Kettlebell Iron Cardio

[Inky]

How is the difficulty level graded?

Classic
Traveling 2s
CPS+snatch
Ladder
CPS (L/R)+pullup
Doubles
?

Heavier bell

I'm a beginner. I would like to create a table of sequences according to difficulty level. You can always take on more weight.

As Adachi said, the difficulty level is individual. I only do one pull up variant per round, but cycle through pull up, chin up and commando pull ups. I recover quickly and have completed the classic IC of 20 sets with a 32kg bell, when that is no where near my 5 to 6 rep max bell and my usual weight is the 28kg, where I can complete the class IC at 40 sets in 20 minutes. People are strange

 

[taro]

Ok, but what with one size kettlebell ?
For me:
Classic
T2S
CPS+snatch
Classic + pullup

If I add heavier bell, or doubles, then I don't know

 

[sammal]

I'm looking to create custom dice for this and looking at the variations. Any others to add?

Exercise variations	Modifications	Times/Sets	Weights
Clean, Press, Squat	Traveling 2's	20 minutes	Light
Clean, Press, Squat, Snatch	Clean Ladders	20 sets	Medium
Clean, Press, Squat, Pull up	Press Ladders	30 minutes	Heavy
Clean, Press, Squat, Snatch, pull up	Squat Ladders	30 sets	Very Heavy
Clean, Jerk, Squat	Single KB	40 minutes
Clean, Push Press, Squat	Double KB	40 sets

Now, I know that some of the selections will preclude others, ie very heavy may not be a press or press ladder day, but would be the jerk or push press, but, very heavy could become a medium/heavy weight with double KBs

So medium bell is press 5RM? I wonder what RM bells are you using for light, heavy and very heavy?

 

[Inky]

So medium bell is press 5RM? I wonder what RM bells are you using for light, heavy and very heavy?

I haven't done IC for about 3 months, recovering from a bout of sciatica that still hasn't fully disappeared
When I was practicing IC, single 24kg was the light, 28kg medium, 32kg heavy, then double 24kgs were very heavy
Should be getting back to IC soon and will be starting with the 24kg and working up, since my 3RM is now the 24kg

 

[Brett Jones]

Visited my 24 kg. bell today, for the first time (except swings). I wasn't able to press a single rep with this 4-5 weeks ago... 20 min. classic IC session, 30 sets! Mind blown...

A 28 kg. is already on the wishlist for Christmas.

ipetter

Excellent and well done!

 

[Brett Jones]

I haven't done IC for about 3 months, recovering from a bout of sciatica that still hasn't fully disappeared
When I was practicing IC, single 24kg was the light, 28kg medium, 32kg heavy, then double 24kgs were very heavy
Should be getting back to IC soon and will be starting with the 24kg and working up, since my 3RM is now the 24kg

Inky

Heal up well and follow any recomendations from your Physio or Dr.

 

[Steve Freides]

If you program yourself with a clock, you can write down all the times in the leftmost column (rightmost if your language reads in the opposite direction, and if your language reads vertically, well, you're on your own there) and what you're supposed to do next to the time. Makes it very easy - you do whatever you're supposed to do based on what time it is on your clock. Nothing IC-specific here but a useful strategy for me and anyone else whose mind wanders ...

Now what were we just talking about?

-S-

 

[Mark Limbaga]

I'm looking to create custom dice for this and looking at the variations. Any others to add?

Exercise variations	Modifications	Times/Sets	Weights
Clean, Press, Squat	Traveling 2's	20 minutes	Light
Clean, Press, Squat, Snatch	Clean Ladders	20 sets	Medium
Clean, Press, Squat, Pull up	Press Ladders	30 minutes	Heavy
Clean, Press, Squat, Snatch, pull up	Squat Ladders	30 sets	Very Heavy
Clean, Jerk, Squat	Single KB	40 minutes
Clean, Push Press, Squat	Double KB	40 sets

Now, I know that some of the selections will preclude others, ie very heavy may not be a press or press ladder day, but would be the jerk or push press, but, very heavy could become a medium/heavy weight with double KBs

Clean press squat row is another variation I'd add

 

[ipetter]

Clean press squat row is another variation I'd add

Ooohhh... I'm adding that! I often do rows as a "finisher", just balance out press-dominant workouts. Adding it in as an option is genius. Thanks

 

[Brett Jones]

Keep an eye on total number of reps per set as you begin to experiment.

3-5 total reps per set is still a solid guideline.

 

[P3mit]

I bought Iron Cardio about 12 months ago but only did the first session today. After rereading I realised it might be just what I need. I am 66 and play social doubles tennis 2/3 hours per week and very competitive 6 a side age related soccer 1 hour per week. I need good cardio fitness and reasonable strength. I was planning on 2 sessions per week( 3 if I wasn't playing soccer or tennis in any particular week). I could possibly add an easy cardio session in the week either MAF running or C2 rower but wasn't sure if this was too much. Currently my sessions would be 25 to 40 mins with one 16kg(but do have a 20kg bell) and doing C+P+2S for the extra leg strength needed but also changing the sessions for the required variation. Does this seem reasonable? thanks

 

[Brett Jones]

I bought Iron Cardio about 12 months ago but only did the first session today. After rereading I realised it might be just what I need. I am 66 and play social doubles tennis 2/3 hours per week and very competitive 6 a side age related soccer 1 hour per week. I need good cardio fitness and reasonable strength. I was planning on 2 sessions per week( 3 if I wasn't playing soccer or tennis in any particular week). I could possibly add an easy cardio session in the week either MAF running or C2 rower but wasn't sure if this was too much. Currently my sessions would be 25 to 40 mins with one 16kg(but do have a 20kg bell) and doing C+P+2S for the extra leg strength needed but also changing the sessions for the required variation. Does this seem reasonable? thanks

Sounds like a good plan.
Lots of variations with the 16kg and/or 20kg—keep us posted.

