How to utilize kettlebells when training like an NFL hopeful…

There are FIVE (5) key lessons we can learn from NFL hopeful training methods :

1- Build in your recovery

No recovery, no results.

Period. End of story.

( Try this program for yours if you’re banged up.)

2- Do direct abdominal work

For most of us, “just kettlebells" is not enough.

Almost each of us need pelvic / core stabilization work.

And almost everyone could use some direct core strength work.

If college athletes need it, how much more so the rest of us?

2-3 times per week is enough.

I recommend you schedule your abdominal work / core training.

3- Work your legs - if you can

These guys work their legs - A LOT.

Many guys in their 40s and beyond deal with knee and hip problems.

So, Squats and Lunges might be out of the question , unless you too do specific restoration work. (See #1.)

Which you should, since leg strength and circumference are key indicators of longevity.

I recommend starting by adding in the Goblet Squat, then move on to the Double Kettlebell Front Squat.

4- Work your upper body

Ok, I don’t really have to put this in here, because most of us don’t need to be told that.

We naturally gravitate toward that.

And that’s “it.”

Nothing really flashy, to quote my friend. Just what works.

I concur -

The hardest part is to avoid adding in too much unnecessary work work that extends your recovery time.

5- Train for power

These guys are really explosive.

They cycle in power training along with their strength and endurance training because they need to be fast.

Blisteringly fast.

So, they have to develop their Type 2x quick muscle fibers.

They do so on the track and on the field with their sprinting and position-specific drills.

They also use a few drills in the weight room - including jumps.

But one of the best ways to pop your achilles tendon and have it roll up the back of your leg like a window shade?

Jumps.

Fortunately, you don’t have to jump because you can swing - or preferably - Snatch a kettlebell. (More power output Snatching than Swinging.)

Power training -

Builds muscle

Improves glucose tolerance - your body’s ability to process sugars

Keeps you from stumbling as you age

Reduces risk of getting Type 2 diabetes

Burns a ton of calories when performed correctly

Sure, you start with Swings.

But like I said, you’d be best served training with the Snatch.

Use it as a standalone exercise or as part of a larger, more comprehensive program.

Or even the Clean + Jerk if you have the thoracic spine mobility and strong shoulders to do so.

And if you don’t know how to do it, the Clean + Jerk provides a beneficial psychological challenge too, because you’re learning a new technique. So it keeps you engaged and focused.

The cool thing about kettlebells is they really do provide an “all-in-one” solution, especially with the time constraints most of us face.

So remember, as men with responsibilities, we shouldn’t copy 20-something year-old single guy’s training programs.

But we can look for connections. And our kettlebells are the perfect tools to implement those similarities to become stronger, more resilient, and more explosive .