My Kettlebell Routine for Strength, Endurance, and Outdoor Readiness
Train like Rocky, move like Drago
If you've explored Mark Wildman's YouTube channel1, you already know why these compact iron balls are an effective all-in-one strength and endurance solution. If not, let me introduce you to the concept.
Kettlebells build functional strength, endurance, and resilience without fancy machines, expensive gym memberships, or excessive time commitments. They train movement patterns, not just isolated muscles, making them ideal for those focused on outdoor performance rather than aesthetic results.
This program is about training like Rocky and moving like Drago—a combination of raw power and technical precision. In Rocky IV, Balboa's minimalist training style built the kind of strength that could take a beating and keep moving forward. Ivan Drago's calculated approach ensured every movement was optimized for power, endurance, and biomechanical efficiency. This kettlebell plan blends Rocky's rugged resilience with Drago's precision—giving you the tools to outlast, outwork, and outperform in your outdoor pursuits.
Now, let's get to work...
For those of us who run, hike, bike, and try to maintain performance as we age, this program focuses on three essential areas:
Strength & Durability – The ability to absorb impact, resist fatigue, and function under load without breaking down.
Physical Work Capacity – The ability to sustain effort over long periods without excessive fatigue.
Applicability to Outdoor Movement – Strength and endurance that directly translate to trail running, mountain biking, hiking, rucking, and general locomotion.
Here's how this simple and effective training plan works.
How to Do the Workout
This program consists of two twice-per-week training sessions. Each session takes 20-30 minutes, making this one of the most time-efficient ways to train for outdoor durability and performance.
Short-Cycle Days: This EMOM format keeps intensity high while allowing partial recovery, helping to train explosive strength and muscular endurance without excessive fatigue buildup. The movements selected focus on power, posterior chain endurance, and shoulder stability.
What is an EMOM? (And Why It Works)
EMOM stands for "Every Minute on the Minute." At the start of each minute, you perform a set amount of work and rest for whatever time remains before the next round begins. This structure builds strength, endurance, and efficiency under fatigue, making it ideal for outdoor athletes who need consistent power output and controlled breathing over long efforts. It is simple, effective, and challenging.
Long-Cycle Days: Circuit-style EMOM designed to build full-body endurance and work capacity. Instead of a short burst followed by rest, you'll perform steady, controlled work for the entire minute before transitioning to the next movement. The goal is to sustain output over time, replicating the prolonged efforts needed for outdoor adventures.
SHORT-CYCLE DAYS (1-2x Per Week)
Workout Format
EMOM (Every Minute on the Minute)
30 seconds of work, 30 seconds of rest
Start at 5 minutes (total), progress up to 20 minutes
Movement 1: Double Kettlebell Snatch (16kg x 2)
The double kettlebell snatch is a full-body power movement that builds explosive strength, hip drive, and overhead stability in one motion. It reinforces posterior chain dominance, improving power transfer through the glutes, hamstrings, and shoulders, making you stronger and more resilient. It trains hip drive efficiency, allowing you to generate more force with less effort—a key advantage for endurance athletes who need sustained power without excess fatigue.
This movement directly benefits outdoor endurance activities by enhancing power, efficiency, and muscular endurance. For trail running and hiking, it strengthens hip extension, making ascents easier and reducing fatigue. Mountain bikers gain stronger leg drives for pedal power and improved grip endurance for technical terrain. Backpackers and ruckers benefit from increased posterior chain endurance, reducing lower back strain under heavy loads.
Movement 2: Alternating or Reciprocating Overhead Press (16kg x 2)
The alternating overhead press is a strict unilateral movement that reinforces shoulder stability, posterior chain strength, and core engagement. Unlike standard presses, it requires the entire posterior chain to work statically, improving postural endurance over long durations. It strengthens the shoulders, upper back, and core stabilizers, helping prevent the gradual forward slump common in fatigued runners and hikers. Additionally, it builds upper-body endurance, making it especially useful for those carrying heavy packs, gripping handlebars, or using trekking poles for extended periods.
This movement can also be performed as a reciprocating overhead press, where both arms move continuously in opposing directions. This variation increases coordination demands and core activation, making it more challenging while reinforcing shoulder stability under dynamic movement.
