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.
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