Killer Kettlebell Complexes

There are two forms of training known as
complex training; we will cover only one method
within this article.

Kettlebell Complexes blend several distinct movements
together to form one seamless drill.

Kettlebell complexes are an outstanding
way to fire up your metabolic conditioning
and training intensity.

They’re also a great way to complete
incredible amounts of work in little time.

There are three different ways to arrange
your complex training:

• Succession
• Sequence
• Combination

Doing complexes in succession is the easiest
way to learn.

With the succession method you
complete all the desired reps of one drill
before moving onto the next.
In sequence you shift from one drill directly
into the other until you finish the entire complex.

In combinations you join several drills
together to form one smooth drill.

Combinations demand the highest level of
movement skill and co-ordination.

Ideally, introduce complexes into your
training by beginning with 2 movement
complexes using either the succession
or sequence method.

Using the Clean & Press as an example,
a complex designed in succession would look like this:

Complete 5 Cleans and then complete 5 Presses.

A complex designed in sequence would look like this:

Complete 1 Clean and then complete 1 Press
until 5 reps of both movements are completed.

In other words, re-clean the kettlebell on each rep.

High-Pulls and Thrusters are classic
examples of a 2 movement complexes
designed in combination.

In the video below, follow along as John, a great trainer and kettlebell athlete from Long Island demonstrates a sucession complex on his right arm, and a sequence complex on his left.

Both complexes consist of the same drills, which one looks more difficult ?

As you become more acquainted with complex training you can increase the number of movements within one complex. Your only limitations is your fitness level and kettlebell skill set.

Several traits should be considered when designing complexes:

• Your fitness level.

• Your ability to recall movements quickly.

• Your skill set.

• Your flexibility

• Your tolerance for pain.

Other things to think about when designing kettlebell complexes:

• How well does each movement flow into the latter drill?

• How well does each movement flow into the next drill?

• Where are the most complex drills? Are the drills that require the most co-ordination in the beginning of the complex while you client is fresh?

• Where are the most explosive drills? Are they in the beginning where full power and speed potential are recognized?

Taking all of these consideration into account, there are no limitations when designing kettlebell complexes.

The number of drills within one complex can reach upwards of 10-15 if you're able to tolerate and remember each drill, as well as having mastered each drill before their inclusion within the complex.

P.S. If you'd like to learn more about Kettlebell Complexes, we'll be covering their design and practice during our Notre Dame Workshop. Early bird registration ends on Friday.

Click Here to Sign Up: Kettlebell, Band and Bodyweight Workshop