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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1)  Mission Direct

Gym numbers mean nothing. All that matters is mission performance. 

To this end, MTI's fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.


2) Fitness Solutions Built from the Ground Up

MTI's programming is not "re-tread" bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We've built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

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Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.


3) The MTI Method

→ Research: 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.

→ Deploy & Assess: 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.

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MTI exists to "Improve Mountain and Tactical Athletes mission performance and keep them safe." To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI's Mission-Direct Research methodology, and Here to read about just few of our research efforts.

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MTI's library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.


7) Worldwide Influence

Our work is not limited to US Athletes.

We've developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI's programming to prepare for mountain objectives.


8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. 

Fitness is just one area of our work.

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Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.


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We're not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn't for everyone. If we can help, we'll let you know. If we can't, we'll let you know that, too.

- Rob Shaul, Founder


All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.


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.

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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.

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