Kettlebell Iron Cardio

[Pavel.Kosenkov]

It is covered in the book where I show the ability to use this as an SFG II focus incorporating the Jerk, or Push-press, or long push-press.
I do mention in video that the swing can be substituted for the snatch or can be added if you wish. I just have not found a single swing to have the impact of adding the snatch.

The off set (single side squat) has a lot of anti-rotation benefits and unilateral loading benefits and when you start accumulating 40-60 sets/reps (or more if performing traveling 2s or a rep ladder for squats) it has a good impact for the squat.

The StrongFirst Kettlebells program (strongandfit.com) has a great Jerk section and is a great program to follow.
(and has been discussed on some of the newsletters)

I think the C&J is a great A&A style program and is just a bit different from the strength focus of Iron Cardio.

All good answers, that I should have had figured out myself. Shame on me.
Thank you Brett,

 

[Cearball]

Hi all,

My current iteration of IC (or what I believe still counts as IC) has been inspired by me wanting to not press overhead for a bit as I have been doing so alot for a few years & feel my body could do with a break from that pattern.
I also felt I could do with some direct pulling work after skipping it for a long time don't The Giant.

This has led to me doing:

Dip (5RM),
Chin up (5RM),
DBL clean,
DBL front squat (5RM).

Surprising how much my sets have dropped even though I am doing less overall sets as I hit left & right side together. Hitting 10-15 sets rather than 20-40.

I suppose the overall systematic intensity is alot higher as I don't have the 5 RM press as the limiter.

 

[paules]

@Brett Jones I am looking at running a conditioning protocol that calls for 2-3 strength endurance sessions per week. Would you consider Iron Cardio a form of SE? IC has been an integral part of my training for 18 months and keen to continue incorporating it. Thanks!

 

[Brett Jones]

Hi all,

My current iteration of IC (or what I believe still counts as IC) has been inspired by me wanting to not press overhead for a bit as I have been doing so alot for a few years & feel my body could do with a break from that pattern.
I also felt I could do with some direct pulling work after skipping it for a long time don't The Giant.

This has led to me doing:

Dip (5RM),
Chin up (5RM),
DBL clean,
DBL front squat (5RM).

Surprising how much my sets have dropped even though I am doing less overall sets as I hit left & right side together. Hitting 10-15 sets rather than 20-40.

I suppose the overall systematic intensity is alot higher as I don't have the 5 RM press as the limiter.

So you are performing 5 reps of each?
5 dips > 5 chins > 5 front squats
or
5 dips > 5 chins > 5 double clean and front squat (long cycle)?

This would be 15-20 reps per "set" and would (IMO) take it out of the Iron Cardio realm.

Do you know how long each set/sequence take you?
I am assuming 40secons to a minute?

 

[Brett Jones]

@Brett Jones I am looking at running a conditioning protocol that calls for 2-3 strength endurance sessions per week. Would you consider Iron Cardio a form of SE? IC has been an integral part of my training for 18 months and keen to continue incorporating it. Thanks!

I do think IC could fit as a an SE session.

What else are you planning for the routine?

 

[paules]

I do think IC could fit as a an SE session.

What else are you planning for the routine?

Thanks Brett, appreciate the response. The protocol calls for 2-3 SE sessions and 3 LISS sessions per week initially. Changes a little after a few weeks. My current routine is 2 IC sessions, 2 snatch sessions and 2 LISS sessions per week.

 

[Pavel.Kosenkov]

I appologise if this was already asked, but: if swings are used as a finisher, we are still sticking with A+A training, right? 3-5 reps and a talk test? The same guideline as for the IC set?

 

[Brett Jones]

Thanks Brett, appreciate the response. The protocol calls for 2-3 SE sessions and 3 LISS sessions per week initially. Changes a little after a few weeks. My current routine is 2 IC sessions, 2 snatch sessions and 2 LISS sessions per week.

Sounds solid and IC can fill in the strength endurance component IMO.

 

[Brett Jones]

I appologise if this was already asked, but: if swings are used as a finisher, we are still sticking with A+A training, right? 3-5 reps and a talk test? The same guideline as for the IC set?

