StrengthIntermediate

Kettlebell Ballistic Volume Cycle

An effective single kettlebell program for total strength, muscle mass, and fat loss

Duration: 6-25 minutes
Equipment: 1 kettlebell
3-6 days/week
6-25 minutes
1 kettlebell

An Effective Single Kettlebell Program

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

Exercise Demonstrations

Kettlebell Snatch

Kettlebell Clean & Press

Kettlebell Clean & Jerk

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Track Progress

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Join thousands of athletes using Kettlebell Ballistic Volume Cycle to achieve their fitness goals.

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