Kettlebell Training Guide

THE KETTLEBELL
A SET FOR SET GUIDE OF KETTLEBELL TRAINING

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Disclaimer
Set For Set, LLC strongly recommends that you consult with your physician before beginning any exercise program.
You should be in good physical condition and be able to participate in the exercise.
SET FOR SET is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical
conditions of any kind, or in determining the effect of any specific exercise on a medical condition.
You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in
this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of
injury to yourself, and agree to release and discharge SET FOR SET, and any and all of its founders and members from any and all claims or
causes of action, known or unknown, arising out of Set For Set, LLC.’s negligence.
Just be safe, train hard, and treat your body with respect. All will be stellar.
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Program Objective
Welcome to the SET FOR SET Single Kettlebell Program. In this program you will learn how to use the kettlebell safely and effectively while
building strength and muscle, increasing conditioning, and burning body fat. This program is for everyone from absolute beginners to
kettlebell masters.
If you have never touched a kettlebell, this program will teach you the basics via step-by-step demo videos. You will learn how to properly
execute the pillars of this program which are Push, Pull, Squat & Lunge, Hinge, Snatch, and Clean. After learning the basics, you will start
doing more advanced kettlebell exercises in the form of complexes (which incorporate all of the previous pillars).
From there, you will begin our 8-week kettlebell workout program. This program is unlike most cookie cutter kettlebell training programs. Our
SET FOR SET Single Kettlebell Program allows you to choose the variation of each exercise based on your fitness and skill level. This means
the program works for all levels and it can be done indefinitely, while having the option to keep the training fresh and exciting week-to-week.
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Your Kettlebell Coach
My name is Scott Viala, I own and operate Viala Training in Kelowna, British Columbia,
Canada. I have been a certified personal trainer for almost 15 years. In my almost 15 year
career of professional training, I have trained under some of the very best strength and
conditioning coaches in the game. I have traveled all across North America acquiring as
many training and nutrition certifications as possible.
Acquiring knowledge from master trainers and certifications has helped me mold my Viala
Training Methods into what they are today. My training methods have a heavy focus on
kettlebell and steel mace training, as well as traditional weightlifting.
I am in my gym every single day working on my craft, doing one-on-one personal training
and small group personal training, seeing anywhere from 15 to 30 clients in a day. That
constant grind of working so close to real people every single day for almost 15 years and
learning what works for certain people and what does not has separated my training from
others who only write online programs and post Instagram videos.
This is why I am so excited to bring everyone this training program under the SET FOR SET banner and have an even bigger audience to show
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my tried and tested training methods that have gotten everyone from elite athletes, business men and housewives into the best shape of their
lives using the kettlebell.
© I am Scott Viala, I live and breath kettlebell and steel mace training. I truly hope this program helps you learn the fundamentals of kettlebell
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training, reignite your passion for fitness, or at the very least helps you stay consistent.
Gear
All of the exercises in this program will be done with a single kettlebell so
you only need one kettlebell to participate.
If you have a range of kettlebell sizes, you can choose the appropriate
weight based on the exercise at hand and your strength level. However,
form must be perfected before employing considerable loads. In other
words, start light if possible.
Practice each movement until you become proficient. The initial phase of
learning a movement is not intended to exhaust you. The goal is to execute
a series of focused repetitions to “grease the groove,” to make skilled form
intuitive.
Once you have defined the limits, you can intelligently achieve and sustain
new levels of strength and durability. The right dose of intensity and
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duration should express and expand your functional capacity. Form follows
function and the pursuit of better movement will result in emergence of
© better physical performance and appearance.
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Kettlebell Anatomy Handle
Kettlebell is the English word for 'Russian girya' - an Corner

18th-century cannonball-like metal weight (made of cast
iron or steel) used to weigh crops using a Russian unit of
measurement called "Pood"(roughly 36lb).
By the end of the 19th century, the girya had morphed
into a training tool used in competitive weightlifting in Window
Russia and various parts of Europe.
In the 20th century, this unconventional training tool was
introduced to the Western fitness world and it adopted
Horn
the term Kettlebell. Since then, the dynamic and
somewhat awkward kettlebell has proven to be one of
the most effective, versatile and dynamic training tools
there is.
Take time to learn the anatomy of the kettlebell because

