The original 5×5, a classic strength training
protocol developed by Bill Starr in the 70’s is for building both strength and size through 5 sets of 5 reps on chosen exercises. This is a time proven way to build power and mass.
Now we’re going to give the 5×5 a modern twist with kettlebells –
> 5×5 Kettlebell Method for
Strength + Muscle
Here’s how you can do it:
5×5 Kettlebell Challenge – Week 4 / Workout 1
PART 1 – Do 5 reps of the first exercise. Rest 60-120 seconds. Do 5 reps of the second exercise, rest 60-120 seconds. Alternate between the two exercises for a total of 5 rounds. Once you can do 5 sets of 5
reps for each exercise, it’s time to progress – change your tempo, reduce rest time, choose a harder variation or increase the weight:
– Single / Double KB Press (5 reps per side)
– Single / Double KB Swing (5 reps per side for single arm swings / 5 reps total for double swings)
PART 2 – Do 5 reps of the first exercise. Rest 60-120 seconds. Do
5 reps of the second exercise, rest 60-120 seconds. Alternate between the two exercises for a total of 5 rounds. Once you can do 5 sets of 5 reps for each exercise, it’s time to progress – change your tempo, reduce rest time, choose a harder variation or increase the weight:
– Single / Double KB Row (If no heavier weights are available, do 10-15 reps for rows)
– Single / Double KB Squat
PART 3 – Do the following circuit with no rest between exercises. Rest 1 minute after the circuit. Do the circuit 2 more times for a total of 3 rounds, rest 1 minute between each round:
– Total Body Extension – 30 seconds
– Push-up Plank – 30 seconds
– Lying Bridge Hold – 30 seconds
–
Jumping Jack – 30 seconds
