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    The Maximum Minimum Program

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    The Maximum Minimum Program is a kettlebell training program that alternates between two days (Day A and Day B) every other day. Each day focuses on either the front squat or clean and press using a heavier pair of kettlebells, and the other exercise using a lighter pair, for as many sets as possible in 15 minutes. The program runs for at least six weeks, auto-regulating the volume based on how the trainee feels each day. Variations allow for a strength, conditioning, or general physical preparedness focus.

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    The Maximum Minimum Program

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    3K views2 pages
    The Maximum Minimum Program is a kettlebell training program that alternates between two days (Day A and Day B) every other day. Each day focuses on either the front squat or clean and press using a heavier pair of kettlebells, and the other exercise using a lighter pair, for as many sets as possible in 15 minutes. The program runs for at least six weeks, auto-regulating the volume based on how the trainee feels each day. Variations allow for a strength, conditioning, or general physical preparedness focus.

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    The Maximum Minimum Program is a kettlebell training program that alternates between two days (Day A and Day B) every other day. Each day focuses on either the front squat or clean and press using a heavier pair of kettlebells, and the other exercise using a lighter pair, for as many sets as possible in 15 minutes. The program runs for at least six weeks, auto-regulating the volume based on how the trainee feels each day. Variations allow for a strength, conditioning, or general physical preparedness focus.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    3K views2 pages

    The Maximum Minimum Program

    Uploaded by

    mark
    The Maximum Minimum Program is a kettlebell training program that alternates between two days (Day A and Day B) every other day. Each day focuses on either the front squat or clean and press using a heavier pair of kettlebells, and the other exercise using a lighter pair, for as many sets as possible in 15 minutes. The program runs for at least six weeks, auto-regulating the volume based on how the trainee feels each day. Variations allow for a strength, conditioning, or general physical preparedness focus.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    The Maximum Minimum Program

    Movements
    • Double kettlebell front squat (FSQ)
    • Double kettlebell clean and press (C&P)
    Load – Intensity
    • A heavier pair of kettlebells (H)
    • A lighter pair of kettlebells (L)

    How heavy? It depends on what is available and your goals, but don’t over think this
    issue. Just get two sets of KBs that feal like moderately difficult loads in the appropriate
    rep ranges. Your sets should be work, but you should also be leaving reps in the tank.

    Load – Volume
    Day A
    • FSQ: use H for as many sets of five as possible in 15 min
    • C&P: use L for as many sets of ten as possible in 15 min
    Day B
    • C&P: use H for as many sets of five as possible in 15 min
    • FSQ: use L for as many sets of ten as possible in 15 min
    How many sets?
    The total number of sets is autoregulated, i.e., do the number of rounds you feel like
    you can handle on that day. Some days that might be a great many, some days just a
    few. It will all even out over time. Just show up and do what you can that day. When you
    don’t feel great, back off. This program could turn into a lot volume, so let yourself have
    some lower volume days.
    Frequency
    Alternate A and B every other day (48 hours between sessions)
    Variations
    • GPP: Leave things as they stand above.
    • Strength: Use a heavier combination of kettlebells, i.e., your L set of KBs will be what
    you would use for H in the standard version, and your H set of KBs would be a notch
    or two heavier. With these adjustments, do 15 minutes of triples with your H and 15
    min of fives with your L.
    • Conditioning/Fat Loss: You could just “turn the amps up to eleven” on the volume in
    the standard program, and/or only use your L set of KBs and only do sets of ten.

    How long should the program run?


    • Until you’re awesome! Really, get a least six weeks of consistent training.
    Optional
    • If you don’t clean with appropriate technique to recruit the upper back muscles,
    (a) get better at cleans and, in the meantime, (b) add in some band pull-a-parts
    and maybe some rows at the end of the session.
    • Don’t be afraid to add some goblet squats and/or Turkish get-ups in your warm-
    up. Not much, just enough to keep those important patterns grooved.
    Troubleshooting
    • Short on time: Cut the rounds to 7.5 or 10 minutes each. In a pinch, five minutes
    of each would be better than nothing. It is more important that your training
    session be than it be great.
    • Missed a day: Just pick up where you left off. It’s all autoregulated, so there’s no
    falling behind.
    • I don’t have two sets of double KBs: Depending on the situation, you could (a)
    use mixed pairs (e.g., H might be a 24KG and a 28KG and L might be a 16KG and a
    20KG), or (b) just use a single heavier KB and a single lighter KB. In the latter
    case, alternate sets on each side.
    Questions
    [email protected]
    https://www.facebook.com/james.d.madden.5

    Jim Madden is a life-long athlete, a professor of philosophy, husband, father of six children, a
    purple belt and a world champion in Brazilian Jiu Jitsu (2019 IBJJF No-Gi Worlds, Master 4, Blue,
    Open Weight Class). He has published extensively in the philosophy of mind and spoken at
    some of the most prestigious universities in the United States. He is available for individualized
    fitness coaching. You can find his book on fitness, Ageless Athlete here:
    https://www.amazon.com/Tactical-Barbell-Presents-Ageless-Athlete-
    ebook/dp/B06XQCJXJH/ref=sr_1_2?dchild=1&keywords=ageless+athlete&qid=1614906696&sr
    =8-2

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