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Other/Mixed Program advice needed please.

Other strength modalities (e.g., Clubs), mixed strength modalities (e.g., combined kettlebell and barbell), other goals (flexibility)

BenR

Level 1 Valued Member
My first post here, I have written a few drafts of this and deleted every one over the last few weeks, this one is going to be to the point and make it to be posted.

History is I used to be in pretty good shape, run a lot of obstacle races and mud runs, did a couple of marathons and enjoyed strength training. Used to be a chef and then warehouse supervisor so a lot of my day was on my feet, walking around and pretty physical jobs.

Since promotions over the last couple of years I spend more time on my a#@ than on my feet. Changes in life circumstances and family commitments mean over the last 18 months my health and fitness has taken a back seat to say the least and I am now paying for it. I used to train 5-6 times a week but now that just isn't a possibility.

Over the last 6 months I have been diagnosed with depression, prehypertension, cholesterol being 0.1 away from being a problem and as of last week nudged into obese category.

Currently in my mid 40's and getting slightly out of breath running up the stairs, whereas a couple of years ago I was doing weekly Murph workouts at under 45 mins, this is not where I want to be anymore.

I currently do Yoga twice a week - supposed to help with my mental health as well as improving tight hips and hamstrings that i have had issues with for years.

I can get to the gym twice a week, for about an hour each time.

I NEED to lose some weight, improve my conditioning and my headspace, I WANT to also improve my strength again.

I know all the issues I'm having are linked to my decline in exercise and my diet taking a nose dive, which is also something I'm working on.

I was thinking of doing the two day 5/3/1 (I have enjoyed this in the past) coupled with "The Best All-Around Training Method EVER" on the days I can get to the gym.

But then I was also considering S&S - currently just have a 16kg Kettlebell but could buy a 24kg to get me going.

Also thought about doing the gym days as above and adding S&S at home another 3-4 days a week.

I know doing something is going to be better than doing nothing, but at the same time I want to make sure I am giving myself the best chance to turn this around and not just randomly throw things together hoping it's going to work.

Any thoughts on how would be best to proceed would be much appreciated and thanks for taking the time to read.

 

Steve Freides

Staff
Elite Certified Instructor
Welcome to the StrongFirst forums, @BenR.

But then I was also considering S&S - currently just have a 16kg Kettlebell but could buy a 24kg to get me going.

That's an approach that has worked well for many people and what I would recommend to you.

Also thought about doing the gym days as above and adding S&S at home another 3-4 days a week.

My recommendation: Have a laser-sharp focus on one thing.

-S-
 

Don Fairbanks

SFG II
Certified Instructor
My first post here, I have written a few drafts of this and deleted every one over the last few weeks, this one is going to be to the point and make it to be posted.

History is I used to be in pretty good shape, run a lot of obstacle races and mud runs, did a couple of marathons and enjoyed strength training. Used to be a chef and then warehouse supervisor so a lot of my day was on my feet, walking around and pretty physical jobs.

Since promotions over the last couple of years I spend more time on my a#@ than on my feet. Changes in life circumstances and family commitments mean over the last 18 months my health and fitness has taken a back seat to say the least and I am now paying for it. I used to train 5-6 times a week but now that just isn't a possibility.

Over the last 6 months I have been diagnosed with depression, prehypertension, cholesterol being 0.1 away from being a problem and as of last week nudged into obese category.

Currently in my mid 40's and getting slightly out of breath running up the stairs, whereas a couple of years ago I was doing weekly Murph workouts at under 45 mins, this is not where I want to be anymore.

I currently do Yoga twice a week - supposed to help with my mental health as well as improving tight hips and hamstrings that i have had issues with for years.

I can get to the gym twice a week, for about an hour each time.

I NEED to lose some weight, improve my conditioning and my headspace, I WANT to also improve my strength again.

I know all the issues I'm having are linked to my decline in exercise and my diet taking a nose dive, which is also something I'm working on.

I was thinking of doing the two day 5/3/1 (I have enjoyed this in the past) coupled with "The Best All-Around Training Method EVER" on the days I can get to the gym.

But then I was also considering S&S - currently just have a 16kg Kettlebell but could buy a 24kg to get me going.

Also thought about doing the gym days as above and adding S&S at home another 3-4 days a week.

