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Kettlebell Kettlebell STRONG (Neupert)

John Grahill

Level 7 Valued Member
In my experience, I only really have one valid rep max test in me on a given day. Even with ten minutes or more in between, any others are not going to be a valid result.

I have tested with a bell up from my working bell to see where I stand with it, but not on the same day as rep max tests with other weights.
Me too! That's why I say if you're training with 24s then test the 24s to see your progress or lack of. Great point Steve!
 

Erik W

Level 4 Valued Member
In my experience, I only really have one valid rep max test in me on a given day. Even with ten minutes or more in between, any others are not going to be a valid result.

I have tested with a bell up from my working bell to see where I stand with it, but not on the same day as rep max tests with other weights.
Thanks. I had been thinking about a sub-max set with the training weight before the RM test with the next weight, but it's not an idea I was married to. I'll stick with the RM with the training weight. That is, after all, the way the program is designed.
 

mvikred

Level 2 Valued Member
Well, give it a shot!

I found that when I tried to "rush" through phase 1, it didn't really help me reduce the rest periods in phase 2 and led me to injury.

But, we are all different and you may make great gains doing it!
Well … Although recovery during the workout between sets is alright, I’ve come to realise that I cannot do this on consecutive days. I wasn’t following Mon, Wed, Fri as suggested (i.e. alternate days). Since I started sets of 3, I‘ve been resting a day in between. Makes me increasingly lean towards the slow path in Phase 2. Any experience of folks running KB Strong Phase 2 the long version? 16 weeks is a long time but I’d rather gradually build up to it safely.
 

Archer

Level 4 Valued Member
Well … Although recovery during the workout between sets is alright, I’ve come to realise that I cannot do this on consecutive days. I wasn’t following Mon, Wed, Fri as suggested (i.e. alternate days). Since I started sets of 3, I‘ve been resting a day in between. Makes me increasingly lean towards the slow path in Phase 2. Any experience of folks running KB Strong Phase 2 the long version? 16 weeks is a long time but I’d rather gradually build up to it safely.
Yes, I’m working the slow and steady of phase 2. This is the middle of week 9.
Thus far I’ve remained injury free and am recovering adequately working 3 times per week.
Ps, these bells don’t feel like toys yet.
 

mvikred

Level 2 Valued Member
Yes, I’m working the slow and steady of phase 2. This is the middle of week 9.
Thus far I’ve remained injury free and am recovering adequately working 3 times per week.
Ps, these bells don’t feel like toys yet.
Haha .. I'm sure they will feel like toys soon. I'm running it with double 28s, and when i did 6x3 yesterday, I kept wondering how I would be able to get through 10x6. In my head I couldn't imagine doing 10x6. And thats why I decided I would go for the slow and steady version.
 

Anders

Level 6 Valued Member
Maybe you have already thought about it, but he also suggests that you might consider doing the fast version twice a week if you feel recovery is a problem.
 

Archer

Level 4 Valued Member
Haha .. I'm sure they will feel like toys soon. I'm running it with double 28s, and when i did 6x3 yesterday, I kept wondering how I would be able to get through 10x6. In my head I couldn't imagine doing 10x6. And thats why I decided I would go for the slow and steady version.
LOL! I'm running double 62's (28kg) as well and I, like you, wonder how I'm gonna make it to 10x6. I'm just gonna keep hammering and when I reach a point where I can't, I'll repeat that week as long as necessary until I can go on.

It might be today LOL. 9x5 coming up in a few minutes.
 

mvikred

Level 2 Valued Member
Maybe you have already thought about it, but he also suggests that you might consider doing the fast version twice a week if you feel recovery is a problem.
Yes indeed. The trick then is to be sure that I don't do some other intense workouts on other days. But I rather let the growth happen organically.
 

Archer

Level 4 Valued Member
mvikred, 9x5 done. I added 30 seconds to my clock today. I had been doing sets on a 3 minute clock. The previous session my rep speed slowed slightly in one of the latter sets. I don't know if it was fatigue or if my mind wasn't focused on the set. Either way, I did todays sets on a 3:30 clock.

Although early in phase 1 I added a few things here and there but by the time I got to sets of three I haven't wanted or needed to add anything to STRONG.
 
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mvikred

Level 2 Valued Member
mvikred, 9x5 done. I added 30 seconds to my clock today. I had been doing sets on a 3 minute clock. The previous session my rep speed slowed slightly in one of the latter sets. I don't know if it was fatigue or if my mind wasn't focused on the set. Either way, I did todays sets on a 3:30 clock.

Although early in phase 1 I added a few things here and there but by the time I got to sets of three I haven't wanted or needed to add anything to STRONG.
Wow. Now it make sense when I read Geoff writing to work on conditioning and reduce rest time, starting at 120 sec :eek:
 
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