MED Kettlebell Training
[How To] Program Design
Worthy Brothers and Sisters,
I became inspired to offer a concise training on the art of Minimum Effective Dose Program Design. Here I will share my decade long experience in simplified strength & conditioning with minimalism-inspired points for athletes, students, and coaches.
Personal Update & Goals
In 2023, I endeavored for regular cardiovascular training through Zone 2 cardio and StrongFirst Anti-Glycoltic protocols. With this goal achieved, 2024 is all about the proper application of stimulus/recovery. I will become the exemplar of the gains I seek.
During this holiday season, I will remain consistent in my pursuits: strength training, conditioning, and firearms application. I have vowed to start my 2024 goal early - using time off from client work to perfect my relaxation, spiritual wellness, and sleep.
John Parker
December 18, 2023
CCW Draws in Jacumba, CA - December 16, 2023.
MED Kettlebell Training
[Minimum Effective Dose] Kettlebell Training
MED Kettlebell Training focuses on three distinct attributes: maximum power, durable strength, and potent conditioning. Proper program design simplifies these components to maximize time efficiency, training stimuli, and program sustainability.
For planning personal and professional programs, this article dissects session duration, format and organization, key attribute building, and the basic principles of progressive overload. I have included example programs for application purposes.
I have been lucky as a coach to have begun programming for my clients over a decade ago. I have completed advanced courses through the CHEK Institute, StrongFirst, and Functional Diagnostic Nutrition. The sum of this experience along with my self-training is my life’s work.
With Pavel Tsatsouline, CEO of StrongFirst at a StrongEndurance seminar in Denver CO, November 7, 2021.
[How To] Program Design
Because many of my students are coaches, it’s prudent to deconstruct the basics of program design. Although programming must be individualized for the client, it should maintain the principles of a validated training philosophy like StrongFirst.
Coaches must maximize the time they have with clients to deliver sustainable results. They must realize that the perfect program that the client does not follow is not nearly as valuable as the imperfect program that they do follow. Let that sink in…
Program Design Examples
Example programs will vary from ultra-simple, to more advanced programming like my monthly StrengthAxis Program Design. I will share examples of my in-person students' programs along with my self-programmed templates.
[Program Design] Considerations
Time Efficiency
First and foremost, how long does the student have to train? Are they a hard-charger willing to train for 90 minutes straight? Or are they like most of my general population clients who can barely find 20 minutes to move their body during the day?
In addition to the 60 min in-person training that the student is accomplishing with the coach, how many days per week and for how long will they need to train alone? Homework training should always validate and support the bigger program objective.
How long should homework sessions last?
Shorter sessions encourage completion. Longer sessions are great for motivated students or those who only train with the coach sporadically
Do the homework sessions support the goals of the overall program design?
If strength is the goal, homework sessions should implement the taught compound movements. If body composition is the goal, the coach might want to program forms of cardio/conditioning that don’t interfere with in-person session goals.
In my experience, 20-30 minute homework sessions ensure compliance. Client training should reinforce what has been taught in person, be fun, and ultra simplistic. Homework sessions should reinforce small wins that encourage the client to continue.
In person, I require students to train with me 2-3x/week. If they may only train biweekly, I encourage 2 homework sessions. If they train 3x/week, I encourage at least one homework session with a focus on daily movement, walking, and general activity.
What skills and training foci will be programmed for homework sessions?
I have found the best success in teaching a skill and then immediately implementing that skill into the students’s homework sessions. Further, I might stick with the skill(s) for up to four weeks to reinforce technique.
What is the protocol if the student does not complete their homework sessions?
Depending on the motivation of the student, it’s very likely that they will do nothing in their off time from in-person training. That’s ok. As a coach, you must make sure they get “harder” workouts in when they’re with you to outweigh their sloth.
EXAMPLE: Kevin
Male, 58
Training Age: <1 Year
Goals: Improved Muscle Mass, Fat Loss, Overall Health Building
Limitations: Lower Back, Both Shoulders, Both Knees
Time Constraints: 20min sessions, 2x Weekly
Equipment Owned: Bands, TRX, Adjustable Dumbbells, EZ Bar, Swiss Ball
My client Kevin is on a strict program of health building. This includes regular physical therapy sessions (strength and stretching), elliptical conditioning, and strength training in-person with me. Since Kevin has both a busy work schedule, daily exercise schedule, on top of other demands, his programs are a mere 20 minutes.