 

[TobyC]

I bought Iron Cardio about 12 months ago but only did the first session today. After rereading I realised it might be just what I need. I am 66 and play social doubles tennis 2/3 hours per week and very competitive 6 a side age related soccer 1 hour per week. I need good cardio fitness and reasonable strength. I was planning on 2 sessions per week( 3 if I wasn't playing soccer or tennis in any particular week). I could possibly add an easy cardio session in the week either MAF running or C2 rower but wasn't sure if this was too much. Currently my sessions would be 25 to 40 mins with one 16kg(but do have a 20kg bell) and doing C+P+2S for the extra leg strength needed but also changing the sessions for the required variation. Does this seem reasonable? thanks

I’ve done IC sessions laddering the squat, it definitely takes some time to get used to. For the first few sessions I always woke up with a bit of a tired lower back, I think due to the unilateral loading, but that went away after a week or so. Just something to be aware of, but I’ve come to love the one sided squats.

 

[justinr]

Ooohhh... I'm adding that! I often do rows as a "finisher", just balance out press-dominant workouts. Adding it in as an option is genius. Thanks

If you can do pull-ups, I'd do that to balance it out. If pull-ups are out, maybe inverted rows.

I'm not against 1-arm rows. I think they are a great movement. Just be very careful with your setup. I'm sure you already know, but hinge don't bend. In the later rounds, it is easy to get lazy and bend over vs. hinge. And that just puts more stress on your lower back. I've seen rows added into metcons and as the rounds progress, the form gets sloppier and sloppier.

 

[ipetter]

If you can do pull-ups, I'd do that to balance it out. If pull-ups are out, maybe inverted rows.

I'm not against 1-arm rows. I think they are a great movement. Just be very careful with your setup. I'm sure you already know, but hinge don't bend. In the later rounds, it is easy to get lazy and bend over vs. hinge. And that just puts more stress on your lower back. I've seen rows added into metcons and as the rounds progress, the form gets sloppier and sloppier.

Thanks, I know and will take care with this. I already have another variation with chin-ups added.

 

[paules]

@Brett Jones On the latest MED podcast I heard you refer to a new product you are working on. Is it too early to share details? Thanks!

 

[3letterslong]

Visited my 24 kg. bell today, for the first time (except swings). I wasn't able to press a single rep with this 4-5 weeks ago... 20 min. classic IC session, 30 sets! Mind blown...

A 28 kg. is already on the wishlist for Christmas.

This is fantastic to hear! I've been wondering if strength endurance would be effective strength training.

 

[YourArsenal23]

After purchasing Iron Cardio last year, I'm excited to finally start running this program. I've been following structured programming for the last couple of years and had a lot of success but looking for something more intuitive.

One big reason leading me to IC is that I've started training Muay Thai 2 days a week. The classes vary in intensity some days are medium intensity and some days are hard. However, I like the fact that IC gives me the opportunity to increase or decrease the intensity of the session guided by how I'm feeling that day.

I'm diving through this thread to get a sense of some tips in regards to how to plan for time/loads/IC version. This is all going to be driven by my own strength levels currently.

In regards to weight selection I have 2x20kg's, 2x24kgs, and a 28kg. I'm thinking I'll wait a few weeks before introducing the 28kg. In the meantime, I'll use doubles and singles to run with Easy, Medium, and Hard sessions.

Excited to jump into IC!

 

[ipetter]

This is fantastic to hear! I've been wondering if strength endurance would be effective strength training.

It sure works for me. I'm doing 2-3 sessions of IC and 2 sessions of Q&D per week. I find this combo works great together... Brett Jones also used IC to build back his strength after cancer treatment. The strength gains 5 weeks in has been great, and it's packed some meat on my shoulders and back as well.

I wouldn't classify it as strength endurance either. A 5RM bell as the middle ground for IC puts it more in the A+A strength category, I think. But who cares what to label it, as long as it works.

I'll continue with IC going forward, but will probably substitute Q&D for Axe swings in a couple of weeks. Just to combine it with something else and keep it feeling fresh.

 

[taro]

It sure works for me. I'm doing 2-3 sessions of IC and 2 sessions of Q&D per week. I find this combo works great together... Brett Jones also used IC to build back his strength after cancer treatment. The strength gains 5 weeks in has been great, and it's packed some meat on my shoulders and back as well.

I wouldn't classify it as strength endurance either. A 5RM bell as the middle ground for IC puts it more in the A+A strength category, I think. But who cares what to label it, as long as it works.

I'll continue with IC going forward, but will probably substitute Q&D for Axe swings in a couple of weeks. Just to combine it with something else and keep it feeling fresh.

Describe how you connected IC with AXE. And what effects.