Old Forum Running Program + KB

[Lt.Baker]

Good evening folks,

 

Can someone provide me a running program?

In 3 months time I'll be joining Special Forces in my country...

Stats: Cooper test(12 min.):3000 m

 

I have a 16 kg kettlebell. How can I use it with swings to improve my aerobic endurance?

 

Thanks.

 

[Alydia@torquestrong.com]

I would swing a lot! Set a timer for 12 mins. Swing for 40 secs. Rest for 20... Gradually decrease rest. If you can't do 12 mins start with 5 or 10. If you can learn the snatch the cardiovascular carryover is great.( if you dont know how to snatch I recommend finding an SFG to help you)  I woold also integrate the Get up because of the functionality of it and how it translates to our gate pattern.

 

You can also look to simple and sinister for a more concrete plan.