Friends, I'm sure you will have plenty of questions about The Program Flynnimum, so please post them here in the comment section (I'll answer as many as possible). Also, if you enjoyed this video, please SHARE, COMMENT, and SUBSCRIBE, as this really helps to grow the channel. In the meantime, let me make a few important clarifications. After I'll sketch the full program -- but don't skip watching the video, there is really important info in there if you want to get this right! OK, here we go. 1) Remember that for the primary routine, I want beginners to train 2x/week. If you consider yourself more intermediate/advanced, then I want you to train 3x/week. Train (preferably) on non-consecutive days. 2) Conditioning can be varied and should be performed AFTER the primary training session or on different days entirely. I recommend just grabbing some of my (lighter) kettlebell complexes at random and working them for 15 - 20 minutes. See 101kettlebellworkouts.com for ideas. 3) Hollow holds... some of you may be wonder how to perform "reps" of this exercise. That's a great question. If opt for the hollow hold, then just work sets to failure. Honestly, if you are doing this exercise right, chances are you will only be able to last 30 - 60 seconds. If you can go longer than 60 seconds with actually good technique, then consider weighting your ankles and wrists. OK, as for The Program Flynnimum itself, the weekly set and rep scheme is as follows. Weeks 1 & 2 = 3 sets x 10 reps (of all exercises) Weeks 3 & 4 = 3 sets x 12 reps Week 5 = 4 sets x 10 reps Week 6 (de-load) = 1 set x 10 reps Weeks 7 & 8 = 4 sets x 12 reps Remember: Every exercise, as explained in the video, should be performed for each routine. Also -- and this is critical -- you want to be sure you are using a weight/intensity so you are WITHIN 2 - 3 reps of TECHNICAL failure (where form begins to seriously break down). If you don't get the intensity right, you will seriously miss out on the major benefits of this program. These sets should be VERY HARD. OK, y'all rock. Thanks for tuning in and, Strong ON! - Pat
After we had my kid during the pandemic my fitness went to shit, and prior to that I was a BJJ and Crossfit nut who took it super seriously. I am trying so hard to find time in my life to get back to where I was now that the kid is older, and programs like this are a true lifeline. I have supported your work and purchased your programs, and will continue to do so because I believe you truly understand what it means to both manage a family and manage ourselves at the same time. Thank you!
This means a lot, thank you! I certainly do understand - having five children and running my own business - the very real challenges of effectively balancing many different but important commitments in life. I hope my programs have been serving you. Reach out, directly, anytime.
Just finished my 3rd session of PF and loving it. Great program to alternate days with my Spartan Race training. For the first 8-week run through, I’m doing Bent-Over Rows for the Pull and Hollow Holds for the Abs.
Completed my 2nd PF session for the week early this morning. Went very well! Used 53s for all the movements and did Bent Over Rows for the Pull. My abs were still sore 😣 from the Ab Wheel on Wednesday, so I’m easing into it with 1 set of Ab Wheel and 1 Hollow Hold today.
Great video once again, buddy! I'm still grinding away doing the ABC but have finally found the sweet-spot for me, finally. I was doing 6 days a week with mixed results. Some days I would get 1x extra complex but then the next day it would decrease or stay the same and then the next day a decrease. I'm doing a mon, wed, fri split now and it's perfect for me. Currently I'm still figuring out the ideal rest period for me but I think today's workout went well. It went like this. Emom for as many complexes as I could, then when I struggle/fail, increase rest time to 1m and go again. When I start to fail with 1min rest, do 2mins rest and get an extra few complexes in. The Kettlebell bug has bitten me again, I love this thing!
@@barrylarryharry7183 funny how actually reducing workout frequency can boost results, huh? Certainly has been the case for me as well. Glad to hear things are going well, and happy training, my dude! 💪
Excellent video, as usual! Pat, I am starting this program tomorrow morning. Since completing the 300 Sing Challenge, I have been jumping around a bit in my training, not finding the right focus and flow with my additional Spartan Race (conditioning) training. For the next 8 weeks, I’m in on this!
I just finished this very program! You had it posted on one of your web pages or somewhere in the mountains of content you provide. The biggest thing I noticed was that my legs became considerably stronger. I went from barely being able to do 3x10 KB double front squat to being able to do 4x12 with relative ease! I think that was possibly because I actually HAD to stick to doing dbl KB front squat for 8 weeks. And that is something I've never had the fortitude to do because double KB front squats give me a sense of utter dread. But I pushed through the dread and got good results as a reward. Thanks for your content!
Nice, Joe, and thanks for reporting back in. You're right: I have an older version of this -- which is not *just* kettlebell based -- on my Substack. This one, of course, is slightly updated and designed specifically for the kettlebell moves. That's some awesome progress you made there. Cheers to you, my friend. What's next?