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it will help you with cueing when watching and following

along to the demo videos.
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Base
SET FOR SET Baseline
Warm up Workout Cool Down Mobility Work
General warm up to get the Our kettlebell We look at the cool down Our aim for mobility
blood flowing and wake up workouts aim to as an opportunity to training is to improve the
the nervous system and improve movement release tension, down range of motion of our
prepare joints and connective skills and athleticism, regulate our systems and joints and muscles. This is
tissue for loading. decompress overload essential to performing
build muscle, power,
We focus a lot on Joint and strength, patterns to maintain exercises with the
Mobility. Specific warm up increase endurance, structural balance. kettlebell properly. It also
utilizes very focused improve mobility, and assists in improving
We draw from a variety of
movements that directly burn fat. posture and alleviating
ground based movements
prime major joint complexes,
and postures to do so in ‘everyday’ aches and pain,
movement patterns or energy
relation to the exercise as well as improving our
systems being called upon in
selection in the workout. body awareness.
the exercises selection. In this
program, we have the perfect
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dynamic warm up that you

can follow along with.
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Training Pillars
Human movement can best be understood by breaking it down to its most basic and fundamental elements. We call these training
pillars.
The 6 Pillars of Kettlebell Foundational Movements are Push, Pull, Squat & Lunge, Hinge Snatch, and Clean. We also have a
section for accessory movements that fill the gaps of our 6 training pillars.
You will notice many of the exercises in this program combine more than one of the 6 Pillars. This is because kettlebell exercises
are based on multiplanar movement patterns. However, we still break the exercises into our pillar format to accelerate the learning
curve and make programming simpler.
The ability to condense many exercises into a simple and effective set of training pillars makes the SET FOR SET Kettlebell System
very powerful for people just getting into kettlebell training as well as coaches who want to start implementing kettlebells into their
clients programming.
Note: You’ll notice that we incorporate swings in the Hinge, Snatch, and Clean pillars, with the standard Kettlebell Swing being part
of Hinge pillar. This is because the swing is the most versatile and fundamental kettlebell movement there is and it can be
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implemented in so many ways.
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Dynamic Warm Up
11:07
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Do this warm up at the start of every training session

Hand Positions & Grips
Let’s quickly go over a few key foundational hand positions and grips that will apply to many of the exercises in this program.
Refer back to these if needed.
Overhead Hand Position Rack Position Clean & Snatch Hand Position
Starting position for all cleans and

• Handle across palm of hand • Elbow tight to ribcage
snatches:
• Tight grip • Forearm pinned to chest
• Grab slightly off center (right hand
• Arm stacked under lats • Handle across palm of hand
left side of bell; left hand right side
of bell)
• Handle across palm of hand

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Here’s What Follows:
Complete Exercise Breakdown Snatch Exercises
Push Exercises Clean Exercises
Pull Exercises Accessory Movements
Squat & Lunge Exercises Complexes
Hinge Exercises 8-Week Single Kettlebell Program

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EXERCISE BREAKDOWN

(clickable chart)
ACCESSORY
PUSH PULL SQUAT & LUNGE HINGE SNATCH CLEAN
MOVEMENTS
Floor Press Back row Goblet squat Deadlift Dead snatch Dead clean Around the body
Staggered stance Staggared stance Around the body

Push Up Rack position squat Hang snatch Hang clean
back row deadlift stall
Strict Shoulder Alternating back
Rack position lunge Kettlebell swing Half swing snatch Swing clean Halo
Press row
Kneeling Shoulder One hand kettlebell
Static lunge Swing snatch Clockwork clean Low Plank drag
Press swing
Alternating one hand
Push Press Overhead lunge Kneeling snatch Kneeling clean Turkish get up
swing
Staggered stance Kneeling swing Kneeling swing
Bird Dog
swing snatch clean
Swing squat Rainbows
Swing sprawl
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Side Kick Outs

kickout
© You will learn about each of the 6 pillars in-depth as you progress through the program.
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Each exercise comes with a full length video demonstration, with step-by-step instructions and cues, so you can follow along with Scott Viala as he
teaches it and you ultimately master the movement.
Note: You don’t have to learn one pillar at a time. Feel free to jump across the 6 pillars. Also, before doing any swing variation, be sure to master the standard Kettlebell Swing in the Hinge pillar first.
Push
A push exercise contracts your muscles when weight is being pushed away from your body, meaning the work is done when the muscle
contracts as you push. The primary muscles in a push movement are chest, shoulders, triceps and when done properly, the lats. The push
movement is perfect for building upper body muscle as well as athletic performance for any sport. Push movements are great for building
upper body strength and should be a big part in any training program.
Floor Press
Push Up
Strict Shoulder Press
Kneeling Shoulder Press