I have been forced to focus Kevin’s training on simple movements that do not require extensive warm up. I have programmed mostly upper body movements since lower body movements cause wear and tear on his knee replacements and hips. His program is “good enough,” and that’s ok (for now).
Equipment Available
Whether training from a gym or at home, clients will vary in their equipment inventory. The coach must design the client’s program accordingly. At minimum, the coach should educate the client in typical calisthenics style training movements. But ideally, they own select items.
Since I train in-home, private clients, I have my students purchase kettlebells and a TRX. Although more equipment can be useful, these tools get the job done. It’s also worth noting as the clients’s experience grows, they will be more willing to purchase additional items.
My home gym. This is a majority of what I use on a daily basis: Kettlebells, Clubbells, heavy Persian Meel, a Pull Up/Dip Bar (not pictured). Students might have access to a fully stocked gym, but some might own just a few dumbbells. It’s up to the coach to provide the best results with the tools they have available.
EXAMPLE: Diana
Female, 33
Training Age: <1 Year
Goals: Improved Body Composition, Strength, Skill Acquisition
Limitations: NA
Time Constraints: 20-30min Sessions, 4x Weekly
Equipment Owned: Kettlebells - 2x8kg, 2x10kg, 20kg, 32kg, Adjustable Dumbbells.
Diana is my girlfriend. When we met, I offered to program her workouts in place of the “HIIT” style sessions she had been performing from an online app. I started her programs with simple movements like kettlebell deadlifts and goblet squats and slowly taught her movements like cleans, presses, and snatches.
At just six months into our relationship, she has experienced massive gains in her lean muscle mass. We have focused on glutes (duh!), quads/hamstrings, arms/shoulders, and back. I laugh when I think of “body part training” because I know that that focus is silly. The athlete just needs compound movements for holistic growth.
[Ideal] Session Format
A ideal program design format should be organized based on the needed focus and intensity of the programmed lifts. I am listing a standard template as taught by major certifying bodies, but there are other methods that a coach can use successfully.
Warmup → Power → Strength → Accessory/Strength → Cooldown/Stretch
Warmup
The warmup should serve to prime the major muscle groups of the body that will be involved with the day’s programming. It should be concise, individualized, and intended to warm up the athlete’s body for intense efforts.
What focus should the warmup serve?
Depending on the client, the warmup can focus on a literal warming of the body ie; running a lap, jumping jacks, etc, or it can focus on mobility in areas the athlete will use during the session ie; prying goblet squats, arm bars, etc.
How long should the warmup last?
For motivated students lifting higher intensity, the warmup can last anywhere from 5-20 minutes. However, for students with less intensity focus, warmups can be as short as 5 minutes to accommodate the 60min session timeframe.
EXAMPLE: Dowel Rod Routine for Upper Body Mobility
This Dowel Rod Routine is something I use on nearly every upper body training session - mostly to gain extra mobility in the shoulder girdle for overhead movements.
EXAMPLE: StrengthAxis Program Design
Resiliency Training
Resiliency: Scapular Strength (updated), Bulgarian Split Squat, Get Up (as needed)
High Efficiency Stretching: Upper, Midsection, Lower
In my monthly program design, I offer a broad warmup since I have a variety of students in my program. However, I encourage all of my students to perform the warmups that they specifically need prior to starting the program.
EXAMPLE: Chunking and Priming the Movement Patterns of the Training
When performing complex movements like the Double Kettlebell Clean and Jerk (Longcycle), the athlete might need to spend a portion of their warmup priming the muscles that will be used during the training session. An example is finding the proper overhead position in the quarter squat and while overhead.
[First Block] Power
After the warmup, the athlete will perform their power movements. Demanding the most focus and intensity, they will harness their efforts on crisp and deliberate exercises that train the anaerobic (creatine phosphate) energy system.
Is power training appropriate for the client? Are they an athlete that plays a sport or has other dynamic needs? Are they an aging client with dynapenia?
