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Kettlebell HIRT for Hypertrophy

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wespom9

Level 6 Valued Member
Certified Instructor
These protocols endlessly fascinate me. Without trying to sound like I'm a know it all, I think I intuitively realized the more I train that longer rests gave me better strength results. It's amazing to see the science and refine those sentiments into helpful training programs.
 

Sean M

Level 6 Valued Member
I'm planning to give the hypertrophy one a run here in December in preparation for a strength-focus early in 2019. Will report back my results if so. The press percentages fall perfectly within the bells I have: 65% is 20kg, 75% is 24kg, 85% is 28kg. Probably 32kg for swings because I'm not sure I can do 25 with 2x24kg.
 

fractal

Level 6 Valued Member
These two articles by Craig Marker my have been placed here before. If so I apologize. A friend sent the first one to me and the second is linked within that article. I have placed both links below. Thought many would also find them interesting.

HIRT for Hypertrophy


HIIT versus HIRT

I’ve been really enjoying @CMarker ’s work on breaking muscle. I’m also quite interested in HIRT for Hypertrophy. Currently mulling over a few ideas around how to apply this concept for a slightly more intense session once every couple weeks in addition to A+A snatching. I’d really like to hear about how others find it.
 

Harald Motz

Level 8 Valued Member
HIRT for Hypertrophy
I did a protocoll in this format with swings and presses for @CMarker over 3 years back. IIRC it was only 2 days per week.



If anyone wants to do it, go for it is great and eye opening. The amazing combination of these higher rep swings and multiple sets of presses has to be felt. And the outcomes to be enjoyed. Everytime when someone says the kettlebell is just a tool... the way how SF provides guidelines and protocols with just this tool is the difference. Even single bell delivers.

HIIT versus HIRT
High Intensity Repeat training I am doing for years now. Highly recommended also.
 

Maine-ah KB

Level 7 Valued Member
that's a really cool read! and thats quite a bit of volume if my math is right the weekly total is 300 swings, 180-204 presses. over six week that 1080+ presses and 1800 swings! all done wrapped up in nice efficient bow.
 

Adam R Mundorf

Level 6 Valued Member

banzaiengr

Level 6 Valued Member
These protocols endlessly fascinate me. Without trying to sound like I'm a know it all, I think I intuitively realized the more I train that longer rests gave me better strength results

For sure, when powerlifting it's not uncommon to take 5 min. between sets. For hypertrophy generally you want to take less and really here you are only taking 1-2 min. and then beginning your presses.

Will report back my results if so.

Please do, I would like to see how it works.

And the outcomes to be enjoyed

If I had results like you seem to get Harald I would be thrilled. Not that you get them through some kind of magic. I know you work hard and the results are a testament to that and the programs you use.
 

User 6372

Guest
That’s cool about how HIIT initally benefits the body. I wonder how long is too long. In other words, how many workouts until HIIT starts negatively affecting the body.
 
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Sean M

Level 6 Valued Member
That’s cool about how HIIT initally benefits the body. I wonder how long is too long.
The article and the others posted here hint at the answer: a short burst can have a short-ish recovery (e.g. 10-15 seconds on / :45-:60 off) while a longer effort like 1:00 should be 5-10 minutes. And, it also says to do this kind of protocol once or twice a year, not constantly.
 

User 6372

Guest
The article and the others posted here hint at the answer: a short burst can have a short-ish recovery (e.g. 10-15 seconds on / :45-:60 off) while a longer effort like 1:00 should be 5-10 minutes. And, it also says to do this kind of protocol once or twice a year, not constantly.
Sorry, I meant how long until HIIT starts harming the body over repeated workouts.
 

North Coast Miller

Level 8 Valued Member
That’s cool about how HIIT initally benefits the body. I wonder how long is too long.

Pretty sure the general recommendation is approx 20 minutes total per week. This level could be maintained indefinitely.

Burnout etc would have to be assessed on an individual basis - the argument for metabolic harm at high intensities is extrapolated from clinical settings and extreme outliers among the exercising population. In healthy individuals on a sane workload there is scant or no evidence of this mechanism at work.
 

User 6372

Guest
So A+A training is HIRT? Just want to be clear I understood things correctly.
 

North Coast Miller

Level 8 Valued Member
So A+A training is HIRT? Just want to be clear I understood things correctly.

Keep in mind, other common uses of HIRT is High Intensity Resistance Training, not high intensity repeat training as used by C Marker.

A&A is not HIRT using the most common forms of HIRT as an example - generally shorter rest periods etc - think of HIIT with weights - circuit training.
 

User 6372

Guest
Keep in mind, other common uses of HIRT is High Intensity Resistance Training, not high intensity repeat training as used by C Marker.

A&A is not HIRT using the most common forms of HIRT as an example - generally shorter rest periods etc - think of HIIT with weights - circuit training.
Hmmm. Ok.
 

fractal

Level 6 Valued Member
Repeats = nearly full recovery and maintained power output
Intervals = accumulated fatigue

For A+A to be A+A the work period has to be within your alactic capacity (roughly 10s for most people) - which works out to be roughly 5 snatches or 7 swings for most people. Sometimes we go as low as 3 snatches if working with a new or heavy weight.

This is how I understand it at least - I'm sure others can chime in with a better explanation
 
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banzaiengr

Level 6 Valued Member
Sorry, I meant how long until HIIT starts harming the body over repeated workouts.

Depends, some folks may be able to get by with it for 6 years, others 6 months, and some just 6 weeks. There are a lot of factors to consider. Genetics obviously and general health, but then diet, sleep, and stress levels. Another factor can also be what other training or sport are you doing besides the HIIT.
 

Kenny Croxdale

Level 7 Valued Member
...how long until HIIT starts harming the body over repeated workouts.

"Wound Healing"

The greater the trauma to the body the longer it takes to recover.

Thus, High Intensity Training need to have an appropriate amount of recovery time; allowing the body to heal and become stronger.

Think of this way. If you were to Squat heavy every day during the week, how long would it take to go from making progress to regressing; becoming weaker, losing muscle mass, etc.

There need to an element of common sense involved in every program that is based on "Auto Regulation".

Kenny Croxdale
 
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