Understanding Progressive Overload

Last Updated on 23 August 2019 by Greg Brookes

Probably the biggest mistake that people make with their training is not factoring in a logical progressive overload factor for their workouts. In order to make improvements it is vital that you have a strategy every time you do your training. Just adding one more rep over time soon builds up.

Here are 2 different progressions that you can use with your kettlebell training, in the first example adding 1 extra rep per workout and the 2nd example adding 2 extra reps.

3 Set Progression – Target 3 x 5 reps

3,2,1
3,2,2
3,3,2
3,3,3
4,3,3
4,4,3
4,4,4
5,4,4
5,5,4
5,5,5 (now increase the weight and start again)

 

5 Set Progression – Target 5 x 10 reps

10, 8, 6, 4, 2
10, 8, 6, 4, 4
10, 8, 6, 6, 4
10, 8, 6, 6, 6
10, 8, 8, 6, 6
10, 8, 8, 8, 6
10, 8, 8, 8, 8
10, 10, 8, 8, 8
10, 10, 10, 8, 8
10, 10, 10, 10, 8
10,10,10,10,10 (now increase the weight and start again)

I have used this format successfully with both clients and in my own training. I particularly like it for heavy pressing movements and it is great for Pistols too.