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Push Press
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Select an exercise
Back to Exercise Breakdown

Back to Push Exercises
2:05
Floor Press
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1:30
Push Up
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2:00
Strict Shoulder Press
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1:32
Kneeling Shoulder Press
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1:27
Push Press
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Pull
Pull exercises are those where the muscles contract when weight is being pulled towards your body, meaning the work is done when the
muscle contracts when you pull. The primary muscles in a pull exercise is the back and biceps. Pull movements are the perfect complement
to push exercises and are great to be paired in supersets together. Pull movements are very important and often neglected by the casual
gym goer. Without attention to pulling movements we become too front loaded and our body becomes unbalanced. Once our back is strong
everything will become more efficient and all of our lifts stronger.
Back Row
Staggered Stance Back Row
Alternating Back Row

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Select an exercise
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Back to Pull Exercises
1:57
Back Row
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1:13
Staggered Stance Back Row
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1:06
Alternating Back Row
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Squat & Lunge
A squat is a strength exercise in which we lower our hips from a

standing position and then stand back up. During the descent of a Goblet Squat
squat, the hip and knee joints flex while the ankle joint dorsiflexes;
conversely the hip and knee joints extend and the ankle joint
Rack Position Squat
plantarflexes when standing up. So what does that mean? Doing a
proper squat will build us that powerful lower body we are looking for!
The squat and lunge are one of the key movements to build our quads Rack Position Lunge
and glutes. A squat and lunge can be a challenging movement for
some so we must make sure we are finding the proper depth for our
Static Lunge
flexibility. We do not need to go to parallel or deeper if it compromises
our form and with repetition alongside our dynamic warm up and
stretching on our active recovery days our range of motion will increase Overhead Lunge
and we will be able to hit proper depth over time.
Select an exercise
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Back to Squat & Lunge Exercises
1:39
Goblet Squat
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1:55
Rack Position Squat
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2:35
Rack Position Lunge
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1:05
Static Lunge
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2:38
Overhead Lunge
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Hinge
Deadlift
So what is a hinge? A hinge is a jointed device or flexible piece on
which a door, gate, shutter, lid, or other attached part turns, swings, or Staggered Stance Deadlift
moves. A hinge exercise functions a similar way, hence the name. And
while it may seem rather simple, a hinge is one of the hardest
movement for a lot of people to grasp. The motion of pushing your hips
Kettlebell Swing
back getting that stretch in the hamstrings and glutes and not just
bending at the waist and loading up the lower back can be very One Hand Kettlebell Swing
challenging. But once mastered, a proper hinge in a deadlift or
kettlebell swing is the perfect movement to build the hamstrings, glutes Alternating One Hand Kettlebell
and lower back. Building these muscles through a good hinge form will Swing
create a bulletproof posterior chain and help you with all of the swing
clean and swing snatch variations. Staggered Stance Kettlebell Swing
Swing Squat
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**Be sure to master the standard Kettlebell Swing before moving on to

any other swing variation**
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Swing Sprawl Kickout
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Select an exercise

Back to Hinge Exercises
1:55
Deadlift
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1:58
Staggered Stance Deadlift
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2:29
Kettlebell Swing
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2:15
One Hand Kettlebell Swing
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2:06
Alternating One Hand Kettlebell Swing
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2:37
Staggered Stance Kettlebell Swing
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2:29
Swing Squat
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3:04
Swing Sprawl Kickout
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Snatch
The Snatch is a full body movement and can be defined as an

explosive athletic discipline in which the objective is to lift the weight
Dead Snatch
from a lower position to an overhead position in one continuous
movement. In my opinion, the Kettlebell Snatch is the king of all
kettlebell lifts, and in particular, the dead snatch. A heavy kettlebell Hang Snatch
snatch builds explosive power and lean muscle mass like nothing else
and a lighter load snatch is the ultimate conditioning movement. This is
why the snatch is one of the main pillars of this training program. The Half Swing Snatch
snatch is great for building lower body strength (quads, glutes,
hamstrings) upper body power (Shoulders, Lats, Chest) as well as
ultimate core strength. The kettlebell snatch in any form is the perfect Swing Snatch
full body exercise that when mastered will help you obtain all your
strength and performance goals.
Kneeling Snatch
Kneeling Swing Snatch

