OperationLTO
Level 5 Valued Member
Hi,
I've just joined the forum and as you've guessed it I'd really appreciate some training guidance.
About me: Male, 35, 101kg, 30%+ body fat, some niggling injuries from training over the years (left knee, left wrist, right shoulder). Lost 4kg so far this year (down from max weight in past of 112kg).
Training history: Previously played rugby (stopped eight years ago), 'competed' in a strongman competition 10 years ago, powerlifting style training currently but I'm generally very weak (one off training due to family and work commitments).
Kettlebell history: I own a 16kg kettlebell, which I've used over the years. I feel proficient with movements such as the swing (one and two hand), clean and press and snatch. Obviously much (lots!) to learn.
Now: At home like the rest of the world. No longer training at the gym. Training at home regularly but diet has gone WAY off.
Equipment available: Kettlebells (8kg, 2X10kg, 16kg, 20kg, 24kg, 28kg, 32kg), Dumbbells (2kg, 4kg, 6kg), MedBalls (3kg, 6kg, 9kg), 4kg Mace, Pull-up Bar, Push-up handles, Ab Roller, Suspension system
Current Training Programme:
NOTE: Everyday I do 50 20kg kettlebell swings (upping to 24kg on Monday), push-ups (add one every day), 'fat man' row on suspension trainer (add one every day)
Monday: 1. Power focussed (using a heavier kettlebell than I normally do to swing, clean, press, snatch and squat), 2. Sprinting,
Example session: 28kg kettlebell swings and 20kg clean, snatch, press, squat (all 5X5 this week in a circuit with sufficient rest) THEN sprint for 10 minutes
Tuesday: 1. Arms
Wednesday: 1. Conditioning focussed (EMOM, AMRAP, Circuits primarily with kettlebells but also using other kit), 2. Run (currently 3km)
Thursday: 1. Shoulders and upper back
Friday: 1. Hypertrophy focussed (using kettlebells), 2. Hill Sprints
Saturday: 1. Low intensity lower body work for recovery
Goal: So my focus is to be a hybrid. I want to become a 'good' kettlebeller but don't want to be a kettlebeller. I'd love to comfortably run 5km but don't want to be a runner. I'm no longer interested in max strength at the gym. Some would ask why not CrossFit...good question but the answer is no.
Immediate goal is to reduce body fat. I ideally want to get down to 90kg. I appreciate most of this is down to diet.
I'd be interested on your thoughts on the above. I'd be keen on training twice a day five days a week as I'm currently in isolation therefore have the opportunity. However, if I can train once a day for six days per week then great.
I've just joined the forum and as you've guessed it I'd really appreciate some training guidance.
About me: Male, 35, 101kg, 30%+ body fat, some niggling injuries from training over the years (left knee, left wrist, right shoulder). Lost 4kg so far this year (down from max weight in past of 112kg).
Training history: Previously played rugby (stopped eight years ago), 'competed' in a strongman competition 10 years ago, powerlifting style training currently but I'm generally very weak (one off training due to family and work commitments).
Kettlebell history: I own a 16kg kettlebell, which I've used over the years. I feel proficient with movements such as the swing (one and two hand), clean and press and snatch. Obviously much (lots!) to learn.
Now: At home like the rest of the world. No longer training at the gym. Training at home regularly but diet has gone WAY off.
Equipment available: Kettlebells (8kg, 2X10kg, 16kg, 20kg, 24kg, 28kg, 32kg), Dumbbells (2kg, 4kg, 6kg), MedBalls (3kg, 6kg, 9kg), 4kg Mace, Pull-up Bar, Push-up handles, Ab Roller, Suspension system
Current Training Programme:
NOTE: Everyday I do 50 20kg kettlebell swings (upping to 24kg on Monday), push-ups (add one every day), 'fat man' row on suspension trainer (add one every day)
Monday: 1. Power focussed (using a heavier kettlebell than I normally do to swing, clean, press, snatch and squat), 2. Sprinting,
Example session: 28kg kettlebell swings and 20kg clean, snatch, press, squat (all 5X5 this week in a circuit with sufficient rest) THEN sprint for 10 minutes
Tuesday: 1. Arms
Wednesday: 1. Conditioning focussed (EMOM, AMRAP, Circuits primarily with kettlebells but also using other kit), 2. Run (currently 3km)
Thursday: 1. Shoulders and upper back
Friday: 1. Hypertrophy focussed (using kettlebells), 2. Hill Sprints
Saturday: 1. Low intensity lower body work for recovery
Goal: So my focus is to be a hybrid. I want to become a 'good' kettlebeller but don't want to be a kettlebeller. I'd love to comfortably run 5km but don't want to be a runner. I'm no longer interested in max strength at the gym. Some would ask why not CrossFit...good question but the answer is no.
Immediate goal is to reduce body fat. I ideally want to get down to 90kg. I appreciate most of this is down to diet.
I'd be interested on your thoughts on the above. I'd be keen on training twice a day five days a week as I'm currently in isolation therefore have the opportunity. However, if I can train once a day for six days per week then great.