How to Program Kettlebells: Doc’s System | 3-Step Programming Guide

How to Program Kettlebells Using the “Doc’s System | 3-Step Programming Guide Learn the “Doc’s Programming System” - a simple 3-step method for building effective kettlebell workouts at any level. Shoutout to my mentors Tom Sher (who introduced me to kettlebells 20 years ago) and Ed Harold (who taught me nasal breathing integration) - both instrumental in developing this system. THE DOCS SYSTEM: HOW I PROGRAM MY KETTLEBELL WORKOUTS STEP 1 - IDENTIFY: Use the 7 functional movement patterns (PHLURPS acronym) ∙ Push ∙ Hinge ∙ Load ∙ Unilateral ∙ Rotation ∙ Pull ∙ Squat (First 5 letters = the Turkish Get-Up - video coming soon!) STEP 2 - CONNECT: Match kettlebell/bodyweight movements to each pattern based on your level (beginner/intermediate/advanced). Examples in the video show progressions for each movement pattern. STEP 3 - IMPLEMENT: Choose your workout style: Kettlebell Strength: ∙ AMQRAP (As Many Quality Rounds As Possible) - 30 min focus ∙ Ladder (10-8-6-4-2 reps, increase weight as reps decrease) ∙ Timed Intervals (equal work/rest or more rest, e.g., 30 sec on/30 sec off) Kettlebell Cardio: ∙ AMRAP (As Many Rounds As Possible) - light/medium bell, minimal rest ∙ Ladder (10-8-6-4-2 reps, light/medium bell, for time) ∙ Timed Intervals (more work/less rest, e.g., 45 sec on/15 sec off) Whether you’re a beginner, advanced athlete, or coach - this system works. Tag me with your DOCS workouts! Let’s spread the knowledge. #KettlebellTraining #DOCSFitness #FunctionalFitness #WorkoutProgramming