I know doing something is going to be better than doing nothing, but at the same time I want to make sure I am giving myself the best chance to turn this around and not just randomly throw things together hoping it's going to work.

Any thoughts on how would be best to proceed would be much appreciated and thanks for taking the time to read.

Experience with KB's ?
 

Adachi

Level 6 Valued Member
To echo @Steve Freides and @Don Fairbanks , if you're looking for a kind of optimization answer they offer correct advice and ask the right question.

To state it differently, one thing I've learned from my short training life of several years after I turned 30, I've learned that the benefit of picking a goal arbitrarily and picking a goal very selectively is actually more similar than different. Unless I were competing somehow, with weights or in a race, or otherwise. As long as. It's for myself picking something to aim at or go by that is almost more important than distinctions that I could draw between the possible options.

So, pick one thing, and what's your Kettlebell experience that you could bring to bear on this 16kg bell you have handy?


If it were me...
That said if it were past me asking future me what to start with, I'd say, you have the 16kg bell, start by doing S&S every day. 100 swings and 10 getups like brushing your teeth. The rest periods will compress naturally, that'll already get you a conditioning benefit. Then fit that second bell into your life. Follow the step progression.

The accessibility of having the bells at home was magic for me. I remember fitting my s&s sessions between bedtime for the older 2 kids and the infant's midnight bottle while the missus napped on the couch.

Get your daily reps in every day. Start where you are. Don't get caught up and delay starting over details that you can resolve down the road. Now I got into a pickle where I ordered a 32kg bell that almost never came. It was delayed, then it arrived but was defective. So I had to wait again. And I spent that time learning other movements and expanding my volume and perfecting my swing and getup.

Shifting focus later is also all good.
You can get other bells.
You can figure out how to fit 10 reps a day at the gym using PTTP.
You can do that later.
But what you can't do is get back any time from the calendar.
Putting the work in today is worth it.

I had a problem where I just wasn't doing dishes for a while. The missus wasn't happy, so I wasn't happy. I got issues but whatever. So what I started doing was I would wash 1 dish every day. Just to get into the habit. And then it was 3. I could do 3. Then 5. And after a while, I was doing all the dishes every day.

Just do it and be awesome.
 
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Steve Freides

Staff
Elite Certified Instructor
... one thing I've learned from my short training life of several years after I turned 30, I've learned that the benefit from picking a goal arbitrarily and picking a goal very selectively is actually more similar than different. ... As long as. It's for myself picking something to aim at or go by is almost more important than distinctions that I could draw between the possible options.

That said if it were past me asking future me what to start with, I'd say , you have the 16kg bell, start by doing S&S every day. 100 swings and 10 getups like brushing your teeth.

Just do it and be awesome.

Nicely said, sir.

Choosing a goal is an interesting mix of things, isn't it? You want to have a reasonable chance for success, so the goal can't seem impossible nor would you want it to seem too easily achieved.

-S-
 

BenR

Level 1 Valued Member
Get your daily reps in every day. Start where you are. Don't get caught up and delay starting over details that you can resolve down the road.

Just do it and be awesome.
So much of your post rang true and thanks for the time for putting it together, it was great to read it. I definitely have a habit of putting things off until I think it's the right time.

Goal at the moment is to get consistent in taking steps along the road that heads in a different direction to the current one I am heading on
 

Adachi

Level 6 Valued Member
So much of your post rang true and thanks for the time for putting it together, it was great to read it. I definitely have a habit of putting things off until I think it's the right time.

Goal at the moment is to get consistent in taking steps along the road that heads in a different direction to the current one I am heading on
to add an example of a way to get something in daily - that will still get some work done, which, I guess I hope greases the skids on getting you back to a daily practice, there is "The better than nothing" program...


the better than nothing program:

Day A:
set a timer for 15 minutes
Do as many swings as you can in that time frame
rest as needed to keep your reps perfect.

Day B:
set a timer for 15 minutes
Do getups till the timer stops.
rest as needed to keep your reps perfect.

The better than nothing schedule:
M​
T​
W​
T​
F​
S​
S​
A​
B​
A​
B​
A​
B​
OFF​

Over time you can probably go from sets of 5 to 10 to 15 swings.
Over time you can probably go from single getups (1L, rest, 1R) to doubles (2L, rest, 2R) or triples (3L, rest, 3R).
 