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Select an exercise
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Back to Snatch Exercises
3:32
Dead Snatch
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2:46
Hang Snatch
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3:08
Half Swing Snatch
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2:37
Swing Snatch
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2:14
Kneeling Snatch
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2:31
Kneeling Swing Snatch
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Clean
The Kettlebell Clean takes the kettlebell from the floor and into the rack
position in one fluid motion. We should have the forearm on the chest Dead Clean
and elbow tight to the ribcage while in the rack position. It should be
one smooth motion with little to no impact on the wrist, forearm or
chest. The Kettlebell Clean is the perfect compliment to the kettlebell
Hang Clean
snatch and is great for building a solid foundation with the kettlebell.
The clean will help you build strong legs (hamstrings, quads and glutes) Swing Clean
as well as a durable upper body (biceps, shoulder and lats). All in all,
the kettlebell clean in any variation is another powerful full body
Clockwork Clean
exercise.
Kneeling Clean
Kneeling Swing Clean

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Select an exercise
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Back to Clean Exercises
2:35
Dead Clean
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1:43
Hang Clean
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2:03
Swing Clean
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2:20
Clockwork Clean
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1:50
Kneeling Clean
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1:57
Kneeling Swing Clean
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Accessory Movements
Around the Body
Some movements do not fit into any of our training pillars, or they are
multi-facet exercises and they fit into more then one category, such as Around the Body Stall
the Turkish Get Up which has a Push and a Lunge with other
movements all in one. Just because they do not fit into our main pillars
(Push, Pull, Squat & Lunge, Hinge, Snatch, and Clean) doesn’t mean
Halo
they are less effective. They are designed to fill in the gaps from things
that are missing or need extra attention from our 6 pillars to help us Low Plank Drag
become more well rounded in every aspect of strength and
conditioning.
Turkish Get Up
Bird Dog
Rainbows
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Side Kick Outs
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Select an exercise

Back to Accessory Movements Exercises
2:09
Around the Body
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2:28
Around the Body Stall
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3:00
Halo
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1:47
Low Plank Drag
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3:03
Turkish Get Up
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1:05
Bird Dog
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1:25
Rainbows
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2:02
Side Kick Outs
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Kettlebell Complex
Once we learn the basics of kettlebell training and how to properly execute all of the pillars (Push, Pull, Squat & Lunge, Snatch, and Clean)
then we can put those movements together to create a kettlebell complex. A kettlebell complex is a series of kettlebell exercises put together
back to back in a sequence to create one smooth movement. Complexes are a great way to force our mind and our body to work together.
When doing kettlebell complexes with a relatively lighter weight it is the ultimate conditioning method to burn body fat. With the lighter weight,
we can also do these movements at a slower pace and follow the complexes for an active recovery workout. Doing a light complex on an
active recovery day is the perfect way to get the body moving but also give us extra time to really dial in our technique for all of our kettlebell
lifts. On the flip side, we can also increase the workload for a kettlebell complex and use a heavy kettlebell. Complexes done with a heavy
weight load are to be done slow and controlled but still following the fluid motion of the complex. This is a great way to build explosive power
and lean muscle. The kettlebell complex is also great when you are pressed for time and only have 15-30 min to get in a workout. Hitting a
few kettlebell complexes on those busy work days is the perfect way to get the body moving and staying sharp with our skills when time is
not on our side. We can stay consistent and get our training in even on the busiest days, allowing us to stay on track and reach our goals.
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Exercises on following page

Kettlebell Complex
K.B.O.G .execute.
Disasterpiece Pumped Up Long Cycle
Throne Breaker Duality
Quad Killer Clockwork Orange
Survivalism King Slayer

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Select an exercise
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Exercises
2:02
Complexes
BacktotoPillar
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K.B.O.G
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Exercises
1:54
Complexes
BacktotoPillar
Back
Disasterpiece
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Exercises
2:32
Complexes
BacktotoPillar
Back
Throne Breaker
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Exercises
2:31
Complexes
BacktotoPillar
Back
Quad Killer
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Exercises
2:03
Complexes
BacktotoPillar
Back
Survivalism
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Exercises
1:50
Complexes
BacktotoPillar
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.execute.
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Exercises
2:04
Complexes
BacktotoPillar
Back
Pumped Up Long Cycle
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Exercises
1:39
Complexes
BacktotoPillar
Back
Duality
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Exercises
1:57
Complexes
BacktotoPillar
Back
Clockwork Orange
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Exercises
2:52
Complexes
BacktotoPillar
Back
King Slayer
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8-WEEK
This program is set out to be an 8 week training plan but it can really
be continuous as long as you want due to the selection and options of
each movement. We are confident that when followed correctly our
SINGLE
kettlebell program will get you into the shape that you desire as well
as keep you engaged throughout the whole process.
KETTLEBELL
We will outline one week of workouts that you will repeat for 8 weeks.
As you will see, there are exercise options for each workout day that
you can choose from to keep each workout fresh while still
PROGRAM maintaining the overall progression to build strength, endurance, and

