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Kettlebell Long term all-around plans

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Bauer

Bauer

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I really like the newest StrongFirst article:
www.strongfirst.com

All-Around Training for the Tactical Athlete | StrongFirst

In the movie “Remember the Titans,” Coach Boone is the new head football coach of the first integrated school in Virginia. The school staff and parents immediately begin criticizing him. As they are preparing to leave for pre-season camp, Boone is carrying his playbook—a very thin portfolio of...
www.strongfirst.com
This is a very cool template, I think:
1620980275432.png

This is a similar theme to this article by "Victor"
www.strongfirst.com

Quarantine Fitness | StrongFirst

A comprehensive approach to staying strong and healthy in quarantine.
www.strongfirst.com

Victor said:
I am very unstructured in how I plan my training, however on average, I try to get at least the following:
  • 3 kettlebell or calisthenics workouts per week. Some weeks I do two kettlebell workouts and one calisthenics. Some weeks I do the reverse. When I travel or go on vacation, I do almost exclusively calisthenics. Last week I did 30 minutes of The Quick and the Dead with a 48kg and fingertip pushups for one workout. The second workout was 30 minutes of: one minute crawling (forward and reverse), one minute jump rope, one minute farmer carries with two 36kg kettlebells. The third workout was Scott Sonnon’s Flowfit done for twenty minutes. For calisthenics, my favorite workout is doing five burpees every 30 seconds for time. (I switched from ten every minute based on Pavel’s recommendation.) If I want more intensity, I do six burpees every 30 seconds and keep the workouts between ten and fifteen minutes in duration. I also will do longer workouts that are 15-30 minutes with 5 burpees every 30 seconds. For the longer workouts, I usually eliminate the jump at the end of the burpee. These burpee workouts can be boring for some people, but I find the consistency and pace to be quite meditative. And if I want to do more work, I just add time.
  • 2 medium endurance workouts per week. Last week I did a 90-minute easy mountain bike ride, and a 90-minute hike with a 60-pound backpack.
  • Once per week. I make an effort to do a sport or activity such as a long mountain hike or scramble, two to three-hour dirt bike ride, two-plus hour mountain bike ride, etc.
Click to expand...

Or consider this recent article
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Chop Wood, Carry Water…Repeat | StrongFirst

After some rare downtime, I was watching the show “Life Below Zero” on the Nat Geo channel. It’s a documentary TV series about the daily challenge of living off the grid in remote areas of the Alaskan wilderness. I’m not going to lie, some serious envy washed over me as I watched the show’s main...
www.strongfirst.com

Here is a sample week:

chop-wood-carry-water-sample-week-table-big-new.jpg


I enjoy reading about this type of all-around training.

They all read a bit like the Easy Strength/Original Strength version of Tactical Barbell (Conditioning).

Do some of you follow this kind of "rolling" approach that seems popular with certain "seasoned tactical atheletes"? Or do you know of more articles in that direction?
 
Bauer said:
I really like the newest StrongFirst article:
www.strongfirst.com

All-Around Training for the Tactical Athlete | StrongFirst

In the movie “Remember the Titans,” Coach Boone is the new head football coach of the first integrated school in Virginia. The school staff and parents immediately begin criticizing him. As they are preparing to leave for pre-season camp, Boone is carrying his playbook—a very thin portfolio of...
www.strongfirst.com
This is a very cool template, I think:
View attachment 13742

This is a similar theme to this article by "Victor"
www.strongfirst.com

Quarantine Fitness | StrongFirst

A comprehensive approach to staying strong and healthy in quarantine.
www.strongfirst.com



Or consider this recent article
www.strongfirst.com

Chop Wood, Carry Water…Repeat | StrongFirst

After some rare downtime, I was watching the show “Life Below Zero” on the Nat Geo channel. It’s a documentary TV series about the daily challenge of living off the grid in remote areas of the Alaskan wilderness. I’m not going to lie, some serious envy washed over me as I watched the show’s main...
www.strongfirst.com

Here is a sample week:

chop-wood-carry-water-sample-week-table-big-new.jpg


I enjoy reading about this type of all-around training.

