all posts post new thread

Kettlebell Iron Cardio

@Brett Jones , how do you choose when to do a finisher, and when not?
My past sessions (I had to switch to IC after a back injury) were 3 times a week, 30 min long.
If I add 1SQ+5TASW OTM after a light session, I am wondering if my light session is still light.

P.S: For the record - that finisher taxes my aerobic system more than the whole IC combined. I can see the difference between dynamic 5 reps and 5 reps of a grind now. Swings are great for aerobic conditioning. However I do doubt that they do a lot for strength development.
 
Pavel.Kosenkov said:
@Brett Jones , how do you choose when to do a finisher, and when not?
My past sessions (I had to switch to IC after a back injury) were 3 times a week, 30 min long.
If I add 1SQ+5TASW OTM after a light session, I am wondering if my light session is still light.

P.S: For the record - that finisher taxes my aerobic system more than the whole IC combined. I can see the difference between dynamic 5 reps and 5 reps of a grind now. Swings are great for aerobic conditioning. However I do doubt that they do a lot for strength development.
Click to expand...
Typically I will add a finisher to lower volume (20-30 set) and lower intensity (light or med. weight) versions.

If the volume is up or intensity is up or I have added the snatch to the sequence I typically do not add a finisher.

Good to see on the grind vs. ballistic/dynamic and would note that I easily maintain a 2x+ BW DL with just swings etc. so there is more strength benefit than you might think.
 
TIC Week 6 Day 1

EMOM X 30
TBDL @ 75% 1RTM
PULL-UP X 1
DIP X 1
HANGING LEG RAISE X 1

My knee is starting to feel much better. I'm tempted to add some extra strength endurance work through bodyweight exercises on 2 other days but I know the smart move would be to give my knee more time to recover fully.
As to my weight gain/muscle gain goal I've now put on about 1kg/2.2 lbs. That's in the last 3 weeks because prior to that I was reluctant to eat in a surplus. I'm trying to get up to 80kg/176lbs and see how I feel as that would be the heaviest I've been in years. And back then it wasn't healthy weight for sure.
 
Warm-up

2 rounds of:
5 Pull-ups
10 Hanging Knee Raises
15 Push-ups
20 Squats

Iron Cardio

EMOM X 15
TBDL @ 75% X 1
Pull-up X 1
Dip X 1

Conditioning

100 Burpees
 
@Brett Jones, 60 sets in 30 minutes of traveling 2's (on 30sec for half an hour) - that is bumping up the weight, right?
Well, the problem is - my condition says "Yes!", but my tendons and muscles (especially on dropping the clean) say "Not so fast".
I am not sure - is it load or volume that taxes me, but I feel one of my arms the next day.

A good solution would be probably bumping up the weight and reducing the length of the session. One bell up, and for 20 min. If the recovery is good - then increasing the duration. A weight ladder will be a medium, and my 60 set bell will be light.
What do you think?
 
Pavel.Kosenkov said:
@Brett Jones, 60 sets in 30 minutes of traveling 2's (on 30sec for half an hour) - that is bumping up the weight, right?
Well, the problem is - my condition says "Yes!", but my tendons and muscles (especially on dropping the clean) say "Not so fast".
I am not sure - is it load or volume that taxes me, but I feel one of my arms the next day.

A good solution would be probably bumping up the weight and reducing the length of the session. One bell up, and for 20 min. If the recovery is good - then increasing the duration. A weight ladder will be a medium, and my 60 set bell will be light.
What do you think?
Click to expand...
Pavel,

Yes—going up in weight or having a more challenging variation should mean a shorter time frame or total volume/sets.

It also means the 60 set achievement is a bit more of a PR not a stabilized progression so vary the volume/sets and rest and keep this "lighter day" in the mix.
 
I've been doing IC for the last several months and love what it's doing for my strength and conditioning; however, I recently got an FMS because of some adductor pain with get-ups and the results indicated that my top priority needs to be stability for the next several weeks. I was thinking that an IC variation with Dan John's half-kneeling presses might be helpful but I'm not sure what that would look like. Maybe a clean + drop into the kneel + press + stand? Any thoughts or advice?
 
Warm up
5 Pull-ups
10 Hanging Knee Raises
15 Push-ups
20 Squats
25 Burpees

I have started doing this every day now. I call it my daily minimum. Over time I might double the reps per exercise so it would be the full calisthenics century (plus burpees). I believe this would give me/anyone a good base on which to build on.

Iron Cardio

EMOM X 15
TBDL X 1
PULL-UP X 1
DIP X 1

I really like the fact that I'm doing the same exercises over and over. It means I get to build a connection to them and really work on technical mastery.
 
Post said:
I've been doing IC for the last several months and love what it's doing for my strength and conditioning; however, I recently got an FMS because of some adductor pain with get-ups and the results indicated that my top priority needs to be stability for the next several weeks. I was thinking that an IC variation with Dan John's half-kneeling presses might be helpful but I'm not sure what that would look like. Maybe a clean + drop into the kneel + press + stand? Any thoughts or advice?
Click to expand...
This is a very nice idea - so you will do lunges instead of squats and then the half kneeling press.
 
Xene said:
This is a very nice idea - so you will do lunges instead of squats and then the half kneeling press.
Click to expand...
That’s the idea I was toying with, but since stability is my weak point, I’m not sure I’ll be able to find a training load that challenges my press while not over-challenging my ability to do the lunge perfectly. The set-up for the kneeling press has to be just right for me to get the effect I’m looking for. The more I think about it, the more it seems that I should let my conditioning stay at maintenance level for the time being and just focus on getting stable (i.e just concentrate on quality reps of the hk press). Still very open to feedback or advice
 
Post said:
That’s the idea I was toying with, but since stability is my weak point, I’m not sure I’ll be able to find a training load that challenges my press while not over-challenging my ability to do the lunge perfectly. The set-up for the kneeling press has to be just right for me to get the effect I’m looking for. The more I think about it, the more it seems that I should let my conditioning stay at maintenance level for the time being and just focus on getting stable (i.e just concentrate on quality reps of the hk press). Still very open to feedback or advice
Click to expand...
Were there any recommended exercises or strategies provided?
What were the results of the screen?
 
I scored low on pretty much all the balance tests but did okay on mobility. A bunion in my left foot seems to be the main culprit (but being a 55 year old runner with a few bad bike wrecks in my history has to be an accomplice). My DPT has me doing several exercises from the FMS canon, so that’s my main training focus at the moment. Just thought I’d try to use my strength training in service of the stability goal. The half-kneeling press seemed like a good one. I was also considering leveraging the Naked Warrior progressions to the same end after hearing you and Gray Cook discuss it on a podcast I heard recently.
 
Post said:
I scored low on pretty much all the balance tests but did okay on mobility. A bunion in my left foot seems to be the main culprit (but being a 55 year old runner with a few bad bike wrecks in my history has to be an accomplice). My DPT has me doing several exercises from the FMS canon, so that’s my main training focus at the moment. Just thought I’d try to use my strength training in service of the stability goal. The half-kneeling press seemed like a good one. I was also considering leveraging the Naked Warrior progressions to the same end after hearing you and Gray Cook discuss it on a podcast I heard recently.
Click to expand...
Make sure ankle mobility is being checked and addressed.

Half kneeling work can be great for overall motor control and stability—halos, chops/lifts, presses etc.

In the presense of a "workout" it can be difficult to bring the focus needed to address the stability in a "corrective" way.
 
Brett Jones said:
Make sure ankle mobility is being checked and addressed.

Half kneeling work can be great for overall motor control and stability—halos, chops/lifts, presses etc.

In the presense of a "workout" it can be difficult to bring the focus needed to address the stability in a "corrective" way.
Click to expand...
Sound advice. Thanks, Brett!
 
One very interesting session was on Sunday morning. I start my Iron Cardio sessions (10-20 minutes duration by roll of 'die') with an A&A session of 1x swing at either 32KG or 28KG (this first week home in Florida was to set my baselines - doing swings and such outside in Florida in the autumn is a tad different than indoors in a heavily air conditioned gym).

Iron Cardio loadings can be either 'full panopoly' (i.e. 16KG, 20KG, 24KG, 28KG, and 32KG), the 'Lift Lighter Longer' a la Classical Kettlebell Lifting (16KG, 20KG, 24KG), or 'Heavy Weight' (24KG, 28KG, 32KG).
  • Swings at 28KG, 1/20 seconds: 54 total sets - 18 minutes
    • AVG HR: 146 BPM
    • MAX HR: 172 BPM
  • Iron Cardio, 18 minutes: 22 sets (16KG, 20KG, 24KG) for 22 pullups, 22 cleans, presses, and squats. 6 x 16KG, 8 x 20 KG, 6 x 24KG
    • AVG HR: 151 BPM
    • MAX HR: 172 BPM
 
LoneRider said:
One very interesting session was on Sunday morning. I start my Iron Cardio sessions (10-20 minutes duration by roll of 'die') with an A&A session of 1x swing at either 32KG or 28KG (this first week home in Florida was to set my baselines - doing swings and such outside in Florida in the autumn is a tad different than indoors in a heavily air conditioned gym).

Iron Cardio loadings can be either 'full panopoly' (i.e. 16KG, 20KG, 24KG, 28KG, and 32KG), the 'Lift Lighter Longer' a la Classical Kettlebell Lifting (16KG, 20KG, 24KG), or 'Heavy Weight' (24KG, 28KG, 32KG).
  • Swings at 28KG, 1/20 seconds: 54 total sets - 18 minutes
    • AVG HR: 146 BPM
    • MAX HR: 172 BPM
  • Iron Cardio, 18 minutes: 22 sets (16KG, 20KG, 24KG) for 22 pullups, 22 cleans, presses, and squats. 6 x 16KG, 8 x 20 KG, 6 x 24KG
    • AVG HR: 151 BPM
    • MAX HR: 172 BPM
Click to expand...
Excellent work
 
You must log in or register to reply here.
Back
Top Bottom