@@KettlebellQuickies Thanks for the reply! I'm shifting to more density or faster paced, conditioning style workouts."Metabolic resistance" is how I think you put it. Bodyweight mixed with kettlebells at a fast pace - I want to get ready for Spartan races and other similar events.
@@joebeman8000 nice. MRT (see my Fight Club video?) is great for busy people looking to get in good shape fast. It probably won’t put on as much muscle as this routine here, bury that isn’t to say it won’t put on any. Good luck with the race. Be sure to do plenty of climbing/grip work 💪
Started the "The Program Flynnimum" just now, planning to train 3 times a week (Mon-Wed-Fri) and to finish by the end of May. As of now I'm using two 12 kgs (26 lbs) kettlebells and had to struggle a bit to finish the last set of squats and pullups. Set a timer with 45 secs for the reps and 45 secs rest after each set. Hope I did everything as it's supposed and inteded to be ;)
Sounds like a good start. I would just give a little extra rest between sets. 45 seconds is a big short for strength/muscle work. More like 2-3 minutes. 💪
Yes, this is common. Often, people can pick the right sort of exercises, say, for the outcome they want, but they can work those exercises poorly (frequency, volume, intensity, technique), which would be a case of being effective without being efficient. The reverse is also possible, even if less common. Somebody may have incredible running technique plus a great running program, but if their goal is to build muscle, then yeah. Not the most effective choice of activity.
Kettlebell quickies hahaha what a name! The vid I've been needing, great info. I'm a new dad and just cant get to the gym as often. I want a couple of kettlebells and a few exercises to just keep on top of every day for like 20 mins. We need a follow along vid, will get recurring views too. What's your advice on which weight to get? FYI bit long winded intro for the vid imo had to watch on 2x, just some constructive criticism :) - although maybe it's cos impatient and I just wanted to see the program and how heavy I need 😆 (oh time stamps would help)
Thank you for this plan! My only question is, are we to perform each push, pull, hinge, squat and ab exercise in succession like a circuit? Or do we break up each movement on their own, like push exercise for 10 reps, rest for 3 minutes, repeat for 2 rounds, then move on to pull, etc? *EDIT* Just found the reply to my own question further down in the comments. Ignore this! Thanks again!
Hey Pat! This is great. Having tried it (modified) this morning, I do wonder if it is appropriately a "minimum" for us dads with uncountable children. If I did the ab hollows for 30-60 seconds x 10 for 3 rounds, that's 15 - 30 minutes right there. Adding a kettlbell conditioning at the end could make this at least an hour. I think most of us with uncountable kids who don't do fitness for a living have 15-30 min a session for 3 times a week at best. But this definitely helped get me out of a fitness rut. Cheers! Christ is risen!
Thanks! Fortunately, you’re counting the hollow holds wrong. 30-60 seconds = 1 set. You only need to do that 3x. That should save you a considerable amount of time : ) If you’re still time-crunched, just start out by removing one set from each exercise of every workout. Build up from there.
Hi Pat. I have a dumb question in regards to the incorporation of the Kettlebell swing into this program. I do use the Kettlebell swing - but I've never used it in a way (or at a resistance level) that I'd either hit technical "muscular" failure or 2-3 RIR in the 10 to 12 rep range. I'd say the closest I've come to anything similar to a failure set (or 2-3 RIR) with the swing - would be at a significantly higher rep & moderate weight resistance range in the later rounds of a kettlebell swing HITT type workout - & even then I'd probably describe the experience as being more of a cardio/lung burning type of "failure" then a localized "muscular" type of failure - (which in my mind is a lot different). In terms of following this new program that you laid out here - when executing KB swings in this routine - should I just go significantly heavier in weight for the prescribed 10-12 rep 2-3 RIR range - or considering my lack of experience with extremely heavy KB Swings - should I continue to use higher rep swing sets with the more moderate loads (20-24kg) as I'm accustomed to using - until I reach failure/2-3 RIR - & if so would there be any downside to this? Thank you - & sorry for being so wordy with my question. I'm not known for being the most concise question asker.
This is a really good question, actually. The swings are the outlier exercise here. Truth is, most people just won’t be able to hit the right intensity with a kettlebell deadlift, hence the choice of using a ballistic. For technical failure, we’re looking looking to use a weight where we notice a significant downshift in speed/snap. This shouldn’t be too hard, especially if using double kettlebells (I imagine most even generally fit dudes will find a speed decrease happening around 10 reps with something between 2 x 24-32kg) and when performing the swings hardstyle (with as much snap as possible). Even if you’ve been swinging a while you might be able to find the right intensity even with just one single heavy kettlebell (you could also perform start-stop swings in that case). Make sense?
this video just happened to come across my YT feed. are you the same Pat Flynn from the Paleo Workouts for Dummies book? I remember getting into that many years ago
@@nomad1517 no, I actually don’t recommend sport bells most of the time. I’ve honestly had these forever and there isn’t even a brand name on them. They just typically happen to be lying nearby when I go to film : )
Thanks for putting this together, Pat. Am I supposed to finish all the sets of one exercise before moving on to the next one, or is it alright to superset?
