METCON-6

1 METCON - 6 QUICK START GUIDE CHANDLER MARCHMAN

 DISCLAIMER NOTICE

The advice and information contained in this training manual may not be appropriate for all
individuals. Therefore, the author, employees, company, affiliates, or any other parties involved in
the creation or promotion of this manual are not responsible for any injuries or health conditions that
may result from any advice, opinions, or training contained inside the manual. The opinions and advice
inside this manual are not a replacement for medical advice. You should consult a physician before
starting any diet or exercise before starting any diet or exercise program. If you choose to follow this
training manual without first consulting a physician, you are doing so at your own risk. We claim no
responsibility for any injury you might sustain. The videos inside this manual act as tutorials for proper
execution of each exercise found in the daily training routines. It is your responsibility to properly
METCON-6
warm-up (as mapped out for you inside the program) and attain professional supervision to assure
proper execution of all exercises found within the manual.

All Rights Reserved

Copyright © 2019 – Chandler Marchman, MarchmanStrength.com, and Swole Patrol, LLC. All rights are
reserved. You may not distribute this report in any way. You may not sell it, or reprint any part of it
without written consent from the author, except for the inclusion of brief quotations in a review.

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METCON-6
QUICK START GUIDE
In order for you to experience the best and fastest results possible
while using the Met-Con 6 kettlebell training system, you must learn to
make it fit around your schedule. As mentioned before, two of the great
benefits that kettlebell training offer are their ability to deliver multiple
training adaptations at the same time…and in very short periods of time.
With those abbreviated workouts and the multitude of different training
adaptations that it offers (more size, strength, power, and conditioning…
all with a rapid drop in body fat), the first question that you must ask
yourself when introducing these quick workouts is:

How do you want to fit them into

your training regimen?

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To answer that question Which of
these 4 methods of implementing
them do you prefer?
1) AS EXCLUSIVE STAND-ALONE WORKOUTS:
Done either daily, or a few times per week…

Sample Week (Option 1 – 6x/week)

»» MONDAY: UPPER BODY KETTLEBELL CIRCUIT

»» TUESDAY: LOWER BODY KETTLEBELL CIRCUIT
»» WEDNESDAY: TOTAL BODY KETTLEBELL CIRCUIT
»» THURSDAY: DAY OFF
»» FRIDAY: UPPER BODY KETTLEBELL CIRCUIT
»» SATURDAY: LOWER BODY KETTLEBELL CIRCUIT
»» SUNDAY: TOTAL BODY KETTLEBELL CIRCUIT

Sample Week (Option 2 – 3x/week)

»» MONDAY: UPPER BODY CIRCUIT

»» TUESDAY: DAY OFF / 20-30 MIN. LOW IMPACT CARDIO
»» WEDNESDAY: LOWER BODY CIRCUIT
»» THURSDAY: DAY OFF / 20-30 MIN. LOW IMPACT CARDIO
»» FRIDAY: TOTAL BODY CIRCUIT
»» SATURDAY: DAY OFF / 20-30 MIN. LOW IMPACT CARDIO
»» SUNDAY: DAY OFF / 20-30 MIN. LOW IMPACT CARDIO

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2) AS A FINISHER:
Done on a daily basis as a conditioning tool at the very end of
your workout…

I. Upper Day (Use Your Preferred Training Split)

1) Clapping Push Up (3 sets : 5 reps)

2) Incline Bench Press (75% of Max : 25 total reps)

3a) Single Arm Dumbbell Overhead Press (3 sets : 5/arm)

3b) Bodyweight Pull Up (3 sets : failure)

4) Upper Body Kettlebell Circuit

or…

II. Lower Day (Use Your Preferred Training Split)

1) Box Jump (3 sets : 5 reps)

2) Deadlift (70% of Max : 30 total reps)

3a) Dumbbell Step Up (3 sets : 8 reps/leg)

3b) Dumbbell Farmers Walk (3 sets : 100 ft.)

