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Kettlebell Iron Cardio

Week 2 of Tactical Iron Cardio done. 80% of my 1RTM used. I made a few small adjustments. I upped the time to 30 minutes EMOM. Also on Wednesday I used the high bar handles for the TBDL's to give my knees a bit of a rest. Same but different principle. Overall I'm really enjoying the simplicity of this workout. Combined with lots of walking and rucking I feel great.
 
Simon485 said:
Week 2 of Tactical Iron Cardio done. 80% of my 1RTM used. I made a few small adjustments. I upped the time to 30 minutes EMOM. Also on Wednesday I used the high bar handles for the TBDL's to give my knees a bit of a rest. Same but different principle. Overall I'm really enjoying the simplicity of this workout. Combined with lots of walking and rucking I feel great.
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Tactical Iron Cardio?
 
Very cool. I've been working on designing a KBSF+LISS+IC base fitness template (whereupon I do Q&D for 12-14 weeks annually in lieu of the KBSF) to balance with my BJJ/MT work. The Novocaine program was the inspiration behind this creation.
 
LoneRider said:
Very cool. I've been working on designing a KBSF+LISS+IC base fitness template (whereupon I do Q&D for 12-14 weeks annually in lieu of the KBSF) to balance with my BJJ/MT work. The Novocaine program was the inspiration behind this creation.
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I do like Q&D. I've used it before with KB swings and burpees. Its certainly good at fitting in with whatever else you want to do.
 
LoneRider said:
My version uses the 044 (Snatches) variant. That's gonna be my first go at Q&D. From this year onward my intent is to get 12-14 weeks of Q&D annually.
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Snatches plus push-ups do pretty much hit the whole body. Its a solid minimalist workout. Will you be doing anything else?
 
Simon485 said:
Snatches plus push-ups do pretty much hit the whole body. Its a solid minimalist workout. Will you be doing anything else?
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Well my program is built around my BJJ/MT work, so I have LISS/Q&D/Strength to taste (this last piece is likely gonna be Iron Cardio with or without some rule of 10 deadlifts tacked on).
 
Day 1 of week 3 (90% 1RTM) of Tactical Iron Cardio training complete.

EMOM X 20
TBDL @ 135KG X 1
PULL-UPS @ 6KG X 2
DIPS @ 2KG X 2

This was pretty tough. The hardest part was the pull-ups. I might be too ambitious in trying to double my reps on pull-ups/dips per round. That being said I did complete it and with all my pull-ups performed chest to rings so I will continue to do 2 reps per round for now. I use the same weight for Pull-ups and Dips mainly out of convenience. It would take too much time to either add extra weight to my belt or even get a 2nd belt and swap it out. Besides it will keep my pulling and pushing muscles in balance I guess.
 
TIC Week 3 Day 2

EMOM X 40
TBDL @ 90% X 1
PULL-UP @ 90% X 1
DIP @ 90% X 1

This felt strong. Like I could have kept going. Definitely doing the pull-ups and dips in singles made it easier. Also I have decided to try sticking to high bar handles when doing the trap bar deadlifts. My knee is still giving me feedback so I'm hoping that a reduction in ROM will be enough to take the stress off my knee. My other option is to go to 2 workouts a week which will give my knee more time to rest. If I go to 2 workouts I may increase the volume per session to keep the overall weekly volume the same.
 
EMOM X 40
TBDL @ 65% X 1
PULL-UP X 1
DIP X 1

This felt nice and light. Though by the end I had that feeling you get of doing something worthwhile. I'm dropping to 2 workouts a week to give my joints etc more time to rest and recover. I've been doing plenty of stretching everyday but my left knee/patella is still a bit achey. Not painful but it's not quite happy either. I'm hoping the drop in frequency will be enough to right the issue.
 
mightstone2k said:
After much waffling, I started my conjugate IC/KBSF LCCJ block. It’s indeterminate length, up to eight months (my PT test).

IC: using 24kg
KBSF LCCJ: using 28kg

I have a few sessions of each in. More to follow eventually. I’m doing an ABA/BAB format with three weekly sessions.
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Excellent, keep us posted.
Do you have a plan for IC?
 
Pete L said:
Excellent, keep us posted.
Do you have a plan for IC?
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Yes. I set up a die roll system for variability, but overall it’s weighted toward pressing.

Volume: even odds for 20, 30, or 40 minute sessions.
Weight: light (20kg; 1), medium (24kg; 2-4), heavy (28kg; 5), or alternating weights (24/28kg; 6)
Variation: Classic (1-2), Traveling 2s (3), Rep Ladder—Press (4), Double KBs (5-6)
Even odds to add a snatch, but I’ll only roll for that if I’m doing Classic or Traveling 2s
 
What the heck; here's an update from me, too. I did a cycle with double KBs only for a while. I was working with double 20s. Since then, I've been working mainly with a single 20. The interesting thing is that I can get more tonnage in the same time with doubles than I can with singles. The longer rests between sets of double KBs seems to facilitate that for me.

Either way, after two or three months with the single, I tested the double 20s, and they felt stronger. A few days later, I did a Classic session with 20+20. I got 34 sets in 30:13. The last time I did that workout several months ago, I got 30 sets in 30:25. That's progress! Two days later, I did another doubles session with Traveling 2s, but a chronic issue from an old surgery started to rear its head again. I'll probably mainly do single-KB sessions and pepper in doubles sessions when I feel good. That balance seems to play well with my personal history.

The single KB IC, along with my other physical activity, has clearly improved my conditioning and strength. I think it'll be a longer haul before I'm back to my pre-injury 24kg training weight. That's okay, though. This has been a great opportunity to take my ego out of the equation and really dig in on technique. And, I'm making progress.

Onward and upward!
 
EMOM X 40
TBDL X 1
PULL-UP X 1
DIP X 1
HANGING LEG RAISE X 1

This felt comfortable. The extra day of rest since my last workout helped. I feel moving forward I will likely stick to 2 workouts a week until my knee feels good again and then I might add a workout in on Saturday's. Perhaps something like Q&D or similar.
 
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