Pat I truly appreciate the free programs and will do what I can to promote and share your content! 1 question, I have never understood how to take swings close to failure? My largest kb’s are 32s and I can swing a single bell 25 times without breaking form, but my form is atrocious and feels awkward when trying to dbl 32s any suggestions?
For failure on the swing we really just look at rep speed. Once you notice a significant downshift in “snap”, you’re about there. May require using double kettlebells, if you’re already fairly strong at swings. The kettlebells don’t have to be even weight either.!
How do you follow the rep scheme if 10 reps is not bringing me close to technical failure with 2 16kg kettlebells on the military press. Trying 2 20 kg bells and I don't reach the 10 reps. Do you suggest in this case to up the reps with the 16's or go to near failure on the 20's but not reaching 10 reps. Thanks Pat
Hello Pat. Fantastic program, thank you so much. If one chooses the bend over rows instead of pull-up shall they do 3 sets x 10 rows on each side (60 reps in total) ? Is "10 reps on the minute" ok for the FLYNNIMUM or shall we rest longer ?
Assuming you’re otherwise healthy, the only thing you may want to consider is just running the routines twice, instead of thrice, per week. But only if you feel recovery is lagging.
No, the primary routines are just straight sets, but for the conditioning, circuit training is certainly an option. You could do swings for some of those sessions, but I would vary it a bit more (say, with complexes, combos, circuits, chains, etc.). If you need ideas, see 101kettlebellworkouts.com
That’s right for reps. Swing, being ballistic, are the outlier, so what you want to focus on is using a weight where the rep SPEED begins to really decrease by around the 10th rep (also taking into account that you are putting as much snap into each rep as possible). If you’re strong at swings, this means probably using double swings. Shouldn’t too be hard to notice a downshift in rep speed when using two fairly heavy kettlebells. Make sense?
@@KettlebellQuickies it does! Thanks! Thinking about it in terms of speed and snap helps clarify. I’ve been training with KBs for a year+ now, so I had a quick double take on what that might have meant.
@@Alex-oy5gx Yeah, and for this I must emphasize the importance of performing the swings "hardstyle" -- it's not just about getting the weight up, but being as explosive/snappy as possible with every rep. If done right, you should DEFINITELY be able to hit the relevant point of "failure" with double swings at the given reps with this program. Many will be able to get the intensity right even with just a single bell. Happy training, my dude!
@@KettlebellQuickies again, really appreciate the clarification. Here is a stupid question. I primarily have trained with single kb’s, how much of a problem is it to use two different weights in double. I have an 18kg a 20 and 22. I’m sure it’s potentially harmful, but I figured I’d ask the dumb question :)
@@Alex-oy5gx two different weights is five for doubles. In fact, I’m using two different weights demoing many of the exercises in this video. Just switch sides every set or so.
Pat, I’m actually considering doing PF again after finishing this first 8 weeks. Are there any tweaks you would encourage on a second time through? Rep changes? Should I take a week off or a deload week before restarting?
@@KettlebellQuickies Thank you so much, just another tiny little question: I love skipping so could I do skipping and some light calisthenics (especially push ups) as my conditioning instead of the complexes?
@@niklasbruns3604 that’s fine cardio but you won’t get the same overall metabolic/muscle building benefits as you will with resistance based complexes.
@@KettlebellQuickies just wondering, I assume military press could be a different weight than squating? I just want to know because I wonder if I should invest in adjustable kettlebells or normal ones.
Day one completed. I’m limited to a pair of 20 kilo bells. First press set 10, second 9 and third 8 reps. It will go up in time. Keeping the rest periods short to really get the burn. Skipped the row today because of a tennis elbow pain in right arm. I’ll be doing this 2 times a week and report back to you.
Nice, Jack, way to get right after it. If you can’t row because of elbow tendinitis, you could try experimenting with some curl variations (crush curl, for example).
Thanks Pat! Would it be ok to use different exercises for those movement patterns on different days ? For example a horizontal push and pull on one and a vertical on the other day while adhering to the overall structure/volume ?
@@KettlebellQuickies It went well. I trained first thing in the morning, and while that’s not my preference, I had a good over all session. Due to time, and soreness, from Monday, from Tuesday’s session, I only did 2 sets on both the Dbl Swings and the Front Squats. Also, I don’t typically do Ab Wheels, so I did one set of 10.
Sounds legit! One question. Everytime I do a hypertrophy program the big bulk loaded days kick my central nervous system into serious fatigue and I feel like it effects the quality of my other daily tasks. In the past I've just taken target amount of reps and sets and spread them out over 6 days instead of 3. Any reason you'd caution against this for program Flyninum? Ie.. 5 days of meeting the weekly set target goals, one day of conditioning, one day of rest. Thanks Patt!
