IMO no. 10,000 swings with a 25lb KB will not help you toward your strength goals
Heavy pistols would, 100 rep squats wont.
Sprints will, 800m runs probably wont.
You know what will help, but do you want to do these things?
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I will sprint and do pistols with the kB- then do conditioning on “non lifting “ days
-25lbs is definitely heavy enough for pistols
Been silently following for months. Just wanted to point out that if you’re going to do the 10K kettlebell swing challenge, you’re very likely to lose weight unless you eat a decent amount more. My diet got worse and more calorific while I did it and I still lost 2-3kg.
Make of it what you will but seems like losing weight isn’t one of your goals right now so I guess just a ‘warning’.
5x(400m “farmers walks-5kg cans + 6 pistols/ leg w/3sec negatives- 5kg)
- didn’t sleep great so took it easy, pistols a lot harder than expected, balance off- hamstrings really cramped
800m warmup
4x(20steps “death march” - 5kg paint cans+20 squats +400m run recoveries)
RKC plank: 4x15sec
- didn’t sleep well so a bit tired but felt good otherwise, workout intense but felt quick and good- killed lower body , RKC planks really killed abs
How long did the workouts take you?
How did you warmup?
To start with about an hour, my conditioning was terrible. At the end around 20-30 minutes - I would expect you to probably start here given how much conditioning you already do.
To warm up I usually just did one or two sets of 10 with a lighter kettlebell and that was it. I don’t feel like it’s something I needed to warm up for too much.
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800m jog+ 400m walking lunges + 800m jog
Sprints: 5x(20sec+1min recovery)
Archer push-ups: 3x8/side
- felt good going in but core sore, run and lunges got hr up a bit, didn’t push it. Sprints not too bad on cardio but I’m definitely slow- legs don’t move fast enough, push-ups harder on core than chest @Pinkylifting I will get a 1 arm push-up by the end of this !!!
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I like it
Just a few suggestions:
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Your warm up before the sprints should be a proper warm up, not something that will cause fatigue and make you slower
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20 seconds is likely too long to be considered a sprint. It’s easier to roughly measure a distance instead of sprinting for a time period. I wouldn’t start with anything longer than 40 metres. You can probably measure that out with 60 long steps.
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You want full recovery between each sprint. A general rule is usually 1 minute per 10m sprinted. As a beginner, you likely won’t be causing as much stress on your body as an experienced sprinter so you can decrease that slightly. Start with 2-3 minutes per 40m and see how that feels.
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Archer pushups are a good addition at the end of this workout. As are weighted pistols, chinups … any heavy, high stress movements. Then on your off days you can do easier conditioning and lighter movements to allow your body to recover.
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Sprints are not suppose to be “bad on cardio”
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A good drill to improve your sprint technique is to perform starts from a pushup position or a “falling start”
This is the crux of this entire log to my mind. Too many conflicting, and very high level, goals. I honestly feel like the best use of this no gym time would be to really examine what you want and commit to chasing fewer rabbits.
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Pistols: 5x(5w/3sec negatives +5)/leg- 5kg paint can
2x(10squats w/3sec negatives and concentrics +10 jump squats + 2min rest)
Push-ups: 3x(5 archer push-ups/side+20 push-ups), 1x10 tricep push-up w/3 sec negatives
- a lot harder than expected
especially pistols- actually got hr up a bit, felt good, push-ups pumped chest, rests probably too long
@Pinkylifting since these workouts are lighter and less intense, should I adjust nutrition?
in what way are they lighter? Your definition of intense is not the same as mine either. Using closer to 100% of a muscles tension potential is intensity, not getting your HR up to 200. Do not adjust nutrition.
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For time: 500 squats w/2 burpees every minute - 13
Rest 3 minutes
For time: 250 push-ups w/4 jump squats every min- 12
Frog pumps: 3x10 w/3 sec concentrics and eccentrics
- really intense, arms and quads dead, frog pumps really worked glutes
But why though?
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Just for fun- I’m going back to sprints and pistols tomorrow
10k swing when kB arrives
With regards to goals I was reading an old article by Dan John about bulking success, and have had this as a draft since. If you want to commit completely to achieving your strength goals then you’d have to change your behaviour to reflect that. Specifically, the thing he wrote that I felt like sharing was this,
This is definitely old school advice, but “save yourself” on a building program. Wear extra clothes so your body doesn’t have to use resources to stay warm. Park closer. Find shorter routes to everything. Sit more. Remember, this isn’t a lifetime plan but a short, focused, fiery attempt to gain mass
To sustain both ambitions, maybe 5/3/1 is better as its meant to include both strong legs and strong lungs. Something like SVR II maybe.
And finally on the topic of maintaining multiple, conflicting, goals,
The ability to have conflicting ideas in one’s head takes effort.
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As a counterpoint to the above advice, I’m also going to use a Dan John quote or two:
Look at the logs of the people who show results week in week out, year in year out. They consistently show up and do punch the clock workouts. They do “enough” work, and no more. They do enough strength work to get stronger, enough hypertrophy work to get bigger, enough conditioning work to hit conditioning goals. They don’t do more. As an example, @T3hPwnisher did less conditioning work than your weekly workload to train for his half marathon because that was enough. More is not better, more is just more.
I’ve summed my thoughts on this up before but i think it would be really useful for you to decide what your overarching goals are. That will then allow you to decide what “big/strong/conditioned enough” looks like.
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Seriously? Before this covid situation, I’d really dropped down