Does anyone have a view on how one programs weights for carry based programs? I come across many programs but in all I did not see any suggestions on the weight suggestions. So my question is "How do you come up with a starting weight for carries?"
I think "To a comfortable stop" is a good rule of thumb for carries. Never to absolute failure but rather to form failure. Take a generous break and then pick up the weights again.Does anyone have a view on how one programs weights for carry based programs? I come across many programs but in all I did not see any suggestions on the weight suggestions. So my question is "How do you come up with a starting weight for carries?"
Grab some heavy dumbells for instance, and walk as far as you can, but don't allow your grip to collapse. Stop before it. Rest, Repeat. Try to walk further next week, or pick up heavier dumbells.Never to absolute failure
Based on your body weight your starting weights would be 32+32.@paules According to the article
Bodyweight on the left, load on the right
If my current weight (165) is within the range 136-185 I should grab 165 in the left and double 32kg in the right? Or is just 32+32?
- Under 135 pounds: Double 24s
- 136–185 pounds: Double 32s
- 186–216 pounds: Double 40s
- Over 216 pounds: Double 48s
My kettlebell arsenal included double 32, single 40, and single 48 kg.
The intent is building general strength ! I always do carries at the end of all my sessions ... suitcases, rack, and overhead .. 50-100 steps each depending on how i feel that day. Sometimes single KB and other times double. I just feel it gives me a good indication of my body's asymmetries. Also carries are time tested way to get oldman strength. Why would any of us not want that, right?An excellent question
What is the intent you want to get out of the carries? That gives you more clues how to program
I usually defer to Dan John when it comes to loaded carries, nice article on weights here:
Loads for Loaded Carries
When assessing a strength program, there are generally two gaps in the training. Almost universally, trainees fail to do appropriate depth in squatting. And simply adding Goblet Squats can do wonders and miracles for every trainee from elite performer to home gym enthusiast to big box gym rat...danjohn.net
Here's a sampler you can try .The intent is building general strength ! I always do carries at the end of all my sessions ... suitcases, rack, and overhead .. 50-100 steps each depending on how i feel that day. Sometimes single KB and other times double. I just feel it gives me a good indication of my body's asymmetries. Also carries are time tested way to get oldman strength. Why would any of us not want that, right?
Hope that answers the other questions as well.
All very valid questions @Boris BachmannLoad, time/intervals, distance, speed, the course (grass/flat/hills/etc) and the carry that you are performing can all be varied.
What do you want to accomplish?
What equipment do you have?
What kind(s) of loaded carries are you proficient at/want to be proficient at/prefer?
What access to a track/trail/field/stairs/hill/etc do you have?
How much time do you want to give this?
Great suggestion .. and something I always do as finishers .. combine carries with OS stuff and limit it to 3 sets.Here's a sampler you can try .
Find a pair of bells that are heavy for you...
Clean the bells then walk a given distance
Crawl the same distance
Clean the bells again and do 3-5 squats
Do 3-5 sets
I haven't looked at the Left of Passage Plan that you are referring to. But I will look at it now.I know you've done RoTK but did you ever look at Dan John's Left of Passage plan in the FAQs at the back? Obviously the program involves more than carries but they're programmed into it using the same bells you're pressing, and for set distances and numbers of repeats. Could be worth a look, depending on how your other training is looking at the moment.
When I'm doing carries (generally as finishers), I'll choose my distance - which is generally just some way up my street - and use bells that are challenging enough that they're difficult by the end of a single loop up and back. Most often I'm using a 36kg and a 40kg (at my bodyweight of 80kg), and I'll assess the number of loops depending on how I'm feeling. Usually I do three loops, taking around 10 minutes for my whole carry portion of the session. I might even try walking a little further, too, again depending on the day.