Ken Whetham: Speed Bench & Kettlebells

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Speed Bench and Kettlebells

I am still limited to primarily upper body training for another few weeks to ensure my knee injury heals, however I am starting to incorporate some non-evasive kettlebell training in order to improve my conditioning over the summer and prepare for our 2018 SWIS presentation.


Plate/Band shoulder/tricep warm-up

Bar x 10

135 x 10

185 x 10

245 x 10/10/10

Tricep Trilogy:

Skull Crushers: Pull Overs: Tricep Presses

70 lbs x 10/10/10,  10/10/10

Wide Mag Grip Lat Pull Downs

165 x 15/15/15

Band Tricep Pushdowns

Light Band x 100


Plate/Band Shoulder/Tricep Warm-up

Bar x 10

135 x 10

135 + 120lb chains x 3/3/3/3/3/3/3/3/3

Tricep Pushdowns on Lat Machine

75 x 20/20/20


Kettlebell Conditioning with Sheri

One arm swings 16kg x 10/10 left, 10/10 right

Long Cycle (Clean & Jerk)

16kg x 12/12/12

20kg x 12/12/12

Long Cycle/Double KB Snatch

6/6, 6/6, 6/6

I’m a huge proponent of the combination of Strength Training and Kettlebell training for conditioning, improving work capacity and endurance.  Personally, I don’t believe there is a better combination.

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Ken Whetham

Ken is a full-time Firefighter and Rescue Technician with the Oshawa Fire Department and is a certified Kettlebell Coach and WKC Master Trainer. Ken competed in Kettlebell Sport and won several championships across North America. In 2012, Ken competed in the Firefighter Combat Challenge where he won the Canadian National Championship. Ken trains at his home “Outlaw Powerlifting” gym outside Toronto, Ontario with a team of lifters that train and compete together. Ken is an Elite powerlifter in the 275 and 308 lb weight class and his current best lifts are 940/550/705 and his current goal is to squat 1000 lbs to become one of the few lifters to achieve that goal in their early 50’s.

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