26.720
You can show up, you can handle the work that you need to do, you can take the rest that you need to take, and you can allow your body to recover that it needs to recover in a very easy, hard, medium, and light effort sort of day.
00:10:26.879 --> 00:10:33.039
Now, this is a very broad overview of how to set up a structure like that.
00:10:33.200 --> 00:11:00.559
Um, the reality is whatever you decide to do, whether it's a waiving the load or it's a specific program or it's the 151 method when it comes to your training, the best one that's going to work for you is the one that you can sustain, the one that you're able to show up consistently for, the one that you're able to put in the time week over week to get the results, allowing patience and time to be the real factor that uh that gets you to the to the results that you seek.
00:11:01.200 --> 00:11:32.159
When I start out with clients for the first time, and if they've never used kettlebells before, and even if they have, to be honest, or if they're experiencing weightlifting or training or whatever it is, I'd like to set this expectation that if you allow yourself the patience and the consistency and the process to unfold over the course of however long it takes, it could be a year, it could be two years, it could be three months, it could be six months, that just depends on the individual.
00:11:32.240 --> 00:11:40.559
But if I if you allow yourself this time to sink in, let these things work for you, develop the skills.
00:11:40.720 --> 00:11:52.480
This is this is like a unique thing where you can have this sort of hobby that allows you to become stronger, fitter, and really just I think personally better overall.
00:11:53.440 --> 00:12:02.960
If you allow this to happen, you're gonna see results way beyond just what your body composition looks like and what your mental state is.
00:12:03.120 --> 00:12:08.879
You're going to have this perfect storm of improvement, self-improvement.
00:12:09.200 --> 00:12:12.480
And this is where kettlebells lend themselves best.
00:12:12.639 --> 00:12:15.039
We mentioned this in other episodes as well.
00:12:15.200 --> 00:12:21.360
Are they the best tool for building the most muscle, building the most strength, building the most endurance?
00:12:21.519 --> 00:12:22.080
Likely not.
00:12:22.240 --> 00:12:31.600
But are they the most versatile, well-rounded for getting you proficient levels of each and real-world strength in odd positions?
00:12:31.759 --> 00:12:33.840
Yes, they are definitely there for that.
00:12:34.159 --> 00:12:40.960
So whatever it is you choose, remember this is one option that if you aren't using, could take you to the next level.
00:12:41.120 --> 00:12:52.240
And if you are using it, I'd love to hear what it is that's working for you, as well as what it is you might need some help with, especially coming from this sort of programming angle.
00:12:52.639 --> 00:12:55.759
Again, this is a basic way to get started.
00:12:56.000 --> 00:13:03.039
And if you've been in a rut, this is a nice way to get jump started back into your training or to simplify things.
00:13:03.279 --> 00:13:13.039
Especially, you know, as we're we're adults here, we're we're adults in our mid-40s, mid-30s, 50s, even 60s, you know.
00:13:13.519 --> 00:13:15.919
Our lives have a lot of decisions that come into play.
00:13:16.080 --> 00:13:22.720
I, for one, know I'm a father, I'm a homeschool teacher, I'm a business owner, I'm a husband, and all these things add up.
00:13:22.960 --> 00:13:29.759
And when push comes to shove, I need to get my exercise in on a near-daily basis.
00:13:30.080 --> 00:13:44.960
And this is one way when I have too much decisions in these other realms of my life that I can take and lean on to allow myself the chance to continue to improve and stay in good physical fitness.
00:13:45.200 --> 00:13:49.840
So if that's something you're looking for, then this is another option for you as well.
00:13:50.080 --> 00:13:57.679
All right, that being said, be sure to download the Bells app on Apple App Store coming soon to your Android store.
00:13:57.840 --> 00:14:00.879
And check us out, the Swing Clinics, and this is a timely one.
00:14:01.039 --> 00:14:05.360
So if you're listening to this past March 28th, 2026, you missed it.
00:14:05.519 --> 00:14:07.039
And it's okay, we'll do it again.
00:14:07.200 --> 00:14:08.799
But we're local here in LA.
00:14:08.960 --> 00:14:14.320
So if you want to come and get some coaching from us directly, the Swing Clinic is on March 28th.
