January 5, 2013 at 10:14 pm #4894
Okay, I found out this week that I was selected to go to a tactical medic training course in mid-March. I obviously want to go into this training in peak physical shape. I am a career firefighter and paramedic(thus the name), but this will be my first exposure to the tactical element, working with local SWAT and state task forces.
I just finished a 12 week run of Jim Wendler’s 5/3/1. I started the program at 6’4″, 223lbs, 18%bf. Now I am up to 245lbs., still 18%bf. At the present, my conditioning is really lacking as I have not adjusted to the added beef, and I would like to cut down to 12-15%bf before I start training. I’m gonna take a break from the barbell and work strictly kbs, bodyweight/rings, and occasional sprinting/battling ropes.
I just recently bought a second 32kg bell, and I want to work heavy double kb’s into my training. I’ve been reading a lot lately about the muscle building/fat melting benefits of heavy quick lifts such as the double clean and jerk, double snatck, snatck & squat, etc…. How should I program them?
Should I use them in the 3 to 5 method for strength and then condition with manmakers, sprinting/battling ropes?
Or should I strength train with bodyweight/rings and use the doubles for heavy circuits? My grip has not caught up with the 32s yet, so instead of complexes, I could do circuits with 30 sec breaks between movements.January 6, 2013 at 8:05 am #4906
Brian ReasonerFree Subscriber
We are doing KB Muscle at the firehouse right now and I highly recomend it. 32′s would probably be a bit much more like 20′s or 24′s it really hammers your grip. If you are looking for conditioning have you considered ROP? Nothing beats swings and snatches for better lung capacity.January 6, 2013 at 12:08 pm #4921
brian dFree Subscriber
Kettlebell Muscle and ROP both strike me as great options.
I’ve also always wanted to try out Pavel’s Force Recon workout. It is explained in this interview: http://www.powerathletesmag.com/archives/Girevik/First/interview.htm
It could offer you the balance of strength and conditioning that you’re after.January 6, 2013 at 3:36 pm #4934
I really like the looks of the FORCE RECON workout. Thanks.
I’ve also looked at this workout by Pavel….http://www.google.com/url?sa=t&rct=j&q=building%20muscle%20with%20kettlebells%20by%20pavel&source=web&cd=1&ved=0CDwQFjAA&url=http%3A%2F%2Fwww.ptonthenet.com%2Farticleprint.aspx%3FArticleID%3D2887%26m%3D93277&ei=QArqUI_uLISo8QSP8IDACg&usg=AFQjCNH8M-elnRfYB2lvV4X5zhTLuDrJwgJanuary 6, 2013 at 3:59 pm #4935
brian dFree Subscriber
Thanks for linking that other article, FIREMEDIC. I had heard of the Fast 10s, but I had never seen it. I will be looking to put on a little extra mass in 2013, so I will definitely think of using this.
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