Kettlebells + Workouts or Kettlebells = a Workout?

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Kettlebells + Workouts or Kettlebells = a Workout?

Post by Mandy Grace on Fri Jan 16, 2015 3:26 am

Somewhat similar to Holly's question along the lines of substituting workouts, I'm wondering how much it's okay to do on top of your recommended workouts or how to best count what I currently do.  For kettlebell sport training I usually do the following each week:

-Sport training - usually 2-3x weekly for ~30 minutes - involves high rep sets of snatch and jerk (16/20kg) with minimal rest between.
-Tabatas/complexes/ladders - 1x weekly - 1hr group session with several 10-15 minute workouts - some body weight thrown in.  

So... recommendations.  Keep this schedule + the 3 workouts (not in the same day Neutral - no superheroes here)... or perhaps swap one of them and count it as my workout?

Mandy Grace

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Re: Kettlebells + Workouts or Kettlebells = a Workout?

Post by Admin on Sun Jan 18, 2015 5:34 pm

If you are doing 2-3 kettlebell workouts a week and they are challenging and full body, you wouldn't need to do any of our workouts, just the cardio suggestions. Could you take me through what a full kettlebell workout would look like?

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Re: Kettlebells + Workouts or Kettlebells = a Workout?

Post by Mandy Grace on Sun Jan 18, 2015 6:03 pm

Thanks, and sure.   No matter what, I definitely plan to try your workouts too.  They look brutal and fun.

I compete in snatch and jerk so sport training I focus on just those two movements.  Warm up similar to the warm up in your guide then I work through my training program.  Increases each week - last week was:
Jerk: Set 1 (20kg) 8/8 with static hold in top position, Set 2 (20kg) 20/20, Set 3 (16kg) 37/37
Snatch: Set 1 (20kg) 9/9 with static hold, Set 2 (20kg) 31/31, Set 3 (16kg) 43/43

The 1x weekly is warm up / cool down with shoulder mobility work and 3 workouts in the middle.  Examples of workouts....We do different stuff each night.

The Viking: 3 sets of 30s/15s work/rest of:
1. 2 handed swings
2. Dead lift with a 2 handed high pull
3. Alternating lunges with a twists
4. Dead clean with a press – L
5. Dead clean with a press – R
6. Goblet Squat
7. Figure 8
8. Swing squat – alternating L & R
9. Swing snatch – alternating L & R

Swing/Pushup Ladder (for time):
10 swings / 1 pushup
9 swings / 2 pushups
etc...

The 60/30: 3 sets 60s/30s work/rest of:
1. Swings
2. Squat press
3. Snatch
4. Goblet Squat
5. High Pull
6. Lunges
7. Push press
8. Windmill

KB Poker - work through a full deck of cards:
Hearts = Swings
Diamonds = Snatches
Clubs = Goblet Squats
Spades = Military Press
Aces = Plank
Jokers = Turkish Getups
Do the reps indicated by the cards, double anything under 5.

Mandy Grace

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Re: Kettlebells + Workouts or Kettlebells = a Workout?

Post by Admin on Thu Jan 22, 2015 12:04 pm

Looks like tough workouts that would get good results Smile

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Re: Kettlebells + Workouts or Kettlebells = a Workout?

Post by Mandy Grace on Thu Jan 22, 2015 2:04 pm

I thought so... but your workouts have been kicking my butt so far! Shocked

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Re: Kettlebells + Workouts or Kettlebells = a Workout?

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