Just got over 50 sets (52) on my 15:15 intervals (8reps/set, 16KG) for the first time. I’m also following 5/3/1 for my lifting, M-W-F then doing a VWC workout on Saturdays, Tuesdays, or Thursdays depending if I just did a lower body workout, or if I have one coming up next.
If I just went lower body, I’ll go for a PR or really push it (36+ sets) if I have a lower body day next, I kind of back off and go 26-30 sets. I’ve been making steady gains, I could barely get 6 sets at 8 reps per set when I started about 2.5 months ago. I was a sprinter in my younger days, so my conditioning completely sucked at the onset. It started that my lungs couldn’t handle it, now my hamstrings or grip are failing first, so I guess that’s something. . .
Just wondering if anyone had any other ideas on progressions. Also, if you have hit the 80 set mark, how long did it take?
Also, I Had a gnarly blood blister on my left hand under the calluses just below my ring and middle fingers. Was going to take a picture but it popped already. TAKE CARE OF YOUR CALLUSES!
If you look back at some of Pavel’s stuff, when talking about kb lifting, he suggests wearing some thin cotton gloves, to take the friction off the hand.
I’ve only done it once(didn’t test in, just kinda jumped into it), and was doing 6 rep sets and went for 25 minutes of 15:15, so…I guess that is only 25 sets isn’t it(I forget, is the left side 1 set and then right side another set, or do both sides count as a set)?
Next time I will go for 7 reps/set, since I never really got fatigued(HR and breathing were elevated of course, but never had trouble finishing in the 15 seconds), just stopped at 25:00 because my lower back was getting tightening up.
You count each set with each hand. 6 left is 1, 6 right is 2. So 25 minutes is 50 sets. There is a big difference between 6 and 8 reps per set. The speed of your cadence goes way up, its fantastic.
I use the ankle end of a tube sock on my hands, but after 20+ minutes, your skins softens up due to sweat, then the sock can get bunched up and rub on a certain part. No matter what you do, if you train with KB’s often enough, and for long enough, your hands are going to take some punishment. I didn’t knock down my callus and it broke free from the underlying skin and caused quite a mess.
Others have used duct tape, leather gloves, all sorts of stuff, I just haven’t found what works best for me. I have big palms and short fingers, so it gets a little tricky.
If you were getting sore in your lower back, remember to “punch” with your butt on the descent. it will help to load your hamstrings, rather than your back. Thats actually how I can tell where my form is, if I’m getting tires/sore in my back, I usually call it for that day. Its a little technique thing that makes a big difference on the longer duration sessions.
I did it once, 7’s for 20 minutes and got bored. I’m also doing 5-3-1 and your post reminds me that I should do it more often. I like it, but boring. I’m considering trying moving up to a 53# KB and testing. I really didn’t think it felt hard with 35#, but maybe I’m missing the point. Use a good kettlebell for this long duration sets. I once went for 1,000 straight reps with a cheap 'bell. Hurt like hell for a few days and lost some skin.
Hey Monarch, glad to see someone else is doing this here. I’ve done the 44lb for 40 minutes twice. Most of the time I do 15-20 minutes. I find that after 20 minutes I start to get bored. Having someone else do it with me makes me do 40. Obviously that doesn’t happen often.
I hear you on the boredom. I am a former hippie, but I still enjoy jam-bands and find that long songs (like 20 minutes+) help pass the time. Partners help too, but as you alluded to, they are not easy to find.
Have any of you moved on to 36:36, or the Boost protocols? Any insight what I have to look forward to? I’m thinking I can hit the 80 set mark within 3-5 weeks, and am starting to get anxious for the change of pace.
SMF, 44 for 40 minutes is no joke! Good Work! As I said, my conditioning was pure crap, but its getting ok. On the Dave Tate “spectrum of ability” I’ve progressed from “shit” to “suck” and I’m hoping to be “good” by the end of the year. “Great” and “elite” are not goals I have set for my conditioning, but I don’t like distance running, and find that most guys in the know find it counterproductive at best.
One more question: How long have you been lifting kettle bells? Do the protocols get noticeably easier as your technique becomes more refined?
Sadly, I don’t have the book. It’s on my list of books and dvd’s to buy. I have been training with kb’s for about 4 years. I hard styled the first couple and now go back and forth between hard and soft depending on the goals.
I went to a 3 day seminar with Ken Blackburn, Mike Mahler and Steve Kotter that really changed the way I view kb’s. I guess what I’m trying to say is there is more than one way to use kb’s. You will notice your style will change the more/longer you use them. It’s kind of like martial arts. Your kb training will evolve.
