Increase Your Press Maximum
The Soju and Tuba Pressing Program is designed to increase your maximum strength in the single arm kettlebell press exercise.
This is a 6-week hybrid step/wave progression. You will use one kettlebell of the same weight.
For complete details and background, see Soju and Tuba Press Program article.
Training Details
- Frequency: 3 days per week
- Duration: 6 weeks + 1 test week
- Time per session: 10-30 minutes
- Weight selection: 3-5 RM weight
- Exercise: Single arm kettlebell press
Program Structure
| Week | Day 1 | Day 2 | Day 3 | Rest |
|---|---|---|---|---|
| 1 | 4x1 | 7x1 | 10x1 | 60s |
| 2 | 12x1 | 10x1 | 14x1 | 60s |
| 3 | 3x2 | 5x2 | 7x2 | 90s |
| 4 | 9x2 | 7x2 | 5x2 | 90s |
| 5 | 2x3 | 4x3 | 5x3 | 120s |
| 6 | 6x3 | 5x3 | 4x3 | 120s |
| 7 | Test max reps | - | ||
Note: Press each arm separately (alternating). If you fail to complete a session, repeat it before moving on.
Training Tips
- Focus on perfect technique on every rep
- Use the same weight throughout the program
- Rest as prescribed between sets
- Press each arm separately (alternating)
- If you fail to complete a session, repeat it
Who Is This For?
This program is for:
- Intermediate practitioners
- Those wanting to increase press strength
- Athletes with pressing goals
- Single kettlebell training focus
Prerequisites:
- Can press bodyweight for reps
- Good pressing technique
- 3-5 RM weight available