RKC Program Minimum and my opinion ...

As more and more people ask me for pointers on the "Hard Style" Manmaker I got the idea to post a short piece here. My opinion is that if all you do is the below exercises, then you will be fitter, have more mobility, and look better than 99.9% of mankind. Simple is good. Complicated is bad.

The idea behind Program Minimum is to create a the resiliency and durability to really begin to practice with kettlebells safely and effectively.

The two exercises that make up the foundation for the RKC strength and conditioning are the Kettlebell Swing

and the Turkish Get Up



Let's discuss the Swing first.

In fact, I write about the TGU tomorrow.

The swing requires that your body work as a machine. Done correctly you will use your hips, legs, back, heart, soul and lungs. The goal is to work up to 12 minutes of high reps swing sets with active recovery of your choice between sets. Could be jumping rope, mountain climbers, jogging.....you get the idea. The fitter you get the less active rest you will require. Then you will be able to do back to back sets.

What does high rep mean? The number you can do correctly and with safe, good form. Swings gone bad are bad indeed. Focus on quality and not quantity. Keep working to do more well each session.

Do this for twelve minutes twice a week and you will be strong, tough and ready for anything.

Sandy Sommer, RKC