Simply Stronger – Phase 2.

The Simply Stronger Phase 2 program builds from a strong foundation in the kettlebell swing and is suitable for people who:

  • Need short workouts

  • Need to get stronger

  • Want to build cardio without crushing workouts

  • Want the best return for their time and effort

  • Are ‘high mileage’ individuals who live with chronic aches

  • Want flexibility in the timing of their workouts

From Simply Stronger Phase 1 we know that the kettlebell swing, if correctly executed and properly programmed,  allows us to simultaneously develop:

  • Strength
  • Speed
  • Power
  • Endurance

As awesome as it is, once the swing is mastered, where do we go next?

In Phase 2 of Simply Stronger we build on what we developed in Phase 1 by introducing three new exercises to your training regime, alongside a special method of training the kettlebell swing.  These four exercises will help you to increase lean muscle mass, lose fat and create a functionally fantastic body which performs under pressure.

Kettlebell swing breathing sets.

  • Increase cardiovascular ability with LESS work
  • Learn the breathing techniques used by professional soldiers
  • Learn to control breathing during and between sets to maximise recovery
  • Increase your physical output whilst remaining fresh
  • Greater output = more lean mass and less body fat

Kettlebell squats.

  • Create legs that run faster and longer without adding excess bulk
  • Build a core and upper back that will not quit
  • Increase your jump height and starting power for sports performance

Loaded carries.

  • Escape the modern ‘Gollum posture’ and create a resting posture that emanates power
  • The time-under-tension of loaded carries will help build lean muscle and burn fat
  • Become the ‘go to guy/gal’ when your friends need to move furniture (aka develop real world strength!)


  • Where swings, squats and carries build strength, power and stamina, then crawling teaches your body how to link it all together
  • The missing link in most training programs, crawling teaches you how to use your body as one tight-knit unit
  • ‘The forgotten movement’ crawling restores mobility and strength to the shoulders and hips
  • Learn why those who can crawl well have ferociously powerful physiques

Optional extras.

Have extra time available above and beyond that needed for the Phase 2: Basic plan? Add an extra exercise from our menu and take on the Phase 2: Over My Head plan.

It isn’t necessary to have undertaken Phase 1 to enroll for Phase 2!

If you’re interested in enrolling in Phase 2 but haven’t graduated Phase 1 you can still sign up so long as you have experience with the kettlebell swing.

Not sure if your technique is up to scratch? Then reach out to the Mindful Strength Community on Facebook and post a video for a free coaching review!

What You Get.

Technique Videos:  You’ll have access to instructional videos of all the exercise techniques in the program.

Coaching Corrections: An exercise is only as good as your ability to perform it. You’ll be able to submit videos of yourself performing each exercise to be reviewed.

Program design: The Phase 2: Basic and Phase 2: Over My Head plans contain enough variation that you could easily get over a year’s worth of productive training out of either of them.

Support Group: Our Facebook support group is an integral part of the Phase 2 program. Each Simply Stronger intake group only consists of ten individuals to maximise your coaching time and to provide a small close-knit community of people working through the same process.

What You Do.

Be honest: Honesty is a huge part of the Simply Stronger process. The opening phase of the Simply Stronger program is selecting the Phase 2: Basic or Phase 2: Over My Head plan timetable that you WILL be able to adhere to.

Do what you paid me to tell you to do: This plan has worked for hundreds of 1-2-1, online and small group clients. This has included active Police Officers, Fire Fighters, stay at home parents, mothers returning from childbirth and competitive athletes. The program is highly scaleable. Be honest from the start, trust the plan and don’t add or cut things out (unless agreed with your Coach!).

You must keep a record of your work: This is important to monitor your performance. Simply Stronger uses the ‘Ninja Approach’ to accomplishing goals. We don’t smash workouts, rather we consistently work in our 80% effort region and sneak up on them. Your 80% effort will change over time (as you become stronger and more awesome) therefore it’s important to monitor your work!

Common sense: We cannot plan for every eventuality, use your common and talk to your Coach!

What does it look like?

Mobility Warm up:  A choice from four 5 minute follow-along mobility warm ups. Choose one or change as you see fit!

Main Workout: A main workout section of no more than 20 to 30 minutes. The Over My Head plan does include an extra 10-15 minutes of training for those who wish to go the extra mile.

Flexibility: A minimalist flexibility section lasting 5-10 minutes.

3 to 5 sessions/week: The flexibility to devise your own training timetable depending on your own lifestyle.