Kettlebell Hypertrophy and Endurance

[Shawn]

I haven't posted in a while. I'm at a crossroad in my training. I've been doing a simple upper/lower body split 4 days a week. My endurance has seemed to take a hit. I miss using my KBs because of the endurance factor.

I have a couple of Geoff Neuport's and Hectors programs. Just for some outside opinions, what are your recommendations for Hypertrophy and Endurance program wise?

 

[Mark Limbaga]

Any of the complexes/clean and jerk programs will have your bases covered

 

[Don Fairbanks]

I haven't posted in a while. I'm at a crossroad in my training. I've been doing a simple upper/lower body split 4 days a week. My endurance has seemed to take a hit. I miss using my KBs because of the endurance factor.

I have a couple of Geoff Neuport's and Hectors programs. Just for some outside opinions, what are your recommendations for Hypertrophy and Endurance program wise?

Cycle in some weeks of 3 days a week splits, Mon. up Wed. low. Fri up. Mon. low etc. Add a KB mile on one of the remaining 4 days, and 6-10 rounds of 20 sec sprints with 1-2 mins rest btwn. on another. Two remaining days go for a walk.

 

[North Coast Miller]

You can block periodize.

If hypertophy is the main goal here, my besy recommendation is to do a 10-15 minute session of HIIT 2x per week. I say this every time - I'm not talking about bootcamp type stuff, use true Tabata or something very similar.

This will anchor your endurance or even improve it depending on your current levels and has a mild synergistic effect on hypertrophy - it also helps keep fat accumulation to a minimum while you eat a surplus.

 

[Shawn]

Thanks for the recommendations! Don, can you explain more? What do you mean by doing a KB mile?

 

[Steve Freides]

Take Your Kettlebell for a Walk | StrongFirst - includes a link to the Kettlebell Mile article published a couple of months ago, provides some additional first-hand experience and suggestions.

-S-

 

[Don Fairbanks]

Thanks for the recommendations! Don, can you explain more? What do you mean by doing a KB mile?

What Steve said, and here's the link.

The Kettlebell Mile | StrongFirst

The Kettlebell Mile is the product of a two-decade long search for a way to simultaneously train strength and aerobic capacity. It seems so obvious now, but the best ideas are seen as such only in retrospect. I had much learning and tinkering to do first but finally, the science and my...

www.strongfirst.com

 

[Shawn]

Thanks Steve and Don! I like this!

 

[barrak]

Thanks for the recommendations! Don, can you explain more? What do you mean by doing a KB mile?

Take Your Kettlebell for a Walk | StrongFirst - includes a link to the Kettlebell Mile article published a couple of months ago, provides some additional first-hand experience and suggestions.

-S-

If it's a long or technical trek, grab a gallon-size water jug and walk/drink till you're both expended.

 

[Halfakneecap]

The KB mile is great, timed or not.