WHAT IS THE GOAL OF THIS 8 WEEK PROGRAMME?
To bias hypertrophy (muscle gain) by manipulating movement selection, volume, frequency and intensity.
Taking an implement (the kettlebell) traditionally seen as a tool for strength and conditioning and optimising it's usage for body composition improvements.
To help you get very, very swole, using just a pair of kettlebells and your bodyweight, in as little time as possible.
KIT REQUIREMENTS AND SCALING
Although primarily focussed on a pair of kettlebells, to complete this programme optimally you will also require-
-Somewhere to perform pull-ups
-Somewhere to perform dips
-A thick rope or towel for accessory work
A set of gymnastics rings or homemade straps will fulfil two out of three of the above requirements, a bath towel will tick the last box.
If you are purchasing bells for the first time, with completing this programme specifically in mind, I would recommend choosing a weight you can push press overhead, no more than 10-15 times.
Any thing lighter may not provide the proper stimulus, anything heavier may mean you are not able to PERFORM some of the movements prescribed.
A good (albeit arbitrary) rule of thumb would be for males to aim for a pair of bells in the 20-24kg range and females the 12-16kg range.
The manual contains a brief but concise section on the optimal nutritional plan to follow to support this programme, these are suggestions based on evidence and experience. The aim is to use these guidelines as a 'jumping off point', to begin your own experimentation and create the optimal, sustainable eating plan for you.