muscle.
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Day 1 Workout

5 Minute Dynamic Warm Up
WORKOUT:
Exercise 1) Kettlebell Snatch Exercise 2) Kettlebell Clean Exercise 3) Kettlebell Quad Set
Choose one Snatch variation: Choose one Clean variation: Superset: Halo x Around the Body x Around
the Body Stall x Low Plank Drag
- Dead Snatch - Dead Clean
- Hang Snatch - Hang Clean
Each exercise is to be done back-to-back
- Half Swing Snatch - Swing Clean
with little to no rest for 30 seconds each.
- Swing Snatch - Clockwork Clean
For the around the body, it is to be done 30
- Kneeling Snatch - Kneeling Clean seconds in each direction. We want this quad
- Kneeling Swing Snatch - Kneeling Swing Clean set to be done at a higher tempo to finish the
workout but as always form is our top priority
Work: 5 sets x 60 seconds each side Work: 5 sets x 60 seconds each side and we do not want that to suffer just to get
more reps in. When ready increase weight,
Rest: 60-90 seconds between sets Rest: 60-90 seconds between sets
increase reps or cut down rest between reps.
Keeping the form in check with every rep!
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Note: The reps during the 60 seconds of work Note: The reps during the 60 seconds of work
time are to be done strict and not rushed. From time are to be done strict and not rushed. From
week to week, try to introduce progressive week to week, try to introduce progressive Work: 3 sets x 30 seconds for each exercise
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overload by either increasing weight, increasing overload by either increasing weight, increasing done back to back (Around the Body to be
strict reps each set or cutting down rest time strict reps each set or cutting down rest time
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done 30 sec each direction)

between sets. between sets.
Rest: 60-90 seconds between sets

Day 2 Workout

WORKOUT:
Exercise 1) Kettlebell Squat x Rainbows Exercise 3) Kettlebell Lunge

Choose One: Goblet Squat or Rack Position Squat Choose One: Rack Position Lunge or Static Lunge
Superset: Goblet Squat or Rack Position Squat x Rainbows Work: 4 Sets x 12,10,10, 8 reps each leg
Work: 4 Sets of Squats (12,10,10, 8 reps) x Rainbows (10 reps each side) Rest: 60-90 seconds between sets
Notes: When doing static lunges hold kettlebell in right hand & step back with right leg.
Notes: If possible, increase weight every set for squats as long as our form is in check. Other Stand tall and slightly push the hips back before you go down into the lunge. Make sure to
ways we can increase the workload if you only have one kettlebell would be to pause at the find your range of motion for the lunge and come down controlled. Do not crash down on
bottom of the squat or by adding a SET FOR SET fabric resistance band above the knees. If knee.
doing Rack Position Squats switch sides between every set. Rainbows are to be done right
Exercise 4) Kettlebell Swing x Kick Outs
after squats. Do them slow and controlled, trying to open up the hips more with every rep.
Choose One: Kettlebell Swing or One Hand Kettlebell Swing or Alternating One
Exercise 2) Kettlebell Deadlift x Bird Dogs Hand Swing or Staggered Stance Swing
Choose One: Deadlift or Staggered Stance Deadlift Work: 4 Sets x Swings (30 seconds) x Kick Outs (30 seconds)
Work: 4 Sets of Deadlifts (12,10,10,8 reps) x Bird Dogs (10 reps each side) Rest: 60-90 seconds between sets
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Notes: Big power in the hips for all swing variations. Even if you have a lighter weight load
Notes: If possible, increase weight every set for Deadlifts as long as your form is in check and still drive with big power in the hips and stop the bell at chest height bracing with full
you are pushing are hips back into that hinge pattern. When doing Staggered Stance Deadlift, tension through the body. When doing single arm swings do 30 Seconds per side. For the
© make sure to do the reps for each leg (12,10,10, 8 each leg) Bird Dogs are to be done right Kick Outs we can perform them two ways, either slow and controlled, feeling lots of tension
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after deadlifts. Make sure to squeeze the core down the center line then fully extend. through the body all the way through or at a faster tempo getting the heart rate up higher.

