all posts post new thread

PlanStrong/BuiltStrong Built Strong w/ Kettlebells

Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)
jaku

jaku

Level 4 Valued Member
Forgive me if this was answered in the past. My searches came up empty.

I'm reading through my Built Strong manual and I'm trying to come up with a program that I can do with only KBs for the simple reason that I have KBs (1x12kg, 2x16kg, 2x24kg) and no access to a gym.

I ran into an issue when dealing with 1RM. It's been a while so I don't know my 1RMs for Squats and stuff anymore but even if I did, how does one program a hypertrophy kettlebell program for the Squat movement pattern? My main life was going to be Double KB Front Squat.

This question also applies to hip hinges as well where I know I can deadlift quite heavy but I really just want to gain some hamstring mass, so maybe One-leg KB DLs or Romanian KB DLs would do the trick here?
 
Dbl. FS will work. Also, single leg squats with 1 or 2 bells in the rack, step ups and lunges with the bells.
SLDL's like you mentioned, swings with Dbl. bells, hill sprints, single leg ham curl with a Swiss ball, pistols.
I'd be doing sets of 8-10 without much rest.
 
Don Fairbanks said:
Dbl. FS will work. Also, single leg squats with 1 or 2 bells in the rack, step ups and lunges with the bells.
SLDL's like you mentioned, swings with Dbl. bells, hill sprints, single leg ham curl with a Swiss ball, pistols.
I'd be doing sets of 8-10 without much rest.
Click to expand...
Single leg curl on a Swiss ball is a challenging and worthy inclusion. Too little knee flexion is done by many who would benefit.
 
jaku said:
Forgive me if this was answered in the past. My searches came up empty.

I'm reading through my Built Strong manual and I'm trying to come up with a program that I can do with only KBs for the simple reason that I have KBs (1x12kg, 2x16kg, 2x24kg) and no access to a gym.

I ran into an issue when dealing with 1RM. It's been a while so I don't know my 1RMs for Squats and stuff anymore but even if I did, how does one program a hypertrophy kettlebell program for the Squat movement pattern? My main life was going to be Double KB Front Squat.

This question also applies to hip hinges as well where I know I can deadlift quite heavy but I really just want to gain some hamstring mass, so maybe One-leg KB DLs or Romanian KB DLs would do the trick here?
Click to expand...
If you are wanting to create a Built Strong program with just your kettlebells, choose your exercises per movement pattern, and then test your #RMs to see which intensity zone that particular weight would fall in.... That could help show you which intensity zone each would fall into.... (i.e. 9 reps with the double 24's with the front squat would put you into the M intensity zone) You could then find appropriate exercises/intensity zones for a BTS program.

Also, I believe Fabio has information in some of his articles of how to take your #RM to estimate your 1RM (for the ARI) Sorry I can't recall which article......
 
It looks really tough to program KB Front Squats without having to invest in some heavy double kb. For example, I set my 1RM to 61kg. Which is really low. The intensity breakdown looks like this.

L: 39.65kg (closet traditional weight: 2x16kg)
M: 45.75kg (closet traditional weight: 2x24kg)
H: 52kg (non-traditional weight: 2x26)

I'd have to purchase some interesting intermediate weights to nail those numbers. Guess it's easier to play with barbells :(
 
jaku said:
I'd have to purchase some interesting intermediate weights to nail those numbers. Guess it's easier to play with barbells :(
Click to expand...
PlanStrong programming works with rep _ranges_, so you needn't be exact with the percentages.

-S-
 
Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)
Back
Top Bottom