Enhanced 6-Day, 6-Week Kettlebell Program (Personalized with New Ladder Format - Detailed)

This program is designed to help you achieve your goals of improving VO2 max, facilitating weight loss, and building strength, while considering your preferences, experience, and the new ladder format. It also incorporates modifications to accommodate your trap knot and provides alternative exercises for lat pulldowns.

Training Schedule:

• Monday: Strength A (AM), Zone 2 Cardio (PM)
• Tuesday: Active Recovery & Mobility
• Wednesday: Strength B (AM), Interval Training (PM)
• Thursday: Active Recovery & Mobility
• Friday: Full Body Strength Training (AM), HIIT Circuit (PM)
• Saturday: Longer Zone 2 Cardio
• Sunday: Rest

Workout Details

Monday

• Morning (Strength A):
  • Warm-up:
    • 3 minutes of light cardio (brisk walking, jogging in place, jumping jacks)
    • 2 minutes of dynamic stretching, including:
      • Shoulder rolls (forward and backward)
      • Neck tilts (ear to shoulder)
      • Chin tucks
      • Shoulder shrugs
      • Arm circles (forward and backward)
      • Scapular retractions
      • Wall slides
  • Double Kettlebell Clean and Press (24kg):
    • 3, 4, 7 reps (Main Ladder for 10RM)
    • Rest 30-60 seconds between sets.
    • Focus on explosive power and controlled movement.
  • Double Kettlebell Front Squats (24kg):
    • 3, 4, 7 reps (Main Ladder for 10RM)
    • Rest 30-60 seconds between sets.
    • Maintain a neutral spine and upright torso.
  • Push-ups:
    • 3 sets of AMRAP (As Many Reps As Possible)
    • Rest 30-60 seconds between sets.
  • Floor Press (if clean and press aggravates trap):
    • Ladder 1-2-3-4-5 reps with appropriate weight.
    • Rest 30-60 seconds between sets.
    • Keep your elbows tucked and maintain a stable shoulder position.
  • Bent-Over Rows (dumbbells/barbell):
    • Ladder 1-2-3-4-5 reps.
    • Rest 30-60 seconds between sets.
    • Maintain a flat back and engage your lats.
    • Alternatively, perform Renegade rows.
  • Kettlebell Windmills (24kg):
    • 2 sets of 5 reps per side.
    • Focus on controlled movement and maintaining a straight leg.
  • Cool-down:
    • 10-15 minutes of static stretching, holding each stretch for 30 seconds. Include specific stretches for the trapezius, such as:
      • Shoulder rolls
      • Neck tilts (ear to shoulder)
      • Chin tucks
      • Cross-body shoulder stretch
  • Active Recovery:
    • 10 minutes of light activity, such as walking or foam rolling.
• Afternoon (Zone 2 Cardio):
  • 30-45 minutes of low-intensity cardio, such as walking, jogging, or cycling. Maintain a heart rate within your Zone 2 range (approximately 60-70% of your maximum heart rate).
  • Suitcase Carries (32kg):
    • 2 sets of 50 yards per side.
    • Maintain an upright posture and engage your core.

Tuesday

• Active Recovery & Mobility:
  • 20-30 minutes of light activity, such as walking, yoga, or swimming.
  • Mobility and stretching:
    • Focus on areas that feel tight or restricted, including your neck, shoulders, and upper back.
    • Perform gentle stretches, holding each for 30 seconds.
  • Kettlebell Windmills (lighter weight):
    • 2 sets of 8 reps per side.
    • Focus on shoulder mobility and range of motion.
  • Optional:
    • Very light strength session focusing on form and technique, not intensity.
    • For example, you could do the light day from The Giant X program, with a focus on perfect reps.

Wednesday

• Morning (Strength B):
  • Warm-up: (Same as Monday morning)
  • Single Kettlebell Snatch (24kg):
    • 4, 5, 9 reps per arm (Main Ladder for 14RM)
    • Rest 30-60 seconds between sets.
    • Focus on a smooth, powerful movement from the ground to overhead.
  • Kettlebell Swings (32kg):
    • 3 sets of 15-20 reps.
    • Rest 30-60 seconds between sets.
    • Drive explosively through your hips and maintain a neutral spine.
  • Double Kettlebell Thrusters (24kg):
    • 2, 3, 5 reps (Main Ladder for 5RM)
    • Rest 30-60 seconds between sets.
    • Combine a front squat with a powerful press overhead.
  • Push-ups:
  • Cool-down: (Same as Monday morning)
  • Active Recovery: (Same as Monday morning)
• Afternoon (Interval Training with Kettlebell Snatches):