THREE STOOGES DUMBBELL/KETTLEBELL TRAINING PACKET OVERVIEW
The “Three Stooges” Training Packet consists of three training plans, for a total of 20 weeks of training. Utilizing only dumbbells/kettlebells and bodyweight movements, it can be completed easily if traditional barbells, plates, and racks are hard to come by – or if you simply want to try something different.
“Three Stooges” deploys our Fluid Periodization model and concurrently trains:
- Work Capacity
- Tactical Speed, Explosive Power & Agility
- Chassis Integrity
The training packet should be completed in the following order…
- Moe – Strength Emphasis
- Larry – Work Capacity Emphasis
- Curly – Endurance Emphasis
“Moe” trains strength with a Big 24 progression, utilizing dumbbell or kettlebell exercises. Your strength work this cycle will concentrate on 6 movements:
- Walking Lunges – Lower Body
- DB/KB Bench Press – Upper Body
- DB/KB Hang Squat Clean – Total Body
- Weighted Pull Ups – Upper Body
- DB/KB Thruster – Total Body
- DB/KB Front Squat – Lower Body
Click HERE for Moe
“Larry” has a Work Capacity and Chassis Integrity focus, deploying dumbbell/kettlebell and bodyweight movements. The Work Capacity efforts will focus on three separate time domains.
- 30 Minute Work Capacity
- 15 Minute Work Capacity
- 5 Minute + 10 Minute Work Capacity
Click HERE for Larry
“Curly” is the third plan of the “Three Stooges” Dumbbell Training Packet. “Curly” is a 6 Week, 5x day/week program with a heavy emphasis on Endurance. You will maintain strength with a 1x day/week bodyweight movement progression. The endurance training alternates between running and multi-mode, gym-based endurance. Our multi-mode endurance training is our latest progression in training endurance. We’ve tested it with our Tactical and Mountain athletes… it’s brutal!
Click HERE for Curly
- Full Dumbbell or Kettlebell Set
- 15-20” Box or Bench
- Open space for Sprints and Shuttle Runs
1-Arm Exercises vs Traditional Exercises
If a movement does not specify it as a 1-arm movement, you will utilize dumbbells/kettlebells in each hand. For movements specified as 1-arm, you will do the prescribed reps on each arm/leg.
6x Dumbbell Mr.Spectacular: Complete 6 repetitions of Mr. Spectacular at the prescribed weight with a Dumbbell/Kettlebell in each hand.
6x 1-Arm Dumbbell Snatch: Complete 6x 1-Arm Dumbbell Snatch’s at the prescribed weight with each arm (12x Total).
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.
The $82 price for this packet represents a $35 (30%) savings over purchasing the Larry, Curly and Moe, individually.