How are people implementing Iron Cardio? Are you sticking with the basics? Focusing on a particular goal (such as increasing press strength, fat loss, hypertrophy, etc.)? Going full random with the variations and die rolling? And what kind of results are you seeing?
I’m considering Iron Cardio as my next program. Initial thought was to go full random with periodic checks with the classic (+snatch), but as I reread the e-book I wonder if that’s actually a good call. Brett’s training log looks like it focuses on classic (+snatch/pull-up) with regular swing/snatch days, occasionally dipping into variations.
My (not-SMART) goals are to increase general strength and conditioning and lose body fat. Just resetting after my PT test and trying to reverse recent weight gain.
My goals are just as smart as yours, but it has been a slow recomposition, getting bigger on the whole with better muscle definition. I don't step on scales so I can only imagine I could have gone up or down. Thighs are getting bigger, waist/hips getting leaner. Mid/Upper back/arms getting bigger, stomach/chest fat has been reducing. All weights feel noticeably lighter.
I started out doing single kbs for light and medium weights and double medium kb for heavy weights.
I've since moved to single kbs for "light" weights, my medium is doubles of my original light weight and heavy is my old heavy. ie:
was:{single 36kg light, single 48kg medium, double 48kg heavy}
now:{single 36kg/48kg light, double 36kg medium, double 48kg heavy}
I like the waviness of Monday(medium), Wednesday(hard/heavy), Friday(light/medium), but I like going harder when I feel like I have the energy. I have started thinking about letting the dice drive now that I've getting more comfortable with doubles work, but I might wait until progress stalls before going full random.
I'm shooting for at least 1 element Δ20% but I'm honestly winging it. The harder I think about it the more difficult the concept seems to be.
I'll Δ total sets or time OR set reps 3,4,5(travelling 2s/3s and/or snatches) OR set intensity ie weight
eg. my last week was: Double 36kg travelling 2s(~medium/medium, 30 sets) // Double 48kg standard(Heavy/easy, felt weak@20 sets) // Double 36kg standard(medium/easy, 50 sets because I felt like pushing the duration)
I've also been doing swings after the IC work, I find it an effective reset/cooldown and a good hinge practice that has been really helping my doubles work and vice versa. For warmup I do S&S squats/halos sets then TGU ladder up to working IC weight(the TGUs are very indicative of how strong I will feel)
Overall, I have really improved my technique, my rep/set speed is at least twice as fast with doubles.
My cardio/work capacity is really improved.
Like I said my body composition has improved(notably while eating like a pig). I'm giving some dieting a try and will see how much better my body comp will get.
I look forward to every session and I really enjoy the progress I make weekly.