Kongstrong
First Post
Hello friends of the iron bells,
my name is Thomas aka Kongstrong and for round about one year I am training with Kettlebells. Actually I’ve planned to attend a course by Strongfirst in Germany but... you know, the pandemic prevents it. Next year! That’s why I have to look forward by myself and with the help of the internet and communities like here. I’ve already read Simple & Sinister and I started to read The Q&D and thanks to @Harald Motz, who I follow on Instagram, I have learned a little bit about the Idea of A+A training although I do not really understand it completely yet.
My training plan looks like this and I would appreciate ideas and notes for further development
I am a healthy adult male, 33 years old. My height is 5″9 and weight is 160lb. I eat a healthy diet, and drink only one glass of alcohol (wine) a week.
injury history: 5 years ago, with little training experience, I did a "push-up challenge" and the morning after I had a strange pain in my shoulder. After months I found out through an MRT that it was an subacromial impingement. But thanks to Turkish get ups I have the impingement well under control. Today I only notice it when I have a bad posture for a long time, e.g. sitting for a long time. Fun fact: Tukish get ups helped me to fix the problem but intimidating exercises with rubber bands (external rotation) didn’t. Magic!
- movement history: Besides my former impingement I have limited range of Motion with my hamstrings. Iam working on it but I hate it.
- sports/competition history: I am a former marathon runner. My goal is at least the SFG1. Hope you guys can support me with this goal.
My training shedule looks like the following, 6 days a week, except Sundays were I take a day of for regeneration
Monday:
- 20x5 Snatches A+A training 24kg
- 4x10 One Handed Kettlebell Deadlift 40Kg
- 3x20 Dumbbellpresses on the floor (17Kg)
-3x20 Push ups on bars
-Core : Ab Roller, Russian Twists 5x
Tuesday:
Wednesday:
”simple”
- 5 Minute: EMOM (every minute on the minute) 10/10 One-Hand Swings 32KG
- 1 Minute: PAUSE
- 10 Minutes: EMOM 10x TGU L+R
- Farmers Walks 5x with 40kg and 32KG kettlebell per arm
Thursday:
- 15x 7 Snatches A+A Training 24Kg
- 5x pull ups
- Kettlebell Press 20x5 A&A 24Kg
- 3x10 Bottoms Up Press 12Kg
- Core: Ab Roller, Russian Twist 5x
Friday:
-15x5 Kettlebell Swing A+A 32KG
-3x (L+R) Turkish Get Up 32KG
-3x12 One Handed Kettlebell Deadlift 40Kg
- 3x20 Dumbbellpresses on the floor (17Kg)
-3x20 Push ups on bars
- Farmers Walks 5x with 40kg and 32KG kettlebell per arm
Saturday:
“simple “
5 Minute: EMOM (every minute on the minute) 10/10 One-Hand Swings 32KG
- 1 Minute: PAUSE
- 10 Minutes: EMOM 10 TGU L+r 32KG
- 5x Pull Ups
-3x10 (Prying Goblet Squats 32 Kg + 20 Pound Weight West
You can see that Iam doing twice a week the “simple” Programm from Pavels Simple and Sinister. 1. Is it too much?
2. Do I have to add something?
3. Is it a problem to mix the “simple” Programm like me?
4. Is important to me to get REALLY STRONG but also to build muscle, just for aesthetics on the beach
Any recommendations?
Thank you
Thomas
my name is Thomas aka Kongstrong and for round about one year I am training with Kettlebells. Actually I’ve planned to attend a course by Strongfirst in Germany but... you know, the pandemic prevents it. Next year! That’s why I have to look forward by myself and with the help of the internet and communities like here. I’ve already read Simple & Sinister and I started to read The Q&D and thanks to @Harald Motz, who I follow on Instagram, I have learned a little bit about the Idea of A+A training although I do not really understand it completely yet.
My training plan looks like this and I would appreciate ideas and notes for further development
I am a healthy adult male, 33 years old. My height is 5″9 and weight is 160lb. I eat a healthy diet, and drink only one glass of alcohol (wine) a week.
injury history: 5 years ago, with little training experience, I did a "push-up challenge" and the morning after I had a strange pain in my shoulder. After months I found out through an MRT that it was an subacromial impingement. But thanks to Turkish get ups I have the impingement well under control. Today I only notice it when I have a bad posture for a long time, e.g. sitting for a long time. Fun fact: Tukish get ups helped me to fix the problem but intimidating exercises with rubber bands (external rotation) didn’t. Magic!
- movement history: Besides my former impingement I have limited range of Motion with my hamstrings. Iam working on it but I hate it.
- sports/competition history: I am a former marathon runner. My goal is at least the SFG1. Hope you guys can support me with this goal.
My training shedule looks like the following, 6 days a week, except Sundays were I take a day of for regeneration
Monday:
- 20x5 Snatches A+A training 24kg
- 4x10 One Handed Kettlebell Deadlift 40Kg
- 3x20 Dumbbellpresses on the floor (17Kg)
-3x20 Push ups on bars
-Core : Ab Roller, Russian Twists 5x
Tuesday:
- 20x7 Kettlebell Swing A+A 32KG
- 3x (L+R) Turkish Get Up 32KG
- 3x10 (Prying Goblet Squat) with 20 Pound weight west + 32KG Kettlebell
- 3x10 Trizeps presses 20Kg
- Diamond Push Ups on Bars
- 3x 10 Bizeps Curls
Wednesday:
”simple”
- 5 Minute: EMOM (every minute on the minute) 10/10 One-Hand Swings 32KG
- 1 Minute: PAUSE
- 10 Minutes: EMOM 10x TGU L+R
- Farmers Walks 5x with 40kg and 32KG kettlebell per arm
Thursday:
- 15x 7 Snatches A+A Training 24Kg
- 5x pull ups
- Kettlebell Press 20x5 A&A 24Kg
- 3x10 Bottoms Up Press 12Kg
- Core: Ab Roller, Russian Twist 5x
Friday:
-15x5 Kettlebell Swing A+A 32KG
-3x (L+R) Turkish Get Up 32KG
-3x12 One Handed Kettlebell Deadlift 40Kg
- 3x20 Dumbbellpresses on the floor (17Kg)
-3x20 Push ups on bars
- Farmers Walks 5x with 40kg and 32KG kettlebell per arm
Saturday:
“simple “
5 Minute: EMOM (every minute on the minute) 10/10 One-Hand Swings 32KG
- 1 Minute: PAUSE
- 10 Minutes: EMOM 10 TGU L+r 32KG
- 5x Pull Ups
-3x10 (Prying Goblet Squats 32 Kg + 20 Pound Weight West
You can see that Iam doing twice a week the “simple” Programm from Pavels Simple and Sinister. 1. Is it too much?
2. Do I have to add something?
3. Is it a problem to mix the “simple” Programm like me?
4. Is important to me to get REALLY STRONG but also to build muscle, just for aesthetics on the beach
Any recommendations?
Thank you
Thomas