Kettlebell Iron Cardio

[mvikred]

The current metric is if you can double the time in sets (40 sets in 20 min for example) then it is time for a more heavier or more challenging variation.

Thanks Brett. I went through the book yesterday. I also realised that 32kg is no more my 5-6RM bell, because of the loss of strength due to injury, weight loss, etc.. I need to bell down and do this with the 28kg.

@Adachi Thanks for the reminder about the right bell size.

 

[Adachi]

Today was a big break for me.
It was hot and humid outside, and I didn't expect to outperform last week's 40-minute performance at all.
last week was 58 sets/40 minutes. this week we have 62 sets/40 minutes.
This is the first time I've visited the 60-set range since switching over to Traveling 2's.

For now, I think, I'm going to attribute this to doing Carries on my off days (Tues. Thurs.)
I recently added rack carries with the 40kg bell. 1:2 W:R ratio.
My IRON CARDIO bell is 32kg.

The carries do a lot to challenge my heart/lungs and systemic taxation. With relatively complete rest, maybe they're adding to my work capacity, by a larger margin than I thought.






Very cool to see the steady improvement.

 

[Brett Jones]

Excellent

 

[Gary W]

Id love to get back to 24kg press, used to have a comfortable 8 rm.
after a year of no overhead pressing when i re started 16kg felt heavy, ive been mainly doing IC 3 times a week 15-25min sessions. For about 2.5months.

Started with the 16kg then mixed in the 20kg
Still Alternating 16, 20kgs done a couple small 15min sessions with the 20.
Tested my max today, wish id tested before really.
16 is 8 and 20 is 5 so have a long way to go to get back to where i was.

 

[Brett Jones]

Id love to get back to 24kg press, used to have a comfortable 8 rm.
after a year of no overhead pressing when i re started 16kg felt heavy, ive been mainly doing IC 3 times a week 15-25min sessions. For about 2.5months.

Started with the 16kg then mixed in the 20kg
Still Alternating 16, 20kgs done a couple small 15min sessions with the 20.
Tested my max today, wish id tested before really.
16 is 8 and 20 is 5 so have a long way to go to get back to where i was.

A broad base builds to a higher peak—you are on your way to getting back to where you want to be.
"Make haste slowly"

 

[lapinepa01]

Anyone every swap reverse lunges for the squat with press from the 1/2 kneeling position?

 

[serjetto]

Anyone every swap reverse lunges for the squat with press from the 1/2 kneeling position?

I also came up with the same idea. If the kettlebell becomes light for the classical version, then instead of increasing the weight, make the movement more difficult. For example: clean + lunge back + press + stand up, or you can stand up with a kettlebell at the top. Or doing one leg press

 

[renegadenate]

The ebook is 50% off this weekend at Strong And Fit, and you can use discount code (FANEMAIL50) for another 50% off. Best $12 spent ever!

 

[Cyrus-II]

Will Iron Cardio ever be available as a hard copy book? I like me some hard copies.

 

[Brett Jones]

Will Iron Cardio ever be available as a hard copy book? I like me some hard copies.

I need to complete the print on demand option.

RE: lunges
If used as described—clean > lunge down > press > lunge up then I think it can work.

 

[Erik W]

Hi team, I hurt myself (not with the KBs) a while back. I can finally comfortably press again, but my injured arm is weaker than before. I was training IC with a 24 kg KB. Now, I can comfortably press 16 kg (or a pair of them) for 5 or 6 reps. That being the case, I decided to try doubles to see how the rest of my body responded. I feel pretty good after the session; I'd like to see how focusing more on double KBs goes in the longer term with IC.

So, here's my question. With a single KB, @Brett Jones has said that he likes people to be comfortable (paraphrase?) with averaging two sets per minute to know when to move to a heavier or otherwise more challenging variation. When working with double KBs, should we follow the same guideline?

 

[renegadenate]

In most cases when using double Kettlebells, the parameters change to EMOM since the load is increased.

Single kettlebell work (like in "The BEST All-Around Training Program" with single Kettlebell Clean & Jerks) can be done every 30 seconds (same for swings and other exercises) when performing A+A and other similar training.

 

[Erik W]

@renegadenate , thanks; I was thinking along the same lines, and for the same reasons. I'm curious what others have to say.

 

[Mark Limbaga]

Hi team, I hurt myself (not with the KBs) a while back. I can finally comfortably press again, but my injured arm is weaker than before. I was training IC with a 24 kg KB. Now, I can comfortably press 16 kg (or a pair of them) for 5 or 6 reps. That being the case, I decided to try doubles to see how the rest of my body responded. I feel pretty good after the session; I'd like to see how focusing more on double KBs goes in the longer term with IC.

So, here's my question. With a single KB, @Brett Jones has said that he likes people to be comfortable (paraphrase?) with averaging two sets per minute to know when to move to a heavier or otherwise more challenging variation. When working with double KBs, should we follow the same guideline?

I'd say a set a minute for doubles

 

[Brett Jones]

I haven't worked out the metrics on the double bell work.

I know total sets comes down—typically 15-30 total sets with 15-20 being a "sweet spot" I think.

 

[Erik W]

Thanks for your feedback, folks!

 

[Gary W]

Im finding if i use my true 5rm i struggle to go past 15mins before i start feeling it

Today i done 14 rounds in 15mins and called it.
If i go with my 8rm im good for traveling 2s, ladders and longer sessions

Should i stick with the 5rm and add time slowly until im doing 20-30mins?
As im only doing it 3x a week the 15min session makes me feel guilty ive not done enough and id like to be at around 30mins ideally

 

[Brett Jones]

Im finding if i use my true 5rm i struggle to go past 15mins before i start feeling it

Today i done 14 rounds in 15mins and called it.
If i go with my 8rm im good for traveling 2s, ladders and longer sessions

Should i stick with the 5rm and add time slowly until im doing 20-30mins?
As im only doing it 3x a week the 15min session makes me feel guilty ive not done enough and id like to be at around 30mins ideally

Couple of ideas:

1) Weight ladders are an option or alternating weight sessions so you will do "less" with the 5RM bell but likely be able to get more total sets in a session.

2) Rest more between arms and just in general with the 5RM weight.

3) Rep ladders and the sessions you noted with the 8RM bell—use these sessions to build your base.

 

[TobyC]

Im finding if i use my true 5rm i struggle to go past 15mins before i start feeling it

Today i done 14 rounds in 15mins and called it.
If i go with my 8rm im good for traveling 2s, ladders and longer sessions

Should i stick with the 5rm and add time slowly until im doing 20-30mins?
As im only doing it 3x a week the 15min session makes me feel guilty ive not done enough and id like to be at around 30mins ideally

I've been doing two sessions in a row with my 5rm, then two sessions with my 10rm. One 30 min and one 20min each. I find each time I work with my 5 rm I get an extra set or two in, just moving up slowly but surely.

 

[Chris O'Donnell]

Im finding if i use my true 5rm i struggle to go past 15mins before i start feeling it

Today i done 14 rounds in 15mins and called it.
If i go with my 8rm im good for traveling 2s, ladders and longer sessions

Should i stick with the 5rm and add time slowly until im doing 20-30mins?
As im only doing it 3x a week the 15min session makes me feel guilty ive not done enough and id like to be at around 30mins ideally

I think weight ladders helped me a lot moving up from the 20 to 24. Felt like a good way to build volume while still getting comfortable with the heavier bell.