Reddit reviews RKC Book of Strength and Conditioning

Most programs are minimalist in nature and it is explained why in Pavel's books. Over exertion is not the goal. Exercising in a state of exhaustion is also not the goal, if you are to be fresh all the time you can only effectively do a few select drills. You will probably get better results from doing their programs as prescribed vs making up some of your own. A more complicated plan may be more complicated but it may not have better results and may have more specific requirements and goals. In 2012 the RKC published this book. https://www.amazon.com/RKC-Book-Strength-Conditioning-Community/dp/0938045903 I picked it up last year but never did any of the programs. The book is divided into programs and workouts and may have what you are looking for.


If you want complexity one good way would be complexes. You can do them for time or 30 seconds work/30 seconds rest. Sometimes I would do one I learned from boopbod that is, Snatch to Windmill, lower bell, snatch to side press, lower bell, snatch, lower to rack, bent press, lower. Those are some of my favorite movements. I do it with 16-20kg and will generally alternate sides then take a break. I am not really sure how to program complexes as part of a program and will do these as an off day/variety day.


The nature of kettlebell lifting is hard ballistics and hard full body tension. When doing both you really don't have a lot of gas in the tank for much. You can sort of break them up daily if you want. With hard ballistics and light full body work on one day and then the next day do hard full body with light ballistics.

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Honestly though. I would just go with Simple and Sinister and get really good at it. All this complexity will likely not get you any further results than 32kg with S&S.