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Powerlifting Workout with a Kettlebell Circuit as a finisher

Posted Aug 24 2008 5:48pm
Strength and conditioning do not have to be at odds with each other. A real athlete is both strong and lean, the days of the uber fat strength athlete are as dead as Michael Jackson's career. To save time, you can get strong and fit in one workout, the key is to have a plan of attack. Most strength athletes like to do their conditioning work at the end of the training session so that they are fresh for the all important power sets with maximal weight.

Here is a workout I did yesterday to improve my powerlifting numbers but also melt some bacon off my behind at the end!

  • Mobility work, 10 minutes
  • Bench Press 10 sets of 5,4,3,2,1,1,1,1,1,1
  • Box Squat 10 sets of 5,4,3,2,1,1,1,1,1
  • Deadlifts 5 sets x 1,1,1,1,5

What I just went through was the strength portion. Singles are the best way to build strength, but not necessarily mass. Here I am just trying to get as strong as possible without worrying about how big I am. Singles are great for any athlete that competes in weight classes or does not want excess mass. Below is the kettlebell fat burning circuit that I used to finish off the workout on a good note. 3 sets of about 5-10 reps depending on the exercise. I jumped from body weight movements to kettlebell movements for maximum variety.

  • Dips
  • Chins
  • kettlebell swings
  • kettlebell row
  • kettlebell clean
  • kettlebell overhead press
  • kettlebell rack squat
  • kettlebell Romanian Deadlift
  • kettlebell overhead lunge
  • puke (just kidding, but almost!)

That is it. The whole training session took about an hour and was really fun because of the variety. The other great part about kettlebell circuits or barbell complexes (perfect for the gym) is that you will burn fat while improve athletic performance. Unlike wasting time jogging or plodding on the cardio machines, kettlebell and barbell complexes will force your fast twitch fibers to work hard and continue to build your explosiveness! So, you will get leaner, strong, faster and in better shape without all the negatives of long slow cardio!!

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