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Kettlebell Iron Cardio

How are people implementing Iron Cardio? Are you sticking with the basics? Focusing on a particular goal (such as increasing press strength, fat loss, hypertrophy, etc.)? Going full random with the variations and die rolling? And what kind of results are you seeing?

I’m considering Iron Cardio as my next program. Initial thought was to go full random with periodic checks with the classic (+snatch), but as I reread the e-book I wonder if that’s actually a good call. Brett’s training log looks like it focuses on classic (+snatch/pull-up) with regular swing/snatch days, occasionally dipping into variations.

My (not-SMART) goals are to increase general strength and conditioning and lose body fat. Just resetting after my PT test and trying to reverse recent weight gain.
 
@mightstone2k , For the first few months, I did classic and traveling 2s. My press went up a little, but not enough to graduate to the next weight. Since then, I've been mostly following the "press focus" variations.

For the last few weeks, as well, I've been experimenting with just classic and waving the volume. I decided to try that after reading a few posts here about getting to the point at which one can average two sets per minute for the session. I don't think that's a hard rule, nor do I recall seeing it in the book. So, I'm sure it's just a spice one can use to guide one's progress.

Another detail: I try to keep my volume gradually increasing, allowing for waviness. I usually vary volume from session to session by Delta 20. My aim is to get into the hypertrophy range of sets regularly. In addition to my martial arts, morning mobility and active transit, I typically train the IC system twice a week. I'll sometimes do a third session when I have a free day.

So, on to results. I would say that my press is getting easier, but slowly. I haven't tested recently, so I don't have an objective measure. Over the first few months of training Classic and Traveling 2s with 24kg, my 28kg RM went from 3 to 4 on the right. The left stayed at 1, but that single got easier.

I would also say that my shoulder area looks better and my quads got a bit of development. Again, it's tough to say for sure; I didn't do before / after photos or take measurements. Maybe my opinion of my reflection in the mirror just improved. And, honestly, that doesn't sound like a bad thing, even if it's not objective.

For weight loss, I absolutely believe that I burn fat during the longer sessions. My weight and waist are consistently improved on the day or two following a longer IC session. However, I'm also finding that this must be done in tandem with improved diet in order to work well for fat loss. If I go nuts over a weekend with too much pizza and movie theater popcorn, my progress slides.

Anyway, I would say that this is a good "slow and steady" or "park bench" system. I've been making progress, but slowly. At the same time, the sessions generally feel good.
 
@mightstone2k , I usually omit the swings after the IC sets. But that's mostly because, once I've finished with my regular sets, I just don't feel like more work. That could definitely be influenced by my other physical pursuits and lifestyle choices.

For a couple of weeks, I've experimented with adding S&S swings before IC or at different parts of the day; I haven't decided whether I like that long-term, though.
 
Erik W said:
@mightstone2k , I usually omit the swings after the IC sets. But that's mostly because, once I've finished with my regular sets, I just don't feel like more work. That could definitely be influenced by my other physical pursuits and lifestyle choices.

For a couple of weeks, I've experimented with adding S&S swings before IC or at different parts of the day; I haven't decided whether I like that long-term, though.
Click to expand...

Yeah same as mentioned above. Started program with swings then after 35+ minutes of IC with a 24kg single bell or double 20kg bells I don't feel like I need any more work!
 
@Erik W
I decided to try that after reading a few posts here about getting to the point at which one can average two sets per minute for the session. I don't think that's a hard rule, nor do I recall seeing it in the book. So, I'm sure it's just a spice one can use to guide one's progress.

The metric I have given—if you can double the minutes in sets (40 sets in 20 min for example) then it is time for a more challenging variation (increase load, change variation etc.)
Something to be added to the Second Edition.

Getting started—I have some recommendations in the book and you can always "roll the die" but you need to establish some personal metrics first.
 
mightstone2k said:
How are people implementing Iron Cardio? Are you sticking with the basics? Focusing on a particular goal (such as increasing press strength, fat loss, hypertrophy, etc.)? Going full random with the variations and die rolling? And what kind of results are you seeing?

I’m considering Iron Cardio as my next program. Initial thought was to go full random with periodic checks with the classic (+snatch), but as I reread the e-book I wonder if that’s actually a good call. Brett’s training log looks like it focuses on classic (+snatch/pull-up) with regular swing/snatch days, occasionally dipping into variations.

