Kettlebell workout

Ginger · 01-19-2009, 10:03 PM

I don't know if the search engine is fubar or if it is a user error on my part, but I cannot find any articles for Kettlebells in the forums. Seems odd to say the least.

Anyways, I just started using the KBs to try and get my power and conditioning up (not sure if this post should go under strength training) and was wondering if anyone has some pointers or comments on my routine. I only have time to work out with the KBs Mondays and Fridays, Tuesdays I do BJJ for 1. 5hours, Wednesday BJJ for 1.5 hours and Thursdays MMA for 1.5 hours.

I am 200-206lbs (dipped to 198 last week after class for the first time in 10 years) and 6ft tall. I would guess I am in average "shape" based on what I see in my MA classes and trying to get a bit more serious about my conditioning. I forgot to get my resting heart rate, so I don't have that info.

Warmup and active recovery after set 1 is complete:
50 Jumping jacks
50 Stride Jumps
50 Pushups
50 Crunches

With a 12kg KB:
20 Right hand Swings
20 Left hand swings
20 "Halos", holding the bell by its horns and rotating from your chest around the back of your head and back to the front again.
10 Curls by the horns
10 Tricep presses by the horns
5 Right hand turkish getups
5 Left hand turkish getups
30 Crunches while holding the KB by the horns
20 side to side swings. I hold the KB by the horns, raise my legs and back with my butt on the ground so my body is into a wide "V" and swing from him to hip while on my butt.
10 Left hand handle catches (basically a swing where I stop the KB on hits hand so it is pointing up)
10 Right hand handle catches

Repeat the above again with a 16kg KB

By the end of this my heart rate is about 150bpm.

3-5 mins (However long the next song on the ipod lasts) Shadow boxing

By the end of my shadowboxing my heart rate is about 120bpm

I take zero breaks besides the time it takes to move into position for the next excercise. This takes me about 35mins to complete.

Thoughts, comments, criticisms, whitty banter, or even not so whitty banter?

-Ginger

**Sonny** · 01-19-2009, 10:07 PM

All of my KB lifting is done for time just using the basic competition lifts(jerk, snatch, long cycle).

For example, today I did a 10 minute set of one arm long cycle with one hand switch keeping my reps per minute at around 4-6.

Ginger · 01-20-2009, 09:55 AM

Quote:

Originally Posted by Sonny

All of my KB lifting is done for time just using the basic competition lifts(jerk, snatch, long cycle).

For example, today I did a 10 minute set of one arm long cycle with one hand switch keeping my reps per minute at around 4-6.

Hey Sonny, how long have you been doing this routine for? Perhaps I am thinking more is better, but do you feel and see results?

I have been reading up more on the KB and I think I may have chosen too light of a KB so I may not be getting the best workout.

**Sonny** · 01-20-2009, 10:27 AM

Quote:

Originally Posted by Ginger

Hey Sonny, how long have you been doing this routine for? Perhaps I am thinking more is better, but do you feel and see results?

I have been reading up more on the KB and I think I may have chosen too light of a KB so I may not be getting the best workout.

Well the difference is that I'm using KB's to train for actual KB Sport, been training this way for about 7 months. In your case, you're using them as GPP for your fight training. Honestly. It looks like you need to use a heavier weight, but due to the nature of your training you could definitely just use a dumbell for most of that, with the exception of the halos, curls and skull crushers(but I doubt your training would suffer if you discarded those exercises).

For Martial Artists, Fighters etc. I'd recommend keeping it simple with just a few core lifts:

One armed Long Cycle(basically one armed clean and jerk)
Swing(one arm and two arm variations depending on what kind of weights you have access to)
One Arm Cleans
One Armed Jerks(no laughing please

)
Two Armed Jerks(I like this one because resting with two kb in the racked position really helps with static endurance, similar to what you encounter on the mat).
Turkish Get Ups

You'll notice I didn't include snatches. Reason being, they're really hard on the hands and you need your hands for grappling.

In the end, if getting better on the mat is your goal this should probably be done maybe once a week.

Ian Coe · 01-20-2009, 10:28 AM

That would be more of a conditioning workout then a strength workout.

Even as conditioning I would say it needs more.

**Sonny** · 01-20-2009, 10:29 AM

Quote:

Originally Posted by Ian Coe

That would be more of a conditioning workout then a strength workout.

Even as conditioning I would say it needs more.

Yeah, even 'heavier' KB work is more of a strength endurance thing, unless of course you're working with 40-48kg kettlebells but I wouldn't spend money on that. If increasing strength is the only goal, then barbells are good enough.

Ian Coe · 01-20-2009, 10:40 AM

Quote:

Originally Posted by Sonny

Yeah, even 'heavier' KB work is more of a strength endurance thing, unless of course you're working with 40-48kg kettlebells but I wouldn't spend money on that. If increasing strength is the only goal, then barbells are good enough.

I'm not really a kettle bell advocate. A adjustable dumb bell in my mind is a better use of money.
A 40-48 kg kettle bell would cost silly money after P&P.

Agreed with the barbell. If your going to use kettle bells, use them as a conditioning tool and for a awkward lift or two (turkish get ups being a good example).

**Sonny** · 01-20-2009, 11:28 AM

Quote:

Originally Posted by Ian Coe

I'm not really a kettle bell advocate. A adjustable dumb bell in my mind is a better use of money.
A 40-48 kg kettle bell would cost silly money after P&P.

Agreed with the barbell. If your going to use kettle bells, use them as a conditioning tool and for a awkward lift or two (turkish get ups being a good example).

I don't recommend them to anyone other than those looking to get involved with KB Sport Competition.

If however, a person has access to them and wants to use them for some GPP work then go for it.

Ginger · 01-20-2009, 11:45 AM

Thanks Sonny for the advice and feedback.

I am not looking for a reason to bulk up. I did that in school and my shoulders have never thanked me since, the KB seems much more forgiving on everything except for my hands.

You raised an excellent point, some of the excercises are brutal on my hands (not only wear and tear on the skin, but fatigue) it makes GI classes that more difficult since my hands are jacked up. I think I may remove those excercises.

I have a KB book on order that will hopefully help me build a good routine. A lot of the info out there seems more tuned for a "fad" workout. Hopefully my ebay purchase isn't crappy:
Enter the Kettlebell from Pavel. It was $8.00 after shipping with a DVD.

And snatches are better than 1 hand jerks ;) I can't help myself...

**Sonny** · 01-20-2009, 11:50 AM

Quote:

Originally Posted by Ginger

And snatches are better than 1 hand jerks ;) I can't help myself...

LOL! Of course I based my feedback on the assumption that BJJ is priority for you. The key is picking exercises that won't beat the shit out of your hands. I've torn some nasty callouses doing 10 minute sets of snatches.

ETK is a decent book if you're relatively new to the commieballs. Most of the beginner's stuff will be swings and turkish get ups, pretty good for someone like you. The progression is pretty simple in that book and it focuses on just a few key lifts.

Just don't get caught up with adding variety just for variety's sake.

Where in Canada are you btw?