Combat-Focused Functional Kettlebell Session
Gm gents. I want it all. Size, strength, athleticism, mobility, endurance. What I call Jackedleticism. I have found a number of exercises that help me pursue my gym goals (strength + size) without sacrificing my martial arts goals (mobility, fluidity, coordination). Here are 6ish exercises from a session I programmed for a couple of pro fighters (hence the vulgarity and overall CTE behavior in the background of some of these vids) I personally run this once a week and will sprinkle in individual exercises shown below on regular training days.
Hybrid Combat Training Philosophy
Traditional bodybuilding is all optics. Spend one week in a grappling/striking gym and you’ll see what I’m saying. But that doesn’t mean you shouldn’t get jacked. If you want to look formidable and actually BE formidable, these are the core frameworks you should train from:
1. Fascia Integration → Building Elastic, Coiled Power
Train your body to act as a spring-loaded system. Faster recoil, smoother transitions, more kinetic chain efficiency. Kettlebell ballistic movements stress the fascia system via rapid stretch-shortening cycles, loading the posterior chain in a myofascial “sling” pattern. Lots of rotation and explosion out of coil. Athletics/combat all about explosive transfer of force through MULTIPLE planes, not isolated muscle contraction
2. Cross-Muscle Group Coordination → Neural Precision Under Load
Isolation is good for bodybuilding, bad for athletics. We train the nervous system to recruit multiple muscle groups in precise sequences. Essential for combat (and overall physical IQ). Kettlebell flows demand synchronization. Scapular control, core stability, hip hinge power, and grip. All under continuous dynamic load.
3. Explosiveness in Unstable Patterns → Making it Awkward
Some of these exercises will be awkward. Thats the point. Off-center & reactive position training is essential to mimic the mechanical scenarios of combat sports, we incorporate a lot of asymmetric loading, offset centers of gravity, and acceleration/deceleration cycles to force high CNS output. Barbells are stable & linear, kettlebells are dynamic and chaotic.
4. Rotational & Anti-Rotational Strength → Transferring Force Across the Core
Absorbing force is one thing, redirecting, rotating through, and exploding out of it is another. Every ballistic kettlebell drill involves rotational torque and anti-rotation stability. Mr. Miyagi wax-on/wax-off style, but under load for the extra gains
5. Conditioning Under Neuromuscular Fatigue → Intelligent Gas Tank
You’ve got explosiveness, you’ve got endurance, but what about explosive endurance? The ability to stay explosive when gassed is crucial. Complexes and chains like the one below train CNS output under lactic stress. Strategic fatigue conditioning teaches your body to recruit hard and fast after you hit redline.
Programming Kettlebell Movements
These are high-skill, high-vulnerability patterns. They require more coordination and explosiveness than typical lifts. Start light, prioritize form, and focus on reps under precision.
This workout is intense, and honestly too much volume for most. Exercises are best broken down into two warmup sets and two top sets. Any more than that and recovery might be impacted. Aim for 45 minutes total. I go a little over on reps here but aim for 8-12 range.
WARMUP FLOWS
Start with bodyweight movements to grease the gears. Focusing on hips and thoracic spine. 30 seconds each for two total walk throughs
Pancakes
Apply force into the ground through your knees. get a nice twist on the spine
Sit-Through Pancakes
Explode up at the end. You should feel a stretch at the top of the movement
World’s Greatest Stretch
Simple really. Really reach for the stars here. 30 seconds each side
Stone Throws
30 seconds each arm. One of my favorite movements. Watch the first video where I explain the movement.
MAIN BLOCK
These are the heavy hitters. Maximum focus, force, and effort. 2 warmup sets for higher reps, focusing on form. Then two top sets of 8-12 reps. Form over weight
Technical cues:
Grip the bell with intent like you’re going to throw it
Use the swing to project you
Focus on the coil, land soft and loaded
Drive from the ground. Push the earth away don’t pull the bell through space
Exhale sharply on swing. Load, explode, reset
Don’t collapse the spine. Keep it braced like someone’s trying to punch you
Ape Swings
Like a kettlebell swing, but more ape-like. As I’m coming out of the pocket, I’m pulling the kettlebells up & back, like a combination of curl and back row. You’ll feel this in your lats and traps if done right. Redirect the force like a coiled spring. Every step loads the next. Land soft and absorb through the glutes and core.
Double Swing and Half Clean
Same swing pattern, but instead of pulling in you’re pulling up. You really want to feel this in your shoulders. Get elastic, explode OUT of the movement like you’re lifting somebody into the stratosphere