My (not-SMART) goals are to increase general strength and conditioning and lose body fat. Just resetting after my PT test and trying to reverse recent weight gain.
Click to expand...
My goals are just as smart as yours, but it has been a slow recomposition, getting bigger on the whole with better muscle definition. I don't step on scales so I can only imagine I could have gone up or down. Thighs are getting bigger, waist/hips getting leaner. Mid/Upper back/arms getting bigger, stomach/chest fat has been reducing. All weights feel noticeably lighter.

I started out doing single kbs for light and medium weights and double medium kb for heavy weights.
I've since moved to single kbs for "light" weights, my medium is doubles of my original light weight and heavy is my old heavy. ie:
was:{single 36kg light, single 48kg medium, double 48kg heavy}
now:{single 36kg/48kg light, double 36kg medium, double 48kg heavy}

I like the waviness of Monday(medium), Wednesday(hard/heavy), Friday(light/medium), but I like going harder when I feel like I have the energy. I have started thinking about letting the dice drive now that I've getting more comfortable with doubles work, but I might wait until progress stalls before going full random.

I'm shooting for at least 1 element Δ20% but I'm honestly winging it. The harder I think about it the more difficult the concept seems to be.
I'll Δ total sets or time OR set reps 3,4,5(travelling 2s/3s and/or snatches) OR set intensity ie weight

eg. my last week was: Double 36kg travelling 2s(~medium/medium, 30 sets) // Double 48kg standard(Heavy/easy, felt weak@20 sets) // Double 36kg standard(medium/easy, 50 sets because I felt like pushing the duration)

I've also been doing swings after the IC work, I find it an effective reset/cooldown and a good hinge practice that has been really helping my doubles work and vice versa. For warmup I do S&S squats/halos sets then TGU ladder up to working IC weight(the TGUs are very indicative of how strong I will feel)

Overall, I have really improved my technique, my rep/set speed is at least twice as fast with doubles.
My cardio/work capacity is really improved.
Like I said my body composition has improved(notably while eating like a pig). I'm giving some dieting a try and will see how much better my body comp will get.
I look forward to every session and I really enjoy the progress I make weekly.
 
I'm just implementing IC as my "base" strength training; I've no particular goal right now other than making sure I can squeeze my training in when time is tight between clients. If I have time I add an OTM swing session at the end. The flexibility of the program frees up plenty of mental RAM for me as I'm secure in the knowledge that I'm getting some overall work done consistently several days a week. I'm slowly creeping the 32 into play and am amassing a bunch of single presses with it. I'll take whatever progress I get. Love the program.
 
mightstone2k said:
How are people implementing Iron Cardio? Are you sticking with the basics? Focusing on a particular goal (such as increasing press strength, fat loss, hypertrophy, etc.)? Going full random with the variations and die rolling? And what kind of results are you seeing?
Click to expand...

IRON CARDIO​
sets​
Session
length
(m)​
avg
repeat
(s)​
avg 10
set Split
(m)​
avg repeat
per minute
(m)​
Variation​
24​
20​
50​
8.3​
1.2​
CPS​
32​
20​
38​
6.3​
1.6​
CPS​
50​
40​
48​
8​
1.25​
CPS​
54​
40​
44​
7.3​
1.35​
CPS​
54​
30​
33​
5.5​
1.8​
CPS​
38​
20​
32​
5.3​
1.9​
CPS​
78​
40​
31​
5.2​
1.95​
CPS​
58​
30​
31​
5.2​
1.93​
CPS​
44​
20​
27​
4.5​
2.2​
CPS​
81​
40​
30​
5​
2.03​
CPS​
38​
30​
47​
7.8​
1.27​
CPS2​
24​
20​
50​
8.3​
1.2​
CPS2​
52​
40​
46​
7.7​
1.3​
CPS2​
42​
30​
43​
7.2​
1.4​
CPS2​
​
So, apparently, I'm more of a structured guy.

