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Kettlebell Hypertrophy and Endurance

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Shawn

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I haven't posted in a while. I'm at a crossroad in my training. I've been doing a simple upper/lower body split 4 days a week. My endurance has seemed to take a hit. I miss using my KBs because of the endurance factor.

I have a couple of Geoff Neuport's and Hectors programs. Just for some outside opinions, what are your recommendations for Hypertrophy and Endurance program wise?
 
I haven't posted in a while. I'm at a crossroad in my training. I've been doing a simple upper/lower body split 4 days a week. My endurance has seemed to take a hit. I miss using my KBs because of the endurance factor.

I have a couple of Geoff Neuport's and Hectors programs. Just for some outside opinions, what are your recommendations for Hypertrophy and Endurance program wise?
Cycle in some weeks of 3 days a week splits, Mon. up Wed. low. Fri up. Mon. low etc. Add a KB mile on one of the remaining 4 days, and 6-10 rounds of 20 sec sprints with 1-2 mins rest btwn. on another. Two remaining days go for a walk.
 
You can block periodize.

If hypertophy is the main goal here, my besy recommendation is to do a 10-15 minute session of HIIT 2x per week. I say this every time - I'm not talking about bootcamp type stuff, use true Tabata or something very similar.

This will anchor your endurance or even improve it depending on your current levels and has a mild synergistic effect on hypertrophy - it also helps keep fat accumulation to a minimum while you eat a surplus.
 
Thanks for the recommendations! Don, can you explain more? What do you mean by doing a KB mile?
What Steve said, and here's the link.

 
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