The Pat Flynn Show EP 541: Introducing the "Get Strong" Kettlebell Program | The 10-5-3 Method
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May 1, 2021 Discover a new minimalist kettlebell program designed to get you strong with just three 30-minute sessions a week. Learn about the EMOM training method, which optimizes efficiency and recovery. Pat breaks down the innovative 10-5-3 structure for varied workouts across three days, along with core exercise recommendations like the double clean and press. He also shares a six-week progression plan for continuous improvement and offers insights on kettlebell weights suitable for both men and women. Get ready to strengthen your routine!
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Keep Warmups Short And Specific
- Warm up five minutes with light Turkish get-ups, plus three rounds of hangs and loaded carries.
- Finish with light sets of that day's main exercises to grease the movement patterns.
Rotate Emphasis Across Days
- Rotate which exercise receives the 10-, 5-, and 3-minute EMOM across three weekly sessions.
- This balances frequent practice with shifting volume and prevents overuse.
Rotation Creates 'Same But Different' Practice
- Rotating volume provides frequent practice without overtraining any single movement.
- This 'same but different' approach develops strength while managing recovery.