00:14:14.399 --> 00:14:15.679
It's in Woodland Hills.
00:14:15.840 --> 00:14:19.440
All the information will be in the description to sign up.
00:14:19.600 --> 00:14:22.799
So if you want to get in on that action, you can reach out to us directly.
00:14:22.960 --> 00:14:24.159
Send us a message.
00:14:24.320 --> 00:14:26.960
And if you have questions on your training, be sure to post those.
00:14:27.039 --> 00:14:27.919
We want to answer those.
00:14:28.000 --> 00:14:31.600
We keep our question and answer episodes around three or four.
00:14:31.679 --> 00:14:34.559
And if you provide them, we will answer them, I assure you.
00:14:34.879 --> 00:14:39.679
Then if it requires more in depth breakdowns, then we'll go ahead and provide a deeper episode on that as well.
00:14:39.840 --> 00:14:41.759
So put your questions in the comments.
00:14:41.919 --> 00:14:43.679
Send us a text message directly.
00:14:43.840 --> 00:14:48.639
And again, if you think this is valuable, please share the show with somebody else that trains.
00:14:48.799 --> 00:14:51.279
And uh until next time, stay strong, y'all.
00:00:00.000 --> 00:00:04.879
Welcome to Kettlebell Corner, where strength meets theory, where we take you on a deeper dive into all things kettlebells.
00:00:04.959 --> 00:00:09.679
I'm Jeremiah Whalen, and I want to address something today that you might not be doing.
00:00:09.839 --> 00:00:12.320
Most people think that easy days are wasted days.
00:00:12.400 --> 00:00:13.279
Well, they're wrong.
00:00:13.359 --> 00:00:16.480
And this belief is what's stalling your progress and wearing you down.
00:00:16.719 --> 00:00:18.719
Today I want to talk about waving the load.
00:00:18.800 --> 00:00:20.960
But first, let's do a little bit of house cleaning.
00:00:21.120 --> 00:00:28.399
If you're in the LA area, I want to personally invite you out to the swing clinic we got going on March 28th from 1 to 3 p.m.
00:00:28.719 --> 00:00:38.320
If you're interested in doing this, it's in Woodland Hills, and you can reach out to us at theironrevival at gmail.com or simply on Instagram, send us a DM.
00:00:38.399 --> 00:00:40.159
We're at the Iron Revival.
00:00:40.399 --> 00:00:42.399
If you're interested in doing that, come and check it out.
00:00:42.479 --> 00:00:43.200
It's a hundred bucks.
00:00:43.280 --> 00:00:44.079
Spots are limited.
00:00:44.159 --> 00:00:45.520
If you want to go, we'll get you in.
00:00:45.679 --> 00:00:47.600
And then online coaching is coming soon.
00:00:47.679 --> 00:00:50.799
We've had a lot of people ask, how can I get feedback from us?
00:00:50.960 --> 00:00:57.039
Well, we want to let you know that we are setting up a system to where you can submit your videos and we'll be able to give you coaching based on that.
00:00:57.119 --> 00:01:02.719
So stay tuned for that as well as the update on the Android app coming uh soon for the Bells app.
00:01:03.039 --> 00:01:03.520
All right.
00:01:03.759 --> 00:01:07.120
So let's talk about the first principle when it comes to waiving the load.
00:01:07.280 --> 00:01:11.840
It's very important to remember that the body adapts between sessions, not during them.
00:01:12.000 --> 00:01:14.879
Training is a stimulus and recovery is the result.
00:01:15.120 --> 00:01:17.920
So you have a few different things to go off of here.
00:01:18.159 --> 00:01:28.879
When I approach training sessions, whether it's for myself or it's for my clients, I like to kind of keep things moving in a way that's not complicated.
00:01:29.120 --> 00:01:30.959
This doesn't have to be a complicated thing.
00:01:31.359 --> 00:01:38.799
This effort that we're gonna go through in waiving the load isn't something that requires a lot of thinking or a lot of calculations.
00:01:38.959 --> 00:01:46.719
However, as we've said in the past, the weight matters, the stimulus matters, and the recovery matters even more.
