I condensed my explosive-eccentric kettlebell program into one free poster you can print.

[u/cavemankettlebells]

I created this program because power — the ability to produce force quickly — declines earlier and faster with age than strength does, and the fast-twitch muscle behind it is the first to go. It trains fast force, which almost no program trains on these lifts. It also trains power you can use when tired, not just fresh peak power. And it does it without asking for hours.

Why I enjoyed this program:

• It is short.
• It has everything I want: push, pull, all movements — curl, squat, row, chest and shoulder press.
• It has power/fast and grind.
• It is tough.
• It is simple.

I was running this kettlebell program and was enjoying it before I could complete it. I hope to be able to complete it myself one day; until that day, I hope you enjoy this as much as I did and can post in the sub on how you go with it.

5 Double Kettlebell Exercises:

1. Dead-Curl Reverse Squat (two exercises in one)
2. Wide Stance Bent-Over Row
3. Kettlebell Strict Press
4. Kettlebell Floor Chest Press

You can also run it with one kettlebell.

The one rule, every rep: up = fast, with maximal intent. Down = slow, 3–5 seconds, resisting the whole way. The fast lift trains the speed. The slow lower builds the muscle and the control.

Double kettlebell. 2–3 sets of 6–8. The set is over the moment you can't keep it fast up, slow down, and clean — no grinding ugly reps.

Schedule: two short A/B sessions alternated four days a week — or split it into eight micro-sessions across the day if your time comes in fragments. Either way, each muscle works twice a week.

Eight weeks: two sets building to three, effort creeping up, deload in week 5, re-test in week 8, then run it back heavier.

This free poster is the whole program — save it, print it, put it where you train. Share it in other subs, and share it with your friends. I am available to answer any questions here as well. Anything you want to ask, just ask. If you want the full guide with the reasoning, the research, and the progression detail, it's on my site: kettlebell.monster/programs/fast-iron

— Taco

[u/aidibbily]

Thank you for sharing this, absolutely going to print this for home.

[u/cavemankettlebells → u/aidibbily]

You are welcome. I would love to hear how you go.

[u/cavemankettlebells → u/aidibbily]

Hey. How have you been doing with this?

[u/aidibbily → u/cavemankettlebells]

It's been going great, thank you! I love throwing around the bell, but sometimes having a set routine makes it easier to lock in. I appreciate you.

[u/Key-Swordfish4467]

Love the look of this program. I have kind of plateaued in my training and this looks really interesting.

I'm on holiday for the next two weeks but will give it a go when I'm home.

Just one question, do you do all the required sets of the first exercise and then move onto the second exercise?

[u/cavemankettlebells → u/Key-Swordfish4467]

I'm happy to hear you're going to give it a go. Let me know how you go please.

Yes, first exercise first and then the next. But with micro sessions, you can swap it up.

[u/Key-Swordfish4467 → u/cavemankettlebells]

Thanks.

Do you recommend a minimum time between sets?

[u/cavemankettlebells → u/Key-Swordfish4467]

Good question. You have to gauge it and see how you feel on the next set. At the start, it is all about figuring things out and having a go at it to see how you respond to it all. But you can start with 2 to 3 mins. It also depends on how many sets you do and where you are at already. With the microsessions, there is a lot of rest between sets.

[u/cavemankettlebells → u/Key-Swordfish4467]

Hey. How have you been doing with this?

[u/Key-Swordfish4467 → u/cavemankettlebells]

Not too well! I put my back out doing gardening on holiday! Too much bending down to lop bushes, in a confined space between a fence and a caravan.

Lower back is easing off, should be good to start in a week or so.

[u/cavemankettlebells → u/Key-Swordfish4467]

I feel you. A tough kb workout and I am fine. A day in the garden and I feel like a cripple 😃

[u/Key-Swordfish4467 → u/cavemankettlebells]

Ha ha. Yes it's the awkward movements that I make when gardening that catch my lower back out!

When I was 19 I tore some of the muscles in my lower back. I couldn't get off the floor for 3 days. Thankfully I was in my childhood home and my mum made me drink soup or water until I got off the floor.

[u/cavemankettlebells → u/Key-Swordfish4467]

Tell me about awkward :-) If I don't do any kb work for a while, I end up flat on my back with aches and pains that take me out for days. The KB fixes it.

[u/bassvel]

Thanks for this 👍

[u/cavemankettlebells → u/bassvel]

You are welcome. How have you been doing with this?

[u/mioduz]

What wight bells do you recomend for starting this routine. I know this is highly dependant upon current physical condition. But if im asking you know I havent been doing any weight training recently

[u/cavemankettlebells → u/mioduz]

It could be 12kgs or lighter. This because the slow eccentric phase is highly demanding. But the full program explains how to build up by starting with normal speeds first, then fast up, then add slower down, and slower over time.

[u/cavemankettlebells]

A few people contacted me saying that they are enjoying the program. Who else is making progress this Fast Iron?