The Athletics Department — Strength Training
Kettlebell Foundations
A 4-week kettlebell program built with the A.S.D. method.
4 Weeks
3 Sessions/Week
5 Foundational Lifts
Why Kettlebells, Why Now
Kettlebells are one of the simplest, most ergonomic training tools available. No machine to hide behind, no ego lifts — just you, the weight, and whether you're willing to move it with control.
Four weeks, three sessions a week, movements that build real strength and real discipline at the same time — small, honest reps, stacked until they compound.
What's Inside
- A warmup routine and equipment guide to get you started
- Five foundational lifts with real form cues: Deadlift, Swing, Goblet Squat, Halo, Farmer's Carry
- A full 4-week progression — Week 1 Assert, Weeks 2–3 Solve, Week 4 Discover — sets, reps, and load, week by week
- A personal-best benchmark test in Week 4: max unbroken kettlebell swings in 60 seconds
Who It's For
Anyone starting from zero with kettlebells who wants a real, structured plan instead of guessing. One kettlebell, a flat patch of floor, and four weeks is all it takes to get through it.