00:01:47.040 --> 00:01:57.439
So when it comes to the wave, let's start with grinds, which is gonna be your press, your squats, maybe even your getups, but these primarily are gonna be in the press range and the squat range.
00:01:57.680 --> 00:02:00.239
In this sort of thing, the wave is deliberate.
00:02:00.319 --> 00:02:06.560
And if you're training, let's say three times a week with your kettlebells, which is adequate enough and will get you results.
00:02:06.640 --> 00:02:10.960
And if you're new to kettlebell training, that's a great place to start and it's a great way to kind of get this going.
00:02:11.120 --> 00:02:21.680
And if you've been doing kettlebells for a while and you felt like maybe you are tired of following a strict program or you're just looking to be consistent, this is a great way to do that.
00:02:21.840 --> 00:02:33.599
So the wave needs to be delivered, and it's a heavy, medium, and light day, sort of spread out across the week, or you can even do it in a ladder style format in a particular session.
00:02:33.840 --> 00:02:46.800
And the idea behind this is that the muscles and the joints that you're using will get that lighter day so it can fully recover and be able to utilize the heavier days to your advantage and the medium days to your advantage.
00:02:46.960 --> 00:02:54.159
The light day isn't exactly a rest day, it's a technique under control and a nervous system resetting for the next heavy effort.
00:02:54.400 --> 00:03:07.520
One thing that that I consider when it comes to training this particular way is, and we've mentioned this before, is asking yourself first or asking your client if you're a coach, asking yourself first, how do you feel?
00:03:07.680 --> 00:03:08.719
How do I feel today?
00:03:08.879 --> 00:03:10.479
What is this day going to be?
00:03:10.719 --> 00:03:14.800
None of this training is needing to be set in stone.
00:03:14.960 --> 00:03:31.360
So if you say, Oh, I'm doing my heavy day first, which is a somewhat of a good idea, especially if it's early on in the week because you have the most resources available to you typically after a weekend and before like the aspects of the week mount up and get into this.
00:03:31.520 --> 00:03:36.960
If you're going with your heavy day and you say, I feel great, I feel fantastic, then go ahead and proceed with the plan.
00:03:37.039 --> 00:03:47.120
But if you're going in and you are feeling a little bit less than, or you know, maybe you had a crappy night's sleep, then you may want to resort back to the medium or the light day.
00:03:47.199 --> 00:03:48.639
And then you just simply shift them around.
00:03:48.719 --> 00:03:54.960
If you did your medium day, then the next day could be the heavy day followed by the light day, or vice versa.
00:03:55.120 --> 00:03:58.560
You just want to kind of make sure you get in those specific efforts.
00:03:58.800 --> 00:04:08.000
And using the percentages of your max total, whether it's a rep max total or a singular press max total, are gonna be key.
00:04:08.159 --> 00:04:17.120
I think generally we like sitting around 75% is a good enough stimulus to give you uh a result.
00:04:17.439 --> 00:04:19.360
And that's gonna maybe be your lighter day.
00:04:19.519 --> 00:04:22.240
70, 75% of your max is gonna be your lighter day.
00:04:22.319 --> 00:04:24.160
Then you got 80% and you got 90%.
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And of course, what changes with this and how it correlates is if you're going with those lighter reps, maybe you're doing the five sets of five, or maybe you're doing a one to five ladder.
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And if you're subsequently, as you get in medium, maybe that rep range changes, or when you get into heavy, maybe it's just singles.
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So these are sort of ways you can work that.
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But this is an important thing to consider, even if it's deadlifts or squats or or press, whatever it is, whether it's kettlebell, barbell, whatever, this is an effective way to stimulate your training to get the result.
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And this is particularly for the grind lifts.
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And when it comes to your ballistics, which is a swing, a snatch, a jerk, a push-press, whatever it is, you're not gonna really adjust the bell size too much intercession.
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Maybe you're getting that lighter in for the technique, and that's your light day.
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But the bell size is typically gonna be more fixed.
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So the wave actually lives a little bit differently.
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This is gonna live in volume and density and rest.
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So you can't separate the cardiovascular system from the muscular system in ballistic work.
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You can't manage one without managing the other.