Power programming will be determined by the coach and the athlete’s needs. In my experience, Hardstyle Kettlebell Training provides the best power training stimulus with minimal chance of injury.
If training aging gen pop clients, medicine ball throws, skipping, and jumping rope have a tremendous carryover to power gains and increased muscle mass.
EXAMPLE: Dead Stop Swings
[Second Block] Strength
Strength training also involves compound movements ie; Kettlebell Military Press, Kettlebell Front Squat, or the Get Up. These movements demand high focus but are typically performed with lower loads than the power block.
Strength Training is the basis of MED Kettlebell Training. What are the movements are the most appropriate for your student?
Does the student have mobility restrictions? Does the student have hypertrophy goals? Does the student prefer certain movements over others? These are all choices that must go into each session and the overall program design.
Remember, exercise order also matters: if programming a second block strength superset, perform the more challenging of the exercises first ie; Clean + Press before Front Squats.
EXAMPLE: Kettlebell Front Squat
[Third Block] Accessory Strength
Accessory strength movements are often single joint exercises ie; Curls, Skullcrushers, Lateral Raises, or midsection/upper back work. They are typically performed to make strength movements stronger or for specific hypertrophy/rehabilitation needs.
What accessory movements are needed to reinforce the power and strength goals of the athlete?
The third (accessory) block is a great place to program needed upper back, rotator cuff, or midsection work that supports the goals of the program. Further, this can be a great place to add movements that the student may want to improve ie; biceps, triceps, delts, lats, abs, etc.
EXAMPLE: Seated Rear Delt Flys
Cooldown/Stretch
The end cap of the session is the cooldown/stretch. Although often neglected, the athlete is well-served in stretching the muscle to achieve a parasympathetic state as they leave the session. Performing a cooldown/stretch will speed recovery
What choice stretches can you accomplish in under five minutes?
From experience, I know that students loathe stretching. Sure, it’s painful, but it’s important. I’ve had the best luck in getting on the floor with students and performing 2-3 prime stretches with them to ensure they actually do them. Examples stretches are the 90/90 Hip Stretch, Bretzel, and Pec Stretching.
EXAMPLE: Midsection Stretching
[Exceptions] Session Format
Separate Conditioning Focus
Instead of performing Accessory Strength Movements in the third block, the coach can program a conditioning block ie; OTM Swings. Although acceptable, I have found it more cohesive to plan conditioning training outside of strength sessions.
Taking a program like the Quick and the Dead, anti-glycolytic sessions enhance mitochondrial gain when the workout is performed fasted. I find this method valuable: training gets done first thing to free the client for their day ahead.
Is conditioning a primary training attribute for the student?
If the program goal is strictly strength/hypertrophy, no further conditioning may be needed. However, most of my general population clients need some aspect of cardiovascular training in their program. I typically program easy solutions like walking or rucking, but for certain clients who need fat loss, I will use their third (accessory) block for higher-intensity conditioning with kettlebells.
If the student is motivated, I recommend teaching them specific kettlebell training protocols like On The Minute (OTM) training ie; 10 Swings OTM for 10:00min. If they do their homework conditioning sessions, results are compounded.
EXAMPLE: Snatch Plan 044C Template 2 (performed in a fasted state twice weekly).
[First Block] Complexes and Chains
In StrengthAxis Program Design, I often program MED Kettlebell Chains as the first block of exercise due to the focus required to complete these complex patterns. This serves the place of power, strength, and conditioning in one: simple and effective.
Although the athlete must be advanced to complete this style of training, it is designed to save training time so the athlete can pursue other areas of interest. This is my preferred method of training for myself and my advanced program design students.
Can a Complex or Chain be the all-in-one solution?
My students are advanced athletes capable of performing a string of exercises that challenge worthy dynamic attributes. If the student is skilled enough, consider performing chains and complexes. Even a chain as simple as the Clean + Press or Clean + Press + Squat will get the job done.
EXAMPLE: The SuperNova: Snatch + Top Down Push Press + Overspeed Thruster
[First Block] Strength Focused Programming
In cases where a client is unable to focus on power training, or if an athlete is working toward a specific strength goal, the first block can be reserved toward high-tension movements. This type of programming necessitates a focus on a few choice lifts.
