Russian Kettlebell Fitness!
  "You have to live hard to be hard..." 
 © James J. Thede
  Recommended Books | Outdoor Gear | T-Shirts | Hooahshirts.com
Kettlebell Fitness
  • Get a Kettlebell
  • Kettlebell Essentials
  • Kettlebell Video Previews
  • Kettlebell Resources
  • Kettlebell Discussion Forums featuring Senior Russian Kettlebell Instructor Nate Morrison!
    Nate's RKC/MILFIT
    Newsletter


    MILFIT Archives
    Articles and Workouts
  • The Pararescue Graduate Workout
  • The "Interim" Kettlebell
  • Interval Training for Speed
  • Kettlebell History
  • The Kettlebell Workout Starter Kit
  • Military Fitness Deployed
  • The One Arm Push-Up: Basics of Technique
  • Perfect Practice: The High-Tension Approach
  • Pistols: The One Leg Squat
  • Pull-Ups and Combat Fitness
  • Push-Up Power
  • Kettlebell Training for USAF Pararescue
  • Squats for Immediate Leg Growth
  • The Russian Graduate Workout
  • Strength Medicine: Staying in the Fight while Injured
  • Bull's: The Workout (Microsoft Word Document)
    - Front Squat Demo (more coming soon)
  • Joo's Workout (.ZIP format)
    Gear, Books, and More!
  • Hooahshirts.com!
  • Specialtactics.com
  • Extreme Fitness - The Russian Kettlebell Challenge!

    Graduate Workout Schedule

    The Pararescue Graduate Workout Schedule

    MSgt Adam Pope’s Industrial Workout for Selection Grads

     

    By: Nathanael Morrison

     

    Comrades!

        Are you looking for a workout that will keep you in great shape during the pipeline and throughout your years on the team? Adam Pope came up with this work out some eight years ago to keep my team and me in check. Seems we were out causing all sorts of trouble once we graduated from selection because maintaining the standard once you get there isn’t all that difficult. So what did he do? He raised our standards and gave us this workout! This made sure we concentrated on working out and not on women and beer (both are very important to an operator). Needless to say, this workout kicked our butts! But more importantly, it worked better than any other full spectrum workout I have ever done (meaning running, swimming, and cals. Not load bearing, rucking, etc…). We were animals! This workout was so effective that one day while we were slogging through a grueling chest workout, Adam dropped a no notice PT test on us. First exercise, push-ups! Despite having done ¾ of a bodybuilding chest workout, we all passed with flying colors. You can imagine our relief!

        I have reprinted the work out below but be warned, this is a mother of a workout and you should definitely cycle on and off of it to avoid over training. For those of you wondering about Kettlebell applications, I am in the middle of revamping this workout to include Kettlebells and high tension techniques. Until then, give it a try and ENJOY!



    The Pararescue Graduate Workout Schedule

     

    Monday:  PT Evaluation

    3-Mile Run (21 min or less) Calisthenics: Pullups 13+; Pushups 70+; Sit-ups 75+ Swim: 2000m in under 39:00min (40 laps in a 25m pool)(freestyle or finning)

     

    Tuesday: Water Confidence & Calisthenics

     

    Water Confidence Drills

    *Underwaters

    6 x30m (2-min rest interval)

    *Mask & Snorkel (side)

    2 x25m (2-min rest)

    *Mask & Snorkel (front)

    1 x35m

    *Buddy Breathing

    2-min (Full harassment)

    *Treading Water (hands up)

    2 x 3.5min (1 min rest)

      Knots

    1 x2 Knots Per Breath & 1x 3KPB

      Bobbing

    1-min fins on feet & 3-min w/fins on hands (Full Gear)

      Equipment Recovery

    2 x1-min Treading (Full Gear)

      Weight Belt Swim

    1 x 10min (16lbs)

    *Ten ups

    1 x20m

    * To be completed when instructor is not present at the pool

    -Full Gear is: Twin-80 Tanks, 16lb weight belt, Mask, Fins, BDU’s (on occasion)

    -2-knot series is two ropes, two knots: Girth Hitch and Bowline. 3-knot series is two ropes, 3 knots: Girth Hitch, Bowline, and Square Knot.