See Active Recovery Section on Page 81
Day 3 Active Recovery
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Day 4 Workout

WORKOUT:
Exercise 1) Kettlebell Clean < Note: The reps during
the 60 seconds of work Exercise 3) Kettlebell Press x Row
Choose one Clean variation:
time are to be done
- Dead Clean Choose One: Floor Press or Push Up or Strict Shoulder Press or Kneeling Shoulder Press or Push Press
strict and not rushed.
- Hang Clean Choose One: Back Row or Staggered Stance Back Row or Alternating Back Row
From week to week, try
- Swing Clean to introduce progressive Superset Work: 3 sets x 30 seconds of Presses each side followed by 30 seconds of Rows each side .
- Clockwork Clean overload by either Rest: 60-90 seconds between sets
- Kneeling Clean increasing weight,
- Kneeling Swing Clean increasing strict reps Notes: Pick your press variation and preform 30 seconds each side under strict form. Take a quick rest then
each set or cutting down preform 30 seconds each side for the back row variation of your choice. For Alternating Back Row only do 30
Work: 5 sets x 60 seconds each side
rest time between sets. seconds but add an additional 30 seconds if conditioning and strength levels are ready.
Exercise 4) Kettlebell Press x Row

Exercise 2) Kettlebell Snatch < Note: The reps during Choose One: Floor Press x Push Up x Strict Shoulder Press x Kneeling Shoulder Press x Push Press
Choose one Snatch variation: the 60 seconds of work
Choose One: Back Row x Staggered Stance Back Row x Alternating Back Row
time are to be done
- Dead Snatch
strict and not rushed. Superset Work: 3 Sets x 30 seconds of Presses each side followed by 30 seconds of Rows each side.
- Hang Snatch
From week to week, try Rest: 60-90 seconds between sets
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- Half Swing Snatch

to introduce progressive
- Swing Snatch overload by either Notes: Pick your press variation (choose a different variation for row and press than the previous exercises) and
- Kneeling Snatch increasing weight, perform 30 seconds each side under strict form. Take a quick rest then preform 30 seconds each side for the
© - Kneeling Swing Snatch increasing strict reps back row variation of your choice. For Alternating Back Row only do 30 seconds but add an additional 30
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seconds if conditioning and strength levels are ready.

Work: 5 Sets x 60 seconds each side each set or cutting down
rest time between sets.

Day 5 Workout

WORKOUT:
Exercise 1) Swing & Squat Exercise 3) Turkish Get Up
Work: 4 sets x 60 seconds Work: 5 sets x 1 rep each side

Notes: Start in hike position and pop your hips but Notes: Take your time with every transition in the get up. Make
keep kettlebell tight to your body into the Goblet sure you are stacked and braced before moving into the next
Squat position and crush bell with forearms before transition. Do not rush the steps and have control of the
going down into squat. kettlebell at all time.
Exercise 2) Kettlebell Overhead Lunge Exercise 4) Kettlebell Swing Sprawl Kick Out
Work: 4 sets x 30 seconds each side Work: 4 sets x 60 seconds

Notes: Bring right arm overhead and have a crush grip Notes: With this complex make sure you have all movements
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on kettlebell. Make sure arm is stacked under lats and down and once again do not rush the movement just to get the
core braced before we lunge back with right leg. heart rate up. Make sure our form is in check at all times before
Repeat on opposite side. we move into the next part of the complex.
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See Active Recovery Section on Page 81
Day 6 Active Recovery
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Day 7 Workout

Day 7 should only be done if body is feeling recovered. If you are new to training or if you are pushing your body to the limits on the 4 previous
days of training, take this as an extra rest day and let your body recover. Take this day as a bonus day when you are feeling like you have a
little extra in the tank. Day 7 is all about complexes and to be done with lighter weight then your regular Snatch, Clean, and Swing exercises.
This day is a fun way to keep things interesting while still sharpening your skills for your kettlebell lifts.
WORKOUT:
For this workout choose 3 out of the 10 complexes for the workout.
Perform each of the 3 complexes for 3 sets x 60 seconds each side and
rest as long as needed in between sets.
Choose one of the following Kettlebell Complexes:
1) K.B.O.G 6) .execute.
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2) Disasterpiece 7) Pumped Up Long Cycle

3) Throne Breaker 8) Duality
© 4) Quad Killer 9) Clockwork Orange
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5) Survivalism 10) King Slayer

