Thread: Fullbody & Kettlebells

Want to get stronger in the big 3, but also want to work on some density training (kettlebell circuits) as well as weighted movement (shuffling, weaving, fighter conditioning, etc.)

I first drew up 3 full body workouts to cycle in and out of one day a week. Then found an old kettlebell circuit I used to do which will be used as my density day... followed by the 3rd and final training day of the week with weighted movements.

I want to avoid overtraining, I want to increase my strength. Will training fullbody once a week in addition to the kettlebell days be sufficient as far as increasing my strength? And does the volume look too high if I train 3 days a week (FULLBODY/off/KB1/off/KB2/off/off)?

Workout A:
Front Squats 3x3
Seated Cable Rows 3x10
Bench Press 3x4-6
Step ups 3x10
Wide Grip Pullups 20 total, weighted, as many sets as it takes
Standing Military Press 3x4-6

Workout B:
Deadlifts 3x3
Close Grip Chinups 20 total, weighted, as many sets as it takes
Seated DB Arnold Press 3x8
Bulgarian Squats 3x4-6
Bent Rows 3x4-6
Close Grip Bench Press 3x4-6

Workout C:
DB Romanian Deadlifts 3x10
Incline BB press 4x3
Neutral Grip Chinups 20 total, weighted, as many sets as it takes
Weighted Dips 3x4-6
Renegade rows 3x10
Turkish Getups 3x8

Kettlebell day 1 (density) working on decreasing RI:
Double arm swing x20
Military press x10
Clean & Push press x10
Cleans x10
One arm side press x5 (each side)
Overhead one arm squats x10
Lunges x20
Sumo Deadlifts x20-50
Wrestlers bridge press x10
Turkish get ups x5 (each side)
Janda sit ups
Chinups

Kettlebell day 2, working on movement and fighter conditioning:
2 handed Swings - 2x10 (warmup)

Dynamic Balance:
1 Leg dual KB Deadlift w/ back kicks, front kicks, and jump switch. - 3x10
KB front kicks - 2x10 weighted in guard, 2x10 weighted in jerk position, 1x10 bodyweight, focus on speed
Pistols - Pick total number, similar to pullups. Reach the number in however many sets it takes. each leg, assisted if neccesary, add weight if neccesary

Movement within stillness:

Front step, Back step - 2x10 weighted in rack position, 2x10 weighted in jerk position, 1x10 bodyweight, focus on speed
Lateral shuffling - 2x10 weighted in rack position, 2x10 weighted in jerk position, 1x10 bodyweight, focus on speed
Lateral weaving - 2x10 weighted in rack position, 2x10 weighted in jerk position, 1x10 bodyweight, focus on speed
Lateral weave and shuffle combo - 2x10 weighted in rack position, 2x10 weighted in jerk position, 1x10 bodyweight, focus on speed
Dragon Twisting - 2x10 weighted in rack position, 2x10 weighted in jerk position, 1x10 bodyweight, focus on speed

I am doubting you will notice huge gains lifting only one day each week. That would probably be enough to maintain. Of course, if your kettlebell workouts have a little bit of lifting that falls into the intensity range necessary for structural/neural adaptations besides those of improved conditioning, then you might see some gains.

I would also pick only one full body workout, or maybe two, and stick with those. If you are only performing them once a week then you don't want to change too often or you won't adapt specifically to the exercises you are performing.