The 20 minute kettlebell workout

Here is my new favorite kettlebell routine. It takes 20 minutes, thats it ;) It's very simple but not easy. Here are the basic rules:

Pick 1 size kettlebell, I use the 24k for this. Choose wisely, your goal is to not change bells.

You will stay moving for 20 minutes, do not stop.

:30 of 2 handed swings

:30 of Goblet squats

:30 of pushups

200 meter run.

Repeat this for 20 minutes without rest. This is not an "all out" crossfit type routine. Quality reps is key. If you do not know how to manage fatigue yet then this workout is not for you. Keep track of how many "rounds" you finish and try this twice a week for 4 weeks.

If you are gassed, use the 200 meter run as a active recovery, if you can fly on the 200 meter runs, go for it.

The average male KB'er should start with a 20k or 24k while most women (not all) should use a 12k, 14k or 16k bell

Pace yourself, it's a long 20 minutes

Conditioning for soccer players

Soccer is a passion of mine, I have played since I was 6 years old. I have been very fortunate to train several pro soccer player over the years and have developed a pretty straight forward way to get fit fast. The protocol is designed for a pretty fit high school player all the way up to the pros. All of these intervals are based on 1 minute of work, so a 45/15 interval would be 45 seconds of a brisk jog and 15 seconds of a sprint. I use 50 yds as a distance, this way you can open up your stride length.You will be running back and forth for the duration of your workout. These workouts will be done twice a week, and at the end of a training session. This will take 9 weeks and if you are honest and if you train hard, you will reap the benefits. This training regimen will replace long distance running.

Weeks 1-3

#1 45/15 for 5 min
#2 45/15 for 6 min
#3 45/15 for 7 min
#4 45/15 for 8 min
#5 45/15 for 9 min
#6 45/15 for 10 min

Weeks 4-6

#1 40/20 for 5 min
#2 40/20 for 6 min
#3 40/20 for 7 min
#4 40/20 for 8 min
#5 40/20 for 9 min
#6 40/20 for 10 min

Weeks 7-9

#1 35/25 for 5 min
#2 35/25 for 6 min
#3 35/25 for 7 min
#4 35/25 for 8 min
#5 35/25 for 9 min
#6 35/25 for 9 min

A few thoughts....

Conditioning is all in your head, keep your head down and train hard every step you take.

Be honest when you sprint, when it's time to sprint, you better be moving!

Make sure you turn in both directions at the end of each 50yd marker, you do not want to create imbalances by only turning one way.

Never act tired, act as if you have been there before and you are comfortable. Never let your opponent see you fatigued, be mentally tough. Make sure they quit before you do.

I have done this, it works. I would never prescribe a routine that I haven't done myself. Practice what you preach.