How to add X [exercise] to Y [program]... - WITHOUT burning out

For more power Swings, use ‘SWING HARD!’
https://salutis.kartra.com/page/SWING-HARD-2
For more powerful Snatches, use “The King-Sized Killer.”
https://cart.chasingstrength.com/ksk2
For a more powerful Clean + Jerk, use Kettlebell RMF.
https://go.chasingstrength.com/kettlebell-rmf-2022/
To add on barbell or bodyweight work to your kettlebell training, use ‘THE BOLT ON BUNDLE.’
https://salutis.kartra.com/page/M82491
I think it’s once again time to visit this question as keep receiving A LOT of emails about it…
But first, you know who Ip Man was?
He was a Wing Chun sensei in China and Bruce Lee’s teacher.
Very unassuming looking individual, yet he’d beat you down in a heartbeat.
Why are we talking about Ip Man?
Well, that’s kinda how a lot of people describe my programs - very unassuming.
They look easy on paper, but they “put a hurt” on you.
In fact, most customers “warn” others to start easier and lighter than you think you need to.
So, that being said, if you use my programs as written, and do them will all your “gusto” - full engagement, not checking email and posting on the ‘Gram between sets…
… You, like most others, will be shocked (in a good way) with your results.
Ok, that warning shot fired across the bow, here are 5 ways I recommend “adding to” any of my programs:
1- Technique Practice
Let’s say you wanted to learn the Double Kettlebell Jerk but still wanted to do your Clean + Presses, etc.
You’d simply carve out 10 to 15 minutes BEFORE your main training and DRILL - that is PRACTICE your techniques.
NOT “work out.”
There should be very little fatigue created, if any at all. You should feel fresh…
Your nervous system should feel primed for the main event.
Speaking of “the main event,” I’d also cut back 5 or 10 minutes of your “main course” just so you don’t interfere with your recovery.
After a few sessions with your technique work, you can start adding time back on to your main training as long as you can recover.
2- Power Training
This is low rep, high effort, high-speed training.
Examples are:
Snatches
Double Snatch
Clean + Jerk
Jerk
And even Swings.
And we’re talking about using 1-5 reps depending on the exercise (1-2 reps for Jerks, 3-5 for Swings, for example) done for the purposes of becoming more explosive.
Again, these are NOT done anywhere to fatigue.
5 to 15 minutes on the front of a regular training session is more than enough.
And again, just like the technique work, you should NEVER be tired and you should feel almost “buzzed” - ready for whatever your “main course” is.
3- Pure Strength Work, Part 1
This is typically done before more “metabolic” type work.
For example, if you were doing OTM conditioning work, you’d do your strength work 10 to 15 minutes before your conditioning.
4- Pure Strength Work, Part 2
For programs like ‘THE GIANT’ I recommend doing strength work after the main dish.
Nothing fancy: 2-3 sets of 2-5 reps. Pick one exercise. Do it after.
5- Conditioning
Most people think they need to add “extra” conditioning.
“Bruh, that’s not enough werk fer me… I’m WAY more advanced than that… So I added in 400 Swings on my off days to get a better werk-out…”
I’m trying to think of some kind of appropriate Monty Python response here, but words fail me at the moment.
Essentially, the key to getting “more conditioned” with kettlebells is NOT to add on more Swings with crappy technique like most people default to…
… Is to do two simple things:
Thing #1 - Refine your technique.
You’d be shocked at how this will ramp up the “intensity” of your workouts.
Every. Single. Person. That ever came to my Kettlebell STRONG! Workshops experienced this firsthand.
There was much trembling and shaking and huffing and puffing…
… With “just” 2 reps sets!
Thing #2 - Add MORE Power!
Just like Tim “The Toolman” Taylor from that old 90s show, “Home Improvement” -
“MORE POWER! AR-AR-ARRRRGGGGG!
Make each and every rep of your ballistics as explosive as possible instead of just phoning it in and checking off your reps.
“1000. Check.”
My rear end.
Dollars to donuts they weren’t 1000 GREAT ones.
Hopefully this gives you some ideas of “when” and “if” adding is necessary.
Stay Strong,
Geoff