An Effective Single Kettlebell Program
The Kettlebell Ballistic Volume Cycle is the best single kettlebell program for a beginner or an intermediate athlete. An effective program for total strength, muscle mass, and fat loss.
It gradually builds volume from 4 to 10 sets per arm with back-off every other session.
Program Structure
You may choose between Snatch, Clean & Press, and Clean & Jerk, as these are the most effective ballistic exercises for building strength and muscle mass.
With Heavy variation you will perform 5 reps per set, while with Moderate variation you will perform 10 reps per set.
Training Details
This is a EMOM style training program, meaning that you will perform a set every minute.
You will complete 5 or 10 repetitions per set for one arm, then repeat it for the other arm in the next minute.
Total session duration is between 6 and 25 minutes depending on the step of the progression.
Program Variations
Heavy Variations (5 reps per set)
- Heavy Snatch Volume Cycle: 10-15 RM weight
- Heavy Clean & Press Volume Cycle: 10-15 RM weight
- Heavy Clean & Jerk Volume Cycle: 10-15 RM weight
Moderate Variations (10 reps per set)
- Moderate Snatch Volume Cycle: 15-20 RM weight
- Moderate Clean & Press Volume Cycle: 15-20 RM weight
- Moderate Clean & Jerk Volume Cycle: 15-20 RM weight
Progression Pattern
The program follows a wave-like progression:
- Builds volume gradually over sessions
- Back-off sessions every other workout
- Progressive overload from 4 sets to 10 sets per arm
- 3 sessions per week
- 15 weeks total duration
Who Is This For?
Perfect for:
- Beginners and intermediate athletes
- Those seeking strength and muscle mass
- Fat loss goals
- Single kettlebell training
Prerequisites:
- Basic technique in chosen exercise
- Ability to perform 10-20 reps with selected weight