The Moving Target Kettlebell Complex - StrongFirst

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The Moving Target Kettlebell Complex - StrongFirst

THE MOVING TARGET KETTLEBELL COMPLEX By Pavel Tsatsouline (http://www.strongfirst.com/author/pavel/)

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Founder and Chairman Posted on February 18, 2014. 26 Comments. (http://www.strongfirst.com/moving-target-kettlebell-complex/#comments)

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Kettlebell complexes rock. A few months ago StrongFirst published the Total Tension Kettlebell Complex (http://www.strongfirst.com/total-tension-kettlebell-complex/) in this blog. Those of you who followed the plan as written saw excellent results. Senior SFG Tommy Blom, for instance, gained 3.8kg (8.4 pounds) of lean body mass in six weeks.  Following is another StrongFirst complex. We put SFG Level I (//www.strongfirst.com/certifications/sfg-i-kettlebellinstructor-information/) students through it at the last two Certifications in South Africa and Australia.

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The Moving Target Kettlebell Complex You need a pair of kettlebells that you can strictly press 6-8 times. http://www.strongfirst.com/moving-target-kettlebell-complex/

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Do: 1 clean + 2 presses + 1 squat Rest 1 clean + 3 presses + 1 squat Rest 1 clean + 5 presses + 1 squat Rest Then repeat the process with squats, using the same bells: 1 clean + 1 press + 2 squats Rest 1 clean + 1 press + 3 squats Rest 1 clean + 1 press + 5 squats Rest And finally with cleans: 2 cleans + 1 press + 1 squats Rest 3 cleans + 1 press + 1 squats Rest 5 cleans + 1 press + 1 squats Rest The pattern is clear: a single rep of two of the component drills and a 2, 3, 5 ladder of the third. Systemically, you are getting tired, but the muscular stress target keeps shifting and you can keep going without compromising your technique. If you do the math, you will see that the above totals 16 reps of each exercise. That is not a lot, but the 1:1 work-to-rest ratio (“I go, you go”) will make sure this brief session will get your attention. If it has not, repeat the whole series once more after ten minutes of rest. Rest actively: walk around, do a couple of Brettzels, hip flexor stretches, etc. There are many ways to build a four- to six-week training plan around this workout. If you are experienced in program design, give it a shot and post your solution in the comments section. I will select the best ones and include them in a future blog. Enjoy the pain! Accept the challenge: Sign up for StrongFirst Girya Kettlebell Instructor Certification (//www.strongfirst.com/certifications/sfg-i-kettlebellinstructor-information/)

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Pavel Tsatsouline (http://www.strongfirst.com/author/pavel/) (http://www.strongfirst.com/author/pavel/)

Pavel Tsatsouline is the Founder and Chairman of StrongFirst, Inc.

 KETTLEBELLS (HTTP://WWW.STRONGFIRST.COM/CATEGORY/KETTLEBELLS/)  CLEAN (HTTP://WWW.STRONGFIRST.COM/TAG/CLEAN/)

 COMPLEXES (HTTP://WWW.STRONGFIRST.COM/TAG/COMPLEXES/)

 PRESS (HTTP://WWW.STRONGFIRST.COM/TAG/PRESS-2/)

 PROGRAM (HTTP://WWW.STRONGFIRST.COM/TAG/PROGRAM/)

 SQUAT (HTTP://WWW.STRONGFIRST.COM/TAG/SQUAT/)

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26 thoughts on “The Moving Target Kettlebell Complex”  Older Comments (http://www.strongfirst.com/moving-targetkettlebell-complex/comment-page-1/#comments)

Joel the Savage (http://muskelbyggarklubben.se) says: June 4, 2015 at 4:41 am (http://www.strongfirst.com/moving-target-kettlebell-complex/comment-page-2/#comment-164523) One session. X is number of steps (2,3,5) do complex 1 before complex 2. 1 clean – x press – 1 front squat 1 clean – 1 press – x front squat X clean – 1 press – 1 front squat 3 days a week. Below is specified in Number of “rounds”. do one round of ALL of the complexes: I.e. complex1, all steps on the ladders before next complex. -> complex2 (all steps in the ladder -> complex 3 -> c1 -> c2 -> c3 Keep tempo low on first step up in volume, just get the reps in. Then try to compress time. http://www.strongfirst.com/moving-target-kettlebell-complex/

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W1: 1,1,2 W2: 1,2,2 W3: 2,2,2 W4: 2,2,3 W5: 2,3,3 W6: 3,3,3 Or 1,1,2 1,2,2 2,3,2 2,3,3 3,3,3 After this the plan can begin again with 3,5,7 before next sized bell and/or low volume program. Reply (http://www.strongfirst.com/moving-target-kettlebell-complex/?replytocom=164523#respond)

