Moe Dumbbell/Kettlebell Plan

$39.00

  • 7-Week, 5 day/week training plan using dumbbells or kettlebells
  • Slight emphasis on Strength … also trains work capacity, endurance, chassis integrity and agility
  • This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Product Description

MOE OVERVIEW

Moe is the first plan of the “Three Stooges” Dumbbell Training Packet. “Moe” deploys our Fluid Periodization model and concurrently trains:

  • Strength
  • Work Capacity
  • Tactical Speed, Explosive Power & Agility
  • Endurance
  • Chassis Integrity

Required Equipment

  • Full Dumbbell or Kettlebell Set
  • 15-20” Box or Bench
  • Open space for Sprints and Shuttle Runs

Moe has a slight strength emphasis and deploys dumbbell or kettlebell movements. Your strength work this cycle will concentrate on 6 exercises:

  • Walking Lunges- Lower Body
  • Dumbbell Bench Press – Upper Body
  • Dumbbell Hang Squat Clean – Total Body
  • Weighted Pull Ups – Upper Body
  • Dumbbell Thruster – Total Body
  • Dumbbell Front Squat – Lower Body

You’ll train strength Monday, Wednesday, and Friday during the cycle. The strength progression utilizes our Big 24 theory. You’ll find your 3RM or 4RM for the listed exercises in the first week, and use a prescribed weight for your working rounds which is slightly lower than your assessment weight. You’ll re-assess twice in the program during Week 4 and Week 7. In addition, you’ll train TAC SEPA or Chassis Integrity following the strength portion.

1-Arm Exercises vs Traditional Exercises
If a movement does not specify it as a 1-Arm exercise, you will utilize dumbbells/kettlebells in each hand. For exercises specified as 1-Arm, you will do the prescribed reps on each arm/leg.

Example:

6 Rounds of 3x Dumbbell Thruster: Complete 3x full thrusters at the prescribed weight with a Dumbbell/Kettlebell in each hand.

6 Rounds of 4x Dumbbell 1-Leg Hinge Lift: Complete 4x 1-Leg Hinges at the prescribed weight on each leg (8x Total). This also applies to the Bulgarian Split Squat.

Tuesday’s will be shorter sessions (40-50 minutes) and train Work Capacity and Chassis Integrity. The Work Capacity will focus on our 5+5+5 minute model, for three short but intense efforts with a short break between.  We progress the volume and intensity throughout the cycle.

Thursday’s will train endurance utilizing single mode (running) training, and our multi-mode gym based endurance training on alternating weeks. You’ll progress up to 6 miles running at a easy pace, and train for 60 minutes of constant movement in the gym. The gym based endurance is no joke.

Converting Dumbbells to Kettlebells|
This plan uses dumbbell weights, as they simpler to scale for loading. You can use kettlebells, you will just need to convert the weight. See the chart below for converting dumbbell weight to kettlebell weight.

 

 

 

 

 

 

As an example, the first week’s strength progression is 20# below your assessment weight for Rounds 4-8. With kettlebells, this means dropping two sizes. So if you used a 36kg kettlebell in the assessment, you will use a 28kg kettlebell the following week.

Here is the weekly schedule:

  • Monday: Strength, TAC SEPA
  • Tuesday: Work Capacity, Chassis Integrity
  • Wednesday: Strength, Work Capacity
  • Thursday: Running Endurance or Multi-Mode Gym Based Endurance
  • Friday: Strength, Chassis Integrity

Questions?
Email rob@mtntactical.com

 

Required Equipment


  • Full Dumbbell or Kettlebell Set

  • 15-20” Box or Bench

  • Open space for Sprints and Shuttle Runs

Sample Training

WEEK 2


SESSION 6


Obj: Strength


Warm Up:


3 Rounds




  • 8x Push Ups

  • 8x Burpee

  • 8x Air Squat

  • Instep Stretch


Training


(1) 6 Rounds




  • 4x Walking Lunge (See comments for loading)

  • Pigeon Stretch


(2) 6 Rounds




  • 3x Dumbbell Thruster (See comments for loading)

  • 5x Shoulder Dislocate


(3) 6 Rounds




  • TAC SEPA - 5/10/15 Sprint Complex


(4) 3 Rounds




  • 10x Shoulder Dislocates

  • Hip flexor to Pigeon Stretch

  • Foam Roll Legs and Low Back


Comments


For rounds 3-6 , use a load that is 20# less than your assessment load.


