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Kettlebell Suggestions for incorporating kettlebells into strength program

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Geoman

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Firstly, I will state that my main goal is to get stronger, so I've been using the following program for the past month, based on Greyskull LP:
Workout A: overhead press, pull-ups, and deadlifts
Workout B: Bench press, rows, and deadlifts (singles)
Workout C: weighted dips, weighted pull-ups, pistol squat

Three days per week I run (mostly easy pace) on non-strength training days to maintain conditioning. I'm thinking of incorporating kettlebell swings on my running days. Since I know it will be asked, I want to include swings in order to help build strength endurance and explosiveness, and because I want to practice them.

Background info that may be useful;
Age: 30 years
Height: 5'10"
Weight: 177-180 lbs
Injury history: Recently i've had discomfort in my elbows (possibly elbow tendiniis/tendinosis) after starting high frequency pull-ups, so I don't do high frequency pull-ups and include lighter dumbbell rows and curls because they're easier on my elbows. No pain or discomfort with deadlifts or pressing movements.

thanks,
 
@Geoman, welcome to StrongFirst.

There is more than one way to use a swing in your training. Perhaps this article - FAQ: Comparing Kettlebell: Simple & Sinister and the ETK Program Minimum and ROP - will be of interest because it talks about how swings are used in the Rite of Passage _after_ one's strength training but how they're used differently in Simple & Sinister, done _before_ one's strength training.

If I could choose, based on what you've said, I'd do a few, explosive swings with a relatively heavy weight as the first thing you do on your lifting days. Second choice would be to do them after lifting on lifting days.

JMO, YMMV.

-S-
 
If your main goal is to get stronger, might I suggest nixing the running...

I agree with Steve on the heavy swings. I've had really good results doing 10x10 with a pair of bells after deadlifting (not Greyskull, but still). Do them twice/week S&S style... Explosive swings, rest as needed between sets so as to allow each successive set to be as powerful as the first (i.e. conversation pace).
 
Thanks for the ideas. The gym I go to only allows the personal trainers to use the kettlebells, but I have some at my house. Based on the suggestions here, I'll do swings as a PM session on workout A or B (my gym days) and first on workout C days (at my house). I don't remember if the 10x10 is for two handed or one handed swings, but I have a copy of simple and sinister so I'll check.

As for the running, I'll limit it to twice per week for 2-4 miles, this way it's in maintenance mode. I don't want to completely lose my endurance.
 
S&S is 1H Swings. For your purposes, do 2KB Swings though... Just in the same format from a timing perspective.
 
Also, might I suggest an experiment...

Do a 5k time trial & a basic strength test (of 2-3 lifts that are important to you). Do your 2 runs/week for 2-3 weeks. Repeat your test. Then skip the running completely for 2-3 weeks but perform the swings 2-3 times/week. Repeat your test.

Based on personal experience, I think you'll be pleasantly surprised with the results from both a strength perspective and a conditioning one.

And, if you do so, let me know after Thanksgiving (or so) how it turned out... :)
 
Ryan Toshner said:
Also, might I suggest an experiment...

Do a 5k time trial & a basic strength test (of 2-3 lifts that are important to you). Do your 2 runs/week for 2-3 weeks. Repeat your test. Then skip the running completely for 2-3 weeks but perform the swings 2-3 times/week. Repeat your test.

Based on personal experience, I think you'll be pleasantly surprised with the results from both a strength perspective and a conditioning one.

And, if you do so, let me know after Thanksgiving (or so) how it turned out... :)
Click to expand...

That's a good idea. The good thing about Greyskull LP is that the final set is an amrap, so that gives me a good estimate of a 1 rep max. I did overhead press, pull ups and kb swings today, so tomorrow I'll do a time trial. I have a theory that being a good runner (not elite) is really just a matter of having good conditioning and good running form, and that you don't necessarily need to do a ton of miles to be good.
 
day 1 - deadlift + ROP presses and cleans + pull ups

day 3 - squat + bench press + swings at the end

day 5 - double kb work, front squats, double kb presses , finish with snatches

here ya go ;)

on day 5 you can change to overhead press instead of kb press if you want or rotate them . I would treat it a little as

day 1 - heavy (deadlifts ! heavy ! )

day 3 - medium ( squats still heavy but not so as deadlifts)

day 5 - light (weight wise ) kettle bell work, still lighter than barbell work (or it is usually)
 
Greyskull is designed to leave room for "plugins" as the author calls them. Put together a Kettlebell plugin and work that in. It would be a much better use of time than "arms" or some other bodybuilding-style hypertrophy plugin imho.
 
I have to agree with the people saying you can cut the running. I have done fitness tests for work without training for the 1.5 mile and only used S&S and one easy 10 minute run a week (I told myself this was to keep my form in check, not sure if it was all that necessary). I was still able to improve my run over several months. It is much easier to build your conditioning in a short time (compared to strength) should you decide you want to run a race for fun at some point.
 
I went back to grey skull today with 10x10 snatches done emom. This was my main stay for about two years but with swings and tgu's done the S&S way. I only ran twice a year for my Navy PFA and killed it, 10:27 at 45 years old and 230lbs. I think this is the best way to run it. There isn't so much volume you can't recover and you get some pressing and squatting in.
 
Geoman said:
Recently i've had discomfort in my elbows (possibly elbow tendiniis/tendinosis) after starting high frequency pull-ups, so I don't do high frequency pull-ups and include lighter dumbbell rows and curls because they're easier on my elbows
Click to expand...
High frequency pull-ups are a common culprit for elbow issues. Obviously only a trained medical professional should diagnose and prescribe treatment (which I am not), but what I have found useful in elbow issues related to pull-ups is this:
Switch to a weighted 3RM protocol
Use rings as opposed to a straight bar.
Do wrist pronators
 
@Geoman I agree with @offwidth on varying grips for pull-ups. I started doing weighted pull-ups with ROP and switch between a straighbar, neutral bars, and rings. I have zero elbow pain after switching and I am getting in some quality work.
 
I lift 3 times a week and I like adding in medium and heavy 2H swings as a finisher. I wave the loads depending on how I feel and what kind of weight I'm lifting during the barbell session. So if it's a lighter barbell week (75%-80%rm) I go with heavier swings (5-10 x 10), and if I'm in my 90%rm week I'll go with a lighter bell (10 x 10) for a quick but powerful finisher. Been working well so far.
 
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