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Kettlebell Routine Suggestions (Read 221 times)

scappodaqui


rather be sprinting

    Hey, guys!  First, quick note: I'm a weirdo who wants to run the 400m in all-comers' meets this year so I do a lot of lifting and stuff... and it's sometimes hard to find exactly the most helpful workouts for explosiveness.  This time, I'm looking to get in a KB workout to supplement my 2 days a week of regular lifting.  Since I'm doing the Olympic lifts with my trainer, but don't have an Olympic bar in my regular gym, I figured kettlebells would be a good choice.

     

    I would also love some tips on KB snatches and KB cleans.  I've been working really hard to learn the barbell varieties of them and don't want to ingrain bad movement patterns with the kettlebells.

     

    So here's my plan--after I do my run [easy with some strides] and warm up with a few easy plyos like box jumps and single-leg box jumps:

     

    10 renegade rows

    10 x swings

    10 x cleans

    10 x single-leg deadlifts

    10 x snatches

    10 x pistol squats [*I may drop all weight for this and do it onto a bench--can't go all the way to the floor]

    30 sec jumprope

    30 sec Farmer's Walk [one-handed, switching hands each time]

     

    Repeat 3 times.

     

    Thoughts?  Thanks in advance!

    PRs: 5k 19:25, mile 5:38, HM 1:30:56

    Lifting PRs: back squat 176 lb


    Old , Ugly and slow

      Why are you using the kettlebells.

       

      Are you doing squats on your lifting days.

       

      If you are using light kettle bells for conditioniing that may be ok.

       

      But if you are using heavy kettlebells that may to much in one week.

       

      You are young so you canh try different routines and see waht works

      first race sept 1977 last race sept 2007

       

      2014goals   1300  miles  , 190 pounds , deadlift 400 touch my toes

      scappodaqui


      rather be sprinting

        Yes, I'm doing squats on my lifting days--why do you ask?  Is it too much or two little?

         

        Also--yes--for a circuit like this I'd use light kettlebells--well, a bit heavier for the swings.

         

        Usually 1 day of lifting is squats and the other is deadlifts, so that breaks it up.  My trainer is the one who suggested that a solid third day of lifting would be a good idea.  It may not continue to be so once we begin serious training for track again [we had a few weeks off over the holidays, so no grueling structured running workouts].

        PRs: 5k 19:25, mile 5:38, HM 1:30:56

        Lifting PRs: back squat 176 lb


        Old , Ugly and slow

          I think it is good that you are doing squats and deadlifts.

           

          What you are doing sounds ok.

           

          I just wanted to know if you were tying to work the same area's

           

          heavy 4 times a week which would be to much.

          first race sept 1977 last race sept 2007

           

          2014goals   1300  miles  , 190 pounds , deadlift 400 touch my toes