all posts post new thread

Kettlebell Iron Cardio

Pavel.Kosenkov said:
Thanks a lot for the review.
@Brett Jones , would you be so kind to write a couple of words about recovery on this protocol? We know that you were training, when your recovery was compromised. And you were a 40+ trainee.
Also, maybe someone else would like to add?
It seems that I am one of the unlucky individuals that get injured and overtrained on every single program that they do. Quite often I feel that my training takes more from me than it gives back. I am looking for the ways to fix it.
Click to expand...
To speak specifically to my training after cancer treatment—I was 48 and knew that I had about a year in front of me to "fully" come back from the treatment(s). Basically I started with low volume work and only added as I felt capable.

The focus on "single reps" within the Iron Cardio protocol is one thing that assists in recovery but also the "pacing" needs to be attended to and not pushed.

Couple of things on recovery:
1) If you are always trying to figure out how to recover from your training then you are doing too much—do less.
2) Lifestyle—nutrition, hydration, stress (work, relationship, and physical), sleep, etc. must be attended to.
3) If you have been trying to train yourself and not accomplishing your goals then work with a coach/StrongFirst Certified Instructor.

I was asked on a podcast about my favorite recovery strategy...and my answer was...proper programming.

If you have programmed yourself appropriately then should be recovering from your training. Or there is a lifestyle issue that needs to be addressed.
 
Im not Brett Jones and I have not tried Iron Cardio for an extended period of time, but I think I might have some points that might help you.

***
I sometimes struggle with sleep and a stressful job so I try to adapt my training so that Im not too tired during daytime and that I still progress in my training.

When I will start with Iron Cardio or any other program I start out very easy in terms of weight. Then when I see that the weight is easy I will increase the weight and the volume gradually. As long as I am always increasing either volume, reps or weight I view this as progress. Since I start out easy on all parameteres I progress quite quickly. And if I feel tired one day I will reduce either volume or weight. The point is to see if you are able to make personal records every now and then. I try to set a new personal record (and I am quite liberal with that term) every other week. I also try to stick with one program for a long time, preferably many months.

In terms of recovery I try to work on improving my slepp, I meditate daily for half an hour or an hour, I do yoga two-tree times pr week, and I try to eat a lot of vegetables, water and limit alcohol consumption. In addition I also try to limit overtime at work.

Once every other or third week I do a real acid work-out. Besides that I train often, and relatively often heavy, but relatively rarely do I train hard (gasping for air, taste of blood in my mouth).

**
I can military press 36 kilo one time. When I will start Iron Cardio I will probably start with 20 kilo for a couple of rounds. Then go up to 24 kilo. Then maybe test out 28. I will find out what feels best, and maybe every now and then push myself. As long as I am setting personal records I am on the right way.

**
I used to think that magical and amazing things would happen when I got really strong, but now I no longer believe that. It is nice to get results, but it is not a matter of life and death. I focus on enjoying the training and "training like an adult". Adults, in my book, focus on longterm results and gratification, and focus on process.

**
Most of us can either train hard, but train seldom, or, like me, train often, but not train hard. If you train hard too often you might experience burn-out.
 
Last edited:
Brett Jones said:
It is a separate product (a short programming PDF is included with the video but not the ebook.).
Click to expand...
Does the book present additional information about the why's or research that may not be in the Video product? Or is the book just a written version of the Video product with all the same information?
 
Sorry, not really part of the current context of the conversation, but I wanted to share recent progress with this system:

I did a big battery of tests Friday. Training IC with my 24 did yield progress. Since my last test in October, my 1RM of 28 kg on the left got a little easier, and the same weight went from 3RM to 4RM on the right. Both are progress. Though, I'm surprised how much of a strength difference I have between sides.

I've typically been training this system twice a week. When I can, I'll get a third session in a week. My main method of variation is to vary the NL by 20% or more, while trying to finish in 20 to 30 minutes. Sometimes, I do more; sometimes, I do less. Sometimes, I go by time, instead. I also change variations from session to session, unless I need an all-around easy day. I'm tempted to loosen up my rules a bit more, but I don't want to fall into the trap of pushing too hard all the time.