They all read a bit like the Easy Strength/Original Strength version of Tactical Barbell (Conditioning).

Do some of you follow this kind of "rolling" approach that seems popular with certain "seasoned tactical atheletes"? Or do you know of more articles in that direction?
Click to expand...
I've done something like this a few months ago. I was doing a Q&D day 2/10 for 4-6 rounds using the snatch @24 followed by the next day of S&S with a 32 for swings and a 24 for TGU followed by a LISS day. My LISS day was more of a 5-8 mile walk day. I was also doing deficit deads for 5 x 5 once a week. I do like these templates, I really like the first one and read the article yesterday.
 
I think the typical, exact plans are best for competitive athletes with scheduled meets. Everyone else does better when they're allowed to listen to their body and mind more.

I follow a simple template of alternating lower body lift days and upper body lift days. I try to work the same muscle groups again every 72 hours, but I don't sweat it if it doesn't happen. I pick a variation for the basic movements and follow each for a month or two, until I slow down a lot or get bored. The lifting and my everyday activity gives my heart and lungs plenty to work on. I don't need to plan walks or such, they happen enough already.
 
I think all the above mentioned are not really programs, more like good principles.

Moderate intense strength training, and/or KB ballistics
Adequate endurance training

This can be done in many varieties. Slowly build volume. Wave the load. When ready, increase.
 
This is a really cool article. I love the philosophy behind it.

I wonder though if alternating blocks of just S&S for 4-6 weeks and then just Q&D for the same night be simpler and more effective though?

That way instead of cycling through SS, QD, LISS, it would be alternating SS - LISS - SS - LISS etc. After every 4-6 weeks swap the SS for Q&D or A+A etc

Just thinking out loud!
 
I think @HaraldMotz follows a similar approach. Here are two informative quotes:

Personally I think there is S&S and there is a gist of S&S. Seeing it narrowly there are goblets, swings, get ups with in defined schemes.

A few things I personally take out of S&S:
take a big pull and a press. A ballistic and a grind. Power first, strength second. Train frequently with a medium to heavy weight. Just one or two single bells can be enough. Not everyone needs to squat heavy, but everyone needs to squat. Take rest to ensure great technique but push a bit from time to time. There are most probably some other aspects.

Today for example I did snatches followed by the bent press, it is simple and sinister.

I did many sessions of S&S in the past almost exclusively and some weeks on and on with just the snatch. I am still amazed by the volume one can put on with a considerably heavy bell over long periods of time.

S&S for life? no doubt.
Click to expand...
(From this thread: S&S for life?)

And here he outlines a daily minimalist Easy Strength approach + alternating slow endurance and KB ballistics
Almost daily I do around 10 +- total zerchersquats and 10-30 presses. Varying load and/or rep schemes a bit. Sometimes a few standing abwheel rollouts 5-10 total. This is my strength routine I want to stick some months. A session is about 7-20 minutes. Directly before the strength session I lately do (6rx4)x 1-3 series of jumps and (5rx4)x 1-3 series plyopushups.

Almost daily I do endurance rowing and or running, sometimes more rowing sometimes more running 30-90min at 115-130bpm mostly. Often I go on the rower or run a bit after the strength session.

2-3 alactic snatch sessions 20-40 repeats.

This is my general preparation of power, strength, endurance. The different parts ebb and flow into each other.

To alternate A+A sessions with endurance work is a time tested fool-proof highly effective and sustainable method: snatch powerfully with decent form as much as your hands like, when they don't like to snatch, go locomote.
Click to expand...
(From this thread: https://www.strongfirst.com/community/posts/?post_id=257387)
 
Dayz said:
This is a really cool article. I love the philosophy behind it.

I wonder though if alternating blocks of just S&S for 4-6 weeks and then just Q&D for the same night be simpler and more effective though?

