Looking for a kettlebell conditioning routine

9/2/10 2:34 AM	Ignore \| Quote \| Edit \| Warn Admin \| Vote Down \| Vote Up \| Delete Post
Danger5 Edited: 09/02/10 2:35 AM Member Since: 2/27/09 Posts: 38	I'm a beginner with Kettlebells and I am looking for a conditioning routine using these, I've got 2 16 kg kettlebells at the moment. I was checking this out which Joe Rogan put up on his twitter but I don't think i wanna throw $30 up for a Dvd at the moment. http://www.dragondoor.com/dv052.html

9/2/10 6:56 PM

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damion 14 The total sum of your votes up and votes down

Member Since: 1/1/01
Posts: 5266

The RKC Program Minimum is a good place to start.

The New RKC Program Minimum Summary

• Twice a week alternate sets of swings with easy jogging for recovery for 12 minutes
• Do your swings to a comfortable stop. Once you are well conditioned you may go all-out occasionally
• “Shake out” the lactic acid and tension from your muscles when jogging. Relax! The purpose of jogging is active recovery, not more conditioning.

• Twice a week, do get-up singles, switching arms after each rep, for 5 minutes.
• Focus on perfect technique, not on reps. Don’t count you get-up reps, and don’t try to top them!

• Arrange the weekly plan any way you want, e.g., Mon., Thurs.-Swings; Tues., Fri.-get-ups or Mon., Thurs.-get-ups; Tues., Sat.-swings. If you want to add an extra swing or get-up day, go ahead-make your day.

• Start each workout with 10 minutes of face-the-wall squats, halos, and pumps.
• Unless you are an experienced strength athlete, do no other lifting.

http://www.davedraper.com/fusionbb/showtopic.php?tid/20276/

This is the recommended warm up for the PM:

10-minute circuit of -

Wall squat – 10 reps
Halo (16 kg kettlebell) – 10 reps each direction
Pump – 10 reps

instead of jogging you can do BW exercises and set it up like this:
12-minute circuit of –

Kettlebell Swing (24 kg kettlebell) – 20 reps/Right
Jumping jacks (1 minute) – 65 reps
Kettlebell Swing (24 kg kettlebell) – 20 reps/Left
Push-up to squat thrust (1 minute) – 14 reps
Kettlebell Swing (24 kg kettlebell) – 20 reps/Right
Hindu squat (1 minute) – 32
Kettlebell Swing (24 kg kettlebell) – 20 reps/Left
Push-up to squat thrust (1 minute) – 14 reps
Kettlebell Swing (24 kg kettlebell) – 20 reps/Right
Jumping jacks (1 minute) – 65 reps
Kettlebell Swing (24 kg kettlebell) – 20 reps/Left
Push-up to squat thrust (1 minute) – 14 reps

9/2/10 9:28 PM	Ignore \| Quote \| Edit \| Warn Admin \| Vote Down \| Vote Up \| Delete Post
Bull_in_chinashop 16 Member Since: 1/1/01 Posts: 37656	damion - • “Shake out” the lactic acid and tension from your muscles when jogging. Relax! The purpose of jogging is active recovery, not more conditioning. AAAAAGGGGGGGHHHHHHHHHHHHH life has become too painful for me to bear anymore. jumps off cliff You have ignored this user.

8/23/12 11:26 AM	Ignore \| Quote \| Edit \| Warn Admin \| Vote Down \| Vote Up \| Delete Post
LiverpoolFC 17 Member Since: 11/27/09 Posts: 1769	Moar KB workouts! You have ignored this user.

8/23/12 3:39 PM	Ignore \| Quote \| Edit \| Warn Admin \| Vote Down \| Vote Up \| Delete Post
Taku 56 Member Since: 1/1/01 Posts: 6124	Man...just do a google search or go to YouTube. There must be 100's of KB workouts...If not 1000's. TAKU You have ignored this user.

9/2/12 6:51 PM	Ignore \| Quote \| Edit \| Warn Admin \| Vote Down \| Vote Up \| Delete Post
GroundStPound 5 Member Since: 12/31/09 Posts: 1627	Sub You have ignored this user.

9/2/12 8:13 PM	Ignore \| Quote \| Edit \| Warn Admin \| Vote Down \| Vote Up \| Delete Post
PTM2020 348 Member Since: 1/1/01 Posts: 91263	I'm thinking of buying Steve Maxwells. 300 kettlebell challenge. Anyone get this? Results? You have ignored this user.

9/3/12 1:30 AM	Ignore \| Quote \| Edit \| Warn Admin \| Vote Down \| Vote Up \| Delete Post
mkou 4 Member Since: 7/20/09 Posts: 2570	Maxwell has a lot of solid stuff. At least his mobility/stretching work is very good and I've benefited from it a lot. Haven't looked into his kettle bell routines but I'd imagine that they're of high quality too. You have ignored this user.

9/3/12 7:17 PM

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3 strikes 12 The total sum of your votes up and votes down

Member Since: 6/13/11
Posts: 229

Here is a good one, and best of all it is free:

http://www.youtube.com/watch?v=SRpbM9nzDcM

As far as follow-along DVD's... the ones i have enjoyed the most are:

Steve Maxwell's 300 Kettlebell challenge
Art of Strength (Training clinic, providence, newport & firepower)
Extreme Kettlebell Cardio Workout I & II
The Iron Core Way Kettlebells
Body Sculpt and Conditioning w/ Kettlebells

9/4/12 8:20 AM	Ignore \| Quote \| Edit \| Warn Admin \| Vote Down \| Vote Up \| Delete Post
UFCfan1002 3 Member Since: 3/24/12 Posts: 76	This is brief but good: http://www.youtube.com/watch?v=qFPHy9P_96g By UFC S&C coach Eric Wong. I use his S&C program and love it. You have ignored this user.

9/4/12 4:01 PM

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PTM2020 348 The total sum of your votes up and votes down

Member Since: 1/1/01
Posts: 91297

mkou - Maxwell has a lot of solid stuff. At least his mobility/stretching work is very good and I've benefited from it a lot.

Haven't looked into his kettle bell routines but I'd imagine that they're of high quality too.

HOLY CRAP

I got Maxwells 300 KB vid over the weekend and tried it out last night.

I say again, HOLY CRAP. What a workout.

Sore like crazy today but it's a very good all around soreness, if that makes sense.

Gonna rest for a couple of days and do it again. Will try and do the routine 3x a week.

I've never really done Kettlebells much before but now I'm thinking it will be my thing for a looong while.

Awesome workout.

9/12/12 2:17 PM	Ignore \| Quote \| Edit \| Warn Admin \| Vote Down \| Vote Up \| Delete Post
Aaronrodgers=GOAT 279 Member Since: 4/29/09 Posts: 23445	sub You have ignored this user.

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