In any case, I also got the needed 5 reps with a pair of 24s, so I tried a doubles session today. I haven’t trained double KBs in a while; it felt better than expected. I think I plan to put a little more focus on my press, too. I've mainly been doing Classic and Traveling 2s; I might see how rep ladders go once in a while. I'm hoping that including double KBs and focusing more on the press will help me to push that press strength up more.

Most importantly, I generally feel pretty good. I'm getting stronger, albeit slowly, and I'm not grinding my body to dust. I'll still have to watch out for those double KBs, though. I've overdone it with those before.
 
Does the video version give broken down and detailed talk through of movements? Is this the type of video/ebook IC is? I'm specifically after learning the snatch and progressing double KB work. If there is programming will it come across to the SF app?
 
cwheeler33 said:
@Brett Jones
Question for you good sir, does the "video" also include the e-book?
Specifically I'm looking at the BJJFanatics web site.
Click to expand...

cwheeler33 said:
Does the book present additional information about the why's or research that may not be in the Video product? Or is the book just a written version of the Video product with all the same information?
Click to expand...

Lotto said:
Does the video version give broken down and detailed talk through of movements? Is this the type of video/ebook IC is? I'm specifically after learning the snatch and progressing double KB work. If there is programming will it come across to the SF app?
Click to expand...

Video-course:
The videos include Brett's actual warm-up, a breakdown of each move (including snatches, and doubles), and sample sessions in real time + a discussion of programming options.
The warm-up alone is awesome and has helped me with hip and shoulder mobility. Seriously, more than with any other short warm-up routine.
The technique videos are to the point and very helpful. The also include info and breath timing for IC. Maybe I am too much of a KB nerd, but I loved watching the sample sessions and was in awe with how Brett goes through it.
The included PDF is very short and to the point for getting started but does not spell out all variations (8 pages of content).

Book:
The book is very different in scope (78 pages of content). It features Brett's training log for at least a year and goes more in depth about details in "programming" it and about possible traps. It explains the different variations in detail and also features some more theory - although it is not science based (opposed to Q&D, for example) but purely experience based.

Personally, I have not regretted buying both. If you buy the book first, you might get a good discount in the after-sales pages for another product.

If you have your technique dialed in, good mobility, and follow Brett on Insta, then buying only the book is probably enough. If you just get started, then the video course is probably perfectly fine as a stand-alone product.
 
cwheeler33 said:
Does the book present additional information about the why's or research that may not be in the Video product? Or is the book just a written version of the Video product with all the same information?
Click to expand...
The book has a good bit of info not in the video—expanded programming options, concepts, and other information.
 
Brett Jones said:
How many days a week are you planning on doing Iron Cardio and finishing with swings?

I would add some more variety:
Timeless
10 otm
5 otm
5 e30
Two-arm and one-arm days
Click to expand...
3 days.
If the frequency is higher - it's easier to combine S&S and IC, I know that.
The plan was warming up with get-ups, and then doing IC. And finishing up with some swings.
I would settle (if you advise) for these 3 sessions a week:
  1. Get-ups (10 min) and IC (20-30 min)
  2. Heavy IC (about 30 min)
  3. IC (20-30) and swings (10 min)
This would be lower frequency, but the focus would stay on IC.
Regardless of what the main driver of the progress is, doing kettlebells without swings is a crime.
 
If you vary the load, volume and density then the swings and Iron Cardio can work well together.

Your three day schedule looks good.
 
Good morning everyone, after a few months of practice I find that the combination of Iron Cardio and Daily Dose Deadlift goes very well together.
3 days a week of Iron Cardio (1 classic, 1 classic + snatch, 1 with double classic + Double snatch) and 5 days a week DDD
 
I purchased the program and it’s well thought out and taught in a fun way “alone and with the iron” .

My question is - if I just LOOK at the the videos and never do the work plus add burpee’s but never do them either. Will I still improve my cardio and get stronger. Yes I understand that burpee’s are not part of the program but I never really plan to do them. Thank you in advance.
 
Bill Lets said:
I purchased the program and it’s well thought out and taught in a fun way “alone and with the iron” .

My question is - if I just LOOK at the the videos and never do the work plus add burpee’s but never do them either. Will I still improve my cardio and get stronger. Yes I understand that burpee’s are not part of the program but I never really plan to do them. Thank you in advance.
Click to expand...
Bill

I'm afraid that no work = no results.

You'll be entertained by the video but....
 
You must log in or register to reply here.
Back
Top Bottom