The current plan is...​
Monday​
Wednesday​
Friday​
30-Minute​
20-Minute​
40-Minute​
CAVEAT: I have been feeling the itch to work out on off days. I take that as a sign that I'm getting more out of it than I'm putting in.​

I started with the classic and kept it up till I broke 2 Sets per minute.
I guess now I'm looking to stay with Traveling 2s till I break 2 Sets per minute.
Haven't really decided beyond that.
But I was thinking about maybe using Traveling 3's, moving target, or press focus.
Maybe weight ladders after that since I don't have a 36kg bell between my 32kg and 40kg.

As far as results I do sense some positive conditioning effects.
I like to use the bounding upstairs test for that one. Where I run upstairs as fast as I can, and rate the difficulty. If the RPE of climbing the stairs is low then that's good.

Also, I'm noticing some very minor hypertrophy. I'm not sure if it's gain of muscle or reallocation, But I do take notice of what I call new terrain features in the skin. My quads are definitely adding a new feature to my thighs from all this squatting .
 
Last edited:
Just tried travelling 2s for the first time, enjoyed it bit found it tricky to track what i was doing, thats probably more to do with me being thick though.

I ended up writing down
C 2 1 1
S 1 2 1
P 1 1 2 and so on

I like to count in rounds, L+R is one round i did 18 rounds in 22mins
I think that works out to be 24 cleans each side 24 press each side and 48 Squats...i think.
Little to much for my brain, think I'll stick to the standard version ha

Anyone got a easy way to track and work it out!!
 
Gary Wilson said:
Just tried travelling 2s for the first time, enjoyed it bit found it tricky to track what i was doing, thats probably more to do with me being thick though.

I ended up writing down
C 2 1 1
S 1 2 1
P 1 1 2 and so on

I like to count in rounds, L+R is one round i did 18 rounds in 22mins
I think that works out to be 24 cleans each side 24 press each side and 48 Squats...i think.
Little to much for my brain, think I'll stick to the standard version ha

Anyone got a easy way to track and work it out!!
Click to expand...
Here's how I do it.

I'm kind of mimicking @Brett Jones demonstration videos.

Screenshot_2023-03-15-13-35-08-32_92460851df6f172a4592fca41cc2d2e6.jpg

One of these days I'll write the seconds as well as the minute for the 10 rep split.

But I map out the clean press squat pattern before I start.
 
@Gary Wilson , I'm still experimenting with convenient ways to track during a session. And when I spreadsheet a given session, different sets add rows for the date; it's not streamlined yet.

One thing I do is set up my notebook (in the case of Traveling 2s) like this:
Cx2 (hashes for sets)
MPx2 (hashes for sets)
SQx2 (hashes for sets)

Then, I fill in the hashes as I go along. I do something similar for rep ladders. But, you can see how it would get to be a lot of rows for moving target rep ladders.

I've also toyed with trying to keep it all in my head and just use the lap counter on my stopwatch to figure out what I should be doing next. That mindfulness gives me something to say out loud to myself before a set, like, "two presses left," or something like that. Helps remind me to use a little talking to test.

I'd like a big white-board, like Brett uses. That would be faster and more convenient than the notebook I use.
 
@Adachi , I'm confused by your notation in the blue box. I haven't seen all of the videos from the product, so forgive me if it should be evident already. Will you please clarify?

EDIT: Or, would you let me know where to find that in the source material, please?
 
Erik W said:
@Adachi , I'm confused by your notation in the blue box. I haven't seen all of the videos from the product, so forgive me if it should be evident already. Will you please clarify?
Click to expand...
so - I write C, P, and S, in order, in rows of 5. this correlates to my 10 reps hash marks at the left. Left arm, right arm, each movement.

The Classic version I use is the pattern
CPSCP
SCPSC
PSCPS
CPSCP
Etc.

if I add in swing (W) or snatch (N) it'd be something like ...
CPSWC
PSWCP
SWCPS
WCPSW
CPSWC
Etc.

and I have to do a slight bit of math - every time I finish the left and right sides, I add two hash marks.
and that means I've completed one of the letters.
Right now I'm not marking off the movements, I'm just using them as a reference.
So, when I look at how many hash marks, I just remember that 2 hash marks == 1 Letter (which represents which movement gets 2 reps)
So, if I see 2 hash marks that means it's time to move on to the Second letter in the row.

So, when I see the letters lined up, I remember which Movement gets a second rep in those sets.
Legend:
C = Clean
P = Press
S = Squat
N=Snatch
W=Swing
 
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