The Way to Bulk • 23/03/2020
4-Day Kettlebell Strength & Power Program
Gwen Gothard, Sport Performance Nutritionist Gwen Gothard, Sport Performance Nutritionist
4-Day Kettlebell Strength & Power Program
The following is a sample 4-day kettlebell strength and power program. It’s been used by several high level AFL, Rugby Players and Grapplers when on the road or limited to hotel/home training

Day 1: Hips

  • Double Kettlebell Snatch x 3 x 5
  • 1-Leg Romanian Deadlift x 4-6 L/R x 3 – 5
  • Hanging Leg Raise x 6-8 x 3
  • Heavy Alternating Swing x 100 changes

Day 2: Vertical Press

  • Double Kettlebell Clean & Press x 3-5 x 3-5
  • Double Kettlebell 11Arm Row x 3-5 x 3-5
  • Seesaw Press x 6-8 x 3
  • Alternating Row x 6-8 x 3
  • Hindu Push Ups x 50

Day 3: Squat

  • Squat Jumps x 3 x 3
  • Bulgarian Split Squat x 4-6 L/R x 3-5
  • Double Kettlebell Clean to Squat x 6-8 x 3
  • Reuben Abs x 6-8 each way x 3
  • Hindu Squat x 100

Day 4: Horizontal Press

  • Plyo Push Ups x 3 x 3
  • Kettlebell Floor Press x 3-5 x 3-5
  • Weighted Chin Up x 3-5 x 3-5
  • Heavy Turkish Get Up x 5 min (Alternate)

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