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Makar Molchanov
Makar Molchanov

Skogg System Workout Schedule PDF: How to Plan Your Kettlebell Training for 12 Weeks



Skogg System Workout Schedule PDF: A Complete Guide




If you are looking for a simple yet effective way to get fit, strong and lean, you might want to try the skogg system. The skogg system is a kettlebell-based fitness program that combines strength, cardio, flexibility and endurance training in one. It was created by Michael Skogg, a former Navy SEAL and kettlebell expert, who has helped thousands of people achieve their fitness goals with his unique approach.




skogg system workout schedule pdf



Kettlebells are cast iron weights that look like cannonballs with handles. They are one of the most versatile and functional tools for fitness, as they allow you to perform a variety of exercises that target multiple muscle groups at once. Kettlebells also challenge your core stability, balance, coordination and power, making them ideal for improving your overall performance and health.


The skogg system consists of four types of workouts: roots, intervals, ladders and flows. Each workout has a different focus and intensity level, but they all follow the same basic structure: a warm-up, a main circuit, and a cool-down. The workouts are designed to be done four times a week, with one rest day in between. You can follow the skogg system workout schedule pdf to plan your workouts according to your level and progress.


The skogg system workout schedule pdf




The skogg system workout schedule pdf is a handy document that shows you how to structure your workouts for 12 weeks. It is based on the SKOGG System DVD set, which contains four discs with four workouts each. The DVD set also includes an instructional program that teaches you how to use a kettlebell safely and effectively.


The skogg system workout schedule pdf tells you which disc and which workout to do on each day of the week. It also tells you how long each workout lasts and how many rounds you need to do. The skogg system workout schedule pdf starts from week 1, where you do the SKOGG 101 program to learn the basics of kettlebell training. Then it progresses to week 2, where you start doing the roots workouts, which are the foundation of the skogg system. From week 3 onwards, you start alternating between roots, intervals, ladders and flows workouts, increasing the intensity and complexity as you go.


Here is a table showing an example of the skogg system workout schedule pdf for 12 weeks:



Monday


Tuesday


Wednesday


Thursday


Friday


Saturday


Sunday


SKOGG 101


Stretch


Roots 1


Stretch


Roots 1


Stretch


REST


Roots 1


Stretch


Interval 1


Stretch


Roots 2


Stretch


REST


Roots 2


Interval 1


Stretch


Interval 2


Roots 2


Stretch


REST


Interval 2


Ladder 1


Stretch


Roots 2


Roots 2


Stretch


REST


Roots 2


Ladder 2


Stretch


Interval 2


Flow 1


Stretch


REST


Roots 2


Interval 2


Stretch


Ladders 2


Flow 2


Stretch


REST


Roots 2


Interval 3


Stretch


Ladders 3


Flow 3


Stretch


REST


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You can download the skogg system workout schedule pdf from the official website of the skogg gym, or you can access it online from this link: https://skogggym.intelivideo.com/assets/virtual-schedule-3-copy-pdf.


The skogg system workouts


The skogg system workouts are based on four different types of circuits: roots, intervals, ladders and flows. Each circuit has a different focus and intensity level, but they all follow the same basic structure: a warm-up, a main circuit, and a cool-down. The warm-up consists of some dynamic stretches and mobility exercises to prepare your body for the workout. The main circuit consists of a series of kettlebell exercises that you perform for a certain number of repetitions or time. The cool-down consists of some static stretches and relaxation exercises to recover from the workout.


The four types of circuits are:



  • Roots: These are the foundation of the skogg system. They consist of six basic kettlebell exercises that target your whole body: swing, clean, press, squat, high pull and snatch. You perform each exercise for one minute, with a short rest in between. You repeat the circuit for two to four rounds, depending on your level.



  • Intervals: These are the cardio component of the skogg system. They consist of four kettlebell exercises that target your lower body: swing, squat thrust, lunge and squat jump. You perform each exercise for 20 seconds, with a 10-second rest in between. You repeat the circuit for eight rounds, for a total of four minutes.



