Getting started with Kettlebells

Here's my goal: As light as possible, as strong as possible, as agile as possible, as fast as possible

Ballistics: swings, snatches, cleans, clean & jerk, H2H juggling*
Grinds: Turkish getups, Bent press, Military Press, Overhead squats
Intuflow (see here for part one: http://www.youtube.com/watch?v=w1aLdYgfr3M)

If you're new at this - and this may be too damn boring and basic but it *really* pays off - for three weeks do this:

• Day 1: Swings - Set a timer for 20 minutes then swing it: Five two-handed, five left-handed, five right-handed, five two-handed. Then rest as long as you need to and repeat. On day 4, 7, 10, 13, 16, 19 you're going to do at least one more rep than the prior day.
• Day 2: Turkish getups. Do them like this (http://www.tacticalathlete.com/tguarticle.htm). Your first day, set a timer and do as many as you can, alternating left/right in twenty minutes. On days 5, 8, 11, 14, 17, and 20 do at least one more rep than prior days.
• Day 3: Intuflow (basically calisthenics from your childhood but now that we're old(er) it's good for our joints and flexibility)

What? You're thinking, twenty minutes of workout a day is fine for TV commercials, but really? Well, not exactly. Apart from that program: walk, sprint, jump-rope, and fiddle with the kettlebell - try presses, bottom's up presses, snatches, etc. But the important thing is to get your skill practice in so that as your skill improves you can push yourself harder without that skill breaking down resulting in injury.


*I can't recommend highly enough Jeff Martone's H2H KB. Get this one (http://www.tacticalathlete.com/h2hcircuits.htm), put it on your iPOD and go. (Besides, it flat looks cool.)