- - Kettlebell Slow Strength - 10/20/2025
Adam Mundorf - Training Log
"Becoming strong ain’t easy or everybody would be. It’s really that simple. The bar isn’t going to lift itself, the kettlebell isn’t going to swing itself, and no one but you can make you get out of bed early on a cold dark morning to make yourself do what you said you wanted to do." -- Mark Reifkind
Monday, October 20, 2025
Kettlebell Slow Strength : My Plan
Kettlebell Slow Strength
My Plan
By Adam Mundorf
- Turkish Get Up
- 5(1) Turkish Get Up
- Use one arm press to get the bell into the starting position and two hands to reverse back to the start.
- Single Kettlebell Deadlift
- 2(20) Single Kettlebell Deadlift
- Progression
- Every 10 sessions move up in weight by 4 kg in one set. Starting at set 2 work to 5 and then finish up with the set one.
- Once you reach the heavier weight in all your sets, move up to that weight with your deadlifts.
- Overtime I hope to reach 32kg Get Ups and hopefully one day 48kg (later on) but as with all things, it looks good on paper. We'll see how it works out.
Simplicity Is King : Program Progression : Joint Mobility and Flexibility : Grip Strength : Step Loading : Nutrition : Conclusion
Simplicity is King : Program Progression : Joint Mobility and Flexibility
Grip Strength : Step Loading : Nutrition : Conclusion
By Adam Mundorf
- Kettlebell Slow Strength (Muscle Rejuvenation)
- Goal
- Reach 5(1) 32kg Turkish Get Ups
- Reach 2(20) 32 kg Single Bell Deadlifts
- Reasoning
- This will build total body strength using the Turkish get up. The Turkish get up builds strength, mobility and flexibility all in one convenient movement. I mean, you're standing up with a heavy weight and lying back down, it will make you strong.
- Passage to Strength(Muscle Rejuvenation)
- Goal
- Reach 1/2 Bodyweight Press
- Reach 2(20) 1/2 Bodyweight Deadlifts
- Reasoning
- This will build strength in the military press and the chin-up. The press will build up on your stable Turkish get up base and will build overall strength in your shoulders. Your back and biceps will thank you for the chin up.
- Passage to Power (Muscle Hypertrophy)
- Goal
- Reach Bodyweight Press with Double Bells
- Reach 2(20) Bodyweight Deadlift with Double Bells
- Reasoning
- This will build muscle and strength using the military press and the double kettlebell front squat. These movements build up on your basic military press but you're now using doubles. You will also be employing the double kettlebell squat which will build strength and muscle in your legs.
- Kettlebell Slow Strength (Muscle Hypertrophy)
- Goal
- Reach 5(1) 48kg Turkish Get Up
- Reach 2(20) 48kg Single Bell Deadlifts
- Reasoning
- This will build total body strength and muscle using the Turkish get up. You are returning to your Slow Strength base and will become even stronger through the use of a heavier weight.
- Barbell Training (Muscle Rejuvenation/Hypertrophy)
- Goal
- I would like to work up to some decent numbers in the big 3 : bench press, deadlift and squat.
- Reasoning
- The barbell is king for strength and muscle. Building upon your kettlebell base, the taller your barbell building will be.
- Notes about the Programs
- These programs are done near daily but you may take off whenever you want, we're not winning medals here. There are also two days off baked in (Days before Days off From Work) where we focus on active flexibility work and some different mobility work.
- Feel free to skip sessions if enthusiasm is low, time available is low and/or you're exhausted. The bar and bells will still be there tomorrow.
