The SILENT Kettlebell Workout KILLER (Destroys your results)
- Geoff Neupert
- 4 hours ago
- 3 min read
Here’s a 3-day a week program revolving around the Single or Double Clean + Press.
Here’s a 3-day a week program revolving around the Double Clean + Press and the Double Push Press.
Here’s a 3-day a week “Snatch Only” program for when you’re really busy.
Here’s a 3-day a week “Swing Only” program if you’re a rookie or have shoulder problems limiting you from going overhead.
And if your recovery is good, you’re getting 7-9 hours of sleep a night, and want a 4-day a week plan using the Double Clean + Press, Double Front Squat, and the single Snatch, check this program out.
And finally, if you have your sleep dialed in, and feel like you need more of a challenge, then check out these programs.
If I told you by making one simple change in your life, you could see the following:
[+] Faster strength gains - your KBs start feeling lighter and you’re lifting heavier bells
[+] More muscle mass - tighter shirt sleeves and shoulders
[+] Decreased body fat - looser pants
[+] More energy - say goodbye to the 2pm crash and the need for coffee or an energy drink
[+] Less stress, anxiety, and even negative thoughts - and more peace
[+] Less hunger - and less desire for junk food and other cravings
[+] Less decision fatigue and feeling overwhelmed and more calm, collected, coolheadedness
Would you make it?
And no, it’s not taking the latest “magic supplement.”
And no, it doesn’t cost you an arm and a leg.
In fact, financially, it costs you zero.
What is this Deep Magic?
SLEEP.
Now before you brush me off and say you don’t need more sleep, here’s what the research says happens to you when you get less than 7 hours of sleep each night.
Whether you know it or not, like it or not, or agree with it or not, you experience or expose yourself to the following:
1- Impaired cognitive function (including memory problems, decreased concentration, and impaired decision-making)
2- Metabolic dysregulation (including insulin resistance and increased risk of type 2 diabetes)
3- Compromised immune function (increasing susceptibility to infections)
4- Mental health issues (including increased risk of depression and anxiety)
5- Hormonal disruption: Poor sleep alters key hormones involved in appetite regulation, particularly increasing ghrelin (hunger hormone) and decreasing leptin (satiety hormone)
6- Insulin resistance: Sleep loss impairs insulin sensitivity, promoting fat storage, especially visceral fat
7- Increased caloric intake: Sleep-deprived individuals tend to consume more calories, particularly from high-carbohydrate and high-fat foods
8- Reduced energy expenditure: Sleep loss may decrease physical activity and non-exercise activity thermogenesis
9- Reduced protein synthesis: Sleep deprivation impairs the body's ability to build and repair muscle tissue
10- Elevated cortisol: Poor sleep increases stress hormone levels, which can promote muscle catabolism (breakdown)
11- Decreased testosterone: Sleep loss lowers testosterone levels in men, compromising muscle maintenance and growth
12- Impaired recovery: Insufficient sleep hampers post-exercise recovery and adaptation
So, as you can see, while your workouts are important to stimulate the change you want…
Without enough sleep, you won’t FULLY see those changes because you can’t recover properly.
How much sleep do you actually need?
According to the American Academy of Sleep Medicine and Sleep Research Society:
7 to 9 hours a night.
REMEMBER: It’s not how hard or how often you workout that produces results. It’s how well you recover from those workouts that produces results.
That’s why I routinely recommend the majority of guys train / workout 3 days a week, for 20 to 30 minutes a day.
At most, 3 days a week for up to 60 minutes if your recovery is great and you’re getting 7-9 hours of sleep each night.
And work on their sleep in the meantime.
If you’re not sure what the best kettlebell workout plans are for 3 days a week, I recommend you focus on ones that:
[a] Simultaneously “recomp” you - get you stronger, leaner, and more muscular at the same time
[b] Improve your conditioning along the way
[c] Reduce the mental friction of finding the “perfect program”
I leave links to my best programs that will help you sleep like a baby in the description below.
At the end of the day, smart workouts are important.
But sleeping enough - 7 to 9 hours a night - is like the “cheat code” for the overworked, overstressed, Modern Man to get results.
Stay Strong,
Geoff
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