I am currently using a program that was published in a back issue of Ironmind’s Milo . (
ETK + )
The program, written by Pavel, is a comprehensive template geared for dynamic strength, slow strength, and conditioning.
I believe that Pavel once posted a similar program on 2006:
The total kettlebell strength and conditioning package
If strength and conditioning are your equal priorities, the following foolproof template will serve you well. Focus on strength twice a week and on conditioning twice a week. Work your endurance the day after strength. For instance, Mon –strength, Tue –conditioning, Thursday –strength, Friday conditioning. On Mondays and Thursdays do presses, front squats, and other low rep grinds. Heavy low rep quick lifts, e.g. double kettlebell swings or snatches, belong here as well. So does heavy ab work.
Tuesdays and Fridays are all about high rep ballistics: swings, snatches, cleans, jerks. Get-ups, windmills, and other ‘resilience’ drills can be fitted into any day. You may change the exercises but you may keep the template for years if you wish.
The program allows for more techniques than the original Enter program. Actually a lot more. But the basic template can be changed. It is composed of two grind days, two ballistic days and can have two variety days in a week. The micro cycle lasts for two weeks to accommodate a hard, medium, light wave.
On a grind day there are two pressing exercise rounds and a squat exercise round. There is also an optional pull-up round. Ballistic days have a pull and a push press/jerk exercise round. It is important to mention that the program is designed to be a high intensity program so lifts like the dead lift are best relegated to the variety days.
Dice play an important role (pun intended) in the program. The time for each exercise round is determined by a roll of two dice, the actual type of lift is determined by a roll of one dice, and the weights that are used are also determined by a roll of the dice.
I have made a few modifications to the template as written in the article. There were several techniques per each lift. I’ve narrowed it down. For instance for the pressing there were six types of presses. I currently only wish to work on two variations – the one armed clean and press and the two armed clean and press. In the article Pavel had the same chart for the first and the second pressing exercise rounds. I have two separate charts for each because I purposefully want to have heavy singles in one round and doubles in the second. I’ve made similar restrictions in the number of techniques used in the other charts in order to focus on the few techniques I’m interested in. I will probably add more of Pavel’s suggested variations at some future date in order to gain the effect of working on “same, but different” presumably to recruit additional motor units.
Also, after considering Pavel’s 2006 post I’ve added heavy swings to my grind days and TGU’s to my ballistic days.
The last alteration I’ve made is to add a third dice for the determination of time to the two ballistic rounds and the rounds for double C&P’s.
My chart for January looks like this:
Presses -WS#1, 1, 2, 3, 4, 5, 6
1, Clean and Press, 32, 32, 32, 32, 32, 32
2, Clean and Press, 32, 32, 32, 32, 32, 32
3, Clean and Press, 32, 32, 32, 32, 32, 32
4, Clean and Press, 32, 32, 32, 32, 32, 32
5, Clean and Press, 32, 32, 32, 32, 32, 32
6, Clean and Press, 32, 32, 32, 32, 32, 32
Squats, 1, 2, 3, 4, 5, 6
1, Goblet Squat, 16, 20, 20, 24, 24, 28
2, Goblet Squat, 16, 20, 20, 24, 24, 28
3, Double Front Squat, 20/20, 20/20, 20/20, 24/24, 24/24, 28/28
4, Double Front Squat, 20/20, 20/20, 20/20, 24/24, 24/24, 28/28
5, Double Front Squat, 20/20, 20/20, 20/20, 24/24, 24/24, 28/28
6, Double Front Squat, 20/20, 20/20, 20/20, 24/24, 24/24, 28/28
Presses -WS#2, 1, 2, 3, 4, 5, 6
1, Double C+P, 20/20, 20/20, 20/20, 20/20, 24/24, 24/24
2, Double C+P, 20/20, 20/20, 20/20, 20/20, 24/24, 24/24
3, Double C+P, 20/20, 20/20, 20/20, 20/20, 24/24, 24/24
4, Double C+P, 20/20, 20/20, 20/20, 20/20, 24/24, 24/24
5, Double C+P, 20/20, 20/20, 20/20, 20/20, 24/24, 24/24
6, Double C+P, 20/20, 20/20, 20/20, 20/20, 24/24, 24/24
PP/Jerks, 1, 2, 3, 4, 5, 6
1, VPP, 12/12, 12/12, 12/12, 16/16, 16/16, 16/16
2, OA Jerk, 16, 16, 16, 20, 20, 24
3, LCCJ, 16/16, 20/20, 20/20, 20/20, 20/20, 24/24
4, LCCJ, 16/16, 20/20, 20/20, 20/20, 20/20, 24/24
5, LCCJ, 16/16, 20/20, 20/20, 20/20, 20/20, 24/24
6, LCCJ, 16/16, 20/20, 20/20, 20/20, 20/20, 24/24
Pulls, 1, 2, 3, 4, 5, 6
1, Swings - Two handed, 16, 20, 24, 28, 32, 40
2, Swings - One handed, 16, 20, 20, 20, 24, 24
3, Swings - Roundabout, 16, 20, 20, 20, 24, 24
4, Swings - Alt, 16, 20, 20, 20, 24, 24
5, Double swings, 16/16, 20/20, 20/20, 20/20, 20/20, 24/24
6, Snatch, 16, 16, 16, 16, 16, 16