- Joint Circles
- Toe Touch/Reach Overhead
- Stick Dislocates
- 90/90 Stretch
- Cross Legged QL Stretch
- Passive Bar Hang
- Trifecta (20 Second Holds)(Various Regressions/Progressions)
- Bridge
- L-Sit
- Twist
- 5 Minute Squat Hold
- Passive Bar Hang
- Muscle Rejuvenation
- Day Time
- Water
- Zero Calorie Caffeine
- Nighttime
- Salad
- Steamed Vegetables
- Protein Source
- Eggs and Rice
- 3 Days a Week
- Whole Wheat Sandwiches (Days Off from Work)
- 2 Days a Week
- Eating Out (Days Before Days Off From Work)
- 2 Days a Week
- Muscle Build-Up
- Day Time
- Water
- Zero Calorie Caffeine
- Nighttime
- Salad
- Steamed Vegetables
- Protein Source
- Eating Out (Working Days)
- 5 Days a Week
- Eggs (Days off from Work)
- 2 Days a Week
Friday, October 17, 2025
Off Day - Rite of Passage Classic 20kg - 10/16/2025
Off Day - Rite of Passage Classic 20kg - 10/16/2025
Wednesday, October 15, 2025
Variety Day - Rite of Passage Classic 20kg - 10/15/2025
Variety Day - Rite of Passage Classic 20kg - 10/15/2025
- Warm-Up
- Joint Circles
- Toe Touch/Reach Overhead
- Stick Dislocates
- Loaded Carry Cook Drill
- 28kg
- Post Workout Stretching
- 90/90 Stretch
- QL Cross Legged Stretch
- Passive Bar Hang
Tuesday, October 14, 2025
Light Day - Rite of Passage Classic 20kg - 10/14/2025
Light Day - Rite of Passage Classic 20kg - 10/14/2025
- Warm-Up
- Joint Circles
- Toe Touch/Reach Overhead
- Stick Dislocates
- Press
- 4(1) 20kg Military Press
- Superset
- 4(1) Chin Up
- Pull
- 9 Minute 20kg Snatch
- 50-60% Effort
- Post Workout Stretching
- 90/90 Stretch
- QL Cross Legged Stretch
- Passive Bar Hang
Monday, October 13, 2025
Off Day - Rite of Passage Classic 20kg - 10/13/2025
Off Day - Rite of Passage Classic 20kg - 10/13/2025
Sunday, October 12, 2025
Recap Week 2 - Rite of Passage Classic 20kg - 10/12/2025
Recap Week 2 - Rite of Passage Classic 20kg - 10/12/2025
Everything felt great this week. I had to take a few days off this week because frankly, my schedule and energy demands required me too. I have made a couple changes to my nutrition : I'm no longer having protein bars or shakes. I think having that on this plan was barking up the wrong tree and I'd much rather keep my plan as simple as possible. I'm also going to be weighing myself every morning once my scale arrives. When I do hit a muscle gain program (probably Return of the Kettlebell) I'll incorporate some whole foods but not shakes/bars.
My press is feeling super strong. The 20kg is already feeling fairly light and easy to press. The pressing groove feels healthy and smooth. I've been doing some chin ups but they're still a bit of a struggle. They are optional, so I'm okay with that.
Onto week 3.
Heavy Day - Rite of Passage Classic 20kg - 10/12/2025
Heavy Day - Rite of Passage Classic 20kg - 10/12/2025
- Warm-Up
- Joint Circles
- Toe Touch/Reach Overhead
- Stick Dislocates
- Press
- 4(1,2,3) 20kg Clean and Press
- Pull
- 10 Minute 20kg Swing
- 100% Effort
- Post Workout Stretching
- 90/90 Stretch
- QL Cross Legged Stretch
- Passive Bar Hang
Saturday, October 11, 2025
Medium Day - Rite of Passage Classic 20kg - 10/11/2025
Medium Day - Rite of Passage Classic 20kg - 10/11/2025
- Warm-Up
- Joint Circles
- Toe Touch/Reach Overhead
- Stick Dislocates
- Press
- 3(1,2) 20kg Clean and Press
- Superset
- 1(1,1) Chin Up
- Pull
- 3 Minute 20kg Swing
- 70-80% Effort
- Post Workout Stretching
- 90/90 Stretch
- QL Cross Legged Stretch
- Passive Bar Hang
- - Kettlebell Slow Strength - 10/20/2025
- - Kettlebell Slow Strength - 10/20/2025
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