The Way to Bulk • 24/03/2020
4-Day Kettlebell Strength & Power Program
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)

JOIN MUSASHI UNITED

Unlock member pricing and get access to the performance lab for personalised training and nutrition guidance.

  • Musashi Podcast Episode #58: Sleep for Recovery

    Episode #58: Sleep for Recovery

    On Episode 58 of the Musashi Podcast, the team discuss one of the most significant aspects of athletic recovery and muscle repair – Sleep. The speak to the chemical process of sleep recovery, how poor sleep can negatively impact recovery and performance, and various considerations for improving quality of sleep. Comment any questions you may have, and we’ll cover them in a future podcast!

  • Musashi Podcast Episode #57: Tall vs Short Athletes

    Episode #57: Tall vs Short Athletes

    On Episode 57 of the Musashi Podcast, the team debate which physical composition is better for sports performance – Tall vs Short Athletes. The guys discuss the benefits of different heights, which sports have significant height advantages, and how an athlete’s height may dictate which sport they play.

  • Musashi Podcast Episode #56: Why Whey is the Superior Protein

    Episode #56: Why Whey is the Superior Protein

    On Episode 56 of the Musashi Podcast, the team discuss a variety of different protein sources and the reasons for the superior form – Whey Protein. The guys speak to the significance of a complete amino acid profile, the sources of various proteins, and debunk a popular myth about soy protein.

SHOP BY FORMAT: View all
MEET OUR ATHLETES: