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Kettlebell Iron Cardio

taro said:
Describe how you connected IC with AXE. And what effects.
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I'm not sure I understand your question, but I'm planning on continuing with IC 2-3 days per week, and do Axe swings 2 days per week. Starting in a couple of weeks, when I've completed 8 weeks of Q&D alongside IC. As for effects, we'll see in 6-8 weeks...
 
Going to start my first session of IC tomorrow. I've been listening to a few podcasts that Brett was on and picked up a lot of great information (along with this thread). I've decided to spend a few weeks in the classic IC territory to get a feel of things.

My left shoulder was giving me trouble, but everything seems to be getting better so I'll spend some time with the 20kg. I'll pay attention to how it's feeling before introducing the 24kg back into rotation. I just spent the last 6 weeks swinging a 28kg and would like to carry on with a ballistic movement so I'm adding in the snatch in on the medium days.

This is my layout for the next few weeks:
Easy (20 minutes): Classic IC (C+P+SQ) with a 20kg

Medium (20 minutes): Classic IC + Snatch with a 20kg

Hard (20 minutes): Classic IC (C+P+SQ) with 2x20kg or Traveling 2's with a single 20kg
 
I've been finding Iron Cardio melds nicely with Quick and the Dead. Usually I do a 10-20 minute session, my base session being:

Clean-Press-Squat-pullup (odd numbered rounds), One Arm Pushup-kickstand squat-pullup (even numbered rounds)
 
Hi, I bought the IC book and it mentioned about the hypertrophy effect by doing the IC, does anyone recorded your bodyweight/muscle mass change after doing IC?
 
ENK said:
Hi, I bought the IC book and it mentioned about the hypertrophy effect by doing the IC, does anyone recorded your bodyweight/muscle mass change after doing IC?
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I just track bodyweight.
For muscle mass, people around you will tell, you will feel it in your clothes and see it in the mirror.
For what it's worth, I did my first journey with IC last june for 3 weeks. Bodyweight didn't change but arms, back and shoulders had swolen and abs were more visible. And I pressed the 36kg for the first time in my life.
 
I apologise if this has already been covered as I am short of time to read every response on this forum… hence why I’m doing minimalistic training!
I know that IC pairs well with 044 just wondering if 044 would also pair well with Double IC?
Thanks in advance
 
First week in and I'm really enjoying the program so far. I felt really good after each session and the following days felt refreshed. Not sure if I read this analogy here or in the book but each session feels like bringing water to a slow simmer rather than a raging boil. My breathing has been controlled throughout the whole session and I'm able to own each rep.

Easy Session (Classic IC) 20kg: 24 sets. Eased into this one. Took it slow and rested properly.
Medium Session (Classic IC + Snatch) 20kg: 28 sets. Solid session, the snatch felt like adding just the right amount of spice to the combo.
Hard Session (Classic IC with Doubles) 2x20kg: 20 sets. Great session. Wasn't a total smoker, just the right of progression throughout this session.

I'm going to run this combo for a few more weeks to see how my sets progression. If I start hitting the 40 sets in 20 minutes I'll jump up to the 24kg and adjust from there.
 
WhomtheBellTolls said:
I apologise if this has already been covered as I am short of time to read every response on this forum… hence why I’m doing minimalistic training!
I know that IC pairs well with 044 just wondering if 044 would also pair well with Double IC?
Thanks in advance
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It can work well and as noted—watch recovery.
 
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