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Kettlebell Aesthetics and performance

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Fer_Kaizen

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Hello everyone! A kettlebell newbie over here. A few years ago I purchased Simple and Sinister but never gave it a shot. Recently I turned 42 and started kickboxing. However, even after spending quite some time practicing other martial arts when I was younger, I’m not as fast as I used to be. A couple of weeks ago I discovered the Quick and the Dead, and the idea of a specific training program for explosiveness caught my attention, so I bought a 16kg kettlebell yesterday to begin training. Would Q&D be also a good idea for aesthetics? I must lose at least 10 kg (22 lbs) but I also want to build some muscles. Not BIG, but kind a soccer player/mma fighter physique. Or should I start with S&S to learn the proper movements.? I’m in your hands, my friends.
 
If you went from doing nothing to do Kickboxing, I'd stick to kickboxing only for a couple of months and then add either s&s and then q&d (I believe there was an statement from Pavel that you should have the simple standard before doing Q&D).

To build muscle you need to eat proteins, to loose weight you either need to eat at maintenance or on a deficit, got to say that both things are quite difficult to do at the same time, if I were you I'd eat at maintenance switching the % of fats, proteins and carbs looking for a body recomposition.
 
Eyetic said:
If you went from doing nothing to do Kickboxing, I'd stick to kickboxing only for a couple of months and then add either s&s and then q&d (I believe there was an statement from Pavel that you should have the simple standard before doing Q&D).

To build muscle you need to eat proteins, to loose weight you either need to eat at maintenance or on a deficit, got to say that both things are quite difficult to do at the same time, if I were you I'd eat at maintenance switching the % of fats, proteins and carbs looking for a body recomposition.
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Thanks for your reply! I’ve been training kickboxing for 9 months so far. If I’m getting right, then it’s just the perfect time to add the s&s . I never realise that I should meet the Simple stantdard (32kg) to begin with Q&D and I now see the logic in it. Regarding the diet, I’m already following one given by an specialist (1800 cal) for a guy of 100 kg (220lbs) and 5 9” but he recommended strength training to get better result. I leaned towards kettlebell to complement the sport, but I may be wrong.
 
Ah if you are into 9 months already you could easily add it, s&s specifies as follows regarding how many days per week you should follow
If you follow a high-load strength training regimen, seriously training for a sport, or have a
physically demanding occupation, do S&S two to three times a week. Do not expect to progress
at the same rate as a girevik or girevichka dedicating five to six times a week to Simple &
Sinister.
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Strenght wise S&S is a good program and it will build a solid base, I'd add a day of recovery / active resting with 90mins LISS at least once a week.
 
Simple and Sinister for sure. Once you hit simple, then move to Q&D for 12 weeks. Then alternate both programs every 6 weeks or so.

IF you aren't doing pullups, pushups, squats and other bodyweight exercises during your kickboxing classes, you could add one movement in an easy Grease the Groove fashion and cycle them every few weeks.

I trained and competed in kickboxing, muay Thai and boxing for 15 years. This is how I wish I trained at the time!
 
Dayz said:
Simple and Sinister for sure. Once you hit simple, then move to Q&D for 12 weeks. Then alternate both programs every 6 weeks or so.
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This is excellent advice. You will get more out of Q&D after having accomplished the simple standard.
 
Dayz said:
Simple and Sinister for sure. Once you hit simple, then move to Q&D for 12 weeks. Then alternate both programs every 6 weeks or so.

IF you aren't doing pullups, pushups, squats and other bodyweight exercises during your kickboxing classes, you could add one movement in an easy Grease the Groove fashion and cycle them every few weeks.

I trained and competed in kickboxing, muay Thai and boxing for 15 years. This is how I wish I trained at the time!
Click to expand...
Thanks for this advice. Actually we do not do a really hard workout. Since the class is just one hour long, our instructor prefers some hiit routines, lots of ab work but not too many push ups or pull ups, all the workout in 15 minutes. Taking these two exercises, should I add them at the end of the S&S session, right? Push ups are the first to try since my next belt exam is 6 months ahead and it requires 50 push ups and 200 sit ups.
 
Fer_Kaizen said:
Thanks for this advice. Actually we do not do a really hard workout. Since the class is just one hour long, our instructor prefers some hiit routines, lots of ab work but not too many push ups or pull ups, all the workout in 15 minutes. Taking these two exercises, should I add them at the end of the S&S session, right? Push ups are the first to try since my next belt exam is 6 months ahead and it requires 50 push ups and 200 sit ups.
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The idea with GTG would be so them throughout the day, low reps (30-50% of max), lots of sets. Definitely look up "strongfirst grease the groove" for a thorough explanation
 
Fer_Kaizen said:
Thanks for your reply! I’ve been training kickboxing for 9 months so far. If I’m getting right, then it’s just the perfect time to add the s&s . I never realise that I should meet the Simple stantdard (32kg) to begin with Q&D and I now see the logic in it. Regarding the diet, I’m already following one given by an specialist (1800 cal) for a guy of 100 kg (220lbs) and 5 9” but he recommended strength training to get better result. I leaned towards kettlebell to complement the sport, but I may be wrong.
Click to expand...
I’m 5’9” and 100kg. I lose weight at around 2200 cals ( doing S&S 3 times a week ). If you are doing kick boxing and S&S, that’s not many calories at all.
 
Now, il be honest I haven’t bought Q&D so I’m likely doing it a bit wrong, but I think it’s designed to be heavier than a 16 for the power output needed. I’ll agree with the other posters and say IC you’re new to KBs start with S&S and build up some strength. However, some alternatives:

I’m also a fan of ROP, if you find S&S a bit underwhelming with your 16 I think ROP will see you get your reps up to see some results in your fat loss endeavour. Also a version of Dry Fighting Weight would do the trick; you can do it with a single KB. The trick with fat loss, as well as increasing your muscle mass (which will help metabolism), is to keep moving for a sustained period and find something you’ll keep doing.
 
I could not be more thankful for all your replies. In fact, I’m gonna start with S&S and to do so I purchased the new version of the book This afternoon. I saw a couple of pages and it feels more geared towards martial arts which fits my main goal of becoming more deadly in the ring and sexier with and without clothes hahaha. I’ll add push ups and pull ups. Once I reach Simple, then it will be time to go for Q&D, hopefully with a stronger physique. Now , I’ll take this week to read the book and check the videos to perform a proper swing and TGU.
 
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