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Kettlebell Cardio with Kettlebells?

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True. But you have to be really disciplined on a Concept 2.

With a KB it's much easier to regulate power output with RPM whereas the CII has cadence and stroke effort to consider.

I used hate the one hour steady state 2m (for me) splits. Perhaps I'm just older and wiser than my university age self, but I enjoy long LCCJ sessions more.

Money being no object... I'd buy a rowing machine though... ?
 
Kenny Croxdale said:
Kettlebell Swings

This is a great movement that can be used for HIIRT/ High Intensity Interval Resistance Training. I have used it myself and in working with others.

Let's apply it to the Three (3) HIIRT Protocol

1) Three 20 seconds Highly Intensive Swings Work Sets

2) 2 Minute Rest Period between each Work Set.

In working one individual, they told me it would not be enough.

After three all out Work Sets, I ask if they wanted more.

They replied, "No mas".
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Hi Kenny

Can you help me here?
How heavy and how many reps is recommended?
 
You could try a form of SA or Iron Cardio with a bell you can easily handle. I've been doing these for rehab and noticed a nice cardio effect.

C-P-SQ-SN, keep bell off the ground for 2 sets a side, go EMOM for your desired amount of time, I picked 30 minutes.
You can also double the reps, so 4 sets a side , and go on the 2:00 or :90.
I like starting with the 2 sets a side for 10 rounds then switching to the 4 a side until time expires.
 
pet' said:
Hello,

@NormanOsborn
All kind of carries, weighted box step or stair climbing, even jumping rope.
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Then, even if this is not LISS:
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Kind regards,

Pet'
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This stepup thing looks interesting :)
 
NormanOsborn said:
LISS Jogging is normally my go-to exercise for cardiovascular conditioning. Unfortunately, that will no longer be an option. For work and related reasons, I'll have to do my conditioning at home from now on. Space is limited, but I have a set of KB's ranging from 4 to 32 kilos. Can someone recommend a good Cardiovascular Conditioning program with Kettlebells?

The program doesn't have to include much strength stimulus; I have access to good gyms on my days off, and heavy barbells and dumbbells will always be the best option for developing max strength. The program should focus on cardio, work capacity etc.

My first thought was, of course, Simple and Sinister, but I'm interested in hearing other people's vews.

Thanks. :)
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Kenneth Jay VO2 max protocol has been clocked at the equivalent of a 6 mile race pace. Quite incredible results have even been achieved with this when the participants didn’t even meet the rep requirements of the actual protocol and instead just busted out lower reps. His book is extremely expensive on Amazon however but it’s cheap on kindle. You could possibly find it on’t tinterweb somewhere, of course I’m not encouraging you don’t pay the man for his intellectual property.
 
Kev said:
Kenneth Jay VO2 max protocol has been clocked at the equivalent of a 6 mile race pace. Quite incredible results have even been achieved with this when the participants didn’t even meet the rep requirements of the actual protocol and instead just busted out lower reps. His book is extremely expensive on Amazon however but it’s cheap on kindle. You could possibly find it on’t tinterweb somewhere, of course I’m not encouraging you don’t pay the man for his intellectual property.
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Kenneth in his new writings didnt sound like he recommend this kind for "cardio" anymore.
 
TedDK said:
Its easier to make money if you change focus :-D
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I’m saying nothing. I did talk to a GS sport practitioner regarding it all and in a nutshell he said the soviets looked at activity and what it did to the heart. They found that GS sport made the ECG readings spike downward and cardio such as running made the graph spike upward and from then on running became a training mode among all GS lifters to develop a more balanced heart. I think that was the gist of Mr Jay’s change of heart. Which is fair enough. No pun intended. If memory serves he had a problem with rowing too but I never read his new book.
 
Does the use to which you wish to put your aerobic system matter ? Sustaining a continuous, lower intensity effort for an extended period, or recharging other systems, over and over, more and more quickly, for example, strike me as two, possibly very different, tasks. General heart "health" might be another.
 
Kev said:
I’m saying nothing. I did talk to a GS sport practitioner regarding it all and in a nutshell he said the soviets looked at activity and what it did to the heart. They found that GS sport made the ECG readings spike downward and cardio such as running made the graph spike upward and from then on running became a training mode among all GS lifters to develop a more balanced heart. I think that was the gist of Mr Jay’s change of heart. Which is fair enough. No pun intended. If memory serves he had a problem with rowing too but I never read his new book.
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In his "new" book he recommend rowing alot and i agree its fantastic training. But not allways possible for me.
 
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TedDK said:
In his "new" book he recommend rowing alot and i agree its fantastic training. But not allways possible for me.
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Then I’ve picked it up entirely wrong. Ach fair play to him. It is an industry this fitness lark and he needs to get paid. Is he anti kettlebells Now or is it just the idea you can get a healthy heart doing swings and snatches etc?
 
Kev said:
Then I’ve picked it up entirely wrong. Ach fair play to him. It is an industry this fitness lark and he needs to get paid. Is he anti kettlebells Now or is it just the idea you can get a healthy heart doing swings and snatches etc?
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He isnt anti kb. But hes more like "KB for strength" and cardio is something like rowing. Running fx.
 
TedDK said:
He isnt anti kb. But hes more like "KB for strength" and cardio is something like rowing. Running fx.
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I mean, that Olympic wrestler he trained with the VO2 max protocol and had in his book must be bummed out with this development lol oh well.
 
TedDK said:
He isnt anti kb. But hes more like "KB for strength" and cardio is something like rowing. Running fx.
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When you pull on an ergometer the force is applied over the full stroke, just like the blade in the water, whereas KB forces are much shorter in time, even for the swing.
Perhaps this has an impact on how the heart is working?
Though writing this I acknowledge that is in stark contrast to running. Though the cadence is much higher there.
 
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I would start here and do biking or walking on off days.
 
Kev said:
Kenneth Jay VO2 max protocol has been clocked at the equivalent of a 6 mile race pace. Quite incredible results have even been achieved with this when the participants didn’t even meet the rep requirements of the actual protocol and instead just busted out lower reps. His book is extremely expensive on Amazon however but it’s cheap on kindle. You could possibly find it on’t tinterweb somewhere, of course I’m not encouraging you don’t pay the man for his intellectual property.
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Twas a good book, Viking Warrior Conditioning for those interested. I never ran the full protocol though.
 
Also, a vo2max program and general conditioning/aerobic base building are pretty different things. I would think that people would want to do both and not one including Dr. Jay. Do want to be able to run really fast or really far? I know we’re talking general health so you can do either. But to say that Kenneth flip flopped is wrong IMO.
 
LarryB said:
Also, a vo2max program and general conditioning/aerobic base building are pretty different things. I would think that people would want to do both and not one including Dr. Jay. Do want to be able to run really fast or really far? I know we’re talking general health so you can do either. But to say that Kenneth flip flopped is wrong IMO.
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Not to mention that an individual can change how they think is best to train over a decade.
 
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