Example: If your finishing load is 100# (2x 50# dumbbells or 1x 100# dumbbell), you’ll use 80# (2x40# dumbbells or 1x 80# dumbbell) 


**********
SESSION 7


Obj: Work Capacity


Warm Up:


3 Rounds




  • 5x Single Arm Snatch @ 15/25

  • 10x Walking Lunge

  • 4x 40ft Shuttle

  • Hip Flexor Stretch Stretch


Training


(1) 5 Rounds




  • 5x 1-Arm Snatch 25/35#

  • 6x Burpees

  • 10x Jumping Lunges


Rest 2-3 minutes, then…


(2) 5 Rounds every 60 seconds




  • 8x 40ft Shuttle Run

  • Rest 2-3 minutes, then…


(3) 5 Minute AMRAP




  • Max Step Ups at 15” with 15/20# Dumbbells in each hand


(4) 20 Minute Grind




  • 30 Second 1-Handed Farmers Carry

  • Kneeling Slasher @ 25/35#

  • 1-Arm Dumbbell Clean and Run @ 25/35#

  • 15/15 Kneeling Founder


***********
SESSION 8


Obj: Strength


Warm Up:


3 Rounds




  • 8x Push Ups

  • 8x Burpees

  • 8x Air Squat

  • Pigeon Stretch


Training


(1) 6 Rounds




  • 3x Dumbbell Hang Squat Clean (See Comments for loading)

  • Instep to Hip Flexor Stretch


(2) 6 Rounds




  • 4x Dumbbell Bench Press - See comments for loading

  • 5x Shoulder Dislocate


(3) 10 Rounds




  • 35 Seconds 1-Arm Dumbbell Clean and Press @ 30/40# - Switch arms each round

  • 25 Seconds rest


(4) 10 Rounds




  • 35 Seconds 1-Arm Snatch @20/30#- Switch arms each round

  • 25 Seconds rest


(5) Foam Roll Upper Back and Lats


Comments


For rounds 3-6 , use a load that is 20# less than your assessment load.


Example: If your finishing load is 100# (2x 50# dumbbells or 1x 100# dumbbell), you’ll use 80# (2x40# dumbbells or 1x 80# dumbbell) 


***********
SESSION 9


Obj: Endurance


Training


(1) 2 Rounds - 60 minute total




  • 5 minutes of 1-Arm Dumbbell Clean and Press @ 25/35#

  • 5 minutes of 20x step ups and 6x 40 ft shuttle runs

  • 5 minutes of 1-Arm Dumbbell Hang Snatch @ 25/35#

  • 5 minutes of 20x step ups and 6x 40 ft shuttle runs

  • 5 minutes of 1-Arm Dumbbell Mr. Spectacular @ 25/35#

  • 5 minutes of 20x step ups and 6x 40 ft shuttle runs


Comments

Use a running clock for this 60 minute training session. You will spend 5 minutes at each station, transitioning immediately to the next.


Switch arms as needed during the dumbbell exercises.


You can rest, but don’t drop the dumbbell during the 5 minutes, with the exception of the Mr. Spectacular. Rest in whatever position… just don’t drop it!


Go slowly and deliberately for each exercise. I was averaging one rep every 8-10 seconds.


The step ups and shuttle run are  also not for time. Grind through, don’t sprint


**********
SESSION 10


Obj: Strength


Warm Up:


4 Rounds




  • 10x Split Squats

  • 10x Push Ups

  • Instep Stretch


Training


(1) 6 Rounds




  • 4x Weighted Pull Up - See comments for loading

  • 5x Shoulder Dislocate


(2) 6 Rounds




  • 4x Dumbbell Front Squat - See comments for loading

  • Hip flexor Stretch


(3) 15 Minute Grind




  • 10x Good Mornings @ 40#

  • 15/15 Low Back Lunge

  • 10x 1-leg Deadlift


Comments


For rounds 3-6 , use a load that is 20# less than your assessment load.


Example: If your finishing load is 100# (2x 50# dumbbells or 1x 100# dumbbell), you’ll use 80# (2x40# dumbbells or 1x 80# dumbbell) 

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Questions?
Email: rob@mtntactical.com

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