Front Squat: Lower body pushing and upper body pulling (you'll need to clean again!).Military Press: Upper body pressing and pulling (due to the clean that accompanies the press).That may not sound like enough variety to grow on, but all major movement patterns are covered by these exercises: But in all three phases, you'll utilize just three kettlebell exercises: the double-kettlebell military press, front squat, and swing. In this program, you'll have a 4-week phase devoted to each pathway. Metabolic Stress: Doing either high reps or complexes where you don't set the weight down, producing intense burning and the release of metabolites like lactate.Muscular Damage: Lifting moderate weights for medium to higher reps, similar to the way bodybuilders train think multiple sets of 8-20 reps.Mechanical Tension: Lifting heavier weights for lower reps, similar to the way powerlifters train think multiple sets of 2-5 reps.

Get Programmed for GrowthĪccording to research by Brad Schoenfeld, PhD, there are three basic ways to stimulate muscle growth: When you go back to 'traditional' weight training, don't be surprised if you destroy your old performances-and have to buy bigger shirts. But after one time through it, you'll find yourself more muscular in all the areas that matter: shoulders, upper back, upper chest, arms, legs, and posterior chain.

This 12-week program requires only two kettlebells and time for three workouts a week.

With this new and increased range of motion comes increased muscular growth in your legs, and strength in your entire torso, from the inside out, including the all-important core musculature.īest of all, the kettlebell lends itself to a simple, but very challenging programing. Want an example? Look no further than the extra depth that every lifter instantly discovers when they front squat with a pair of kettlebells in the rack position, versus a barbell across the back.

12 week crossfit program pdf