4) Lower Body Kettlebell Circuit

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3) ONCE OR TWICE PER WEEK:
Using them in this capacity would be as quick weak-point
strengthening conditioning workout (once or twice through-
out the weak as a stand- alone routine) that would break up
your regular powerlifting or bodybuilding style training split
throughout the week.

Sample Week (3 workouts / week – Option 1)

»» MONDAY: UPPER BODY WORKOUT

»» TUESDAY: DAY OFF / 20-30 MIN. LOW IMPACT CARDIO
»» WEDNESDAY: TOTAL BODY KETTLEBELL CIRCUIT
»» THURSDAY: DAY OFF
»» FRIDAY: LOWER BODY WORKOUT
»» SATURDAY: DAY OFF / 20-30 MIN. LOW IMPACT CARDIO
»» SUNDAY: DAY OFF / 20-30 MIN. LOW IMPACT CARDIO

…or

Sample Week (4x/week – Option 2)

»» MONDAY: UPPER BODY WORKOUT

»» TUESDAY: LOWER BODY WORKOUT
»» WEDNESDAY: UPPER BODY KETTLEBELL CIRCUIT
»» THURSDAY: DAY OFF / 20-30 MIN. LOW IMPACT CARDIO
»» FRIDAY: UPPER BODY WORKOUT
»» SATURDAY: LOWER BODY WORKOUT
»» SUNDAY: LOWER BODY KETTLEBELL CIRCUIT

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4) AS THE SECOND WORKOUT OF DAY:
If you’re looking for the FASTEST results possible while using
these workouts, then this is your best bet. In order to use this
“2-A-Day” model, which full disclosure takes a LOT out of you,
then understand that it can only be used for short periods of
time (no more than 6 straight weeks), so that you avoid “over-
training”. Here’s how I’d put together this regimen. When fol-
lowing this format, you’ll want to separate the two sessions
throughout the day so that the kettlebell conditioning routine
is done in the morning, and the regular training session is done
in the afternoon.

Sample 2-A-Day Week (4x/week)

»»MONDAY:
(MORNING) » UPPER BODY KETTLEBELL CIRCUIT
(AFTERNOON) » UPPER BODY WORKOUT

»» TUESDAY:
(MORNING) » LOWER BODY KETTLEBELL CIRCUIT
(AFTERNOON) » LOWER BODY WORKOUT

»» WEDNESDAY:
DAY OFF / 20-30 MIN. LOW IMPACT CARDIO

»» THURSDAY:
(MORNING) » UPPER BODY KETTLEBELL CIRCUIT
(AFTERNOON) » UPPER BODY WORKOUT

»» FRIDAY:
(MORNING) » LOWER BODY KETTLEBELL CIRCUIT
(AFTERNOON) » LOWER BODY WORKOUT

»» SATURDAY:
DAY OFF / 20-30 MIN. LOW IMPACT CARDIO

»» SUNDAY:
OFF DAY / 20-30 MIN. LOW IMPACT CARDIO

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There is no WRONG way to work these routines into your existing train-
ing regimen. When I answer people asking “what is the BEST way to add
them in?”, I always respond with “whatever fits your goals and lifestyle”.
Obviously, the more routinely you perform them, the better and faster
the results you’ll receive, but the way you must look at how to incorpo-
rate them in, is in any capacity that makes them fit consistently in your
training schedule. So, pick out WHERE and HOW you want to work them
in (from the four options above), while doing so adopt the “30-Day Met-
Con 6 Diet”, and step on the gas pedal!

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Chandler
Marchman

ABOUT THE
AUTHOR
A highly sought after Certified Strength and Conditioning Specialist
with
a degree in Exercise Physiology from the Univ. of Florida, Chandler (or
Coach MANdler as he is often called) uses a clinical approach to strength
and conditioning that focuses on performance enhancement
via sport
specific corrective exercises which improve the quality, speed, and
power of any and all athletic movement, while helping to develop a
more muscular and lean physique. With experience training scholarship
athletes at the Univ. of Florida and the Univ. of South Florida, as well as
professionals in the NFL and NHL, Chandler brings a fun and goal specific
approach to fitness that will have you looking, feeling, and moving like an
absolute BADASS!

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