Author’s Note: The Black Book of Double Kettlebell Training is composed of three advanced double kettlebell chains. Because of the high-tension grinds and speed-oriented ballistics in The Black Book, this program is not well-suited for beginning kettlebell athletes. To learn proper technique using double kettlebells, please refer to my flagship course, MED Kettlebell Chains, before attempting any of the programs in The Black Book.
The SlingShot
The Black Book is a collection of three Keystone Double Kettlebell Chains oriented toward strength, power, and conditioning. Organized from simple, strength-based chains, to more advanced, ballistic and power-endurance-based chains, The Black Book is the ultimate template for high-output athletic performance.
This week, we introduce the SlingShot series. Prioritizing high-tension, full-body movements, the athlete focuses on moving the double kettlebells with precision and speed. The SlingShot series is composed of three weekly training sessions:
Sub Chain 1: Mixed ballistic and grind-based strength session
Sub Chain 2: High-speed ballistic-based session
Sub Chain 3: Dynamic, power endurance-focused conditioning session
During this training program, the intensity (load) will remain constant while the tempo and volume will wave to accommodate progressive overload. The SlingShot is the most dynamic and power-oriented Keystone Chain in The Black Book of Double Kettlebell Chains. It is for advanced kettlebell practitioners only.
Because each SlingShot Sub Chain begins with a Swing + Snatch, the athlete must be proficient in these demanding double kettlebell ballistics. The SlingShot series chains stress the athlete’s anaerobic and glycolytic systems. The author recommends no additional training beyond the written program design.
Training with Double 24kg - The SlingShot. My goal during this session was to maintain nasal breathing in between bouts. I’ll implement an ascending rest ladder on 1, 2, 3, 4 rungs: 30,” 45,” 60,” 75,” respectively.
Keystone Chains
Here’s how the Keystone Chains and Sub Chains are organized:
Sub Chain 1- Strength
Sub Chain 2 - Power
Sub Chain 3 (Keystone Chain) - Power Endurance
Sub Chain 3, known as the Keystone Chain, is the most technical of the Sub Chains. Sub Chains 1 and 2, focused on strength and power respectively, are grind and ballistic focused.
Because the SlingShot series relies on two primary ballistic movements in each Sub Chain, the athlete should anticipate a high demand on their type II muscle fibers in each of of the three training sessions.
The Limiting Factor: The DBSW & DBSN
The SlingShot series chains use the Double Kettlebell Swing (DBSW) as the primary movement and the Double Kettlebell Snatch (DNSN) as the secondary movement. The athlete should devote specialized practice to these ballistic movements:
Perform Drills 1-5 in succession to refine DBSW and DBSN technique.
Perform these drills on off days from SlingShot training.
From practice session to practice session, ramp up the double kettlebell load to establish a working “base” load for the full SlingShot programming.
Drill 1
Practice: Perform 2 sets of 5 repetitions of the Double Kettlebell Hike
Drill 2
Practice: Perform 2 sets of 5 repetitions of the Double Kettlebell Dead Stop Swing
Drill 3
Practice: Perform 2 sets of 5 repetitions of the Double Kettlebell Swing
Drill 4
Practice: Perform 3 sets of 5 repetitions of the Low Pull + Mid Pull + High Pull
Drill 5
Practice: Perform 2 sets of 5 repetitions of the DBSN
The SlingShot
Swing + Snatch + Top Down Press + Squat
Swing + Snatch + Top Down Push Press + Overspeed Squat
Swing + Snatch + Top Down Push Press + Overspeed Thruster (SlingShot)
Double Kettlebell Chains Programming Structure
Each Double Kettlebell Chain has a full-body requirement. Each chain includes a:
Lower Body Pull
Lower Body Push
Upper Body Pull
Upper Body Push
The full-body nature of the chains allows the athlete a potent stimulus of coordinated and sequenced efforts. To maintain minimum effective dose (MED) tenets, the chains train both the upper and lower body in each chain.
