In The Press

FFI Healthy Eating and Nutrition Ideas

FFI Body Weight & Mobility

FFI Tip Toe to Cobra

FFI Push Up Selection

FFI  Scorpion 

FFI  Pretzel

FFI  Hip Flexor

FFI  Cobra Dog

FFI Healthy Hips

FFI  Mobility & Strength

FFI Improve Toe Touch

FFI Home Workout Videos

FFI Kettlebells Movements

FFI Kettlebells Technique Videos

FFI Rehabilitation videos

FFI Power Clubbells Training Videos

FFI Pilates videos

FFI Pilates Mat movements 

FFI As Gaeilge

More Reading

Fitness Blog & Advice

Thoughts and discussion on kettlebell training, strength and conditioning, Olympic lifting, fat loss, getting healthy and fit, NMT, core training, Pilates, mobility and anything else that goes with the above.

Get a Stronger Military Press

Published on 5th Sep 2013 at 08:54 by Admin

I had some students contact me recently asking me 'how do i get that heavier military press'? So here is some advice on how i achieved my half body weight kettlebell military press.

After cleaning up my eating habits a little i dropped a couple of kilos which really helped me in the first place. So if you have some junk in the trunk that needs getting rid of, now is the time :)

So lets say you can strictly press a 24kg for 2-3 reps and you want to press the next kettlebell up, the 28kg, but it won't shift without a push press or jerk. Here's my advice.

Have a pressing day 3 times per week eg; Mon, Wed and Fri

Monday (moderate) might look like this

Warm up DROM and some 12-16kg presses, swings etc.

24kg military press pyramids 1/1,2/2.3/3 rest as needed in between reps. press as fast as possible with slow negatives. Do up to 5 pyramids of 1-3 reps, but over the next 4 weeks look to increase the pyramids to 5.

Wednesday (light)

Warm up DROM and some light presses, swings etc.

12kg or 16kg explosive military presses

1-5 pyramid x 5 times. Key words explosive and light. Working on your starting strength from the racked position.

Friday (heavy)

Warm up DROM and some 12kg-16kg presses, swings & TGU'S 

Heavy Turkish get up (maybe the 28kg) slowly. Lower the weight slowly from lockout everytime, working on slow negatives.

Alternate the TGU with 28kg push presses 1-5 reps x 5. Keep the push press minimal effort, just enough to get the kb up. Try to lower the kb a slowly as possible.

After 4 weeks of building volume, have a back off week eg; low volume Monday and Wednesday, but keep the intensity up, then test the military press on friday after a good warm up. Remember to explode that press from the racked position, just like you did with the light pressing day.

After the back off week, succeed or not repeat the abve sequence. If you dodn't succeed you might add heavy barbell presses in to the Friday workouts. On days off do lots of mobility and stay injury free.

Remember be patient, you will have good days and not so good days in your training.

Hope this helps you in your overhead military pressing?

By continuing to use this website, you consent to the use of cookies in accordance with our Cookie Policy. DISMISS NOTICE

Copyright ©2024 Function & Fitness Ireland

Designed by Aeronstudio™