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Kettlebell Iron Cardio

paules said:
Sometimes but not usually. I am not very strong in the BW versions yet e.g. both are around 8RM (I can get to 10 from time to time). The benefits for me come from the volume over the course of the IC session. I might start adding weight more regularly when I get both BW chins and dips to 10RM more consistently. In any event, weighted chins and dips combined with heavy TBDLs might take me outside the guardrails of IC.
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Did a session this morning. I went light as I've not lifted any weights in a long time. Been doing pull-ups and burpee variations the last few months.

25 minutes EMOM
TBDL X 1 @ 80kg
Ring Pull-ups X 2
Ring Dips X 2

Felt good. I could definitely have kept going but I was also definitely feeling it too. Stopped it at 25 minutes because I didn't want to overdo it on my first session. I'm thinking to do variations of this 3 times a week with some burpees and possibly swings/snatches on my 2 variety days.
 
Pavel.Kosenkov said:
@Brett Jones , I have heard Dan John recommend ABC with uneven bells: Bell1+Bell2 -> Bell2+Bell1 -> ... .
Did you ever try it? What was your experience?
For me - I think I can get away with a single clean and multiple uneven double front squats - but that would be it.
Also - I question if anything but uneven front squats is safe enough.
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Hypothetically, say bell1 = 0 g.
That's a single kettlebell front squat.
Which is uneven.
What might be unsafe?
 
Pete L said:
Hypothetically, say bell1 = 0 g.
That's a single kettlebell front squat.
Which is uneven.
What might be unsafe?
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Double clean. Different bells, different height, different weight.
Front squat is no problem. It's the clean I worry about.
I have done it, and a good form is something else :)
 
Simon485 said:
Did a session this morning. I went light as I've not lifted any weights in a long time. Been doing pull-ups and burpee variations the last few months.

25 minutes EMOM
TBDL X 1 @ 80kg
Ring Pull-ups X 2
Ring Dips X 2

Felt good. I could definitely have kept going but I was also definitely feeling it too. Stopped it at 25 minutes because I didn't want to overdo it on my first session. I'm thinking to do variations of this 3 times a week with some burpees and possibly swings/snatches on my 2 variety days.
Click to expand...
Was that the full sequence EMOM? If so, that's a decent volume in 25 minutes.
 
Pavel.Kosenkov said:
@Brett Jones , I have heard Dan John recommend ABC with uneven bells: Bell1+Bell2 -> Bell2+Bell1 -> ... .
Did you ever try it? What was your experience?
For me - I think I can get away with a single clean and multiple uneven double front squats - but that would be it.
Also - I question if anything but uneven front squats is safe enough.
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I have not done uneven double bell work but it would likely work well.

Not sure about your last statement—can you clarify?

I see above you did.

The double clean with uneven bells takes a bit of skill but can be performed well with practice.
 
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paules said:
Was that the full sequence EMOM? If so, that's a decent volume in 25 minutes.
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Hi Paules. Yes 25 full rounds in 25 minutes. I could of gone a little faster or longer. Each round took approximately 30 seconds to complete. I think I can up the weight for sure on the TBDL's and maybe even add some weight to my pull-ups and dips.
 
Also what volume would you say I should be aiming for please? I'm thinking on Heavy/high volume day to aim for 50 rounds/minutes? Then maybe do 20 rounds/minutes on light day and 35 on medium?
 
Simon485 said:
Did a session this morning. I went light as I've not lifted any weights in a long time. Been doing pull-ups and burpee variations the last few months.

25 minutes EMOM
TBDL X 1 @ 80kg
Ring Pull-ups X 2
Ring Dips X 2

Felt good. I could definitely have kept going but I was also definitely feeling it too. Stopped it at 25 minutes because I didn't want to overdo it on my first session. I'm thinking to do variations of this 3 times a week with some burpees and possibly swings/snatches on my 2 variety days.
Click to expand...

I just went googling to find out what the TBDL and finally learned it's the Trap Bar Deadlift after many agonizing minutes of first discovering it's also some sort of diaper fetish.

Thanks, internet.
 
EMOM for 15 minutes of:
Trab Bar Deadlifts X 1 @ 80Kg
Pull-ups X 2
DIPS X 2

I only had 15 minutes to train today but that's the beauty of Iron Cardio in that it can be done for longer sessions or shorter sessions depending on time available. Some days I'll have much longer and then can really push the volume, on others it's just about maintaining consistency and discipline. Both have there merits and are worthwhile.
 
@Brett Jones Is there an iron cardio variation recommended for someone dealing with a knee injury. Currently dealing with meniscus issues and the squat is giving me some issues. Able to do other (clean, press, snatch, pull ups, swing etc.)

Thanks!
 
JJJaski said:
@Brett Jones Is there an iron cardio variation recommended for someone dealing with a knee injury. Currently dealing with meniscus issues and the squat is giving me some issues. Able to do other (clean, press, snatch, pull ups, swing etc.)

Thanks!
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"Delete" the squat for now and use the snatch for now I think.
 
@JJJaski, welcome to the StrongFirst forum.

IANBJ (I Am Not Brett Jones) but yours is the eight hundred and thirty-first post in this thread. I recommend you go back to page 1 of it and read about some of the many variations people are using. Once you understand the principles of Iron Cardio, I think you'll find the answer is, "Yes," you can create a variation that will work for you with your current injury from scratch or try any of the many of the routines you'll see others have used.

Best of luck to you in your training.

-S-
 
Steve Freides said:
@JJJaski, welcome to the StrongFirst forum.

IANBJ (I Am Not Brett Jones) but yours is the eight hundred and thirty-first post in this thread. I recommend you go back to page 1 of it and read about some of the many variations people are using. Once you understand the principles of Iron Cardio, I think you'll find the answer is, "Yes," you can create a variation that will work for you with your current injury from scratch or try any of the many of the routines you'll see others have used.

Best of luck to you in your training.

-S-
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Thanks for the recommendations!
 
Been lurking on this thread for a bit, just finally jumping in to share today's workload. Been on a squat cycle for a bit now and have been using intuitive kettlebell work as my conditioning and upper body portion (mixing in pull ups, close grip bench and other bang for your buck stuff). Really can't say how much my body and mind appreciate intuitive style training!

Began with 20 and 24s and moved up through 26s 28s and today some 32s, finally! Started with 10 mins of 1 snatch every :20, then took like 5 mins to recover and did 10 repeats of 2C&PP each side consecutive resting as needed plus a bit because honest to God, this is a new weight for me and it felt great. Thank YOU @Brett Jones for lighting the path.

youtube.com

August 7, 2023

youtube.com youtube.com
 
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Aziatik said:
Been lurking on this thread for a bit, just finally jumping in to share today's workload. Been on a squat cycle for a bit now and have been using intuitive kettlebell work as my conditioning and upper body portion (mixing in pull ups, close grip bench and other bang for your buck stuff). Really can't say how much my body and mind appreciate intuitive style training!

Began with 20 and 24s and moved up through 26s 28s and today some 32s, finally! Started with 10 mins of 1 snatch every :20, then took like 5 mins to recover and did 10 repeats of 2C&PP each side consecutive resting as needed plus a bit because honest to God, this is a new weight for me and it felt great. Thank YOU @Brett Jones for lighting the path.

youtube.com

August 7, 2023

youtube.com youtube.com
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Well done!
 
LoneRider said:
I've determined, at least for single rep sets, I'm good for 24KG (light), 28KG (medium), 32KG (heavy) for a single bell and can do doubles at 24KG and 28KG. I may attempt double 32KGs at some stage.
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Looks solid
 
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