Is there a drawback to squeezing everything I can from this? For example, running one cycle after the other while increasing kettlebell weight? Or should a trainee move to another program after this?
Interested in your opinion on this. I do jujitsu 2x a week and row or run 2x a week. Do you think this makes up for the conditioning part of the program? I’m pushing 45 , and doing this program 2x a week plus doing my jujitsu and cardio is on the edge of what I can recover from.
@@KettlebellQuickies you shocked me with the response. I thought that mine would definitely qualify as a stupid comment. Now I have to do the flynnimum! I can never eat that much protein
Pat, greetings from Wales. This looks great. Thank you for making it available for us. I’ll be glad to get into it. A question - 50% volume in week 5. So that looks like this, right? 👇 ___________________________ Flynimum Strict press Front squat Double swings Bent over row Ab wheel Weeks 1+2 3 sets, 10 reps each Weeks 3+4 3 sets, 12 reps each Week 5 4 sets, 10 reps Week 6 3 sets, 5 reps each Weeks 7+8 4 set, 12 reps
Great question, since this leads to an important clarification: reduce volume by dropping SETS and NOT reps per set. So, instead of 3 sets, do 1 set of ten reps (again, not quite 50% volume because we’re rounding down, as I noted in the video, but the general philosophy for Deloads is to hit the same intensity at 50% volume). That help?
@@KettlebellQuickies So just completed 1.3 Thoughts: * Abs - doms at 1.2 almost made me quit, but nowhere near as bad on 1.3 * it’s challenging enough, even at a fairly light weight (I did double 16s. Initially I expected to breeze it, but it catches up with you) * mentally, the minimal approach is really helpful. 15 mins - done. Even on days when it was difficult to fit it in, i found the time. A question - I’ve done the workouts by going as quick as I can through the three rounds. Should I be grouping/taking certain amounts of rest between the sets? This is a really enjoyable programme so far Pat. Thanks again for making it available for us all.
It can't be! Four, you say -- a whole FOUR?! -- minutes of important set up before receiving a completely free training program? You poor thing! How will you ever get on?
Friends, I'm sure you will have plenty of questions about The Program Flynnimum, so please post them here in the comment section (I'll answer as many as possible). Also, if you enjoyed this video, please SHARE, COMMENT, and SUBSCRIBE, as this really helps to grow the channel.
In the meantime, let me make a few important clarifications. After I'll sketch the full program -- but don't skip watching the video, there is really important info in there if you want to get this right! OK, here we go.
1) Remember that for the primary routine, I want beginners to train 2x/week. If you consider yourself more intermediate/advanced, then I want you to train 3x/week. Train (preferably) on non-consecutive days.
2) Conditioning can be varied and should be performed AFTER the primary training session or on different days entirely. I recommend just grabbing some of my (lighter) kettlebell complexes at random and working them for 15 - 20 minutes. See 101kettlebellworkouts.com for ideas.
3) Hollow holds... some of you may be wonder how to perform "reps" of this exercise. That's a great question. If opt for the hollow hold, then just work sets to failure. Honestly, if you are doing this exercise right, chances are you will only be able to last 30 - 60 seconds. If you can go longer than 60 seconds with actually good technique, then consider weighting your ankles and wrists.
OK, as for The Program Flynnimum itself, the weekly set and rep scheme is as follows.
Weeks 1 & 2 = 3 sets x 10 reps (of all exercises)
Weeks 3 & 4 = 3 sets x 12 reps
Week 5 = 4 sets x 10 reps
Week 6 (de-load) = 1 set x 10 reps
Weeks 7 & 8 = 4 sets x 12 reps
Remember: Every exercise, as explained in the video, should be performed for each routine. Also -- and this is critical -- you want to be sure you are using a weight/intensity so you are WITHIN 2 - 3 reps of TECHNICAL failure (where form begins to seriously break down). If you don't get the intensity right, you will seriously miss out on the major benefits of this program. These sets should be VERY HARD.
OK, y'all rock. Thanks for tuning in and,
Strong ON!
- Pat
Ok, but I'm spelling it "Flinnimum"
@@flinnie lol, that’s fine.
Can you do these in a circuit format?
After we had my kid during the pandemic my fitness went to shit, and prior to that I was a BJJ and Crossfit nut who took it super seriously. I am trying so hard to find time in my life to get back to where I was now that the kid is older, and programs like this are a true lifeline. I have supported your work and purchased your programs, and will continue to do so because I believe you truly understand what it means to both manage a family and manage ourselves at the same time.
Thank you!
This means a lot, thank you! I certainly do understand - having five children and running my own business - the very real challenges of effectively balancing many different but important commitments in life. I hope my programs have been serving you. Reach out, directly, anytime.
