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Kettlebell Iron Cardio

BillSteamshovel

Level 5 Valued Member
Hey @Brett Jones ! Bought the video and the e-book yesterday, great content. Quick question ... you referenced your "Riding the Wave" article from the SF site (Ride the Wave: How to Program for Progress | StrongFirst) ... does this section from the article mean to change both weight and volume from session to session (IC session, S&S session, etc.), or to change one or the other?


@Sean Mulcahy I am a bit confused too ............. further on in the article I get the impression that all sessions in a particular week were done with the 32(see italics below) ............... but elsewhere the idea of intensity is introduced and intensity can be waved by either changing the weight or the reps. To get the best most definitive answer I think we would need to buy the Plan Strong course materials

Quote 1
Right before I sat down to compose this article, I did five ladders with one, two, and three reps, with my 32kg kettlebell, for a total of 30 single-arm presses. In a couple of days’ time, I’ll do five singles with that same bell. That will be my light day. Then later in the week, I’ll do my medium day, which will be comprised of five ladders of single and double reps with the 32kg kettlebell, so 15 reps in total.

I get the impression (ie I do not really know and cannot quote anything) that its healthy to wave the weight as well but do more reps at lower weights .................... ie this line .....

Quote 2
Let’s define intensity as a percentage of either your one repetition maximum load (1RM), or your maximal number of repetitions, which we can use to define the weight of the kettlebell(s) you’re using.

The above implies that intensity can be waved by changing the weight or the reps

I guess the only way to really know is to do the Plan Strong course before trying to read too much into that one Article
 

Brett Jones

StrongFirst Director of Education
Master Certified Instructor
Elite Certified Instructor
Beast Tamer
Okay read the book and watched the video.

Just off the top of my head I am thinking of this as a rough template

all 3 days would be 20 mins
One day Doubles
One day the base flow
One day the flow with the Snatch added
That would be after a few sets of Get Ups and various playing(movement prep,OS stuff) around for 20-30 minutes.

Does that sound about right?
Mike

Looks good
 

Brett Jones

StrongFirst Director of Education
Master Certified Instructor
Elite Certified Instructor
Beast Tamer
Hey @Brett Jones ! Bought the video and the e-book yesterday, great content. Quick question ... you referenced your "Riding the Wave" article from the SF site (Ride the Wave: How to Program for Progress | StrongFirst) ... does this section from the article mean to change both weight and volume from session to session (IC session, S&S session, etc.), or to change one or the other?

"Let’s say that you did 100 swings with a 32kg kettlebell on your heavy day. A classic mistake would be to repeat the same session over and over again, and another would be only dropping the weight or reps a little bit (or, indeed, keeping one the same). Instead, you’d want to change both the weight and/or volume by at least 20 percent for your medium day, and then again for the light day."
Sean,

It can be one or the other or both—look at the Avoiding the Traps section for a bit more detail.
 

Brett Jones

StrongFirst Director of Education
Master Certified Instructor
Elite Certified Instructor
Beast Tamer
I went through all 11 pages of this thread and thought I was buying the e-book similar to buying Built Strong on the Strong and Fit site as it is not totally clear. I was completely wrong, and the Strong and Fit version is videos only with about 4 pages of downloadable content. I absolutely loathe videos. Like I would prefer a 200-page book to any 10min video, and these videos are substantially longer. Is it possible to correct this, and swap out the videos for the book? I've only watched the Intro video?
As John K noted—please check with StrongandFit to see if you can get the refund for the video and switch to the ebook.
 

JR47

Level 5 Valued Member
@Brett Jones
Quick question - when you go through the warm up on the video, you only stay in each position / movement for a few moments. Is this the tempo for your actual warm up, or are you moving faster than you usually would for the sake of brevity?

Thanks in advance
 

Provx

Level 5 Valued Member
did my first session tonight. actually first time working out in months (health issues)
did 24 reps of clean press squat with a 28kg bell in 20 minutes. felt good to get back into it, the workout didn't kill me, heart rate got up slightly, got a bit of a sweat going, but im not feeling abused by it at all. i dont know if that weight and reps is respectable or anything, but its where i am at currently. i will keep at it, keep a journal, and try to make small progress adding reps, exercises, etc. along the way.
 

ron_boston

Level 5 Valued Member
I bought Iron Cardio from a link on StrongFirst the other day. I got the PDF just fine. What I don't understand is several people here have referred to videos. Page 7 of the PDF includes hyperlinks to two YouTube videos (demonstrating the cheat clean, and fast & loose) but these are free on YouTube, and so I'm wondering if there was some other set of videos people are referring to?
 

ChiBill

Level 5 Valued Member
I bought Iron Cardio from a link on StrongFirst the other day. I got the PDF just fine. What I don't understand is several people here have referred to videos. Page 7 of the PDF includes hyperlinks to two YouTube videos (demonstrating the cheat clean, and fast & loose) but these are free on YouTube, and so I'm wondering if there was some other set of videos people are referring to?
The full "iron cardio" video series is 4 videos. 2 are about 25 minutes long, the other 2 are about 55 minutes each.
 
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John K

Level 7 Valued Member
Certified Instructor
I bought Iron Cardio from a link on StrongFirst the other day. I got the PDF just fine. What I don't understand is several people here have referred to videos. Page 7 of the PDF includes hyperlinks to two YouTube videos (demonstrating the cheat clean, and fast & loose) but these are free on YouTube, and so I'm wondering if there was some other set of videos people are referring to?
Yes, videos for sale at Strong and Fit.
 

Ryan DeWitt

Level 4 Valued Member
If I could only get one version to start with, Videos or E-Book. Which would be more beneficial to start with? Thank you, looking forward to start my journey with Iron Cardio
 

Adachi

Level 6 Valued Member
If I could only get one version to start with, Videos or E-Book. Which would be more beneficial to start with? Thank you, looking forward to start my journey with Iron Cardio
If I were inexperienced I'd probably benefit more from the videos.

If I were less experienced I'd benefit from the book without a guide.

Honestly I'm kinda in between, I benefit from both.
 

Ryan DeWitt

Level 4 Valued Member
I've been training with Kettlebells for about 12 or 13 years, self taught, which ever one covers more of the meat and potatoes is what I'm looking for to start with, then get second part later
 

MikeMoran

Level 6 Valued Member
IF you don't need any technique tips or insights or mobility drills. GET THE BOOK.
That covers the programming and process.

That being SAID. The video was very good and clears up some stuff from the book too.
 

jroberts1187

Level 3 Valued Member
The book explains the concepts outstandingly, and I love the flexibility of the programming with the ability to gas it up exponentially here and there by super simple methods.

I could be wrong, but I take Iron Cardio to be the perfect in-between programming move from the baseline S+S type work to the 40-60min Strong Endurance work that I learned at the ATC seminar with extreme flexibility to work more toward strength or more toward work capacity building. Meaning if you were to program a longer periodization from strength to endurance work, I believe Iron Cardio would take you into the medium-higher end of Strong Endurance work as you move from training the overall system to more specific higher rep Strong Endurance extended efforts that built more vascularity in the periphery and lactic acid buffering capability.

Ex: Going from Base Iron Cardio (Clean+Press+Snatch) to Iron Cardio with moving targets, ladders, and +options to the ATC 8-10x Snatch OTM for an hour if you needed to specialize in endurance for a cycle for an upcoming race or whatnot, should theoretically be more seamless than say going from Q+D 044 to 40-60min high rep OTM Snatches.

I'd love to run it during my upcoming Built Strong cycle, but I'm limited to too light of bells until I get home
 
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