  • Ladders: These are the strength component of the skogg system. They consist of three kettlebell exercises that target your upper body: clean and press, bent over row and push-up. You perform each exercise for a certain number of repetitions, starting from one and increasing by one until you reach five. Then you decrease by one until you reach one again. You repeat the circuit for two to four rounds, depending on your level.



  • Flows: These are the complex component of the skogg system. They consist of four kettlebell exercises that target your whole body: swing, clean, squat and press. You perform each exercise in a continuous flow, without putting the kettlebell down. You repeat the flow for a certain number of repetitions or time, depending on your level.




To give you an idea of how a roots workout looks like, here is a code block showing an example:



# Roots Workout ## Warm-up - Do some dynamic stretches and mobility exercises for your neck, shoulders, hips and calves. For example, you can do neck rotations, shoulder circles, hip circles and calf raises. - Do some around the world swings with the kettlebell to warm up your core, lower back, grip and shoulders. Hold the kettlebell with both hands and swing it around your body in a circular motion. Switch directions every few seconds. - Do some halos with the kettlebell to warm up your upper back, chest and arms. Hold the kettlebell upside down by the horns and rotate it around your head in a circular motion. Switch directions every few seconds. - Do some figure 8s with the kettlebell to warm up your legs, glutes and core. Hold the kettlebell with one hand and swing it between your legs from front to back. Pass it to the other hand behind your back and repeat. Switch directions every few seconds. - Do some flat back pull overs with the kettlebell to warm up your chest, lats and core. Lie on your back with your legs bent and feet flat on the floor. Hold the kettlebell with both hands above your chest and lower it behind your head until your arms are parallel to the floor. Keep your lower back pressed into the floor and your elbows slightly bent. Bring the kettlebell back to the starting position and repeat. - Do some goblet squats with the kettlebell to warm up your quads, hamstrings and glutes. Hold the kettlebell by the horns close to your chest and stand with your feet shoulder-width apart. Squat down until your thighs are parallel to the floor or lower, keeping your chest up and your knees in line with your toes. Stand up and squeeze your glutes at the top.


## Main circuit - Do one of the four types of circuits: roots, intervals, ladders or flows. Choose the disc and the workout according to the skogg system workout schedule pdf. Follow the instructions and cues from Michael Skogg on the DVD or online video. - For example, if you are doing a roots workout, you will do six kettlebell exercises: swing, clean, press, squat, high pull and snatch. You will do each exercise for one minute, with a short rest in between. You will repeat the circuit for two to four rounds, depending on your level. ## Cool-down - Do some static stretches and relaxation exercises for your whole body. For example, you can do chest stretch, triceps stretch, shoulder stretch, lat stretch, quad stretch, hamstring stretch, glute stretch and hip flexor stretch. Hold each stretch for 15 to 30 seconds and breathe deeply. - Do some downward dog pose, child's pose and cobra pose to stretch your spine, back and core. Hold each pose for 15 to 30 seconds and breathe deeply. - Do some deep breathing and meditation to calm your mind and body. Sit or lie down comfortably and close your eyes. Breathe in through your nose and out through your mouth. Focus on your breath and let go of any thoughts or worries. Do this for a few minutes or until you feel relaxed. Tips and tricks for using the skogg system




The skogg system is a great way to get fit, strong and lean with kettlebells, but it also requires some attention to detail and proper technique. Here are some tips and tricks to help you use the skogg system effectively and safely:



  • Choose the right kettlebell weight for your fitness level. The skogg system workout schedule pdf suggests different kettlebell weights for men and women, depending on their level of experience. However, these are only general guidelines and you should always listen to your body and adjust accordingly. A good rule of thumb is to start with a lighter weight than you think you can handle and increase gradually as you get stronger and more confident. You should be able to perform each exercise with good form and control, without compromising your breathing or posture.