Just finished my 3rd session of PF and loving it. Great program to alternate days with my Spartan Race training.
For the first 8-week run through, I’m doing Bent-Over Rows for the Pull and Hollow Holds for the Abs.
I'm shooting for a trifecta next year. Are you following a particular program for the races?
Completed my 2nd PF session for the week early this morning. Went very well! Used 53s for all the movements and did Bent Over Rows for the Pull. My abs were still sore 😣 from the Ab Wheel on Wednesday, so I’m easing into it with 1 set of Ab Wheel and 1 Hollow Hold today.
Ab wheels rips, doesn’t it?
@@KettlebellQuickies That it does!!!
@@KettlebellQuickies I love the PF! I’ve been sufficiently toasted after each session, in a very good way.
Great video once again, buddy!
I'm still grinding away doing the ABC but have finally found the sweet-spot for me, finally.
I was doing 6 days a week with mixed results. Some days I would get 1x extra complex but then the next day it would decrease or stay the same and then the next day a decrease.
I'm doing a mon, wed, fri split now and it's perfect for me. Currently I'm still figuring out the ideal rest period for me but I think today's workout went well.
It went like this.
Emom for as many complexes as I could, then when I struggle/fail, increase rest time to 1m and go again.
When I start to fail with 1min rest, do 2mins rest and get an extra few complexes in.
The Kettlebell bug has bitten me again, I love this thing!
@@barrylarryharry7183 funny how actually reducing workout frequency can boost results, huh? Certainly has been the case for me as well.
Glad to hear things are going well, and happy training, my dude! 💪
Kelttlebells are The Greatest Love Of All
Oh, for sure : )
Best free content out there. Thanks! I’m looking forward to the Two 16’s as well!
Love to hear this, thank you!
Excellent video, as usual! Pat, I am starting this program tomorrow morning.
Since completing the 300 Sing Challenge, I have been jumping around a bit in my training, not finding the right focus and flow with my additional Spartan Race (conditioning) training. For the next 8 weeks, I’m in on this!
Let's get it done, Gary! (I'll expect regular updates, of course ; )
I just finished this very program! You had it posted on one of your web pages or somewhere in the mountains of content you provide.
The biggest thing I noticed was that my legs became considerably stronger. I went from barely being able to do 3x10 KB double front squat to being able to do 4x12 with relative ease!
I think that was possibly because I actually HAD to stick to doing dbl KB front squat for 8 weeks. And that is something I've never had the fortitude to do because double KB front squats give me a sense of utter dread. But I pushed through the dread and got good results as a reward.
Thanks for your content!
Nice, Joe, and thanks for reporting back in. You're right: I have an older version of this -- which is not *just* kettlebell based -- on my Substack. This one, of course, is slightly updated and designed specifically for the kettlebell moves. That's some awesome progress you made there. Cheers to you, my friend. What's next?
@@KettlebellQuickies Thanks for the reply! I'm shifting to more density or faster paced, conditioning style workouts."Metabolic resistance" is how I think you put it. Bodyweight mixed with kettlebells at a fast pace - I want to get ready for Spartan races and other similar events.
@@joebeman8000 nice. MRT (see my Fight Club video?) is great for busy people looking to get in good shape fast. It probably won’t put on as much muscle as this routine here, bury that isn’t to say it won’t put on any. Good luck with the race. Be sure to do plenty of climbing/grip work 💪
Just rewatched this video again this evening. Such good stuff!
Completed a PF session today!
Love to hear it. Thanks, Gary!
Rest times between sets??
Probably going to end up doing this after FCP. This is awesome, thanks Pat!
This would be a good program to follow that up with. Keep us updated, and happy training!
Same!
Started the "The Program Flynnimum" just now, planning to train 3 times a week (Mon-Wed-Fri) and to finish by the end of May. As of now I'm using two 12 kgs (26 lbs) kettlebells and had to struggle a bit to finish the last set of squats and pullups. Set a timer with 45 secs for the reps and 45 secs rest after each set. Hope I did everything as it's supposed and inteded to be ;)
Sounds like a good start. I would just give a little extra rest between sets. 45 seconds is a big short for strength/muscle work. More like 2-3 minutes. 💪
Aha! My effectiveness outweighs my efficiency. Now I know what to tweak in general, thanks.
Yes, this is common. Often, people can pick the right sort of exercises, say, for the outcome they want, but they can work those exercises poorly (frequency, volume, intensity, technique), which would be a case of being effective without being efficient. The reverse is also possible, even if less common. Somebody may have incredible running technique plus a great running program, but if their goal is to build muscle, then yeah. Not the most effective choice of activity.
Kettlebell quickies hahaha what a name!