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And if you overload them, something is gonna break down.
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So the wave that you want to include here is the volume or the density.
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And if we take the swing as the foundation, what we mean by this is if you're doing something like an imam style.
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So if you're doing an em style of training and your weight is, let's say, for a two-arm swing, you're a beginner, maybe it's a 24 kilo, you're uh a more experienced lifter and your average strength and you're going 10 reps, maybe it's a 32 kilo.
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You want to make sure that that this emo style is one particular day of the week, okay?
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And if you're looking at the snatch, for instance, that's gonna change a little bit as well.
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So maybe your lighter is, let's say, a 20 kilo, and your your test size bell is a 24 kilo.
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So then your medium day is gonna be the 24, and then your heavier day is gonna be the 28 kilo.
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And when you're doing this, you're gonna change things a little bit.
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So on the lighter days, it's maybe it is a 10 plus 10, uh, and then taking a rest of you know 60 to 90 seconds, recovering enough to get into it.
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And then maybe on your medium day, it's that 24 kilo, and that's your test size bell, and you're hitting a five by five Ema.
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And then you come to your, then you come to your your heavy day, which is the 28 kilogram bell, then you're going to likely switch that up to maybe a three plus three or even a five plus five, but you're extending that rest duration a little bit longer so you can put in maximum effort with the right amount of recovery and intensity so that you're allowing yourself to fully achieve the training effect that you're going for.
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These are just a few ways to break that down.
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But what we're getting at is understanding that the heavy, the medium, and the light days, whether you're varying the weight if you're in a grind situation or a ladder sort of rep scheme or a straight set sort of rep scheme, or you're varying the volume with the ballistic style along with the rest, which kind of helps manage your effort and fatigue throughout that whole training session.
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These are ways to maximize and get the results you want in a simple manner, okay?
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Especially if you're beginning.
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If you're beginning to do this kettlebell training, obviously we mentioned the one, five, one.
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And this is sort of a broader overview of waiving the load.
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Again, this programming style is it's like sort of like the anti-program.
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It's very simplistic, but it does get results.
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The one is a single when you're learning a single rep sort of status.
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The five is where you begin to add ladders into the mix, or your sets become longer sets, depending upon what it is you're doing, whether it's a grind or a ballistic.
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And then then the final one is when you're doing an imam or a timed sort of set scenario.
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So that's just another little way to work that waving of the load in.
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You have this opportunity with kettlebells, which is very unique to train on a on a regular basis.
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Once you get past the initial learning curve and get into your real long game sort of outlook on your kettlebell training, you can really just take essentially seven skills and make them your primary foundation for your training.
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And we're talking about a swing, a snatch, a clean, a press, a squat, a getup.
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And then whether it's the push press, if you're newer, or the jerk is another option if you're a little bit more experienced.
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This is all about simplicity because the reality is complexity then takes away from the amount of intensity that you can do.
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We've talked about this in several episodes, and you can go back, these are some deeper dives that we've gone into.
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This treat this as like an entryway.
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So if you're here and you're new to the new to Kettlebell Corner and Iron Revival, we have gone deeper into all these things.
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So I just want to let you know that if you start checking out the previous episodes, you're going to find some of the rabbit holes that we go down.
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Um the idea that mastery of a few things executed consistently over time outperforms scattered effects across many different varieties.
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Now, we do talk about complexes and things like that, which you can use and you can wave the load on that as well.
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You can waive the training programming on that as well.
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It's a it's a it's a unique way to do things.
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When you start to take these basic skills, master them, or at least get efficient at them, then you don't have to think as much.
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You can show up, you can handle the work that you need to do, you can take the rest that you need to take, and you can allow your body to recover that it needs to recover in a very easy, hard, medium, and light effort sort of day.
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Now, this is a very broad overview of how to set up a structure like that.
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Um, the reality is whatever you decide to do, whether it's a waiving the load or it's a specific program or it's the 151 method when it comes to your training, the best one that's going to work for you is the one that you can sustain, the one that you're able to show up consistently for, the one that you're able to put in the time week over week to get the results, allowing patience and time to be the real factor that uh that gets you to the to the results that you seek.
