My Kettlebell "Strong" Results

Glen

Quadruple-Digit Post Count
After speaking to a work colleague who also likes kettlebell work he gave me a single sheet PDF which gives the mapped out progressions for STRONG and The ONE. Unfortunately he did not have the full book but presume if your clued up with swings, snatches and clean and presses your good to go.

Nothing revolutionary but looks a solid, logical plan.
 

John Grahill

More than 300 posts
I am currently running phase 2 (slow and steady) now. I recently completed a fat loss snatch program by Chris Lopez (excellent by the way, the "Rex" program) and two days a week re-ran phase one of Strong. I actually had been doing that before I started "Rex".

Anyhow I'm for now just concentrating on phase 2 and am 4 workouts in. Going to hit number 5 today or possibly tomorrow if I dont have time. (Spring yardwork, getting ready for Memorial day party).

I'm not going totally crazy here and am using my head. I manage the multiple 3 rep sets just fine with holding the rest periods to 2 minutes or less. With higher rep sets (even just one more rep !) as the workout progresses requires a bit more recovery for me. (Gee, shoot me I'm in my mid fifties!) I am allowing myself 3 minutes between sets. At one time Geoff told me that was acceptable and to work on cutting the rest slowly as I progress through the system. Despite that advice, I pushed on and got injured!

I have gone through 2 of the 4 rep set workouts so far and I can say it's been pretty good. I forgot how much "fun" can be packed into 25 to 30 minutes!
 

George Vrotsos

Double-Digit Post Count
I've been using this thread as a support group thread for Strong for a while now. I appreciate all the info everyone has contributed.

Just finished up 8x3 yesterday, should be testing max reps in 2 weeks. Currently on Phase 1 with 24s, I got 6 reps to start but that was strict press only, no cleans. I was originally toying with the idea of doing Strong as a pressing only program and doing more hinge work on off days, but realized that was too much and I've been doing C+P since workout 2.

Already know I'm going Slow and Steady for Phase 2 regardless of how many reps I get in a couple weeks. I like the process of phase 1 and I'm not rushing the journey.
 

Sean M

Quadruple-Digit Post Count
I have one more week of Phase 2 (short) at 2x24kg.

Here is the first and last set of today’s 10x5:

This took 38:00, while the 10x4 on Wednesday was 23:30 at RPE 7-8 (I could’ve done 2-3 more sets at that pace before missing reps). By that standard, today was 9.
 

Mark Limbaga

Quadruple-Digit Post Count
Elite Certified Instructor
I have one more week of Phase 2 (short) at 2x24kg.

Here is the first and last set of today’s 10x5:

This took 38:00, while the 10x4 on Wednesday was 23:30 at RPE 7-8 (I could’ve done 2-3 more sets at that pace before missing reps). By that standard, today was 9.
Are you resting 2 mins between sets?
 

George Vrotsos

Double-Digit Post Count
Finished phase 1 with 7 reps for the 24s. I treated it as Dan John's "sorta max." I probably could have got 8 if I went for a "max max" but didn't want to push my luck.

Did the first 10x3 of Phase 2 (slow and steady) this morning in about 14:30. First 5 sets with a min rest, 90 seconds for sets 6-8, and full 2 mins rest for the last two sets. I couldn't imagine doing the short course with the prescribed rest periods.
 
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