Dry Fighting Weight
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Day 1 · 24 kg
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StrongFirst · Geoff Neupert
A 5-week double kettlebell protocol for building fast-twitch strength and dropping body fat — no dieting or extra cardio required. Alternates Clean + Press with Front Squat across three weekly sessions, each capped at 30 minutes.
- →Day 1 of Week 1 IS your test day — find the heaviest matched pair you can strict press for a clean 5 reps. That's your training weight for the whole cycle.
- →Ladder Day climbs 1, 2, 3 reps per side (adding rungs in later weeks); Singles Day and Volume Day work straight sets.
- →Refuse to grind — rep speed should stay the same rung to rung. If it slows down, rest longer.
- →Set your kettlebell weight when you enroll — every session's reps and weight are written to match the week automatically.
- →Week 5 finishes with a straight 3×3, then a retest to find your new 5RM.
Geoff Neupert built Dry Fighting Weight around one idea: you don't need to diet to drop body fat if you train fast-twitch muscle hard enough, often enough. "Dry" and "fighting weight" are combat-sports slang for lean and ready to make weight — the whole 5-week cycle is designed to add strength and burn fat simultaneously without a calorie-counting phase bolted on.
Day 1 of Week 1 doubles as your test day. Warm up thoroughly, then work up to the heaviest matched pair of kettlebells you can strict clean and press for a clean set of 5 — no grinding, no missed reps. That weight becomes your training load for the entire cycle. Every session from here alternates the same two lifts: Double Kettlebell Clean & Press, and Double Kettlebell Front Squat.
Three sessions a week, always Monday/Wednesday/Friday, each with a distinct job:
- •Ladder Day (Mon) — a rep ladder that starts at 1-2-3 in weeks 1-2, adds a 4th rung in week 3, a 5th (optional) rung in week 4, then collapses to a straight 3×3 in week 5. Rest 30 seconds between rungs, 90 seconds before starting the next full ladder.
- •Singles Day (Wed) — straight sets of 1 rep/side (weeks 1-2) building to 2 reps/side (weeks 3-4), 4 sets total, 60 seconds rest. This is the speed-and-power day — every rep should be crisp.
- •Volume Day (Fri) — 3 sets that climb from 2 reps/side in week 1 to 3-4 reps/side by week 4. This is the only day where you're accumulating meaningful time under tension, which is what drives the fat-loss effect.
Week 5 simplifies everything back to a straight 3×3 on the final Ladder Day session, then Day 31 is a full retest — work back up to a new double-KB press 5RM the same way you found the original one on Day 1. Most people add one kettlebell size (4kg/8lb per bell) by the retest.
The rules that make this work:
- 1.Refuse to grind. If a rep starts slowing down mid-set, that's your cue to rest longer next time, not push through — this program trains speed and power, and grinding reps turns it into a different (worse) program.
- 2.Keep every session under 30 minutes. If you're taking longer, you're resting too little between sets or picking a weight too heavy for clean reps — both defeat the point.
- 3.No extra cardio and no diet changes for the 5 weeks. The program is specifically designed to prove the training alone does the work — adding a diet on top just makes it impossible to tell what's driving your results.
- 4.If you miss reps on Volume Day two sessions running, the weight you tested with on Day 1 was too heavy — drop one kettlebell size and finish the cycle at the lighter pair rather than fighting through it.
- 5.The retest on Day 31 is the whole point of the program — don't skip it even if you're tired of grip and shoulder fatigue by week 5. That's the number that tells you the cycle worked.