Yes
I will use:
OTM (5 reps and occasionally 10's but lighter weight)
every-30-seconds (3-5 reps per set but depends on weight and snatch vs. swing etc.)
pure Timeless
Depends on weight etc.

 

[Cearball]

So you are performing 5 reps of each?
5 dips > 5 chins > 5 front squats
or
5 dips > 5 chins > 5 double clean and front squat (long cycle)?

This would be 15-20 reps per "set" and would (IMO) take it out of the Iron Cardio realm.

Do you know how long each set/sequence take you?
I am assuming 40secons to a minute?

Sorry I didn't explain it well.

I am doing singles.

1 dip
1 chin
1 DBL clean
1 DBL front squat.

Rest

Repeat

However I found my kinda 5 rep maximum weight/intensity wise for the dip, chin & squat & am using those in the workout.

Dice roll for time 10, 20, 30 mins options though I have biased the dice to 20 mins.
For example only a dice roll of 1 would have me doing 10 mins. 2,3,4 dice rolls are 20 mins.
5,6 dice roll are 30 mins.

 

[Brett Jones]

Sorry I didn't explain it well.

I am doing singles.

1 dip
1 chin
1 DBL clean
1 DBL front squat.

Rest

Repeat

However I found my kinda 5 rep maximum weight/intensity wise for the dip, chin & squat & am using those in the workout.

Dice roll for time 10, 20, 30 mins options though I have biased the dice to 20 mins.
For example only a dice roll of 1 would have me doing 10 mins. 2,3,4 dice rolls are 20 mins.
5,6 dice roll are 30 mins.

Understood and I like it.

 

[stevein7]

@stevein7

Thank you for picking up the video and interest in Iron Cardio.

Iron Cardio is not an emom protocol and I did not base it on using a heart rate monitor.

The book does go into more detail than the video and if you catch it right on strongandfit.com you can get it at a great price.

I ordered it. If one were to use a HR monitor, do you have any recommendations?

 

[Brett Jones]

I ordered it. If one were to use a HR monitor, do you have any recommendations?

I don't but I know Polar is a very popular option.

 

[Stephen B.]

I ordered it. If one were to use a HR monitor, do you have any recommendations?

On how to use it or what to moniter to buy?

 

[Brett Jones]

Polar H10 (bluetooth—works with apple and android) is the model I am looking at getting.

How to use?
Do the basic HR calculations (Karvonen formula takes into account resting heart rate):
Karvonen Formula Calculator
Karvonen Heart Rate Calculator

Use it for various workouts (walking, "cardio", KBs—swings, IC etc. and compare to the talk test) and see where it takes you.

 

[Steve Freides]

FWIW, I bought a Polar H10 a year or two ago at everyone's recommendation here, and I've been pleased with it. I haven't used it lately but I found it interesting for my swing workouts.

-S-

 

[AdamPierre]

I've used the Polar H10 connected to a Suunto 9 watch with IC sessions for several months. Time constrained blocks, 20-30 minutes. With different variations, double and single bell. I use the HRM keeps me from rushing through the session.

I found that recovery the following day has been better when I start the next series at the bottom of zone 2. Usually during the first half (10-15 min) I peak around mid-top of zone 3. Second half I creep into zone 4. When I'm in the zone 3-4 range, my breathing is recovered faster than my HR. I've had days when I went with my breathing during the second half, and was a bit more sore the following day. When I'm 'pushing' I keep the work in zone 3.

 

[cwheeler33]

that brings up an interesting question about IC.
Which is more important, HR recovery before starting the next set or breath recovery (a la Talk Test)?

 

[Cobra]

that brings up an interesting question about IC.
Which is more important, HR recovery before starting the next set or breath recovery (a la Talk Test)?

Not an expert, but I think the overall path is moving more and more exclusively toward using the Talk Test as a gauge for these kinds of protocols. It could be an interesting data-point, but I think it's more useful for typical endurance training, like rowing, running, swimming rucking etc.

 

[Brett Jones]

@cwheeler33

Talk test for me.