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Kettlebells                           Mike Mahler                             Kettle Bell 

 

High Frequency Training For Fat Loss 

By Mike Mahler 
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HFT is my favorite style of training for strength, muscle building, and fat loss. No need to add any cardio at all to the program. Focus on doing the strength training workouts well and you will be all set. Do not add more training to the mix. More cardio will not make the program work better and will screw up you’re hormone levels.

Start with four workouts per week as indicated in the beginner program. After a month, go to the intermediate program and train five times per week. Finally, in month three go to the advanced program and train six times per week.

Whenever, you are stressed or need more days off, go back down to four days per week. You can even mix and match the training. One week, workout four times per week and another week workout five times etc.

Every time you work out and avoid over training you get a GH surge and an increase in Testosterone. Thus it is important to workout as frequently as possible to maximize fat loss and muscle building. If you feel like having sex after a workout, you are doing great. If you are wiped out and beat up, you are working too hard and need to scale back. Reduce the sets to 1-2 for a while if necessary. Make sure you sleep well every night and have a solid diet and supplement plan.

Beginner Option 1:

Monday and Thursday

A-1: Double KB Clean and Press 3x6

A-2: Double Ballistic KB Bent-over Row 3x6

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises

B-1: Double Suitcase Kickstand Lunge 3x8 l,r

B-2: Double Swing 3x8 

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises

C-1: Power Wheel Roll Out 3x6

C-2: Slow and controlled Sit-up 3x10 (4 seconds up and down)

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

Tuesday and Friday

A-1: Double Hang Clean and Military Press 3x6

A-2: Alternating KB Renegade Row 3x6 each side

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises

B-1: Suitcase KB Squat 3x10

B-2: Double KB Clean 3x10 

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises

C-1: Side Bend 3x8 l,r (left and right) 

C-2: Double Overhead Walk 3 rounds  

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

Wednesday-Saturday-Sunday

1-2 mile walks

Intermediate (5 days per week)

Monday

A-1: Double KB Clean and Press 3x6

A-2: Double Ballistic KB Bent-over Row 3x6

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises

B-1: Double Suitcase Kickstand Lunge 3x8 l,r

B-2: Double Swing 3x8 

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises

C-1: Power Wheel Roll Out 3x6

C-2: Slow and controlled Sit-up 3x10 (4 seconds up and down)

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

Tuesday

A-1: Double Hang Clean and Military Press 3x6

A-2: Alternating KB Renegade Row 3x6 each side

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises

B-1: Suitcase KB Squat 3x10

B-2: Double KB Clean 3x10 

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises

C-1: Side Bend 3x8 l,r (left and right)  

C-2: Double Overhead Walk 3 rounds  

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

Wednesday

A-1: Hand To Hand Clean and Press 3x6 l,r

A-2: One-arm Ballistic KB Bent-over Row 3x6 l,r

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises

B-1: Double Rack Kickstand Lunge 3x6 l,r

B-2: Double Swing 3x6 

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises

C-1: Power Wheel Roll Out 3x6

C-2: Slow and controlled Sit-up 3x10 (4 seconds up and down)

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

Thursday

A-1: Relaxed Military Press 3x6

A-2: Alternating Bent-over Row 3x6 each side

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises

Double Clean and Front Squat 3x8 (one-minute breaks in between each set)

Finisher: Hindu Squat 50 reps

Friday

A-1: Double KB Clean and Press 3x6

A-2: Double Ballistic KB Bent-over Row 3x6

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises

B-1: Double Suitcase Kickstand Lunge 3x8 l,r

B-2: Double Swing 3x8 

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises

C-1: Power Wheel Roll Out 3x6

C-2: Double Overhead Walk 3 rounds  

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

Advanced (6 days per week)

Monday

A-1: Double KB Clean and Press 3x6

A-2: Double Ballistic KB Bent-over Row 3x6

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises

B-1: Suitcase Squat 3x12 

B-2: Double Swing 3x12 

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x15 on both exercises

C-1: Power Wheel Roll Out 3x6

C-2: Double Overhead Walk 3 rounds  

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

Finisher: 50 Pushups

Tuesday

A-1: Double Hang Clean and Military Press 3x6

A-2: Alternating KB Renegade Row 3x6 each side

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises

B-1: Clean and Squat 3x6

B-2: Double Swing 3x6 

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises

C-1: Side Bend 3x8 l,r (left and right) 

C-2: Double Overhead Walk 3 rounds  

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

Finisher: Hindu Squat 50 Reps

Wednesday

A-1: Hand To Hand Clean and Press 3x6 l,r

A-2: One-arm Ballistic KB Bent-over Row 3x6 l,r

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises

B-1: Double Rack Kickstand Lunge 3x6 l,r

B-2: Double Swing 3x6 

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises

C-1: Power Wheel Roll Out 3x6

C-2: Slow and controlled Sit-up 3x10 (4 seconds up and down)

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

Finisher: Jumper Squat 50 reps

Thursday

A-1: Relaxed Military Press 3x8

A-2: Alternating Bent-over Row 3x8 each side

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises

Double Clean and Front Squat 3x8 (one-minute breaks in between each set)

Finisher: Hindu Squat 50 reps

Saturday

A-1: Double KB Clean and Press 3x6

A-2: Double Ballistic KB Bent-over Row 3x6

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises

B-1: Double Suitcase Kickstand Lunge 3x8 l,r

B-2: Double Swing 3x8 

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises

C-1: Power Wheel Roll Out 3x6

C-2: Slow and controlled Sit-up 3x10 (4 seconds up and down)

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

Finisher: Jumper Squats 50 reps

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