This concept is not uncommon in Hardstyle programs. The athlete warms up to their working load and then starts their working sets. Subsequent back-off sets become the accessory movements for the day’s training ie; Floor Presses, Renegades, or Get Ups.
Which high-priority strength-focused movements will be programmed?
In MED Kettlebell Training, the athlete almost always focuses on overhead movements. However, it is up to the coach to determine the desired training effect ie; MP for strength, Push Press for a hybrid power/strength movement, or Clean and Jerk for power/power endurance.
It’s prudent to think of the Primal Movement Patterns (hinge, squat, push, pull, rotation, carry) when planning students' programs. I love to focus on elements of each pattern with associated kettlebell movements. However, Pavel-inspired StrongFirst programs often just focus on a hinge and press like Q&D, Simple & Sinister, etc.
EXAMPLE: Beast Tamer Training. Focusing on a heavy 1RM Military Press requires the athlete to make the Military Press their primary exercise during its specific workout.
EXAMPLE: Anthony
Male, 38
Training Age: >7 Year
Goals: Strength, Hypertrophy, Conditioning, Beach Volleyball Performance
Limitations: Limited Left Ankle Dorsiflexion
Time Constraints: 2x Weekly In-Person 60 Minutes Sessions, One Homework Sessions of 60 Minutes
Equipment Owned: Barbell, Plates, Squat Rack, Bench, Kettlebells, Dip Bar, TRX, Rings, Indian Clubs, Plyo Box
Anthony is one of my star students. He is powerful, fast, and strong. We have a goal of bench 300lbs within the next month or two. We went for this PR in late November, but he got stuck at the sticking point. We realized he needed more triceps strength. In his program, we focus the first block on strength, second block on accessory strength, then third block on even more accessory strength.
Since he plays Beach Volleyball twice weekly, I know he’s getting the power training he needs for jumping. However, during his Wednesday session, we perform mobility (ATG Split Squats, Calf Raises), followed by Back Squats and Kettlebell Swings. We then perform Snatch Plan 044C. This is my assurance he’s getting Hardstyle Power Endurance Training in.
Progressive Overload
MED Kettlebell Training uses two methods of programming progressive overload: step loading and waving volume. In the former, the athlete maintains the same load for an extended timeframe. In the latter, they train variable volume during the cycle.
Step Loading
Taking influence from many StrongFirst programs, the student trains with a one load for weeks, months, or years until they are proficient with that load. When ready, they make a kettlebell jump of 8kg(17lbs) ie; Rite of Passage (example below).
Step Loading simplifies training by forcing the athlete to concentrate on a singular focus (technique for getting stronger). It also serves the student with limited equipment inventory or those needing a minimalistic training methodology.
Is Step Loading appropriate for the client?
If the student is willing to train in Hardstyle methodology, step loading is a tremendous way of simplifying their program while always “practicing” technique, the groove of the bell, and generally moving better.
Step loading allows students to train with only a few sized kettlebells, saving them floor space and money. General recommendations for bell sizes in singles and doubles for men are: 16kg, 24kg, 32kg; for women: 10-12kg, 16kg, 24kg.
EXAMPLE: Megan
Female, 40
Training Age: >5 Year
Goals: Strength, Conditioning (Core Strength, Bodyweight Movements, Kettlebell Conditioning)
Limitations: Right Shoulder Tweak, Needs Midsection/Hip Stability
Time Constraints: 4x Self-Trained Sessions ~45minutes
Equipment Owned: Trains From a Fully Stocked Climbing Gym
Megan is an old friend and student of mine who has suffered from a shoulder tweak and needs to hone her midsection strength. We decided on bodyweight movements and specific core movements along with Kettlebell Swings for conditioning. Megan uses Step Loading (her bodyweight) and Waving Volume (from week to week).
You might notice that aspects of Megan’s program uses straight progressive overload. For a client like her, she has frequent travel plans which limit consistency from week to week. I program her linearly in certain lifts because I know it’s just enough challenge for 4 weeks before we meet again.
