StrengthIntermediate

Soju and Tuba Pressing Program

Increase single arm kettlebell press maximum weight

Duration: 10-30 minutes
Equipment: 1 kettlebell
3-6 days/week
10-30 minutes
1 kettlebell

Increase Your Press Maximum

The 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.

Program Structure

Progression starts with one rep sets and gradually increases the number of sets.

In two weeks the number of reps will increase to two, and the overall volume will decrease. Then the number of sets will increase again.

And in the last two weeks, the number of reps will increase to three, and the overall volume will progress from low to high.

The program finishes with a test of your maximum reps.

Training Details

  • Frequency: 3 days per week
  • Duration: 6 weeks
  • Time per session: 10-30 minutes
  • Weight selection: 3-5 RM weight
  • Exercise: Single arm kettlebell press

Weekly Progression

Weeks 1-2: Singles

  • Start with 4 sets of 1 rep
  • Progress to 14 sets of 1 rep
  • 60 seconds rest between sets

Weeks 3-4: Doubles

  • Start with 3 sets of 2 reps
  • Progress to 9 sets of 2 reps
  • 90 seconds rest between sets

Weeks 5-6: Triples

  • Start with 2 sets of 3 reps
  • Progress to 6 sets of 3 reps
  • 120 seconds rest between sets

Week 7: Test

  • Maximum repetition test

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

Exercise Demonstrations

Kettlebell Press

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