00:11:01.200 --> 00:11:32.159
When I start out with clients for the first time, and if they've never used kettlebells before, and even if they have, to be honest, or if they're experiencing weightlifting or training or whatever it is, I'd like to set this expectation that if you allow yourself the patience and the consistency and the process to unfold over the course of however long it takes, it could be a year, it could be two years, it could be three months, it could be six months, that just depends on the individual.
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But if I if you allow yourself this time to sink in, let these things work for you, develop the skills.
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This is this is like a unique thing where you can have this sort of hobby that allows you to become stronger, fitter, and really just I think personally better overall.
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If you allow this to happen, you're gonna see results way beyond just what your body composition looks like and what your mental state is.
00:12:03.120 --> 00:12:08.879
You're going to have this perfect storm of improvement, self-improvement.
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And this is where kettlebells lend themselves best.
00:12:12.639 --> 00:12:15.039
We mentioned this in other episodes as well.
00:12:15.200 --> 00:12:21.360
Are they the best tool for building the most muscle, building the most strength, building the most endurance?
00:12:21.519 --> 00:12:22.080
Likely not.
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But are they the most versatile, well-rounded for getting you proficient levels of each and real-world strength in odd positions?
00:12:31.759 --> 00:12:33.840
Yes, they are definitely there for that.
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So whatever it is you choose, remember this is one option that if you aren't using, could take you to the next level.
00:12:41.120 --> 00:12:52.240
And if you are using it, I'd love to hear what it is that's working for you, as well as what it is you might need some help with, especially coming from this sort of programming angle.
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Again, this is a basic way to get started.
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And if you've been in a rut, this is a nice way to get jump started back into your training or to simplify things.
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Especially, you know, as we're we're adults here, we're we're adults in our mid-40s, mid-30s, 50s, even 60s, you know.
00:13:13.519 --> 00:13:15.919
Our lives have a lot of decisions that come into play.
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I, for one, know I'm a father, I'm a homeschool teacher, I'm a business owner, I'm a husband, and all these things add up.
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And when push comes to shove, I need to get my exercise in on a near-daily basis.
00:13:30.080 --> 00:13:44.960
And this is one way when I have too much decisions in these other realms of my life that I can take and lean on to allow myself the chance to continue to improve and stay in good physical fitness.
00:13:45.200 --> 00:13:49.840
So if that's something you're looking for, then this is another option for you as well.
00:13:50.080 --> 00:13:57.679
All right, that being said, be sure to download the Bells app on Apple App Store coming soon to your Android store.
00:13:57.840 --> 00:14:00.879
And check us out, the Swing Clinics, and this is a timely one.
00:14:01.039 --> 00:14:05.360
So if you're listening to this past March 28th, 2026, you missed it.
00:14:05.519 --> 00:14:07.039
And it's okay, we'll do it again.
00:14:07.200 --> 00:14:08.799
But we're local here in LA.
00:14:08.960 --> 00:14:14.320
So if you want to come and get some coaching from us directly, the Swing Clinic is on March 28th.
00:14:14.399 --> 00:14:15.679
It's in Woodland Hills.
00:14:15.840 --> 00:14:19.440
All the information will be in the description to sign up.
00:14:19.600 --> 00:14:22.799
So if you want to get in on that action, you can reach out to us directly.
00:14:22.960 --> 00:14:24.159
Send us a message.
00:14:24.320 --> 00:14:26.960
And if you have questions on your training, be sure to post those.
00:14:27.039 --> 00:14:27.919
We want to answer those.
00:14:28.000 --> 00:14:31.600
We keep our question and answer episodes around three or four.
00:14:31.679 --> 00:14:34.559
And if you provide them, we will answer them, I assure you.
00:14:34.879 --> 00:14:39.679
Then if it requires more in depth breakdowns, then we'll go ahead and provide a deeper episode on that as well.
00:14:39.840 --> 00:14:41.759
So put your questions in the comments.
00:14:41.919 --> 00:14:43.679
Send us a text message directly.
00:14:43.840 --> 00:14:48.639
And again, if you think this is valuable, please share the show with somebody else that trains.
00:14:48.799 --> 00:14:51.279
And uh until next time, stay strong, y'all.