That way instead of cycling through SS, QD, LISS, it would be alternating SS - LISS - SS - LISS etc. After every 4-6 weeks swap the SS for Q&D or A+A etc

Just thinking out loud!
Click to expand...
Yes. Foolproof method.
Novice: S&S + LISS (alternate)
Intermediate: A+A + LISS
Advanced: alternate blocks of Q&D with A+A, keep the LISS work
 
Dayz said:
I wonder though if alternating blocks of just S&S for 4-6 weeks and then just Q&D for the same might be simpler and more effective though?
Click to expand...
I have done just that and didn't like it as much. I wasn't as always ready for an unscheduled PFT. Additionally, my experience has been that one helps the other and creates a synergistic effect. Rather than a pendulum effect when I follow other programs and then get pulled too far in one direction only to switch and get pulled back the other direction.

I would find on other programs like Tactical Barbell that I would start to drop some days in order to get in the "important" days. The issue I would have with Mountain Tactical programs that recommend performing them as list, was the logistics of equipment to do it properly. I made significant progress on both types of programming but had issues sticking with them long term. The HIC sessions in Tactical Barbell offer nice variety but it was harder to gauge what I should expect of myself because the lack of consistency.

A modification to the article template that I have done and also like is to do the A and B strength sessions on S&S days and then do a tempo run on the Q&D day in order to combine both supplements with less demand.
 
Justin_M said:
I have done just that and didn't like it as much. I wasn't as always ready for an unscheduled PFT. Additionally, my experience has been that one helps the other and creates a synergistic effect. Rather than a pendulum effect when I follow other programs and then get pulled too far in one direction only to switch and get pulled back the other direction.

I would find on other programs like Tactical Barbell that I would start to drop some days in order to get in the "important" days. The issue I would have with Mountain Tactical programs that recommend performing them as list, was the logistics of equipment to do it properly. I made significant progress on both types of programming but had issues sticking with them long term. The HIC sessions in Tactical Barbell offer nice variety but it was harder to gauge what I should expect of myself because the lack of consistency.

A modification to the article template that I have done and also like is to do the A and B strength sessions on S&S days and then do a tempo run on the Q&D day in order to combine both supplements with less demand.
Click to expand...
Thank you that's a really good explanation. Once I get myself strong enough to want to focus on endurance and strength again, I might give this template a go!
 
Bauer said:
I like this a lot. (Although I don't do "LISS". But I try to walk and bike a lot.)
Click to expand...
Alternating blocks of Q&D with A+A is my favorite programming strategy ever. It suits all of my needs.

I’ve actually been running Plan 015 with a 32kg ‘bell for 3 weeks now and have dropped 5 lbs paired with a caloric deficit and >7000 steps daily.
 
Justin_M said:
I have done just that and didn't like it as much. I wasn't as always ready for an unscheduled PFT. Additionally, my experience has been that one helps the other and creates a synergistic effect. Rather than a pendulum effect when I follow other programs and then get pulled too far in one direction only to switch and get pulled back the other direction.

I would find on other programs like Tactical Barbell that I would start to drop some days in order to get in the "important" days. The issue I would have with Mountain Tactical programs that recommend performing them as list, was the logistics of equipment to do it properly. I made significant progress on both types of programming but had issues sticking with them long term. The HIC sessions in Tactical Barbell offer nice variety but it was harder to gauge what I should expect of myself because the lack of consistency.

A modification to the article template that I have done and also like is to do the A and B strength sessions on S&S days and then do a tempo run on the Q&D day in order to combine both supplements with less demand.
Click to expand...
Thanks for your explanations! Makes sense.
 
Bauer said:
I like this a lot. (Although I don't do "LISS". But I try to walk and bike a lot.)
Click to expand...
I do three sessions of each weekly. One feeds the other. Simple. Works.
There is a twist of this I have not explored yet and may do so if and when I stall: alternate blocks of Two strength/power sessions and four times endurance sessions and blocks of four power/strength sessions and two endurance sessions.
I am one of Al Ciampa’s members at BWAS BTW.
 
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