Building on my previous post about off-season training sometimes people still want to scratch the training itch but don’t have enough time. Maybe you’re extra busy or on holiday. Or even your kids are on holiday and you’re still working, so your usual training time has been drastically reduced. Kettlebell training particularly kettlebell sport training can be a very effective and if timer efficient way of training. Below are a few ideas for some particularly short and sharp sessions when you only have 20 minutes or less to train.
Three sessions a week (full body)
Day 1 Option 1 & 2: Bent over rows & Jerks, or Chin-ups and One arm jerks (multi-switch)
Day 2 Option 1 & 2: Dips & Snatch, or Press and Snatch (multi-switch)
Day 3 Option 1 & 2: Squat & Long cycle, or Lunge and one arm long cycle (multi-switch)
Four sessions a week (push/pull)
Day 1 Option 1 & 2: Bent over rows & Snatch, or Chin-ups and Snatch (multi-switch)
Day 2 Option 1 & 2: Dips & jerk, or Press and One arm jerk (multi-switch)
Day 3 Option 1 & 2: Power clean & double clean, or RDL and one arm clean (multi-switch)
Day 4 Option 1 & 2: Squat & Push press, Lunge and one arm press (multi-switch)
So we will only use two exercises, one strength and one kettlebell. The basic principle method is using a strength exercise to get a strength and hypertrophy stimulus, followed by a kettlebell set which will build on strength endurance. The three sessions a week strength and kettlebell exercises typically focus on antagonistic or opposite muscle groups so you get a more well-rounded stimulus, in contrast, the four sessions will use similar muscle groups to allow you to train more frequently.
I recommend training near or occasionally to failure for the general exercise, as we are only doing one set. I typically recommend a rep range of 6-12 reps, once you can achieve 12 reps you can progress the weight next session.
There are two protocols for the kettlebell exercise: 1) two-handed kettlebell exercise (jerk, long cycle, cleans, push press) – I recommend intervals of 45 seconds on 15 seconds off for 8-12 rounds, and 2) one-arm multi-switch variations – I recommend performing them continuously for 8-12 minutes. Progress the load once you hit the 12 rounds or 12 minutes for the doubles and singles, respectively.
A great strategy for time efficiency is to combine your activity such as walking to the shops or cleaning. If not a short warm-up such as three minutes of skipping or bodyweight exercises followed by a light set of your strength exercise, followed by a short rest before your hard set. This in turn should allow you to have ample time to get set up for your kettlebell set.
The idea behind this program is to combine two contrasting protocols in a time-efficient manner, whenever you want to increase the time efficiency you typically need to increase the intensity so these sessions will be short and sharp. The hope is that you can at least maintain your strength and fitness and possibly even improve during the off-season or a time when you have limited ability to train.
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