Active Recovery
Active recovery, that sounds cool, but what is it? Active recovery is low intensity exercise that a person performs on rest days following
higher intensity workouts to improve their recovery and performance. Active recovery is just as important as the workout days. On days off,
when we let the body recover, this is when we make the real progress. This is where our body builds muscle, where we get stronger and our
performance grows. Active Recovery increases blood flow to your muscles and tissues. This gives your circulation a boost and helps get
nutrients (like amino acids and oxygen) to your muscles so they can repair themselves. It also helps flush out waste products that built up
during exercise (like hydrogen ions and lactic acid) and contribute to muscle damage and fatigue.
So, what are good forms of active recovery? Great forms of active recovery are flows with a lightweight steel mace or kettlebell complexes
(remember to keep the weight down - we are doing this to get moving not break the body down), yoga, swimming, self-myofascial release (i.e.
foam roller, massage ball, or massage gun), steady state walking or running, hiking, and really any other low intensity activity that you enjoy.
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Active Recovery (continued)
Other forms of recovery that I enjoy and help me to stay on top of my game:
Red light therapy: A treatment that may help skin, muscle tissue, and other parts of your body heal. It exposes you to low levels of red or near-infrared light.
Infrared light is a type of energy your eyes can't see, but your body can feel as heat.
Sauna Dry/Infrared: Saunas have been traditionally used to produce a feeling of relaxation. As your heart rate goes up and your blood vessels dilate, there is an
increase in blood flow to the skin. Saunas may also improve blood circulation.
Float Therapy: Studies suggest time spent floating in a sensory deprivation tank may have some benefits in healthy people, such as muscle relaxation, better sleep,
decrease in pain, and decreased stress and anxiety.
RMT Massage: Massage facilitates blood circulation by directing oxygen and nutrient-rich blood to and from our muscles and internal organs. In turn, this improved
blood flow leads to growth, recovery, and healing throughout the body.
Stretch Therapy (FST): A type of stretching that targets not only the muscles, but the fascia, which is the connective tissue that surrounds muscles, bones, and joints
and connects the body as a whole. FST also targets the joints and joint capsules, using traction and oscillation to gently remove restrictions from movement and to
stimulate lubrication. FST is a table-based assisted stretch where a therapist will gently pull and move the arms, legs, spine, and neck in a smooth motion through the
client’s personal range of motion. There is no pain or discomfort during your FST session, only a gentle stretch that is stimulating, healing and relaxing.
Cold immersion: Cold therapy is also known as cryotherapy. It works by reducing blood flow to a particular area, which can significantly reduce inflammation and
swelling that causes pain, especially around a joint or a tendon. It can temporarily reduce nerve activity, which can also relieve pain.
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Proper Nutrition, Hydration, and Supplementation: This is the most important part of our recovery. Proper nutrition is key for our recovery and growth. Without proper
calories, protein, vitamins and nutrients you will not reach your goals. Even if you follow this program and all the other recovery methods perfectly but you are protein
deficient and permanently dehydrated you will not be able to reach your true potential. Proper nutrition can reduce the risk of some diseases, including heart disease,
© diabetes, stroke, some cancers, and osteoporosis. Reduce high blood pressure, lower high cholesterol, improve your ability to fight off illness, improve your ability to
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recover from illness or injury and increase your energy level. Proper hydration promotes cardiovascular health, increases energy and brain function, helps joints and
muscles function correctly, maximizes physical performance and cleanses your body.
Program Closing Thoughts
Myself and SET FOR SET have worked very hard and put many hours of work into this e-guide to bring you something different in the world of
kettlebell training. I truly hope that when following this program, you will feel the passion and belief I have in the training methods and this
program. I hope this program can help you all get into the best shape of your life and adapt kettlebell training into your lifestyle.
This program is designed to be followed for 8 weeks but the beauty of the exercise selection and different variations for each of the pillars
means this program can be done continuously, changing everything from week-to-week or month-to-month. Although you’ll still be following the
guidelines of the training pillars, you’ll never have to repeat the exact same workout. Keeping things fresh and exciting but still being able to
track progression is ideal.
All in all, I truly hope you enjoy this program and that it can help you get in shape, build muscle, and increase athletic performance. Any and all
feedback is welcome so we can continue to create content to help you become the best version of yourself.
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More Training Method Examples
Workout Method 1: Traditional Workout Method 2: Escalating Density
This method is excellent for increasing strength and muscle mass. Carry This method is best for muscular endurance and fat loss. Choose 5
out your first exercise for 4 sets of 8 reps (each side). Rest for one minute different exercises (multiple muscle groups). Carry out all 5 exercises
between each set. Once you finish the first exercise for 4 sets, rest for for 5 repetitions (each side), circuit style. Consider that one round. Do
one minute then move onto the next exercise. Perform 4 sets for 8 reps. as many rounds as possible in 10 minutes. Rest for 4 minutes, then
Then repeat until all the exercises are completed. We recommend at least repeat. Try to do more rounds in the next 10 minute cycle. We
5 different exercises for one workout. You can mix beginner to advanced recommend 2-4 10 minute cycles for a complete workout.
exercise, as long as you are comfortable with the movements. You can
stick to one muscle group or mix it up.
Workout Method 3: The Ladder Circuit Workout Method 4: The Circuit