Keystone Chain Focus
Sub Chain 1 - Strength → Programmed as Moderate Repetition Ladders
Sub Chain 2 - Power → Programmed as Moderate Repetition Speed Ladders
Sub Chain 3 - Power Endurance → Programmed with a 1:3 Work:Rest Ratio
- On The minute (OTM)
Principle
Strength based chains focus on 2 ballistics and 2 grinds. The grinds prioritize speed and high tension
Power based chains focus on 4 ballistics with an onus on moving the kettlebells with speed and accuracy
Power endurance based chains focus on 5 ballistics performed OTM. The athlete moves the kettlebells with speed and accuracy
Loading
Schedule
Sub Chain + Program Design
Strength
Sub Chain 1 - Strength Focus
Programming: Moderate Repetition Ladder
Tempo: Speed Focus or Tempo/Hypertrophy Focus on Grinds
[For Hypertrophy] After the DBSN, the kettlebells will now be fixated overhead. Lower the kettlebells to the rack with tension in the upper body and immediately press the them back to the fixated position with a count of 1 speed. Now lower kettlebells to the rack with a count of 4 speed. Drop into the deep squat at a count of 4 speed. Ascend from the squat at a count of 1 speed.
Loading: Moderate
Swing + Snatch + Top Down Press + Squat
Power
Sub Chain 2 - Power Focus
Programming: Moderate Repetition Ladder
Loading: Moderate
Swing + Snatch + Top Down Push Press + Overspeed Squat
Power Endurance
Sub Chain 3 - Power Endurance Focus
Programming: OTM
Loading: Moderate
Swing + Snatch + Top Down Push Press + Overspeed Thruster (SlingShot)
Training Session Structure
Warmup:
Kettlebell Arm Bar
Practice: The kettlebell Arm Bar for 30-45”/side or 5-10” Breaths.
Prying Goblet Squat
Practice: The Prying Goblet Squat for 30-45” or 5-10” Breaths.
Original Strength Resets
Practice: Original Strength Resets for 10-20 breath cycles.
Training:
SlingShot Sub Chain Based on Scheduled Programming.
Sub Chain 1: Double Kettlebells: 24kg - Swing + Snatch + Top Down Press + Squat
Stretching:
90/90 Hip Stretch
5 Breath Cycles Per Side
Prone Series
5 Breath Cycles Per Stretch/Side
Bretzel
5 Breath Cycles Per Side
Final Words
The SlingShot allows the kettlebell athlete an intuitive method of training:
Swing + Snatch + Top Down Press + Squat uses a moderate load and moderate repetitions. Because the combination of the DBSW and DBSN are the limiting factor for loading this sub chain, a the athlete can choose whether to press and squat the kettlebells with speed for a strength/power benefit or use tempo to increase under tension (TUT) for hypertrophy.
Swing + Snatch + Top Down Push Press + Overspeed Squat uses a moderate load and moderate repetitions. Because the combination of the DBSW and DBSN are the limiting factor for loading this sub chain, the athlete should express maximal speed during the top down push press and overspeed squat to enhance their athletic power potential.
Swing + Snatch + Top Down Push Press + Overspeed Thruster (The Slingshot) uses a moderate load and is meant for a 1:3 work rest ratio On The Minute (OTM) training structure. Because the combination of the DBSW and DBSN are the limiting factor for loading this sub chain, the athlete should express maximal speed during the top down push press and overspeed thruster to enhance their athletic power potential.
The SlingShot is the most demanding KeyStone Chain within The Black Book of Double Kettlebell Chains. It is advised that the athlete not engage in supplementary work outside of the main programming.
However, if the athlete’s goal is to build muscle mass, they may add in specific strength and hypertrophy work on their off days. Review Essential Grinds and/or Advanced Essential Grinds programming for ideas.
The athlete may also add specific warmups, upper back/rotator cuff work, and stretching (as shown above). If the athlete requires certain rehabilitation exercises, they are free to perform those prior to or after training.
The 8 week program design as presented in this course is for advanced kettlebell athletes only. The athlete should prioritize their lifestyle (sleep, stress reduction, nutrition, and supplementation) in order to promote full recovery and avoid burnout.
Any questions or comments?
John Parker
September 22, 2022