Kettlebell Strength


• 4 weeks, 5 days/week
• Focuses on strength; contains work capacity and working strength components
• Employs kettlebells only
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.


Strength Focused program for kettlebell enthusiasts. We apply our strength programming philosophy kettlebells and bodyweight. You’ll train five days/week for 4 weeks (20x total sessions), performing an assessment at the end of Week 1 and Week 4.

The plan’s focus is strength, but you’ll also train Work Capacity and Working Strength throughout the cycle.

To complete the program, you’ll need to be familiar with higher level kettlebell exercises including 2-Handed Snatches and 2-Handed cleans.

Required Equipment

You'll need two kettlebells of each ....

Men      Women
12 kg      8 kg
16 kg      12 kg
20 kg      16 kg
24 kg      20 kg
28 kg

In cases of strong athletes, males may need 32 kg and females 24 kg.

Additional Equipment:
- Pull-up Bar
- 20-inch Plyo Box
- 5-Foot piece of PVC or Broomstick

Sample Training


Obj: Strength

Warm up:
4 Rounds
6x 2-Handed KB Snatch @ 8/12kg
6x KB Front Squat @ 8/12kg
6x Push ups
Instep Stretch
Lat + Pec Stretch

(1) 8 Rounds
3x 2-Handed Kettlebell Snatch
- increase load each round until
3x is hard, but doable, then immediately ….
1x Burpee (Be explosive!!)
Hip Flexor Stretch

(2) 6 Rounds
5x Walking Lunge holding
Kettlebells - increase load each
round until 5x is hard, but
doable, then immediately …
1x Jumping Lunge (Be explosive!)
Pigeon Stretch

(3) 10-8-6-4-2
2-Handed KB Snatch @ 8/12kg
Jumping Lunges

(4) 4 Rounds
10x Ankles to Bar
10x Poor Man's Leg Curl
5x Slasher to Halo @ 8/12kg
60 Second Farmers Carry @ 24/28kg

(4) 3 Rounds
3x Floor Slide
Frog Stretch
5x Shoulder Dislocate with

Obj: Work Capacity/Core

Warm up:
Air Squat

(1) 10 Rounds
10x Kettlebell Front Squat @ 12/20kg
Run 200m or 25x Step ups @ 20” Box
30 Seconds Rest (Sprint to the rest each round)

(2) 5 Rounds
5x Kneeling Slasher to Halo @ 8/12kg
20/20 Standing Founder
60 sec Farmer’s Carry 24/28kg
10x Seated Russian Twist @ 8/12kg

(3) 2 Rounds
30 Second Jane Fonda
50x Shoulder Handjob,unloaded

Obj: Assessment

Warm up:
3 Rounds
10x KB Front squat @ 8/12kg
10x KB Floor Press @ 8/12kg
10x Swings @ 16/20 kg
Instep Stretch
Lat + Pec Stretch

(1) Max Reps in 1 Minute ….
Kettlebell Front Squat
*** Rest 3-5 minutes *******

(2) Max Reps in 1 Minute …
Kettlebell Floor Press
**** Rest 3-5 Minutes ***

(3) Max reps in 1 Minute
Kettlebell Swings
**** Rest 3-5 Mintues *****

(4) Max reps in 1 Minute
Situps holding kettlebell to
your chest @ 8/12kg

Men under 180# use 20kg
Men over 180# use 24kg
Women 90-110# use 12kg
Women 110+ use 16kg


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Fitness Programming Focused on
Mission-Direct Performance

All that matters to MTI is outside performance. We are driven to continuously improve and evolve. To this end MTI is not beholden to any fitness programming methodology, equipment or exercise. We continuously research, deploy, assess and iterate our programming with an emphasis on Mission-Direct application and performance. Here is the MTI Method:

MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

We deploy the training plan "Lab Rats" at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan.  Post cycle we assess the programming's effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn't.

Plan is published for purchase as an individual training plan and made available to our subscribers.

It doesn't stop there. We take what we learn by deploying our mountain and tactical programming with our Lab Rats, go back, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.


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