- - Kettlebell Slow Strength - 10/20/2025

 - - Kettlebell Slow Strength - 10/20/2025

Kettlebell Slow Strength : My Plan

 

Kettlebell Slow Strength

My Plan

By Adam Mundorf

Kettlebell Slow Strength

I have an aversion to ballistic exercise.  I can do swings and snatches any day of the week but there's one problem, I don't like them!  Dan John said once if he doesn't like an exercise, he just doesn't do them.  This really resonated with me.  Life is too short and I'm not winning medals here.  I'm working out because I enjoy the process and I like the way it makes me feel.  I've spun my wheels with strength training for years because I didn't trust my intuition and let someone who doesn't even know me, dictate what I should do.  This ends today, enter 'Kettlebell Slow Strength'.  

All mobility, warm ups and post workout stretches are listed in the parent blog but will be in the session logs.

My Plan

• 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

How to Progress

• 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.

Thank you for reading!

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

Simplicity is King

Simplicity King.  The human mind, body and soul crave simplicity.  I would wager to say that the majority of things in life are more effective when they are made simpler.  This goes especially for strength training.  I've done complex plans and simple plans but even with the simple plans, I wanted simpler.  I don't want to have to worry about waving loads, minding stop signs, periodization and making lifting a priority.  I workout to live, not live to workout.

In the next section you will see my approach to total body strength.

Program Progression

• 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 Mobility and Flexibility

Many people neglect their mobility and flexibility at their own peril especially because these two qualities are very simple to maintain.  I prescribe for most people a simple pre-workout joint circling routine, post workout stretching and some off day active stretching.  I've written more extensive mobility and flexibility routines in the past but Simplicity is King.  Simplicity trumps complexity and every plan looks good on paper before life happens.  Most of this is inspired by my friend, Steve Maxwell.  Steve moves better than anyone I know and he's in his 70s!  

Pre-Workout Warm-Up

• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates

Post Workout Stretching

• 90/90 Stretch
• Cross Legged QL Stretch
• Passive Bar Hang

Off Day Mobility and Flexibility (Also Do Pre-Workout Warm-Up)

• Trifecta (20 Second Holds)(Various Regressions/Progressions)
• Bridge
• L-Sit
• Twist
• 5 Minute Squat Hold
• Passive Bar Hang

So there you have it.  A simple, one and done routine for synovial fluid.  I have other techniques if you're looking for more but they're more complex and turn into a whole program amongst themselves.

Grip Strength

While you do get great benefit to your grip from just simply lifting weights, I firmly believe that it can be enhanced through the use of grippers and expand your hand bands.  All you want to do here is go to IronMind and purchase some grippers/bands.  Choose a grippers and band that is easy for you but with a little bit of a struggle.  Close them frequently as you are able and stop way before you're fatigued.  The best way to do this is to have them by your place of rest while watching TV or playing games etc. Overtime you'll develop some powerful crushing strength and your extensors will stay healthy due to the band work.

Step Loading

I am enamored with step loading because Simplicity is King.  So, in Simple and Sinister 2.0 Pavel introduced me to the concept of step loading.  I also read about it from Christopher Sommer of Gymnastic Bodies.  It is incredibly simple, repeatable and time proven.  All you do with step loading is you stick with a certain weight for a certain number of sessions (my number is 10), you then increase the weight by 4kg in the second set and hold for another 10 sessions.  Work your way down to the last set and then back up to the first.  Repeat until Strong.

Nutrition

My approach to nutrition is rather simple and pretty unorthodox.  To keep it simple and short, I eat nothing or extremely light during the day and a good heavy meal at night.  This makes sense to me from the perspective of circadian rhythm and the cyclical nature of life.  Stay light while fighting the day battles and eat to your hearts contents when the day is done.  My only rule is to avoid processed sugar most of the time and eat plenty of vegetables with your main meal at night.

• 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

Conclusion

I can't wait to begin this program and start lifting in a healthy way again.  For years I've spun my wheels appealing to authorities.  Deep down inside though, I knew what to do.  There are plenty of ways to progress with your body : Get great sleep, eat healthy food, exercise when you want in a healthy way, optimize recovery, minimize stress, cultivate calmness and enjoy life!  God dammit, we workout to live, not live to workout.

This is what I call intrinsic strength and it goes far behind adhering to a strict exercise schedule or diet.  It is the kind of strength that radiates calmness, gratitude, virtue and serenity.  

I reject fear based training and I implore you to do the same.  Don't be afraid to play, spend time on the floor, climb that tree, crawl around, roll around and do something different everyday.

Thank you for reading!

Off Day - Rite of Passage Classic 20kg - 10/16/2025

  Off Day - Rite of Passage Classic 20kg - 10/16/2025

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

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

Off Day - Rite of Passage Classic 20kg - 10/13/2025

 Off Day - Rite of Passage Classic 20kg - 10/13/2025

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

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

- - Rite of Passage 20kg - 10/10/2025

  - - Rite of Passage 20kg - 10/10/2025