Training Science
Articles about training science for kettlebell and steel mace athletes.
The minimalist kettlebell program: three exercises, full body, real results
Wave loading with kettlebells: a smarter way to push strength
Wave loading uses ascending and descending sets to trick your nervous system into lifting heavier. Here's how to apply it with kettlebells.
How to structure a kettlebell complex that actually trains something
Most kettlebell complexes are just random exercise lists. Here's how to build one that targets a specific adaptation and gets results.
AMRAP vs EMOM: Which protocol fits your training goal?
AMRAP and EMOM look similar on paper but train different qualities. Here's how to pick the right one for strength, conditioning, or skill work.
How to Use an Interval Timer for HIIT Workouts (Step-by-Step Guide)
Learn how to set up an interval timer for HIIT workouts. Covers work-to-rest ratios, timer features, protocols for every level, and common mistakes to avoid.
EMOM Timer: The Complete Guide to Every Minute on the Minute Training
Master EMOM training with this complete guide. Covers programming, rep selection, sample workouts, and how to use an EMOM timer for strength and conditioning.
How Rest Intervals Affect Hypertrophy vs Strength in Kettlebell Training
How long should you rest between kettlebell sets? The answer depends on your goal. Here's what the research says about rest for strength vs muscle gain.
Progressive Overload with Kettlebells: 7 Methods Beyond Adding Weight
Adding weight isn't the only way to progress with kettlebells. Here are 7 research-backed methods to drive adaptation without jumping bell sizes.