  • Warm up and cool down before and after each workout. As mentioned earlier, warming up and cooling down are essential parts of the skogg system. They prepare your body for the workout, prevent injuries, improve recovery and enhance your performance. Don't skip them or rush through them. Take your time and follow the instructions from Michael Skogg on the DVD or online video.



  • Modify or progress the workouts according to your goals and needs. The skogg system is designed to be flexible and adaptable to different levels of fitness and ability. You can modify or progress the workouts by changing the kettlebell weight, the number of rounds, the duration of each exercise or rest period, or the type of circuit. For example, if you want to increase the intensity of a roots workout, you can use a heavier kettlebell, do more rounds, do each exercise for longer or rest for shorter. If you want to decrease the intensity of a flow workout, you can use a lighter kettlebell, do fewer rounds, do each exercise for shorter or rest for longer.




Conclusion




The skogg system is a kettlebell-based fitness program that combines strength, cardio, flexibility and endurance training in one. It consists of four types of workouts: roots, intervals, ladders and flows. Each workout has a different focus and intensity level, but they all follow the same basic structure: a warm-up, a main circuit, and a cool-down.


The skogg system workout schedule pdf is a handy document that shows you how to structure your workouts for 12 weeks. It is based on the SKOGG System DVD set, which contains four discs with four workouts each. The DVD set also includes an instructional program that teaches you how to use a kettlebell safely and effectively.


The skogg system is a great way to get fit, strong and lean with kettlebells, but it also requires some attention to detail and proper technique. You should choose the right kettlebell weight for your fitness level, warm up and cool down before and after each workout, and modify or progress the workouts according to your goals and needs.


If you are looking for a simple yet effective way to improve your overall performance and health with kettlebells, you might want to try the skogg system. It will challenge your whole body in different ways and give you amazing results in a short time.


Why not give it a try today? Download the skogg system workout schedule pdf from the official website of the skogg gym or access it online from this link: https://skogggym.intelivideo.com/assets/virtual-schedule-3-copy-pdf. Then, follow the instructions and cues from Michael Skogg on the DVD or online video and start your skogg system journey.


FAQs




Here are some frequently asked questions about the skogg system:



  • What is the difference between the Russian-style and the American-style kettlebell swing? The Russian-style kettlebell swing, which is used in the skogg system, is a more compact and explosive movement that projects the kettlebell to shoulder-height only. The American-style kettlebell swing, which is more common in CrossFit, is a longer and slower movement that projects the kettlebell overhead. The Russian-style swing is generally considered safer and more effective for building power and conditioning.



  • How often should I do the skogg system workouts? The skogg system workout schedule pdf suggests doing the workouts four times a week, with one rest day in between. However, this is only a general guideline and you should always listen to your body and adjust accordingly. You can do the workouts more or less often, depending on your fitness level, goals and recovery. You can also mix and match the workouts with other types of training, such as running, cycling, yoga or pilates.



  • Can I do the skogg system workouts at home? Yes, you can do the skogg system workouts at home, as long as you have enough space and a suitable kettlebell. You can also do them outdoors, in a park or a backyard. All you need is a kettlebell, a DVD player or an internet connection, and some motivation.



  • What are some common mistakes to avoid when doing the skogg system workouts? Some common mistakes to avoid when doing the skogg system workouts are: using a kettlebell that is too heavy or too light for your level, skipping or rushing through the warm-up or cool-down, performing the exercises with poor form or technique, compromising your breathing or posture, not resting enough or resting too much between exercises or rounds, not modifying or progressing the workouts according to your goals and needs.



  • Where can I learn more about the skogg system? You can learn more about the skogg system by visiting the official website of the skogg gym at https://skogggym.com/, where you can find more information about the program, the instructors, the equipment and the online classes. You can also follow the skogg gym on social media platforms such as Facebook, Instagram and YouTube.



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