Waving Volume
Instead of traditional programming where an athlete programs their loading to be progressively heavier or adding volume week-by-week, many StrongFirst and StrengthAxis instead “wave” volume by ~20% each session or week. But why?
This style of loading is perfect for the non-competing student and everyday athlete. Designed for first responders or those who need to be ready at all times, waving the volume keeps the student prepared and excited without overtaxing their system.
[Delta 20 Principle]
I learned about the Delta 20 Principle in PlanStrong. Although I feel PlanStrong is way too complicated for my gen pop, advanced students, and self, I do like the element of waving volume by 20% from sessions to session, week to week, month to month, etc.
Within this methodology, the coach can program volume to go up or down by 20% volume (or intensity) depending on the students goals. I’ve found for my students that a variability of 20% usually means 4-6 reps and is easily managed with 2-3 more/less sets.
Will the student progress in a linear fashion or through wave loading?
In all honesty, the answer to this question is based on the experience of the student and their overall training compliance. I have had luck training clients with straight progressive overload and then changing the stimulus and dropping the volume after the four week cycle has finished.
However, for my advanced students and my self-training, I program a Waving Volume to combat mental and physical fatigue in the course of my training cycle. This is easier to program than you might think:
For the first block, determine the total volume that will stimulate a result ie; for upper body pressing it might be between 20-30 total reps. Start around 20 reps, then add 20% volume (1st week 20 reps, 2nd week 24 reps, 3rd week 29 reps, 4th week DELOAD to 24 reps).
I keep it even simpler than that. I like standard numbers of 15, 20, 25, 30, 35, 40, etc reps. To get to 15 reps you might program 2, 3, 5, 2, 3, to get to 25 reps you might program 2, 3, 5, 2, 3, 5, 2, 3 or even a basic 5/5.
EXAMPLE: StrengthAxis Program Design - December, 2023
B1. Kettlebell Clean + Press (Jurassic Rite of Passage)*
*Exercises B1+B2 may be split into two sessions if constrained for time.
B2. Pull Up
From StrengthAxis Program Design - December, 2023. Students perform four sessions per week: A, B, C, D. Sessions A and C are the same, but wave the volume of the Clean + Press and Pull Up.
This program is an example of both Step Loading (the kettlebell and bodyweight) and Waving the Volume (reps change week by week and from A to C). I commonly use this programming method for simplicity and efficacy.
[Program Design] Considerations
Variety + Combinations
I prefer build an athlete’s skillset from month-to-month. The coach shouldn’t be afraid to hammer basic movements indefinitely. The big six kettlebell movements offer thousands of variations depending on kettlebell load, volume, and intensity.
However, many general population clients have a short attention span and disordered dopamine. A good coach can and should program some variety: “same same but different.” ie; MP → Push Press, Swing → One Arm Swing , Get Up → Simple/Sinister.
Are variety or combinations appropriate for your student?
Give your students enough variety in the beginning of your training them to keep them appeased. A good coach can slowly ween them off the bad habits of needing the dopamine hit of the “new.” I will usually train my clients for four weeks with “fun” movements until I can hammer down the point that they need to focus on one thing at a time.
The coach will need to determine whether or not the student has the psychological wherewithal to complete high-tension grinds and ballistics in potent combinations. They’re not for everyone. However, even introducing a kettlebell Clean + Press + Swing can have tremendous value.
EXAMPLE: The SpeedPress - Double Kettlebell Clean + Press + Falling Push Press + Falling Jerk
So much variety LOL.
EXAMPLE: John Parker
Male, 38
Training Age: >25 Year
Goals: Power, Strength, Conditioning, Recovery
Limitations: Limited Left Ankle Dorsiflexion, Hip Internal Rotation, Needs Rotator Cuff Priming
Time Constraints: Prefers Two 45 min strength sessions and two 30 min conditioning sessions
Equipment Owned: Kettlebells (all sizes), Clubbells (all sizes) Pull Up/Dip Bar
I’ve been training for a long time now and have achieved the major goals I have wanted to accomplish in training. Now 38 years young, I focus on power, strength, and conditioning maintenance. I have a history of overdoing it so typically train with 24kg kettlebells in a step loading fashion.