Eric says: October 11, 2014 at 2:31 pm (http://www.strongfirst.com/moving-target-kettlebell-complex/comment-page-2/#comment69886) Day 1: Clean + 2 Presses + SQ 2 Cleans + Press + SQ Rest Rest Clean + 3 Presses + SQ then do 3 Cleans + Press + SQ repeat Rest Rest Clean + 5 Presses + Sq 5 Cleans + Press + SQ ——————————————————————————————————————Day 2: Clean + Press + 2 SQ 2 Cleans + Press + SQ Rest Rest Clean + Press + 3 SQ 3 Cleans + Press + SQ Rest Rest Clean + Press + 5 SQ 5 Cleans + Press + SQ —————————————————————————————————————– Day 3: Clean + 2 Presses+ SQ Clean + Press + 2 SQ Rest Rest Clean + 3 Presses + SQ Clean + Press + 3 SQ Rest Rest Clean + 5 Presses + SQ Clean + Press + 5 SQ ——————————————————————————————————————— Week 1: 3 sets Week 4: 4 sets Week 2: 4 sets Week 5: 5 sets Week 3: 5 sets Week 5: 6 sets Reply (http://www.strongfirst.com/moving-target-kettlebell-complex/?replytocom=69886#respond)

Eric says: October 11, 2014 at 2:43 pm (http://www.strongfirst.com/moving-target-kettlebell-complex/comment-page-2/#comment69887) http://www.strongfirst.com/moving-target-kettlebell-complex/

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The Moving Target Kettlebell Complex - StrongFirst

It should read as this: Day 1: Clean + 2 Presses + SQ Rest Clean + 3 Presses + SQ Rest Clean + 5 Presses + SQ >Then do: 2 Cleans + Press + SQ Rest 3 Cleans + Press + SQ Rest 5 Cleans + Press + SQ >Then repeat from the top ——————————————————————————————————————Day 2: Clean + Press + 2 SQ Rest Clean + Press + 3 SQ Rest Clean + Press + 5 SQ Then do: 2 Cleans + Press + SQ Rest 3 Cleans + Press + SQ Rest 5 Cleans + Press + SQ >then repeat from the top —————————————————————————————————————– Day 3: Clean + 2 Presses+ SQ Rest Clean + 3 Presses + SQ Rest Clean + 5 Presses + SQ >Then do: Clean + Press + 2 SQ Rest Clean + Press + 3 SQ Rest Clean + Press + 5 Sq http://www.strongfirst.com/moving-target-kettlebell-complex/

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>Then repeat from the top ——————————————————————————————————————— Week 1: 3 sets Week 4: 4 sets Week 2: 4 sets Week 5: 5 sets Week 3: 5 sets Week 5: 6 sets Reply (http://www.strongfirst.com/moving-target-kettlebell-complex/?replytocom=69887#respond)

Betsy Collie Senior SFG (http://www.rapidresltsfitness.net) says: April 4, 2014 at 1:21 pm (http://www.strongfirst.com/moving-target-kettlebell-complex/comment-page-2/#comment-36498) Pavel, I emailed my 4 week protocol to you. It was too long to list here. Reply (http://www.strongfirst.com/moving-target-kettlebell-complex/?replytocom=36498#respond)

milored says: March 23, 2014 at 8:24 am (http://www.strongfirst.com/moving-target-kettlebell-complex/comment-page-2/#comment-35639) This complex sounds intriguing but how to program it… My thinking leads me to plug it in as part of a hypertrophy program ala armor building from Easy Strength Moving Target complex DL and some kind of press (low rep/volume) Hi rep squats (although other options are certainly possible) 4-6 weeks and then move on. Just a thought. I’ll be exploring it in the next month. Reply (http://www.strongfirst.com/moving-target-kettlebell-complex/?replytocom=35639#respond)

milored says: March 23, 2014 at 7:00 pm (http://www.strongfirst.com/moving-target-kettlebell-complex/comment-page-2/#comment35665) After more thorough reading and reflection, that should be: Low rep/volume DL/Press Moving target Hi rep squat Reply (http://www.strongfirst.com/moving-target-kettlebell-complex/?replytocom=35665#respond)

Dustin says: March 2, 2014 at 7:00 pm (http://www.strongfirst.com/moving-target-kettlebell-complex/comment-page-2/#comment-34920) Simple way to program this complex to get stronger and more muscular. Pick a pair of kettlebells you can press 6 times. Workout 3 days a week. Use a step cycle. Do the same workout 2 workout days in a row. Add a little to it. Example: Monday- complex for 1 set Wednesday- same as Monday Friday- complex for 1 set. Rest. Do first series of each part (2 rep series)

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The Moving Target Kettlebell Complex - StrongFirst

Monday- same as Friday. Wednesday- complex for 1 set. Rest. Do the 2 rep and 3 rep series of each. Etc. continue until able to perform complex twice. Reply (http://www.strongfirst.com/moving-target-kettlebell-complex/?replytocom=34920#respond)

Ryan Burleson (http://RyanBurleson.com) says: February 24, 2014 at 9:35 am (http://www.strongfirst.com/moving-target-kettlebell-complex/comment-page-2/#comment34825) I am loving this complex. Reply (http://www.strongfirst.com/moving-target-kettlebell-complex/?replytocom=34825#respond)

