- Chicken breast
- Turkey breast/lean ground turkey
- Ground bison
- Egg whites
- Whey protein powder
- White fish
- Wild Alaskan salmon
- Bell peppers
- Green beans
- Kale/collard greens/chard
- Old-fashioned oatmeal
- Sweet potatoes
- Brown rice
- Low fat yogurt
- Raw almonds
- Natural peanut butter or almond butter
- Chunky salsa
- Green tea
- Unsweetened cocoa
This type of strength training is great for kettlebells and group training. The reason, kettlebells increase by 4 kg (8.8 lbs) from bell to bell, thus making it harder to move up in weight. As far as using this training in a group setting, trainees increase strength by progressing at their own pace, allowing each trainee to adapt to their current bell before increasing weight, making it safer to move up to the next bell.
Here are your targets:
- First Target: sets and target reps – 3, 3, 3, 3, 3, 4.
- Second Target: sets and target reps – 5, 5, 5, 5, 6.
- Third Target: sets and target reps – 8, 8, 9.
- Fourth Target: sets and target reps – 10, 10, 11.
- Fifth Target: sets and target reps – 12, 12, 13.
Perform a set every 120 seconds, keep the clock running once you’ve started the training session.
Targets must be accomplished three out of four training sessions before moving to next target. This means using the same kettlebell until fifth target is achieved, then moving up to the next kettlebell and start process over at first target. It’s OK if you have a session where you have a drop in reps, this is the human factor; stress, lack of sleep, or other factors can affect you day to day which shows in your training. Some days the weights will feel like nothing, then the next training session you can’t lift them. The goal is to increase your target reps or weight from the beginning of the training cycle.