Good single kB program?

Discussion in 'Kettlebell' started by Brandon Trahan, Oct 6, 2019.

  1. Brandon Trahan

    Brandon Trahan Double-Digit Post Count

    Something that won’t cause me to not be able to walk for a few days but effective lol.
    Just got off a respiratory infection and trying to build my lungs and cardio back up.

    Also I’m on hector guitierez Jiu jitsu kB program but it’s a lot right now for how zapped my lungs are.

    You guys are always amazing with advice and support!
     
  2. piratebum

    piratebum Triple-Digit Post Count

    S&S or if you have hit simple maybe Q&D?
     
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  3. Brandon Trahan

    Brandon Trahan Double-Digit Post Count

    Simple and sinister believe it or not is so taxing for me especially right now lol. Any links for Q&D?
     
  4. piratebum

    piratebum Triple-Digit Post Count

  5. piratebum

    piratebum Triple-Digit Post Count

    if you can snatch then there are some good A&A programs on the site that you can find. Or for that matter A&A using swings. Good luck.
     
  6. Brandon Trahan

    Brandon Trahan Double-Digit Post Count

    Thanks a ton. I love Snatches. i just Need a simple rep scheme so i dont Over do it. Only have my 70lb Bell right now.
     
  7. Hasbro

    Hasbro Triple-Digit Post Count

    Just do easy swings with a 16kg bell if you have one. Do a set of 8-10 (or whatever you feel like) and rest until you feel comfortable doing another set and repeat for as many sets as you feel like. Don’t push it and build up your system slowly. There’s no rule that says you have to be huffing and puffing at the start of every set. Frankly I don’t understand why S&S is so taxing unless you were trying to do it in the 16 minute standard every time. It really doesn’t get much easier than that if you’re using a light enough weight bell and taking plenty of time to rest between sets.
     
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  8. offwidth

    offwidth More than 5000 posts

    You probably shouldn't be exploring Q&D until you have reached simple in S&S. I agree with @Hasbro ... you may be just overdoing S&S..
     
  9. Steve Freides

    Steve Freides StrongFirst Director of Community Engagement Staff Member Senior Instructor

    Enter The Kettlebell.

    -S-
     
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  10. Oscar

    Oscar Quadruple-Digit Post Count

    If you are struggling with S&S then snatching the 32 is a no go.

    Just do a total of 100 two hand swings in sets of 5 with your 32 kg. If you can, or as you improve, progress to sets of 10.

    Add some push ups to complement the swings. 4 sets of 5 and progress to 6 sets of 15. Or adapt to your current level of strength.

    As warm up before the swings do 3x5 bodyweight squats. mix with goblet squats with the 32 if you can.

    In the meantime, you can find yourself some lighter bells to practice S&S in the future.
     
    Hasbro likes this.
  11. Mark Limbaga

    Mark Limbaga Quadruple-Digit Post Count Elite Certified Instructor

    Which program specifically?
     
  12. MikeTheBear

    MikeTheBear More than 500 posts

    I am currently doing an "experiment" of sorts using Geoff Neupert's King-Sized Killer program from his KB Express ebook. Despite the ominous name you do not need to kill yourself. One exercise only - the snatch. You set a timer for 20 minutes and go through as many ladders as you can, so it is all self-paced.
     
    John Grahill likes this.
  13. Bauer

    Bauer More than 500 posts

    I am currently pondering this old Pavel article:
    Total Package Weekly Kettlebell Training Template | StrongFirst

    Plenty of options. You could even add a variety day with BU presses. I am thinking about incorporating it with TGU and Swings (Similar to the new RKC PM from Enter the Kettlebell).

    Maybe this is something for you.
     
  14. Brandon Trahan

    Brandon Trahan Double-Digit Post Count

    Link me to this!
     
  15. Brandon Trahan

    Brandon Trahan Double-Digit Post Count

    The clean and press one.
     
  16. Damiola

    Damiola Double-Digit Post Count

    You could modify your current program: reduce the number of reps per set, sets per workout and increase rest intervals. Maybe cut out some exercises. Gradually build back.
     
  17. John Grahill

    John Grahill More than 300 posts

    @Brandon Trahan, do you mean "The Giant Series" of programs? They are based on single kettlebell clean and presses, using a 10 RM.
     
  18. MikeTheBear

    MikeTheBear More than 500 posts

    It was part of Geoff Neupert's Kettlebell Express ebook.
     
  19. Mark Limbaga

    Mark Limbaga Quadruple-Digit Post Count Elite Certified Instructor

    The atos or 801 series I'm guessing..

    Did you grab a copy of strength plan001?
     

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