The vid I've been needing, great info. I'm a new dad and just cant get to the gym as often. I want a couple of kettlebells and a few exercises to just keep on top of every day for like 20 mins. We need a follow along vid, will get recurring views too. What's your advice on which weight to get?
FYI bit long winded intro for the vid imo had to watch on 2x, just some constructive criticism :) - although maybe it's cos impatient and I just wanted to see the program and how heavy I need
😆 (oh time stamps would help)
Starting out, I recommend most guys get a set of bells: 16kg, 24kg, 32kg.
Great content! I loved it how you really make things basic as much as possible!
Right on. My take is almost always this: Mastery is about moving deeper into the basics, not further from them.
Thank you for this plan! My only question is, are we to perform each push, pull, hinge, squat and ab exercise in succession like a circuit? Or do we break up each movement on their own, like push exercise for 10 reps, rest for 3 minutes, repeat for 2 rounds, then move on to pull, etc? *EDIT* Just found the reply to my own question further down in the comments. Ignore this! Thanks again!
Yep, break them up and perform individually : )
Hey Pat! This is great. Having tried it (modified) this morning, I do wonder if it is appropriately a "minimum" for us dads with uncountable children. If I did the ab hollows for 30-60 seconds x 10 for 3 rounds, that's 15 - 30 minutes right there. Adding a kettlbell conditioning at the end could make this at least an hour. I think most of us with uncountable kids who don't do fitness for a living have 15-30 min a session for 3 times a week at best. But this definitely helped get me out of a fitness rut. Cheers! Christ is risen!
Thanks! Fortunately, you’re counting the hollow holds wrong. 30-60 seconds = 1 set. You only need to do that 3x. That should save you a considerable amount of time : )
If you’re still time-crunched, just start out by removing one set from each exercise of every workout. Build up from there.
@@KettlebellQuickies Phew I was hoping that was the case. Thank you!
Hi Pat. I have a dumb question in regards to the incorporation of the Kettlebell swing into this program. I do use the Kettlebell swing - but I've never used it in a way (or at a resistance level) that I'd either hit technical "muscular" failure or 2-3 RIR in the 10 to 12 rep range. I'd say the closest I've come to anything similar to a failure set (or 2-3 RIR) with the swing - would be at a significantly higher rep & moderate weight resistance range in the later rounds of a kettlebell swing HITT type workout - & even then I'd probably describe the experience as being more of a cardio/lung burning type of "failure" then a localized "muscular" type of failure - (which in my mind is a lot different). In terms of following this new program that you laid out here - when executing KB swings in this routine - should I just go significantly heavier in weight for the prescribed 10-12 rep 2-3 RIR range - or considering my lack of experience with extremely heavy KB Swings - should I continue to use higher rep swing sets with the more moderate loads (20-24kg) as I'm accustomed to using - until I reach failure/2-3 RIR - & if so would there be any downside to this? Thank you - & sorry for being so wordy with my question. I'm not known for being the most concise question asker.
This is a really good question, actually. The swings are the outlier exercise here. Truth is, most people just won’t be able to hit the right intensity with a kettlebell deadlift, hence the choice of using a ballistic. For technical failure, we’re looking looking to use a weight where we notice a significant downshift in speed/snap. This shouldn’t be too hard, especially if using double kettlebells (I imagine most even generally fit dudes will find a speed decrease happening around 10 reps with something between 2 x 24-32kg) and when performing the swings hardstyle (with as much snap as possible). Even if you’ve been swinging a while you might be able to find the right intensity even with just one single heavy kettlebell (you could also perform start-stop swings in that case). Make sense?
this video just happened to come across my YT feed. are you the same Pat Flynn from the Paleo Workouts for Dummies book? I remember getting into that many years ago
That's me. Thanks for grabbing my (now quite old) book. Cheers!
Where do you get your bells? I have a cast iron bell. Should i get a kb sport bell?
@@nomad1517 no, I actually don’t recommend sport bells most of the time. I’ve honestly had these forever and there isn’t even a brand name on them. They just typically happen to be lying nearby when I go to film : )
Thanks for putting this together, Pat.
Am I supposed to finish all the sets of one exercise before moving on to the next one, or is it alright to superset?
Happy to do it. And yes, finish all the sets of one exercise before moving to the next one. Cheers!
Pat I truly appreciate the free programs and will do what I can to promote and share your content! 1 question,
I have never understood how to take swings close to failure? My largest kb’s are 32s and I can swing a single bell 25 times without breaking form, but my form is atrocious and feels awkward when trying to dbl 32s any suggestions?
For failure on the swing we really just look at rep speed. Once you notice a significant downshift in “snap”, you’re about there. May require using double kettlebells, if you’re already fairly strong at swings. The kettlebells don’t have to be even weight either.!