     

    Pulls-ups/Chins:             2 x30sec

     

    Abs:                 Hanging Leg Lifts (slow):            2 x1 min (10 sec rest between sets)

    Lying leg lifts:                              60

    Half sit-ups:                              50

    Rest:                                           10 sec

    Lying leg lifts:                              60

    Half sit-ups:                              50

    Speed-rocking sit-ups:                         To Failure

    Rest:                                           10 sec

                            Side-ups:                              25/side

     

    Pushups:            Standard-grip:  3 x1 min (approx 50+ reps)

    Close-grip:             2 x45sec

    Chinese:            2 x30sec

     

    Flutter Kicks:            1:30min x 2 sets

    1:00min x 3 sets

    :45sec x 2 sets

     

    10-Count Body Builders:            50reps



    Wednesday: Running, Swim, Cals

     

    Run:     30:00 min x -8:00 pace

     

    Swim

    Fin Swim:                     1500m with rocket fins x27:00min

    Rest & Stretch:            10:00 min.

    Swim Training:            4 x100m (3.5min rest)

    2 x200m (5min rest)

    4 x100m (3.5min rest)

    2 x50m (:45sec rest)

     

    Pulls/Chins/pulls:        10 each

     

    Abs:     Hanging Leg Lifts (slow):            2 sets x 1min (10 sec rest between sets)

    Lying leg lifts:                         70

    Half sit-ups:                              50

    Rest:                                         10 sec

    Lying leg lifts:                                     60

    Half sit-ups:                              55

    Speed-rocking sit-ups:             To failure

    Side-ups:                              25/side  

    Pushups:            Standard-grip: 3 x50

    Close-grip             2 x50

    Chinese             2 x15

    Standard-grip:             1 x40 (slow)

     

    Flutter-Kicks (sets x reps):            2x75

    1x50

    2x25

    2x50

    2x75

     

    10-Count Body Builders:            30reps

     

    Weight Training:            Back and Biceps

     

    Thursday: Intervals & Cals

    () = Reduced version Jog ½ mile, light stretching x5min

    220’s:               8 (6) x :40sec (jog to start line and start again)

    440’s:               6 (4) x :75sec (Jog 220, walk 220, restart)

    880’s:               4 (2) x 2:45-3:00min (walk 440 and restart)

    1 Mile:              2 (1) x 6:35min (walk 440 and restart)

    REST x5 min.

    2 Mile:              1 x 8:00-8:15 pace (cool down run)

     

    Pulls/Chins/Pulls:        2 x30sec each

     

    Abs:     Hanging Leg Raises:             2 x1 min (10 sec rest between sets)

    Lying leg lifts:                         60

    Half sit-ups:                  50

    Rest                              10 sec

    Lying leg lifts:                         60

    Half sit-ups:                  50

                Speed rocking sit-ups:             To Failure

    Side-ups:                  25/side

     

    Pushups:            Standard-grip:  3 x1:30min

    Close grip:            2 x:45 sec

    Chinese:             2 x:30 Sec

     

    Flutter Kicks:            2 x2:30 min

    3 x2:00 min

    2 x1:30 min

     

    10-Count Body Builders:            50ea 10 count

     

    Weight Training:            Chest & Triceps

     

     

     

    Friday: Run, Water Con, Cals

     

    Run:     65-75min (7-10 miles)

     

    Water Confidence Drills

    *Underwaters

    6 x30m (2-min rest interval)

    *Mask & Snorkel (side)

    2 x25m (2-min rest)

    *Mask & Snorkel (front)

    1 x35m

    *Buddy Breathing

    2-min (Full harassment)

    *Treading Water (hands up)

    2 x 3.5min (1 min rest)

      Knots

    1 x2 Knots Per Breath & 1x 3KPB

      Bobbing

    1-min fins on feet & 3-min w/fins on hands (Full Gear)

      Equipment Recovery

    2 x1-min Treading (Full Gear)

      Weight Belt Swim

    1 x 10min (16lbs)

    *Ten ups

    1 x20m

    * To be completed when instructor is not present at the pool

    -Full Gear is: Twin-80 Tanks, 16lb weight belt, Mask, Fins, BDU’s (on occasion)

    -2-knot series is two ropes, two knots: Girth Hitch and Bowline. 3-knot series is two ropes, 3 knots: Girth Hitch, Bowline, and Square Knot.

     

    Pull-ups:                      14

     

    Sit-ups:                       90

     

    Pushups:                     80

     

    Flutter Kicks:               75

     

    Weight Training:            Legs, Back, Shoulders

     

     

    Saturday: Run, Swim, Cals

      Run:     Road race or cross country run. Minimum 4 miles.   Swim:   Light swim, 1000m.   Cals:     Light calisthenics if any.
    CROW Gear
    Russian Kettlebell Challenge

    No Room for Error
    No Room for Error: The Covert Operations of America's Special Tactics Units from Iran To Afghanistan
    PJ Angel

    Chaos Control

    HALO
    Gear Search: