Kettlebelephant
Level 6 Valued Member
Hey!
Here's a thing I try to figure out for a couple of days so I thought to ask for some help
- 2 weeks S&S alternated with 2 weeks PttP (DL + Bent Press) or 2 weeks S&S alternated with 2 weeks original PM (Snatch + Bent Press)***
- 5 days per week (Mon-Fri)
- 1-3x 30-45min + 1x 60-90min LSD sessions per week (MAF-style, not too taxing, rucking or running depending on mood, whether etc.)
- LSD after waking up, S&S/PttP/PM late afternoon to evening
How to add double FSQs into that?
Things to consider:
- the FSQ must be progressive (just saying 3x5 isn't enough, because of the weight jumps with KBs you'll have to add reps or manipulate other things to make progress to heavier bells)
- easy enough to not interfere with the rest of the routine (everyone is different, but I think we can agree that e.g. ROP ladders for squats would be overkill)
- the FSQ part should only add max. 10-15min (maybe 20min) to the routine
- no change in schedule (not adding sessions on the weekend, not suggesting different programs, no change of exercises)
Thanks in advance!
+++Before someone mentions Easy Strength. I have no idea how to apply that to KBs. I know how I would apply it to a barbell, but the weight difference between KBs is too big IMO.
For example Day 1, 2, 4 & 5 in ES are all 2x5. I'd take the same weight for all 4 workouts, because going up a bell size wouldn't be easy anymore and going down would be so easy that I could leave that out. When doing the 5-3-2 you should take slightly more on the set of 3 and again a bit more for the 2. That's not possible with KBs. Same problem for the 6 singles where you should add weight for each rep.
I'd end up using the same two KBs for every workout no matter if it's 2x5, 5-3-2, 6 singles or 1x10 and still wouldn't be able to use the next bigger KB set for the next 2 week cycle.
Also you should alternate the move every 2 weeks. With KBs you only have the FSQ or the GS.
I'm open for suggestions, but ES is a barbell program in my eyes and loses it's effectiveness when used with KBs.+++
***for everyone wondering about why PttP or PM. I work out in my room (rented) and would have to make changes to my floor to be able to drop a bar onto it plus I still need to buy a barbell and weights. If I can afford the barbell and can make the changes to the room it's going to be PttP, otherwise PM.
Here's a thing I try to figure out for a couple of days so I thought to ask for some help
- 2 weeks S&S alternated with 2 weeks PttP (DL + Bent Press) or 2 weeks S&S alternated with 2 weeks original PM (Snatch + Bent Press)***
- 5 days per week (Mon-Fri)
- 1-3x 30-45min + 1x 60-90min LSD sessions per week (MAF-style, not too taxing, rucking or running depending on mood, whether etc.)
- LSD after waking up, S&S/PttP/PM late afternoon to evening
How to add double FSQs into that?
Things to consider:
- the FSQ must be progressive (just saying 3x5 isn't enough, because of the weight jumps with KBs you'll have to add reps or manipulate other things to make progress to heavier bells)
- easy enough to not interfere with the rest of the routine (everyone is different, but I think we can agree that e.g. ROP ladders for squats would be overkill)
- the FSQ part should only add max. 10-15min (maybe 20min) to the routine
- no change in schedule (not adding sessions on the weekend, not suggesting different programs, no change of exercises)
Thanks in advance!
+++Before someone mentions Easy Strength. I have no idea how to apply that to KBs. I know how I would apply it to a barbell, but the weight difference between KBs is too big IMO.
For example Day 1, 2, 4 & 5 in ES are all 2x5. I'd take the same weight for all 4 workouts, because going up a bell size wouldn't be easy anymore and going down would be so easy that I could leave that out. When doing the 5-3-2 you should take slightly more on the set of 3 and again a bit more for the 2. That's not possible with KBs. Same problem for the 6 singles where you should add weight for each rep.
I'd end up using the same two KBs for every workout no matter if it's 2x5, 5-3-2, 6 singles or 1x10 and still wouldn't be able to use the next bigger KB set for the next 2 week cycle.
Also you should alternate the move every 2 weeks. With KBs you only have the FSQ or the GS.
I'm open for suggestions, but ES is a barbell program in my eyes and loses it's effectiveness when used with KBs.+++
***for everyone wondering about why PttP or PM. I work out in my room (rented) and would have to make changes to my floor to be able to drop a bar onto it plus I still need to buy a barbell and weights. If I can afford the barbell and can make the changes to the room it's going to be PttP, otherwise PM.