How do you follow the rep scheme if 10 reps is not bringing me close to technical failure with 2 16kg kettlebells on the military press. Trying 2 20 kg bells and I don't reach the 10 reps. Do you suggest in this case to up the reps with the 16's or go to near failure on the 20's but not reaching 10 reps. Thanks Pat
I did your 300swings program- well worth it.
I love to hear it. 💪
@@KettlebellQuickies i didnt this other Pat Flynn channel.
Thanks man.
Great program! Can I replace the kettlebell swings with suitcase deadlifts or one leg deadlifts? (both with kettlebells)
@@steffenfelix8639 yep, those would work fine (assuming you can hit the right intensity, of course!).
60 to 90.second rest period between sets? I will also assume that slow reps are better for this program than fast explosive movements?
What about resting periods between sets?
2 - 3 minutes.
@@KettlebellQuickies Thanks 👍🏻
Is this a program you would repeat several times just moving up in weight?
You’ve got it. If you run this again, just try to bump the intensity (weight) up when you go back to week one.
Hello Pat. Fantastic program, thank you so much. If one chooses the bend over rows instead of pull-up shall they do 3 sets x 10 rows on each side (60 reps in total) ? Is "10 reps on the minute" ok for the FLYNNIMUM or shall we rest longer ?
10 reps each side if doing single arm row. I would rest 2-3 minutes between sets of everything. 💪
Is age a significant factor in using this training program? I'm a 66 year old male with experience in strength training.
Assuming you’re otherwise healthy, the only thing you may want to consider is just running the routines twice, instead of thrice, per week. But only if you feel recovery is lagging.
Hi Pat! Is this circuit training?
Can I do swings for conditioninh day?
No, the primary routines are just straight sets, but for the conditioning, circuit training is certainly an option. You could do swings for some of those sessions, but I would vary it a bit more (say, with complexes, combos, circuits, chains, etc.). If you need ideas, see 101kettlebellworkouts.com
Maybe I need just a bit of clarification. For swings, is it really 3x10? Even at a relatively heavy kb, that seems hard to hit technical failure?
That’s right for reps. Swing, being ballistic, are the outlier, so what you want to focus on is using a weight where the rep SPEED begins to really decrease by around the 10th rep (also taking into account that you are putting as much snap into each rep as possible). If you’re strong at swings, this means probably using double swings. Shouldn’t too be hard to notice a downshift in rep speed when using two fairly heavy kettlebells.
Make sense?
@@KettlebellQuickies it does! Thanks! Thinking about it in terms of speed and snap helps clarify. I’ve been training with KBs for a year+ now, so I had a quick double take on what that might have meant.
@@Alex-oy5gx Yeah, and for this I must emphasize the importance of performing the swings "hardstyle" -- it's not just about getting the weight up, but being as explosive/snappy as possible with every rep. If done right, you should DEFINITELY be able to hit the relevant point of "failure" with double swings at the given reps with this program. Many will be able to get the intensity right even with just a single bell.
Happy training, my dude!
@@KettlebellQuickies again, really appreciate the clarification. Here is a stupid question. I primarily have trained with single kb’s, how much of a problem is it to use two different weights in double. I have an 18kg a 20 and 22. I’m sure it’s potentially harmful, but I figured I’d ask the dumb question :)
@@Alex-oy5gx two different weights is five for doubles. In fact, I’m using two different weights demoing many of the exercises in this video. Just switch sides every set or so.
Pat, I’m actually considering doing PF again after finishing this first 8 weeks. Are there any tweaks you would encourage on a second time through? Rep changes? Should I take a week off or a deload week before restarting?
Do you recommend to stay with the same weights for each exercise during the whole program? Great stuff as always!
Increase as you need to ensure you’re hitting the right intensity. 💪
@@KettlebellQuickies Thank you so much, just another tiny little question: I love skipping so could I do skipping and some light calisthenics (especially push ups) as my conditioning instead of the complexes?
@@niklasbruns3604 that’s fine cardio but you won’t get the same overall metabolic/muscle building benefits as you will with resistance based complexes.
@@KettlebellQuickies just wondering, I assume military press could be a different weight than squating? I just want to know because I wonder if I should invest in adjustable kettlebells or normal ones.
@ generally, yes-squat should be heavier.
Day one completed. I’m limited to a pair of 20 kilo bells. First press set 10, second 9 and third 8 reps. It will go up in time. Keeping the rest periods short to really get the burn. Skipped the row today because of a tennis elbow pain in right arm. I’ll be doing this 2 times a week and report back to you.
Nice, Jack, way to get right after it. If you can’t row because of elbow tendinitis, you could try experimenting with some curl variations (crush curl, for example).
Thanks Pat!
Would it be ok to use different exercises for those movement patterns on different days ?
For example a horizontal push and pull on one and a vertical on the other day while adhering to the overall structure/volume ?
Yes, that would work. Happy training!
Thanks for sharing this! Re: nutrition, what have you found is effective for breaking someone's addiction to sugar and junk (=hyper-palatable) food?
