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S&C UnderGround >> Looking for a kettlebell conditioning routine


9/2/10 2:34 AM
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Danger5
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Edited: 09/02/10 2:35 AM
Member Since: 2/27/09
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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
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 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
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Bull_in_chinashop
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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*
8/23/12 11:26 AM
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LiverpoolFC
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Moar KB workouts!
8/23/12 3:39 PM
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Taku
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 Man...just do a google search or go to YouTube. There must be 100's of KB workouts...If not 1000's.

TAKU
9/2/12 6:51 PM
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GroundStPound
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Sub Phone Post
9/2/12 8:13 PM
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PTM2020
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 I'm thinking of buying Steve Maxwells. 300 kettlebell challenge.

Anyone get this?  Results?
9/3/12 1:30 AM
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mkou
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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.
9/3/12 7:17 PM
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3 strikes
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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
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UFCfan1002
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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.
9/4/12 4:01 PM
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PTM2020
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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
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Aaronrodgers=GOAT
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