Kevin Knapp (http://kevingknapp.com) says: February 23, 2014 at 6:43 am (http://www.strongfirst.com/moving-target-kettlebell-complex/comment-page-2/#comment34805) More Thoughts.. 6 Week Program x 3x Per week(as written) Week 1 x 1 round Week 2 x 2 rounds Week 3 x 3 rounds Week 4 x 1 round Week 5 x 2 rounds Week 6 x 3 rounds another option Changing the focus lift each session. So Press, Squat, Clean complex are on different days 6 week Program 3x a Week(could add a 4th training day and use the clean complex 2x a week) Week 1 Press Focus x 2sets(day 1) Clean Focus x 2sets(day 2) Squat Focus x 2sets(day 3) Week 2 x 3sets Week 3 x 4sets Week 4 x 2sets Week 5 x 3sets Week 6 x 5sets Reply (http://www.strongfirst.com/moving-target-kettlebell-complex/?replytocom=34805#respond)

Russ Moon (http://www.russmoonow.com) says: February 21, 2014 at 12:18 pm (http://www.strongfirst.com/moving-target-kettlebell-complex/comment-page-2/#comment34787) http://www.strongfirst.com/moving-target-kettlebell-complex/

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Monday, Wednesday, Friday or (Saturday) *If the program as written is not “enough”, take that energy invest it in 1 set of 5 Evil Wheel Kneeling or Standing Jackknifes and 1 set of 5 Full Contact Twist. Work towards increasing those sets by 1 per exercise each week. 2X-wkly. Save the rest of your energy to recover and make the reps on your next practice. Week 1 – Complete the program exactly as written with bells you can strictly press for 10, my experience, which I do not confuse as fact, tells me that when complexing you need a higher capacity in order to deliver those reps across the board and have the horsepower to move up. If the start weight while fresh is too close to the target reps when not fresh you will stall the cycle out. Your results may differ, learned this during 3 cycles of Kettlebell Muscle and 1 cycle of Return of the Kettlebell. Your workload will be going up very soon, so build a little momentum and if you feel great afterwards, congratulations you will be ready to move up when the time arrives. 1 clean + 2 presses + 1 squat Rest 1 clean + 3 presses + 1 squat Rest 1 clean + 5 presses + 1 squat Rest Then repeat the process with squats, using the same bells: 1 clean + 1 press + 2 squats Rest 1 clean + 1 press + 3 squats Rest 1 clean + 1 press + 5 squats Rest And finally with cleans: 2 cleans + 1 press + 1 squats Rest 3 cleans + 1 press + 1 squats Rest 5 cleans + 1 press + 1 squats Rest Wk 2 – Monday all cleans that are 1 move to 2, Wed – repeat Monday to secure your gain and get the conditioning effect of the cleans on the front end of the cycle Friday all squats that are 1 move to 2 Wk 3 – Monday all cleans that are 2 move to 3 – except the (2,3,5) Wed – repeat Monday, if you feel awesome start working on moving some of the press 1’s to 2’s Friday – squat 2’s move to 3’s – except the (2,3,5) squat complex leave that the same Wk 4 – Repeat the previous Friday’s practice Mon,Wed, Fri This is an active deload. We know the clean practice will condition and WTHE the press. We know the DFSQ will also WTHE the press. We know we could press the bells for 10 so we are gaining the ability to endure that level of strength while complexing. We also know that repeating the practice will make you stronger as your perceived level of effort will decrease.

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The Moving Target Kettlebell Complex - StrongFirst

Wk 5 – Monday – cleans move to 4, presses all 1’s should be at 2, leave the (complex with 2,3,5 cleans) the same Wed – repeat Monday, press 1’s should be at 2 Friday – squats to 4, leave the (complex with 2,3,5 squats) the same Wk 6 – Monday – cleans to 5, leave the (complex with 2,3,5 cleans) the same Wed – repeat Monday Friday – Squats to 5, leave the (complex with 2,3,5 squats) the same Press is sandwiched in the middle, you are getting multiple “waves” with the press being the bottom of the wave between the clean and the squat from an exertion standpoint. You are also getting another wave by increasing on Mon and Friday with Wed being your “consolidate your gains” day. Wavy is good. Wk 7 – Rest, Feed your body well and you can test by Rep Maxing with your former 10 rep weight to see how much you went up in terms of reps, then increase the weight OR bump your start weight by 4kg then test your Rep Max. You will already know your clean and squat have become stronger. Reply (http://www.strongfirst.com/moving-target-kettlebell-complex/?replytocom=34787#respond)  Older Comments (http://www.strongfirst.com/moving-targetkettlebell-complex/comment-page-1/#comments)

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 "eyes on the horizon"/ head position/eye position. [1] (http://www.strongfirst.com/community/threads/.8328)  When I was first learning I did this a lot, basically tucking the chin to ...

 Simple Achieved - Thanks Pavel! [7] (http://www.strongfirst.com/community/threads/.8326)  Nice work! Just started myself. Looking forward to making a similar ...  Congrats to you! I am only nearing the end of my 5th month of this, and will ...  Congratulations and good ...

 How do SFG qualified people train??? [5] (http://www.strongfirst.com/community/threads/.8325)  You may want to check out both of the Training Log forums, as quite a few SFGs ...  Ah. Thanks for pointing that ...  *1 day per week - Off *6 days per week - walking, crawling all directions *4 ...

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