"Checked a box yesterday. 'Double Beast' strict press."

In this post I'm gonna reveal how to use the Performance Progression Training System to build a stronger upper body. So you can take your Kettlebell Press to the next level, in 4 easy-to-follow steps.

But before I do. I want to address two things: 1.) the quote above and 2.) a question, which you maybe asking yourself.

Back in 2022 I received a message from one of my colleagues in StrongFirst leadership. It was a video of him pressing a pair of 48kg bells (AKA: the 'Double Beast'). The caption was "Checked a box yesterday. 'Double Beast' strict press."

The last time he attempted this feat was 15 years prior at his level one RKC in 2007 (at the time, the gold-standard for kettlebell education throughout the world). I, personally, hit my first Double Beast Press in 2014 –– and that's why I'm writing you today.

If you're new to using kettlebells, and have "caught the kettlebell bug," and are now interested in building upper body strength with the Kettlebell Press? Then this post is for you.

Or if you're "advanced" and you're chasing your first 1/2 body weight press; or the coveted "Beast Press" ... then this post is also for you.

The question you may be asking yourself...

Why build a "big" press?

• (... I put big in "" because "big" is relative. For one guy it's pressing the 24kg; for another it's nailing his first 1/2 bodyweight press.)

Here a 5 reasons off the top of my head:

1. The obvious reason is... who doesn't like putting something heavy overhead?
2. The volume which goes into building a bigger, and stronger, press allows you to build life-long strength, health, longevity, and be more useful (if I'm being honest).
3. As a result it opens opportunities to build muscle in all the right places; like: the traps, shoulders, forearms, biceps, triceps, and pecs (all the places women love to touch, grab, and rub).
4. In my opinion, next to the deadlift, it's the FIRST kettlebell exercise you should learn. (Not the swing. I'll get into WHY another day).
5. It allows you to navigate the 'Performance Progression Training Pyramid' (PPTP) below.

Performance Progression Training System

(30k Foot View)

As you can see... there's a specific 'performance progression' to navigate. For example, using the Kettlebell Press.

1. Strength stability cycle: (using one kettlebell) to build crossbody stabilization (this is your foundation).
2. Strength-endurance cycle: to build your volume and leverage tactics like 'Rest-Pause.' A tactic many of our students in our kettlebell coaching community are having great success with.
   (I just heard from a student who's 32kg press has increased from a 1RM to a 7RM in 8 WEEKS!)
3. Muscle-building: With enough volume under your belt, you create an environment to pack on muscle muscle size, so you can:
   [+] Support your metabolism.
   [+] Possess a more capable body.
   [+] Build a wider base for maximum strength.
   [+] ... and look like you workout 😉
4. Maximum strength: This is where you leverage the muscle you built in the previous cycle; the introduction to Double Kettlebell Training. Double the load; double the results –– in the same (or less) time.
5. Power Endurance: Here you gain access to the "Long Cycle Clean and Press (LCCP)". Cycling one clean in between each press (most people [unknowingly] start here: swings, snatches, etc.).
   It's kinda like... sprinting the track before you've got your walking and jogging miles in first.

Can you see why having a Performance Progression Training system is essential? And how you could possibly shoot yourself in the foot by training backwards –– not only do we train backwards on a micro level, but also on a micro level.

Performance Progression Training in Action

Once you understand the Performance Progression Pyramid... you can start building a BIG press (or whatever fitness goal you have).

[Step 1: Follow a "Accumulation Cycle" (AC)]

Build your volume and strength base across the Performance Progression Training Pyramid. Linear loading is a common tactic for AC and works well for beginners in their first 6-12 months of Kettlebell Pressing.

• (Linear Loading: adding volume [and weight] to your previous week’s numbers.)

It's why you can go from pressing a 16-32kg in about a year on a program which focuses on weekly linear progress.

But here's where the problem lies.

You can’t keep adding weight and volume indefinitely; nor can you remain in one particular stage of the PPTP for too long. Once you've squeezed all the juice from your newbie gains... you eventually smash into the wall of diminished returns.

Which leads me to...

[Step 2: Volume Distribution]

Secondly, it's defcon-9-critical to distribute your volume, of the accumulation cycle, across the following intensity zones:

• 50-60%
• 61-70%
• 71-80%
• 81-90%
• and 91-100% zones.

Depending on the bells you have available, average intensity should range between 67-77% and 75-81%

Because, when you get this right, you come back fresh and stronger from the previous session –– it's how I was able to deadlift a barbell every day for 84+ days.

[Step 3: Peak Cycle]

Thirdly, after 4 to 8 weeks of accumulation, run a 4 week peak cycle to boost/test your strength. The key thing in this cycle is to make sure your average intensity from the previous cycle increases by 1-5%. Anything more or less and may comprise your results.

[Step 4: "Transition/'Synergy' Phase".]

Lastly, recovery is essential. Not only is this where you clean up asymmetries and solidifying your gains. It's also where you address mobility and flexibility to prep for the next phase of training. These are the exact 4 steps I've been following in my own practice, and teaching our students at the Hardstyle Kettlebell Club, the last 14+ years.

If you're a kettlebell beginner and want to learn how to use the Performance Progression Training System to meet your specific goals –– and to build a stronger upper body, and take your Kettlebell Press to the next level... then I'm going to give you the step-by-step process on how to do it at the end of this series on Upstream Strength Strategies.

For now, I greatly appreciate your time and attention reading this post.

Stay Strong,

hec "the kettlebell coach" g.

Btw...

If you have any questions, you can drop us a comment below or send your questions to [email protected]

[To be continued...]