Kettlebell Strength Program Prometheus: A six-week strength program that can be done with a single kettlebell

by Taco Fleur

A six-week kettlebell strength program that can be completed with a single kettlebell. The program is simple and based on three super-powerful kettlebell exercises that work the full-body.

Everything you need to complete the workout and program is covered in this book, warm-ups, exercise descriptions, photos, how to adjust the program, alternative exercises, muscle priming, and even a bonus video of the workout so you can see how to execute the movements.

In Greek mythology, Prometheus is a Titan, who is credited with the creation of man from clay, and who defies the gods by stealing fire and giving it to humanity, an act that enabled progress and civilization. In our kettlebell world, Prometheus is going to be your progression in strength.

The book has photos of the exercises but as a bonus, you get access to a video so you can see the workout in action.

This kettlebell strength program is simple, simple as in just 3 exercises and 4 reps per set. Don't confuse that with easy.

The exercises were carefully chosen for the following reasons. The first goal was to keep the exercise selection to a bare minimum. Both the swing and jerk are a full-body exercise, the swings hit the full posterior chain and quads, the jerks hit the legs and arms, and the rows work the upper part of the back which is usually neglected in training. All this combined will require recruitment of just about every muscle in your body.

Not only will you look better after 6 weeks, but you'll also feel like the incredible hulk and move like spiderman. In all seriousness, you will gain an incredible amount of strength if you stick to the program, you will move better, feel better, and have increased mobility, especially in the hips and overhead.

Results

Some of the results you can expect when completing this program correctly are, but not limited to:

Increase of overall strength
Shoulder strength
Leg strength
Core strength
Hip strength
Arm strength
Calf strength
Increase of overall flexibility
Shoulder stability
Overall hypertrophy
Triceps hypertrophy
Quadriceps hypertrophy
Latissimus hypertrophy
Deltoids hypertrophy
Increase of self-confidence


Table of Contents

About the author
Results
Number of kettlebells required
What weight to start with
Alternative exercises
Why the rep range
Adjust the program
Warm-up
Muscle priming routine
Workout
Frequency
Progression
Rest
Accountability
Exercise selection
Kettlebell jerks
Bent-over dead rows
Kettlebell swings
Single arm swing&lt

Kindle Edition

Published July 11, 2019

About the author

My name is Taco Fleur, and I'm a Russian Girevoy Sport Institute Kettlebell Coach, IKFF Certified Kettlebell Trainer, Kettlebell Level 1 + 2 Trainer, Kettlebell Science and Application, HardstyleFit Kettlebell Level 1 Instructor, CrossFit Level 1 Trainer, CrossFit Judges Certificate, CrossFit Programming Certificate, MMA Conditioning Level 1, MMA Fitness Level 1 + 2, Punchfit Trainer and Plyometrics Trainer Certified, with a purple belt in Brazilian Jiu Jitsu. Owner of Cavemantraining, author of over 10 kettlebell books, courses, and certifications. Author on BoxRox and featured in 4 issues of the Iron Man magazine. I have owned and set-up 3 functional kettlebell gyms in Australia and Vietnam, and lived in the Netherlands, Australia, Vietnam and Thailand. I’m currently living in Italy where we will spend some time and then move on to Romania, Bulgaria, Croatia, Greece, and so on. If you’re going to be in Italy La Spezia area this year come and look me up for a workout!

The first thing I'd like you to know about me is that I do not know everything, I don't pretend to know everything, and I never will. I'm on a path of life-long learning. I believe there is always something to learn from someone, no matter who they are. I've been physically active since the day I arrived on this earth in 1973. I got serious about training in 1999, touched a kettlebell for the first time in 2004, and got serious about kettlebell training in 2009. I'm here to do what I love most, and that is to share my knowledge with the world.

Some of my personal bests are 400 burpees performed within one hour; 500 kettlebell snatches, 500 swings, and 500 double-unders completed in one session; 250 alternating dead clean and presses in one session with 20kg; 200 pull-ups in one session; 200 unbroken kettlebell swings with a 28kg; most kettlebell swings completed in one session with a 28kg (1,501); most total kettlebell swings done in 28 days with a 28kg (11,111); windmill with a 40kg kettlebell; lugged a kettlebell up a 3,479m mountain; 160kg dead lift; 100 snatches on sand with a 24kg kettlebell; 85kg Olympic Squat Snatch; 300 unbroken clean and jerk with 20kg kettlebell; 10 minute unbroken clean and jerk 79 reps with 2 x 16kg kettlebells; 1 hour unbroken clean and jerk with 16kg; 532 unbroken snatches and achieved rank 2 in kettlebell sport. I mention these PBs not to boast but to demonstrate that I have a good understanding of technique and movement across different areas.

My own training and goals are geared around GPP (General Physical Preparedness) which involves kettlebell training, calisthenics, and CrossFit. I like high-volume reps but also like greasing the groove now and again. My main goals are to remains as agile as possible, remaining mobile, training in as many planes of movements as possible, and learning as many different exercise combinations and movements as possible while having fun and enjoying Brazilian Jiu-Jitsu. I'm no Arnold Schwarzenegger and never will be, but strength is not solely defined by physical appearance and huge bulging muscles.

You can read more about my training, philosophy, and other ramblings on our website, www.cavemantraining.com, and YouTube channel, YouTube.com/Cavemantraining, which as of this writing has over 40,500 subscribers and more than 7 million views.

I’m available for workshops and certifications in Europe, and our Caveman Master Trainer Jean-Robert Rioux is available in Canada, and Michael Ajibulu in England.

Reviews

[Oliver · Rating 5 out of 5]

Very valid!

The material is concise, objective and manages to capture into words the positions and movement details the author wants us to have clear. Of course the images help but the good text helps alot. He also manages to convey the flexibility the kettlebells bring and one has to learn how to manipulate.