This movement enhances outdoor performance by improving posture and control. For trail running and hiking, greater posterior chain stability prevents energy leaks, promoting a more efficient, upright movement pattern. Mountain bikers benefit from stronger handling strength, improving control on technical descents and switchbacks. Backpackers and ruckers develop trap, lat, and core endurance, making heavy loads feel lighter and increasing long-term carrying efficiency.
LONG-CYCLE DAYS (1-2x Per Week)
Workout Format
Circuit EMOM (Every Minute on the Minute)
Complete assigned reps and then rest before the next movement
3 exercises, repeated for 4-6 total rounds
Movement 1: Kettlebell Swing (24kg x 20-25 reps)
The kettlebell swing is a posterior chain endurance movement that enhances hip drive, explosive power, and cardiovascular output. It strengthens the glutes, hamstrings, and lower back, reinforcing core stability and reducing the risk of injury. It also develops anaerobic power endurance, allowing for sustained high-effort output without excessive fatigue.
This movement applies to outdoor endurance activities, particularly those requiring continuous power generation. Stronger hip endurance improves stride efficiency and uphill power for runners and hikers. Mountain bikers benefit from greater core and hip stamina, making long climbs more manageable. For ruckers, the swing reduces lower-back fatigue, leading to better posture and endurance under load.
Movement 2: Clean & Press (24kg x 10 reps total—5 per arm)
The clean & press is a full-body lift that combines power, control, and overhead strength into a single dynamic movement. It reinforces leg drive, core stability, and unilateral pressing strength, making it an excellent test of total-body coordination. This movement also trains breath control and muscular endurance, ensuring efficient energy use in long-duration efforts.
This movement is valuable for maintaining postural integrity and grip endurance in outdoor applications. For runners and hikers, it builds upper-body endurance, preventing postural breakdown over long distances. Mountain bikers gain better grip strength and upper-body stabilization, helping maintain control on technical descents. Backpackers and ruckers will find that it improves pack-carrying capacity, making heavy loads feel more manageable over time.
Movement 3: Goblet Squat or Reverse Lunge (24kg x 20 reps total)
Both the goblet squat and reverse lunge are lower-body endurance movements that promote joint health, balance, and sustained strength. These exercises strengthen the quads and glutes, helping prevent injury and ensuring long-term durability under repeated stress. Their high-rep nature also trains muscular endurance, crucial for activities requiring sustained lower-body effort.
When performing the reverse lunge, it's essential to use an alternating leg pattern and ensure total reps per set are kept to even numbers. This helps maintain balanced workload distribution between both legs, avoiding muscular imbalances and ensuring equal strength development on both sides.
For runners and hikers, these movements improve leg strength, balance, and endurance, making steep ascents and descents easier. Mountain bikers will benefit from greater knee stability, helping absorb impact on long rides. Backpackers and ruckers will experience stronger quads, making climbs less fatiguing and more efficient under heavy loads.
What to Expect from This Routine
Increased Strength & Resilience
This program builds raw, functional strength forged through repetition and consistency—much like Rocky's log-lifting or snow-covered hill climb. It reinforces posterior chain endurance and core stability, making you more resilient under load, whether carrying a pack, navigating technical trails, or climbing a steep grade. Expect better movement quality, reduced injury risk, and durability that sustains when the terrain gets challenging.
Higher Work Capacity & Endurance
Like Drago's calculated efficiency, this routine trains your body to sustain high outputs with minimal wasted effort. By combining EMOM strength work with high-intensity conditioning, you'll develop power alongside machine-like endurance. Prolonged efforts will feel smoother and more controlled, recovery will be faster, and you'll have more energy in reserve when the trail becomes demanding.
Minimalist, Functional Strength
This isn't a complex gym routine—this is Rocky-in-the-barn-style training, stripped down to the essentials that make you stronger where it counts: just kettlebells and a plan to build functional, real-world strength. Whether you're trekking through backcountry, pedaling up a long climb, or running on technical terrain, this program ensures your body moves with the strength of a warrior and the precision of a machine.
Train Like Rocky, Move Like Drago
Kettlebells are efficient, and this routine proves it. If you want to train like Rocky—raw and powerful—while moving with Drago's calculated precision, this simple but effective plan is for you.
Train smart, suffer less, and move better.
See you on the trails—stronger than ever.
Mark Wildman | YouTube channel