30-Days to Strong Hardstyle Kettlebell Program

THE FULL PLAN | PROGRAM MAXIMUM

EQUIPMENT:

1- 2 or more kettlebells

DIRECTIONS:

You will have as your Main Lifts: Farmer’s Carry and 6-Point Carry. Keep them into your program and choose Hybrid lifts that includes both of them. Example: Clean and Press + 6- Point Carry or Suitcase Deadlift + Farmer’s Carry.

Choose between 3-6 lifts (*according to your level) and plug them into the A – B – C Template. You may keep them the same during the entire program or use a variety of the same lift.

Each day alternate sets of 1 or 2 Carries/Hybrids Lifts for the prescribed time, use Hybrid Carries. See chart below.

When performing this program, have an “Easy Strength” mindset. Lift HEAVY but not always hard. You will have better results and you will be able to continue the next day. Each set should be done @ approx. 7RPE (Rate of perceived exertion).

After week 4, rest a few days and retest your baseline Farmer’s Carry and 6-Point Carry.


PROGRAM DESIGN:

*MAIN LIFTS: Include these in your HYBRIB CARRIES:

  • Farmer’s Carry
  • 6-Point Carry

HYBRID CARRIES: Choose 3-6 lifts one or two from each category according to your level of skill.

PUSH


TGU + Overhead Carry

TGU + 6-Point Carry

TGU to Rack Carry

TGU w/Sandbag to Shoulder Carry

Military Press + Overhead Carry

Military Press + Rack Carry

Military Press + 6-Point Carry

See-Saw Press + Carry

Bottom-Up Press + Carry

PULL


Suitcase Deadlift (1-2 KBS) + Farmer’s Carry

Single-Leg Deadlift (1-2 KBS) + Farmer’s Carry

Two-Arm Swing + Goblet Catch + Carry• One-Arm Swing + Clean + Rack Carry

Double Kettlebell Swing + Clean + Rack Carry

Single or Double KB Clean + Rack Carry• Snatch + Overhead Carry

Bottoms-Up Clean (1-2 KBS) + Carry

Sandbag Clean + Carry

SQUAT


Goblet Squat + Carry

Side Rack Squat + Carry

Double KB Front Squat + Rack Carry

Bottom-Up Squat (1-2 KB) + Carry

Sandbag Front Squat + Carry

Pistol Squats + Carry

HYBRID COMPLEX: Combine 2 Hybrid Lifts into a complex. Invent your own! Be creative!

HYBRID COMPLEX EXAMPLES


TGU + Snatch + Overhead Carry + Reverse TGU

Sandbag TGU + Squat + Carry + Reverse TGU

See-Saw Press + Carry + Double Kettlebell Swing


REALISTIC REPS/TUT FOR THE PROGRAM:

GRINDS

BALLISTICS

CARRIES

1-3 reps

Favor Ladders

2-5 reps

Favor Ladders

​Time under Tension:

• 10-30 secondsFor Rack and Farmer’s Carry

• 5-10 minutes for 6-Point Carry


EXAMPLES FOR PROGRAMMING:

OPTIONS

A

B

C

1

• 6-Point Carry

​• Suitacase DL + Carry

• Military Press + Overhead Carry

• Two-Arm Swing + Goblet Catch & Carry

• TGU + Overhead Carry

2

• Farmer’s Carry

• Double KB Clean + Rack Carry

• Double KB Press + Overhead Carry

• Swing/Snatch/TGU + Carry Complex

3

• TGU w/Sandbag to Shoulder Carry

• Snatch + 6-Point Carry

• Bottom’s Up Press + Overhead Carry

• Side Rack Squat + Carry

• Jerk + Overhead Carry

• Single-Leg DL + Farmer’s Carry


TIMED SESSIONS CHART:

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

WEEK 1

A 10

B 13​

C 17

WEEK 2

A 7

B 18​

​C 14

A 10

B 21​

WEEK 3

C 9

​A 21

B 17

C 13​

A 25

WEEK 4

B 19

​C 12

A 15

​B 8

WEEK 5

TEST

When Programming, avoid redundancy and muscle group overlap. Do not pair two lifts from the same category. Post your questions in the Facebook group. Have fun and HAPPY CARRIES!

Louka Kurcer, owner of Hardstyle Kettlebell MTL

CHALLENGELINKS

SECRET CHALLENGE FACEBOOK GROUP:

https://www.facebook.com/groups/481012948904625/

HARDSTYLE KETTLEBELL MTL FACEBOOK FANPAGE:

https://www.facebook.com/hardstylekbmtl/

LOUKA KURCER FACEBOOK PAGE:

https://www.facebook.com/louka.kurcer