krishnab75
Level 4 Valued Member
Hey Folks.
So I have been reading Russian Kettlebell Challenge and trying to develop a simple program around Pavel's principles. I am also trying to work on some particular weaknesses as well as train for more endurance. I was hoping that someone could tell me if this plan was consistent with Pavel's ideas, and if I could make any improvements.
Couple areas of weakness:
1. my left shoulder has a bit of pain when I overhead press. I got it checked with the doctor, so no issues. Might just be muscle imbalance that pushes my elbow out, but I am working to strengthen it.
2. I have really flat feet and correspondingly weak ankles. So weak ankles throw off my other leg muscles, like my feet turn out a bit too much which loads quads, adductors, TFL muscles incorrectly.
Endurance wise, I do a lot of hiking. So my goal is to develop strength endurance for long hikes. I like the kettlebell workouts because they have a conditioning aspect as well as strength. So I want to make sure these workouts last about 60 min, so that I get used to longer exertion.
The basic idea I was following was to make sure I don't train to failure, that I train with kettlebells 4 days a week and hike 1-2 days a week, and rest 2 days a week. My basic plan is like this. I also have things setup in sets of 3 for the exercises, but I can always increase that as I get into better condition.
Monday:
Deadlift following wendler 5/3/1. so 3 sets.
Superset:
3x3 kb clean and push press--with a weight that I could probably do 3x6.
1 leg squats with TRX.
Superset:
3x4 kb chest press--with a weight I could probably do 3x6
resistance band monster walks 8-10 steps in each direction--to correct for ankle strength
kb swings--depending on how I feel after deadlifts. May go for 10x10 or 15x10, etc.
5x1 getups.
Tuesday:
Superset:
3x3 kb clean and push press--with a weight that I could probably do 3x6.
1 leg squats with TRX.
Superset:
3x4 kb chest press--with a weight I could probably do 3x6
resistance band monster walks 8-10 steps in each direction
kb snatches--depending on how I feel after deadlifts. May go for 10x10 or 15x10, etc.
5x1 getups.
Wednesday:
Rest.
Thursday:
Barbell front following wendler 5/3/1. so 3 sets.
Superset:
3x3 kb clean and push press--with a weight that I could probably do 3x6.
3x5 kb windmills.
Superset:
3x4 kb chest press--with a weight I could probably do 3x6
resistance band monster walks 8-10 steps in each direction
kb swings--depending on how I feel after deadlifts. May go for 10x10 or 15x10, etc.
5x1 getups.
Friday:
Superset:
3x3 kb clean and push press--with a weight that I could probably do 3x6.
1 leg squats with TRX.
Superset:
3x4 kb chest press--with a weight I could probably do 3x6
resistance band monster walks 8-10 steps in each direction
kb snatches--depending on how I feel after deadlifts. May go for 10x10 or 15x10, etc.
5x1 getups.
Hike in the evening.
Saturday:
Rest
Sunday:
Longer hike -- 7-11 miles.
So far this program is working for me. I am down about 11 pounds and don't feel overtired after training. The chest presses help balance out some cross body strength which was a challenge in my getups. So those feel much more comfortable now.
My only concern was just to make sure that the program was designed correctly. I know that if the program is designed wrong then the consequences often don't show up immediately.
Anything that I should change or correct?
So I have been reading Russian Kettlebell Challenge and trying to develop a simple program around Pavel's principles. I am also trying to work on some particular weaknesses as well as train for more endurance. I was hoping that someone could tell me if this plan was consistent with Pavel's ideas, and if I could make any improvements.
Couple areas of weakness:
1. my left shoulder has a bit of pain when I overhead press. I got it checked with the doctor, so no issues. Might just be muscle imbalance that pushes my elbow out, but I am working to strengthen it.
2. I have really flat feet and correspondingly weak ankles. So weak ankles throw off my other leg muscles, like my feet turn out a bit too much which loads quads, adductors, TFL muscles incorrectly.
Endurance wise, I do a lot of hiking. So my goal is to develop strength endurance for long hikes. I like the kettlebell workouts because they have a conditioning aspect as well as strength. So I want to make sure these workouts last about 60 min, so that I get used to longer exertion.
The basic idea I was following was to make sure I don't train to failure, that I train with kettlebells 4 days a week and hike 1-2 days a week, and rest 2 days a week. My basic plan is like this. I also have things setup in sets of 3 for the exercises, but I can always increase that as I get into better condition.
Monday:
Deadlift following wendler 5/3/1. so 3 sets.
Superset:
3x3 kb clean and push press--with a weight that I could probably do 3x6.
1 leg squats with TRX.
Superset:
3x4 kb chest press--with a weight I could probably do 3x6
resistance band monster walks 8-10 steps in each direction--to correct for ankle strength
kb swings--depending on how I feel after deadlifts. May go for 10x10 or 15x10, etc.
5x1 getups.
Tuesday:
Superset:
3x3 kb clean and push press--with a weight that I could probably do 3x6.
1 leg squats with TRX.
Superset:
3x4 kb chest press--with a weight I could probably do 3x6
resistance band monster walks 8-10 steps in each direction
kb snatches--depending on how I feel after deadlifts. May go for 10x10 or 15x10, etc.
5x1 getups.
Wednesday:
Rest.
Thursday:
Barbell front following wendler 5/3/1. so 3 sets.
Superset:
3x3 kb clean and push press--with a weight that I could probably do 3x6.
3x5 kb windmills.
Superset:
3x4 kb chest press--with a weight I could probably do 3x6
resistance band monster walks 8-10 steps in each direction
kb swings--depending on how I feel after deadlifts. May go for 10x10 or 15x10, etc.
5x1 getups.
Friday:
Superset:
3x3 kb clean and push press--with a weight that I could probably do 3x6.
1 leg squats with TRX.
Superset:
3x4 kb chest press--with a weight I could probably do 3x6
resistance band monster walks 8-10 steps in each direction
kb snatches--depending on how I feel after deadlifts. May go for 10x10 or 15x10, etc.
5x1 getups.
Hike in the evening.
Saturday:
Rest
Sunday:
Longer hike -- 7-11 miles.
So far this program is working for me. I am down about 11 pounds and don't feel overtired after training. The chest presses help balance out some cross body strength which was a challenge in my getups. So those feel much more comfortable now.
My only concern was just to make sure that the program was designed correctly. I know that if the program is designed wrong then the consequences often don't show up immediately.
Anything that I should change or correct?