Finished my first session of Program Flynnimum this morning, using 53 lbers.
Great! How’d it go?
@@KettlebellQuickies It went well. I trained first thing in the morning, and while that’s not my preference, I had a good over all session.
Due to time, and soreness, from Monday, from Tuesday’s session, I only did 2 sets on both the Dbl Swings and the Front Squats.
Also, I don’t typically do Ab Wheels, so I did one set of 10.
Phenomenal video, as per yooj, Pat. Shared 👍
Thanks, dude. Appreciate you!
Pat, if I am going to do hollow holds for the ab exercise, how long should I aim for for each set?
Trying to decide between this and Prometheus Protocol. I’m new to kettlebells and have two 16kgs bells to start my journey. Any suggestions?
If you’re new, start with this one. Challenging but not quite as intense as Prometheus. Good lead up.
Will do, thanks!
Sounds legit! One question. Everytime I do a hypertrophy program the big bulk loaded days kick my central nervous system into serious fatigue and I feel like it effects the quality of my other daily tasks. In the past I've just taken target amount of reps and sets and spread them out over 6 days instead of 3.
Any reason you'd caution against this for program Flyninum? Ie.. 5 days of meeting the weekly set target goals, one day of conditioning, one day of rest.
Thanks Patt!
Can I adapt to using 1 KB, as I don’t have two of same weight
Just use two different weights for the double exercises (and switch every set).
@@KettlebellQuickies thanks for your reply as newbie to KB’s
Is there a drawback to squeezing everything I can from this? For example, running one cycle after the other while increasing kettlebell weight? Or should a trainee move to another program after this?
No, 2 - 3 cycles would be fine, just so long as you appropriately de-load. 💪
Interested in your opinion on this. I do jujitsu 2x a week and row or run 2x a week. Do you think this makes up for the conditioning part of the program? I’m pushing 45 , and doing this program 2x a week plus doing my jujitsu and cardio is on the edge of what I can recover from.
Nope, I would just get your conditioning from BJJ, which it sounds like you already are.
Is Ok to do it with 2 different side ketellbels??
@@jongalarza2426 yes
Thanks @ketllebellquickies. I'm not able to recieve your pdf😮😮😮
@@jongalarza2426 check spam/junk. Unfortunately, it can sometimes wind up there.
So also whitelist my emails : )
If I do the flynnimum by week 8 will I sound like Whitney? Then I'm in.
Only one way to find out ; )
@@KettlebellQuickies you shocked me with the response. I thought that mine would definitely qualify as a stupid comment. Now I have to do the flynnimum! I can never eat that much protein
Pat, greetings from Wales.
This looks great. Thank you for making it available for us. I’ll be glad to get into it.
A question - 50% volume in week 5.
So that looks like this, right? 👇
___________________________
Flynimum
Strict press
Front squat
Double swings
Bent over row
Ab wheel
Weeks 1+2
3 sets, 10 reps each
Weeks 3+4
3 sets, 12 reps each
Week 5
4 sets, 10 reps
Week 6
3 sets, 5 reps each
Weeks 7+8
4 set, 12 reps
Great question, since this leads to an important clarification: reduce volume by dropping SETS and NOT reps per set. So, instead of 3 sets, do 1 set of ten reps (again, not quite 50% volume because we’re rounding down, as I noted in the video, but the general philosophy for Deloads is to hit the same intensity at 50% volume). That help?
Perfect. Thanks brother
@@KettlebellQuickies
So just completed 1.3
Thoughts:
* Abs - doms at 1.2 almost made me quit, but nowhere near as bad on 1.3
* it’s challenging enough, even at a fairly light weight (I did double 16s. Initially I expected to breeze it, but it catches up with you)
* mentally, the minimal approach is really helpful. 15 mins - done. Even on days when it was difficult to fit it in, i found the time.
A question - I’ve done the workouts by going as quick as I can through the three rounds. Should I be grouping/taking certain amounts of rest between the sets?
This is a really enjoyable programme so far Pat. Thanks again for making it available for us all.
Is th-cam.com/video/sm-oX6c8KqE/w-d-xo.html the outdated version?
An "uncountable number of children". Might you be counting some of them twice? Best to just count all the legs and divide by two.
Your protein recommendation is way above whats needed and based on studies funded by supplement companies.
You can do well with half that quantity.
Lets get into the program RIGHT NOW... At 4 mins in😉
It can't be! Four, you say -- a whole FOUR?! -- minutes of important set up before receiving a completely free training program? You poor thing! How will you ever get on?
@@KettlebellQuickies ikr, i wont be able to cope. Maybe i should buy a therapy pound puppy plushy? Do they still make those?. 😉
Boost
What are your thoughts on "simple and sinister"? not enough, too much, about right?
Long term, not enough.