guardian7
Level 6 Valued Member
I am finding double kettlebell programs like Geoff Neuport's that usually combine press and front squat to be incredibly effective but there seems to be one flaw.
If I use the same weight for both the presses and front squats, my shoulders are done at the end of the 20 or 30 min session and my core feels really challenged the next day, but I feel I have a bit left in the tank for the front squats. It would make more sense to me to either use a different set of bells or maybe add one rep to the front squats if using the same bells. Reps of 2 for press, 3 for squats for example. Something simple.
As written the program is very effective, but not optimal as written I feel.
I am referring to the Geoff Neuport 12 week program and the dry fighting weight programs where there is an element of self regulation in the rep periods. I find this to be very effective as like the new version of Simple and Sinister, I notice increased density and better recovery even if the weights are the same from workout to workout.
The weight difference would not be an issue with complexes and chains. I am referring particularly to the press/front squat combination.
I am sold on this double KB approach. It feels a bit like the total bodyweight metabolic stress of barbell work combined with a very high work volume benefits of KB work. In addition, the SF philosophy of keeping rep quality high in percentage of RM near 50 percent sets is a win. And yes, body composition results not sabotaged by bodybuilding style hunger. I just want to sleep after a workout not eat. Overall, it feels like the perfect general physical preparedness minimalist program. Swings on off days.
What do others think?
If I use the same weight for both the presses and front squats, my shoulders are done at the end of the 20 or 30 min session and my core feels really challenged the next day, but I feel I have a bit left in the tank for the front squats. It would make more sense to me to either use a different set of bells or maybe add one rep to the front squats if using the same bells. Reps of 2 for press, 3 for squats for example. Something simple.
As written the program is very effective, but not optimal as written I feel.
I am referring to the Geoff Neuport 12 week program and the dry fighting weight programs where there is an element of self regulation in the rep periods. I find this to be very effective as like the new version of Simple and Sinister, I notice increased density and better recovery even if the weights are the same from workout to workout.
The weight difference would not be an issue with complexes and chains. I am referring particularly to the press/front squat combination.
I am sold on this double KB approach. It feels a bit like the total bodyweight metabolic stress of barbell work combined with a very high work volume benefits of KB work. In addition, the SF philosophy of keeping rep quality high in percentage of RM near 50 percent sets is a win. And yes, body composition results not sabotaged by bodybuilding style hunger. I just want to sleep after a workout not eat. Overall, it feels like the perfect general physical preparedness minimalist program. Swings on off days.
What do others think?
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