Kettlebell workout | Rising Tsar

Code: VID0012
(3 customer reviews)

Rising Tsar is the perfect program choice if you already lift kettlebells and would like to add Indian clubs into your tool box. It is a 12 week program designed to increase strength, muscle mass, cardio and mobility.
The Indian clubs exercises provide active recovery and help balance the intensity of strength training. With our tutorials, no previous experience is necessary.

We do not recommend this program if you are new to kettlebells, as the exercises involve technical moves performed with 2 kettlebells. Full description below.

25.00

In Stock

Description

Kettlebell workout Rising Tsar | Kettlebells & Indian clubs

Our kettlebell workout Rising Tsar is a training program with complexes for strength and power. We use Indian clubs as the perfect complementary tool for mobility & active recovery.
If you’ve never swung Indian clubs before, we kept things simple enough for you to join the party!

1. Better mobility in the shoulder girdle and thoracic spine helps the overhead shoulder position. Optimal range of motion and stability is key for safe kettlebell training.

2. Swinging clubs is an effective way to decompress the joints and bring a soft balance to hard physical training.

3. The full body and brain integration involved in swinging clubs smoothly and fluidly improves coordination, timing, agility, and body awareness. Building new neural pathways also goes a long way to look after your brain health!

About the program

This kettlebell workout is based on an A and B session template with proven strength training principles such as progressive overload, density, and variable overload.
One session, you’ll be focusing on primarily on strength, mass and coordination, the next will target more cardio and mobility.
In each session, we combine ballistic fast lifts like jerk and snatch with grinding movements like squats and press for synergy, and effective training.

The variable overload principle means you’ll introduce elements of calculated randomness when it comes to exercise choice and volume. This way you’ll be able make progress over 12 weeks without becoming bored. It’s easy and fun to follow along.

You can train 2-4 times a week on this program. Actual training time for each session, not including warm up, varies from 20 to 40 minutes, but also varies from session to session.

What you’ll need

You’ll need an interval timer, at least one set of paired kettlebells, and a set of Pahlavandle or Indian clubs.

We recommend 1kg or so for men, about 700g for ladies for the open style exercises.
Another set of clubs in the 2-3kg range for closed style exercises would be an advantage to make the most of this program. If using Pahlavandle, have a pair of bottles filled with water, another pair filled with sand.

Kettlebell exercises include: Turkish get up, swing (and variations), clean, jerk, snatch (and variations), press (and variations), bent over row, squat, jump squat  and loaded carries (and variations).

Indian club exercises include both British style  club swinging, and Persian meel type (closed style) club swinging.

Kettlebell workout Rising Tsar includes:

  • Training Guidelines, PDF manual, log book template, print out reference sheets
  • Club swinging 101 express (safety and key point of club swinging to get started in hurry)
  • Club swinging video demonstrations and explanation of key points
  • Kettlebell video demonstrations and explanation of key points
  • Rising Tsar program print out sheets for easy reference

Total playing time:   1 hour 16 minutes
Downloads are split into 3 ZIP Folders (180MB + 1,5GB +1,2GB)
READ OUR DOWNLOAD GUIDE

3 reviews for Kettlebell workout | Rising Tsar

  1. David Ezekiel (verified owner)

    This program is one of the first I have run that adequately incorporates both of the most neglected kb movement patterns of loaded carries and upper body pulling. I believe the rows and Indian club movements have probably helped me progress my jerks and snatches more safely after rehabilitating a torn rotator cuff. I recommend to anyone looking for variety and, more importantly, balance in their training.

  2. Bowden L Palmer

    Well, I had to restart it (sneezed violently and hurt my back – not the program’s fault), but I think I can review it honestly after all this.
    This is a very good program – it will work you hard. It’s lead to some marked improvement in my muscle tone and strength.
    But, there is a catch. First, the written descriptions of the Stolnik and Jester complexes are incomplete. Watch the video and write it down for later. An updated PDF would be much appreciated.
    Second, it’s complex. During my first run through I didn’t roll the dice. I just iterated through the complexes and patterns until I had them down decently.
    Despite these 2 ‘catches’ I still recommend this program.

    • Thierry Sanchez

      Thanks for the heads up about updating the PDF, it’s noted and will be fixed!

  3. Ben (verified owner)

    Spasibo! Thank you, this is superb.

    The programme balances the competing needs for quality instruction, consistent application and enough variety to combat the training ADHD which can set in really easily when training over the internet.
    The club complexes are brilliant. Simple enough to describe but challenging enough to feel really rewarding when you nail them. They become a nice counterpoint to the double kettlebell work.
    A great way for those comfortable with kettlebells to add in and learn new skills with clubs. If you’re still learning kettlebells, hold off for the time being – when your technique is ready this will be a nice treat for you.
    Highly recommend adding this to your training library (or as a target to grow towards), and more importantly, your practice.

Add a review

Your email address will not be published. Required fields are marked *

You may also like…

  • wooden indian clubs large new york style
    TRAINING EQUIPMENT

    Wooden Indian clubs | New York style, large

    These stunning Indian clubs are made in the “New York” style, after Sam D Kehoe’s modification of the traditional English design.

    The longer handle shifts most of the weight towards the end of the club, and they swing beautifully!

    These clubs are for the advanced club swinger. You will need a decent level of strength to perform the traditional British heart shaped swings in an open style.

    The length, size and balance make those clubs a great substitute for Persian meels and single club/ mudgar exercises.

    Sold as a pair.
    Length: 63 cm | Weight: c. 2,3 kg per club | Handle diameter: 3,2 cm

    (1 review)
    189.00 Add to cart
  • teardrop indian clubs small victorian era wooden indian clubs
    TRAINING EQUIPMENT

    Teardrop Indian clubs | Victorian style, small

    Teardrop Indian clubs were very popular in Victorian England.

    The size and weight of those clubs are perfect for beginners who want a light wooden club. It’s also a fantastic club for people wanting to perform very complex and advanced patterns, such as snakes and wrist circles.

    Due to their design and shape, the weight of this club is fully distributed at the end of it, providing a lot of torque. This results in a fast and smooth swing even with their relatively light weight.

    Sold as a pair.
    Length: 49 cm | Weight: c. 0,7 kg per club | Handle diameter: 3,2 cm

    (2 reviews)
    119.00 Add to cart