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BenR

Level 1 Valued Member
to add an example of a way to get something in daily - that will still get some work done, which, I guess I hope greases the skids on getting you back to a daily practice, there is "The better than nothing" program...


the better than nothing program:
Thanks, something to get me going for sure!
 

Anna C

Level 9 Valued Member
Team Leader Certified Instructor
Elite Certified Instructor
Sinister
@BenR, welcome to the StrongFirst forum!

It feels like I wrote this article for you :) Maybe you will find some helpful nuggets in it.


Keep us posted on how things go for you!
 

marvinthemartian

Level 5 Valued Member
Hi @BenR : I struggled at lot with S&S. It took me a long time to get there. It became pretty clear early on that it didn't really meet my expectations of fitness. And I think limiting yourself to 2 main exercises is something worth thinking about even as a beginner.

That being said: My main problem with getting results was self sabotage (too little sleep, too much sitting, too much caffeine and sugar). And the more often I read the book, the better my training got. The closer I stuck to the book, the better my training sessions became. And overall the program did what it said would: get me better at a lot of things ranging from strength and endurance to flexibility, posture and loooking better and to get to a point were I could do most physical activities and sports at a recreational level.

So my vote is to give it a try if you think it meets your goals. But for the most part get better at swings and get ups and if that isn't what does it for you move on to something more in line with your goals. It's a great starting point and Simple if worth achieving. But it's not like Pavel and SF haven't gotten much, much more in store. Of course an exercise program can only do so much.
 

Don Fairbanks

SFG II
Certified Instructor
Reasonable I would say, still have things to learn on them but before I let things fall off the rails I used them quite a bit.
Based on this and other posts, I'd fire up your BB 5/3/1, start zone 1-2 CV, get your nutrition tight, make an appt. to get your GU'S, 1H swings , and CJ's looked at.
 

Pete L

Level 5 Valued Member
I think creating a habit is key and S&S helps form that for sure.
For me going to the gym became an obstacle to continuity and it being too easy for there to be a reason not to go.
My wife enjoys the social element of getting out whereas that itch is scratched for me by my martial art classes.
I may miss a kickboxing class but I can easily fit my home practice in around whatever life throws at me.
Good luck...
 

BenR

Level 1 Valued Member
@BenR, welcome to the StrongFirst forum!

It feels like I wrote this article for you :) Maybe you will find some helpful nuggets in it.


Keep us posted on how things go for you!
Thank you and thanks for sharing that, it was a good read and gave me some points to think on.
 

BenR

Level 1 Valued Member
Hi @BenR : I struggled at lot with S&S. It took me a long time to get there. It became pretty clear early on that it didn't really meet my expectations of fitness. And I think limiting yourself to 2 main exercises is something worth thinking about even as a beginner.

That being said: My main problem with getting results was self sabotage (too little sleep, too much sitting, too much caffeine and sugar). And the more often I read the book, the better my training got. The closer I stuck to the book, the better my training sessions became. And overall the program did what it said would: get me better at a lot of things ranging from strength and endurance to flexibility, posture and loooking better and to get to a point were I could do most physical activities and sports at a recreational level.

So my vote is to give it a try if you think it meets your goals. But for the most part get better at swings and get ups and if that isn't what does it for you move on to something more in line with your goals. It's a great starting point and Simple if worth achieving. But it's not like Pavel and SF haven't gotten much, much more in store. Of course an exercise program can only do so much.
Thanks for taking the time, this was a really good point of view. I know self sabotage is something that has caused me problems in the past, and honestly is why I am where I am at moment!

Part of my problem is getting distracted by other programs and methods, them sounding interesting and wanting to give them a try.

This time I need something that I can stay consistent at and avoid the shinny object syndrome.
 

BenR

Level 1 Valued Member
I think creating a habit is key and S&S helps form that for sure.
For me going to the gym became an obstacle to continuity and it being too easy for there to be a reason not to go.
My wife enjoys the social element of getting out whereas that itch is scratched for me by my martial art classes.
I may miss a kickboxing class but I can easily fit my home practice in around whatever life throws at me.
Good luck...
Yes it is definitely creating that habit which is the first obstacle. If I could avoid the gym completely I probably would, I used to have a set up in my garage which made training easier. Then we moved and no garage or area to set it up in, so now I get frustrated going to the gym and it's busy.
 
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