Skip to content
FKS

Online program · 7 weeks · 35 sessions

FKS Full Kettlebell Off-Season

A complete 7-week, Monday–Friday kettlebell strength, power and jump program. Train from the website with workout demonstrations and Movement Library links, or print the full program PDF and take it to the gym.

$49$79one-time

The weekly layout

Five training days each week, Monday to Friday. Weekends are for recovery, skill work or light mobility.

  1. Monday

    SHOULDERS + BACK + POSTERIOR CHAIN

    Full shoulder pressing, pulling, snatch, RDL, row, and shrug volume. · 60–75 min

  2. Tuesday

    CHEST + LEGS + CORE

    Pressing, squat, lunge, step-up, calf, push-up, and 300-rep core work. · 60–75 min

  3. Wednesday

    CORE + ROTATION + CARRIES

    Full rotational and trunk endurance day using kettlebell drags, passes, holds, and carries. · 40–55 min

  4. Thursday

    CLEAN + DEADLIFT + ARMS + CORE

    Power clean/deadlift focus plus full century arm complexes and 300-rep core work. · 45–65 min

  5. Friday

    POWER + JUMP + LATERAL FOCUS

    Complete jump complex retained, with kettlebell power substitutions where appropriate. · 35–50 min

What's included

  • Full program PDF — download, print, train offline
  • Every session on the website with sets, reps and load guides
  • WATCH WORKOUT DEMONSTRATION videos
  • Movement Library coaching for linked exercises
  • Warm-up and Core 300 circuit
  • Progress tracking for all sessions

Buying a program doesn't start a monthly membership. FKS members can buy programs too.

Purpose
Preserve the original Monday–Friday strength, core, power, and jump-training structure using kettlebells as the primary resistance tool.
Session length
Approximately 45–75 minutes depending on the day, rest periods, and century-set pace.
Schedule
Monday through Friday. Saturday and Sunday are recovery, basketball skill work, or light mobility.
Equipment
A light bell for shoulder/arm work, a moderate bell for single-arm work, a heavy bell for hinges/rows, a box or stable step, and open space.
Suggested bells
Use 20 kg for most single-bell strength work and 24 kg for hinges/rows when clean. Use a lighter bell for bottoms-up work, arm complexes, and loaded jumps.
Effort
Most strength work stays near RPE 7–8. “F” means technical fatigue—not failed or broken repetitions.
Book a Class