This method is best for increasing muscle mass. Choose 5 exercises. This method is great for increasing muscle mass and muscular
Perform each of the 5 exercises for 10 repetitions each side in a circuit. endurance. Do each of the 5 exercises one after the other, 8
Recover for as long as needed. Then carry out each exercise for 9 reps repetitions each side. Limit your rest to only when truly needed as to
each side. Continue reducing repetitions by 1 rep each round until not compromise form. Complete 4 rounds. Rest 2 minutes between
finishing a round with 1 rep. Note: Rest just long enough so that you rounds.
don’t compromise form. You’ll be seriously challenged here!
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Workout Method 5: Every Minute On The Minute

This method is best for muscle-building and fat loss. Start a timer; immediately carry out 10 reps for your first exercise then stop and rest until the clock
hits one minute. Once the clock hits one minute, do another set. Continue doing one set per minute on the minute for four minutes total. At minute 4,
©
change to the next exercise. Repeat this for a total of 5 exercises. If you do 5 exercises, this workout should last for 20 minutes. Note: you can choose to
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do all 10 reps on one side (left or right) for one minute, then switch to the next side for the following minute OR you can do 5 reps on one side and 5 on
the other each minute.
Have a question?
Our team is #alwaysready to answer any of your questions or concerns.
Click here to speak to a member of our Squad.

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www.setforset.com

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THE KETTLEBELL

A SET FOR SET GUIDE OF KETTLEBELL TRAINING

Kettlebell is the English word for 'Russian girya' - an Corner

Take time to learn the anatomy of the kettlebell because

it will help you with cueing when watching and following

dynamic warm up that you

implemented in so many ways.

Do this warm up at the start of every training session

Starting position for all cleans and

• Handle across palm of hand

Complete Exercise Breakdown Snatch Exercises

Push Exercises Clean Exercises

Pull Exercises Accessory Movements

Squat & Lunge Exercises Complexes

Hinge Exercises 8-Week Single Kettlebell Program

A SET FOR SET GUIDE OF KETTLEBELL TRAINING

Staggered stance Staggared stance Around the body

Swing squat Rainbows

Side Kick Outs

Strict Shoulder Press

Kneeling Shoulder Press

Back to Exercise Breakdown

Staggered Stance Back Row

Alternating Back Row

Back to Exercise Breakdown

A squat is a strength exercise in which we lower our hips from a

Back to Exercise Breakdown

**Be sure to master the standard Kettlebell Swing before moving on to

Back to Exercise Breakdown

The Snatch is a full body movement and can be defined as an

Kneeling Swing Snatch

Back to Exercise Breakdown

Kneeling Swing Clean

Back to Exercise Breakdown

Back to Exercise Breakdown

Exercises on following page

Disasterpiece Pumped Up Long Cycle

Throne Breaker Duality

Quad Killer Clockwork Orange

Survivalism King Slayer

Back to Exercise Breakdown

PROGRAM maintaining the overall progression to build strength, endurance, and

A SET FOR SET GUIDE OF KETTLEBELL TRAINING

done 30 sec each direction)

Back to Exercise Breakdown

A SET FOR SET GUIDE OF KETTLEBELL TRAINING

Exercise 1) Kettlebell Squat x Rainbows Exercise 3) Kettlebell Lunge

Back to Exercise Breakdown

A SET FOR SET GUIDE OF KETTLEBELL TRAINING

Exercise 4) Kettlebell Press x Row

- Half Swing Snatch

seconds if conditioning and strength levels are ready.

Back to Exercise Breakdown

A SET FOR SET GUIDE OF KETTLEBELL TRAINING

Exercise 1) Swing & Squat Exercise 3) Turkish Get Up

Work: 4 sets x 60 seconds Work: 5 sets x 1 rep each side

Work: 4 sets x 30 seconds each side Work: 4 sets x 60 seconds

Back to Exercise Breakdown

A SET FOR SET GUIDE OF KETTLEBELL TRAINING