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Kettlebell Alactic + Aerobic continued...

I've put this one on IG yesterday, and received some reactions about it. I gave some explanation about it in the comments too. This is a kind of training which everytime I do it I feel and think about how awesome this little package is. It fits well into the A+A, Q&D, emom kind of things:

 
I am far from a cyclist...but in summer season I like to ride my gravel bike sometimes up to 2 -4 hours. What happens there is enough of getting a glimpse of what an be out run, out cycled. And no, fat people can't cycle forever, cause it is 'efficient'.
Sure, for general population which is pretty sedentary (even if you train regularly) it is a good call to have an eye on 'junk food'. But there was - and still are preople out there, who work there a... of physically: they seem to be lean and mean and often these kind of people don't fret about macros ad micros. In it's most simple and basic way, food has to make you full. If you can not afford 'high quality food' or just don't have access to it you simply eat, whats on the table or in your hands.
The amount of times I have pulled up to a convenient store 3-4 hours into a bike ride feeling completely cracked and throwing down a snickers bar, coca-cola, 2 Gatorade... Healthy? No. But always got me home.
 
The amount of times I have pulled up to a convenient store 3-4 hours into a bike ride feeling completely cracked and throwing down a snickers bar, coca-cola, 2 Gatorade... Healthy? No. But always got me home.
Apparently there is something about sweetness. One is supposed to get as much of an energy boost from sipping some sugary drink and spitting it out immediately than as consuming it fully.
I don't recall where I read it.
 
I just started doing jump squats in replace of swings.. my first session was yesterday, I am just doing x5 OTM building up to 40min then will peak going every :30"

I really enjoyed the jump squats, I plan on running that 2x's a week alongside the c&j program from KBSF 2x's a week up until May when I transition to more pure LISS endurance based stuff
 
Apparently there is something about sweetness. One is supposed to get as much of an energy boost from sipping some sugary drink and spitting it out immediately than as consuming it fully.
I don't recall where I read it.


Yes, but if I'm on the verge of bonking and still have an hour of riding to get home, I'm swallowing those 800-900 calories!
 
The amount of times I have pulled up to a convenient store 3-4 hours into a bike ride feeling completely cracked and throwing down a snickers bar, coca-cola, 2 Gatorade... Healthy? No. But always got me home.


Yes, but if I'm on the verge of bonking and still have an hour of riding to get home, I'm swallowing those 800-900 calories!


Yes, it provides energy. Throwing it down to late in a long bike ride (bonking) you still have a tough time to be getting home (probably you need some amount of glycogen in your muscle and it takes time to build the stores up). From my little knowledge full 'fat adaptation', ketosis failes to work for competitive endurance athletes.
 
@Harald Motz
I see your HR charts have speed included. Have you found value in that metric simulating power output for the KB?
I include the speed graph usually for a kind of entertainment purpose within A+A work when I do my short recovery walk between sets/repeats. It is interesting sometimes, how much walking length I accumulate in a session.

For aerobic outside work like running and cycling the feature works really well for average speed and it is so good, that I use my hr monitor as my tachometer.
 
Yes, it provides energy. Throwing it down to late in a long bike ride (bonking) you still have a tough time to be getting home (probably you need some amount of glycogen in your muscle and it takes time to build the stores up). From my little knowledge full 'fat adaptation', ketosis failes to work for competitive endurance athletes.
I feel like there is also some sort of psychological phenomenon when I know I'm getting close to home or a sniff of the finish line I get a rush of energy out of nowhere.
 
The amount of times I have pulled up to a convenient store 3-4 hours into a bike ride feeling completely cracked and throwing down a snickers bar, coca-cola, 2 Gatorade... Healthy? No. But always got me home.
Yep!
And I don’t give a rats a$$ about health in these situations (most situations come to think about it…)
Not being able to be comming home again seems to be highly correlated with death. But I don't know if death is unhealthy...it seems to be a problem of being alive...
 
Not being able to be comming home again seems to be highly correlated with death. But I don't know if death is unhealthy...it seems to be a problem of being alive...
Death seems like a better option than calling my wife to pick my butt off the side of the road. That call is only reserved for a catastrophic bike failure like a broken frame..
 
I'm thinking it's time to go up in weight for swings, based on today's session:

  1. Swings x 5 EMOM over 20 Minutes - 100x swings at 28KG
    1. Average Heart Rate: 117 BPM
    2. Maximum Heart Rate: 136 BPM
    3. Considering bumping my numbers up to a mix of 28KG and 32KG sets.
  2. Bench @ 180 lbs 2x ladders at 1,2,3 with 6x10 Leg Trucks
  3. Front Squat @ 180 lbs 2x ladders at 1,2,3 with 6x1 Tactical Pullups
    1. Average Heart Rate: 118 BPM
    2. Maximum Heart Rate: 145 BPM
 
I'm back on the A&A train after couple of years on GN's programmes. I'm about 4 weeks into C&Js building upto 3r otm in 30 mins with 28's.
I love the bent press so also doing 1r timeless for roughly 30 reps (alternating below and above) with 32kg on alternate days. Remembering why A&A is so good !
Looks like a solid plan, Stuart.

Screenshot_20230319_111705_Polar Flow.jpg
did a classic A+A session last Sunday, haven't snatched for a few weeks prior. As it is usually each time after comming back after a lay-off (still I train pretty much every day - in this case the snatch and going untimed as almost all my training is timed which I love for many reasons).

I knew what would follow...4 days after I still feel soreness in literally all my upper body muscles. Soreness is a sure pointer of what got a hit. Actually all it takes for me is about 7/10 days lay off of a given exercise to be getting hints of soreness again. Back to the heavier one arm A+A snatch...still a total one stop package.

Double C&J, heavier one arm snatch, some GU and/or bentpress...a well rounded kb template.
 
Do you have any squat movements in your templates at all?
Currently...yes.
here I do lower body squats and upper body squats too. I love doing singles otm sessions with the SSB. Can be...10 - 60 minutes.

Another squat pattern I kept through the years:

But usually I don't think of completeness or balance with training because it's a rabbit whole. Sometimes I just forget about a thing...to comming back again. Therefore I keep being on my plateau.
 
I currently do easy strength style squats currently before my Bent press sessions and occasionally before the C&Js if I have the time and desire. One of the many things that hit me like a hammer from Geoffs programmes is that 2 days of squating per week is sufficient, of course you can do more depending on the importance in your training, but something else will give dependent on volume and recovery.
@Harald Motz I like your 1r otm squat session, maybe ill flip my bent press/ easy squats session in the future .
 
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