My personalized kettlebell routine (and a question)

[Randy S.]

Pavel, after studying your video and taking into account my favorite exercises I have came up with the following routine. 1)warm-up with two hand swing. 2)One arm snatches: 30-50 reps on each arm. 3)One arm clean and press: 15-20 reps on each arm in sets of 5 reps. 4)under the leg pass to burnout. I did this routine yesterday and today and lets just say that EVERY muscle in my body is sore an I will definitely take tomorrow off! My question is that this routine only takes about 20 minutes to complete and I am planning on doing it 3-4 days per week. Is this enough work for conditioning? (It definitely feels like enough!) P.S. I am going to talk my police department in equipping our gym with kettlebells but I want to train on the routine for 6 weeks first and let them see the results. What do you think?

[Pavel Tsatsouline]

Com. JJ, just varying the 'height' and number of ladders from day to day will do. Get irregular.

[Pavel Tsatsouline]

Com. Randy, a good program! One thing I would do is to cut the volume (total reps) in half in some sessions and increase in others. And break up the order of the drills from session to session. Report on your progress.

[David C.]

Comrade Jake, please see the article posted at cbass.com. I think it will direct you to the full MILO article on the subject.