Fast Iron

After your thirties, the first thing you lose is not strength. It is speed: the ability to produce force quickly. It goes earlier and faster than your one-rep max, the fast-twitch muscle behind it wastes first, and almost no program trains it. FAST IRON trains it on every rep, while it builds muscle, in about twenty minutes a session. One combo and three exercises, all double kettlebell. One rule: drive up as fast as you can, hold the top for about a second, lower slowly. The fast way up trains rapid force. The slow lowering brings the set to a hard effort in fewer reps, with a lighter pair, and builds the muscle. The same rep does both jobs, which is the whole point when you have no time. Who it is for Anyone who already trains with kettlebells and wants more from less time. Especially from your thirties on, when fast force starts to go. It is built around a person with no spare hours, who would otherwise train none of these qualities properly. What it will not do It is not a conditioning plan, it does not train jumping power or rotation, and it is not the fastest route to maximal fresh peak power. If you have the time to train size, strength and speed separately, do that instead.