I have just returned to a kettlebell cycle after a month with Clubbells. My main exercises are the Clean + Press and Front Squat. I will add five repetitions for three sessions in a row, then perform a deload session. Although a younger version of myself would see these sessions and think they’re not intense enough, I balance my strength sessions with Kettlebell AXE conditioning and daily Dry Fire Practice. I try to conserve my energy for life goals.
Go to Programs
Athlete’s should have “go-to” programs that they can perform when needing to get back into training, while traveling, or when they need a confidence/performance boost. These sessions should be fundamental to the athlete’s performance goals.
A “go-to” program can be a previously performed/enjoyed program that commences a new training block after an extended layoff from training ie; MED Kettlebell Chains. It could also be a bodyweight program for use during periods of traveling:
How should you organize your “go-to” programs for yourself and your students?
If traveling, these sessions should be short and calisthenics based.
If returning from a layoff, your program should aim for an arbitrary standard (mine is the Clean and Press with double 24kg kettlebells for 5/5).
If needing to stack small wins, sessions might be based on minimums ie; 5 sets of 10 push ups, or a mile run in under 10:00.
EXAMPLE: Diana (While Traveling)
Female, 33
Training Age: <1 Year
Goals: Improved body composition, Strength, Skill acquisition
Limitations: No Gym Equipment
Time Constraints: 20-30min Sessions While on Vacation
Equipment Owned: Bodyweight
Diana asked me for a bodyweight routine that she could perform while on a stay in Wisconsin, USA. I chose two blocks: First Block - Four Supersets, Second Block - Four Giant Sets. My profile pic LOL.
EXAMPLE: Rob and Sam
Male, 40, 40
Training Age: >2 Years
Goals: Power, Strength, Hypertrophy, Conditioning
Limitations: NA
Time Constraints: 45 Min Session
Equipment Owned: Hotel Gym
Rob and Sam travel frequently for work and pleasure. I have written them a barbell-focused four day per week training plan. They perform two in-person sessions with me, and two homework sessions. During their travel, I write them hotel workouts that can be performed with typical gym inventory.
EXAMPLE: John Parker
Male, 38
Training Age: >25 Year
Goals: Power, Strength, Conditioning, Recovery
Limitations: Limited Left Ankle Dorsiflexion, Hip Internal Rotation, Needs Rotator Cuff Priming
Time Constraints: Prefers Two 45 min strength sessions and two 30 min conditioning sessions
Equipment Owned: Kettlebells (all sizes), Clubbells (all sizes) Pull Up/Dip Bar
Another personal example: getting back into anti-glycolytic training. I have two “go-tos”, Snatch Plan 044C Template 2, and Longcycle Plan 1050 Template 2. When performing Plan 044C Template 2, I’ll alternate between 80, 100, and 120 repetitions. When performing Plan 1050 Template 2, I’ll alternate between 4-6 total cycles (72 and 108 repetitions).
[How To] Program Design Wrap Up
Going forward in your own programming journey, keep an eye on a few things:
What do you or your client love to do in training? What do you need to improve?
Will you capitalize on your “superhero” movements? Focus on your weaknesses? Or train a combination of both?
Is there a preexisting program that challenges you to a higher standard? Or, will you write a program from scratch?
Does your program honor time restrains, program proper formatting, step loading, or waving volume? Is it sustainable?
Are there specific warmups, mobility exercises, hypertrophy, or accessory work that you want or need to add to your program?
In answering these questions, you may have a lot to consider. What I love about StrongFirst programs is that they are tried-and-true from athletes across the world. Even if you must tweak the movements, you’re standing on terra firma.
As always, I recommend you take what I’ve learned in my 15 years as a professional strength coach and make it your own. Add on to what I’ve written, tweak the programming parameters, and above all, practice your program design mastery.
John Parker
December 18, 2023
BONUS
My Beast Tamer Training Program
I need some advice for programming... Starting in April my life tends to crank up & get super hectic. My boys sports take me everywhere on the weekends and I teach middle school with April being our state testing month! Im looking at having 2-3 days a week to train! I was thinking about MEDKC followed by AXE. I would hit 2-3 ladders on chains and cap the AXE @20min(time constraints) thoughts?