Dishonourable Cardio - VS - Kettlebells

[bellhead]

The next part of my training includes trying to drop as much body fat as possible. This next stage lasts 8 weeks.

Up to now, I have incorporated traditional cardio into my KB routines to shed the weight. However, it's there only because it's what I've always done. It tends to be running on a treadmill ( intervals ) or stationary biking.

My question is this - has anyone swapped their traditional cardio for KB swings or snatches and got better results?

I would love to replace the cardio with the KB's but I'm worried that I will be missing out.

Finally, I normally do 15 minutes of tough intervals and then 15 mins jogging for the cardio part. If I was to replace with KB's would it be best to still do 30 minutes?
Thanks

[AlbertSuckowRKC]

Originally Posted by bellhead

My question is this - has anyone swapped their traditional cardio for KB swings or snatches and got better results?

I would love to replace the cardio with the KB's but I'm worried that I will be missing out.

Finally, I normally do 15 minutes of tough intervals and then 15 mins jogging for the cardio part. If I was to replace with KB's would it be best to still do 30 minutes?
Thanks

Bellhead: I have, and with dramatic results. Just pick up ETK and start at the beginning. Work towards the Rite of Passage. It's that simple. Seriously.

"Without the dishonor of dieting and aerobics" means "WITHOUT the dishonor of dieting and aerobics." I don't believe that low-intensity steady-state jogging is at all necessary or desirable for your goals.

Good luck and best wishes!

[Mike Johnson, RKC]

Give this swing volume plan a go. It will send your heart rate through the roof.

6-Week Shoulder Shock Ladder and Swing Volume Plan: A Kettlebell Training article from Dragon Door Publications

[pesce]

...and was looking for a program exactly like this (cardio 2nd priority for me to pressing improvement). I'm a runner as well so I have a basis for comparison...will report back with the results. Thanks for posting.

[stego]

The ETK book does mention something about the record holder for the SSST using a treadmill for interval training, to increase his capacity for snatches.

Crank up the treadmill to 8MPH on the highest incline, run hard for one minute, step off for one minute... do it for 17 minutes total.

It alos mentions it's not "sissy cardio"... so kinda have to take the "dishonor of aerobics" quote in proper context.

The "Cardio" described above is definitely not dishonorable, and in fact, helped the record holder boost his snatch numbers.

The other "cardio" we see a lot, where people hardly break a sweat, don't increase their heart rates significantly and "workout" for an hour or more... is what we're talking about.

This article from Marty Gallagher explains it well.

[kbpaul]

When it comes to shedding fat, I'm going out on a limb to say that dieting is NOT dishonorable, but necessary, as a matter of fact, it's probably 80% diet & 20% training. WELL, it all comes down to calories in VS calories burned. Always remember (and these are NOT my original words, even though i wish they were) "You can NOT out run a doughnut!"

[Shawn M]

What I have always looked for is a type of conditioning that will carry over well to many different movements. As you know, an elite runner will gas out after a short ocean swim if he is not conditioned in swimming so the problem in not just having a great CV system to deliver to blood to the muscles but having the muscles conditioned to the efficient use of fuel IN THAT PATTERN.

The treadmill is a bizzar thing to me in that is seem to really screw up something that is so natural...rather than using your posterior chain to drive yourself forward your foot strikes a belt that mechanically pulls it back, thus taking your posterior chain OUT of the movement...what the hell is that?

I think the ultimate athlete that is not specialized to a certain event has to take a page from the crossfit book and be fit in serveral different patterns.

IMO the single best form of conditioning that casts the widest net of effective carryover is the KB snatch...people complain about spending 120$ on a kettlebell....try spending 2-3000$ on the only other equiptment that comes close Concept II or a Versa Climber.

The sport I am training for is best supported by bouncing between KB and a Nordic Track which is as fine a piece of cardio equiptment as you can find along with the Erg and Versa Climber

[Shawn M]

I didnt mention the prowler/weight sled...the reason being that only a lucky few have the space to use these tools regularly...dragging half a dozen 45's and the whole rig to the only deserted field in LA is too much. but great tools...I guess you could just be hardcore like Jordan and drag a tire up the street. This form of conditioning shares with the kettlebell distinction of making you strong while you get fit...

[AlbertSuckowRKC]

Originally Posted by kbpaul

When it comes to shedding fat, I'm going out on a limb to say that dieting is NOT dishonorable, but necessary, as a matter of fact

This is exactly right, and "dieting," like "aerobics" has to be placed in the proper context.

[johnkb27]

whats up bellhead i will share some of my experiences and maybe they will help. i typically flow the routine of getting fat during winter, and getting back in the gym and getting back in shape during the spring. normally i do some weight training and running to get back in shape. i usually diet during this time but not to fanatically. this year was different though. i was 19 pounds heavier this winter normally i gain 8 or 9 pounds, and i was tired of the same shit. (start lifting weights and running. drop some weight the first few weeks while getting some strength gains, then the strength gains stop as i continue to loose weight and run.) so this year i started hitting the kettlebell hard. i made a couple of posts and jordan aka bravo recomended doing a swing routine 30 secs on and 30 secs off. i tried it thinking it would be easy with the 24 and got my ass kicked. i couldnt do 10 mins of it before i thought i was gonna throw up and drop the bell. i did this for a month 3 times a week and tired to watch what i ate but i still had pleanty of pizza and shit like that. at the end of the month i was doing 30 mins with 20 sec rest intervalls pretty easily. during that first month i lost about 4 pounds and 1 inch off my midsection. after that i changed my routine to a four day routine with 2 days of very hard rounds training for cardio with the 24 and a 32 kg. the other two day i did strength routines but with hard finishers such as swings with the 32 or cleans. that month i lost about 6 pounds, but i was a little more strict with my diet than when i first started, and i gained strength which was a nice change. then i chanded up my routine again for about 2 weeks, i set up a routine of presses, cleans swings squats, tgu, etc, and ran pretty hard 100 yards inbetween each set. i did this work out 3x a week for about 30 mins and was ready to die at the end. i was dieting really really strict at this point, infact i wasnt eating enough. i lost about 5 pounds but i also was loosing strength so i came of the diet for a few days to regain my sanity, in total i lost about 15 lbs and 3 inches on my waist while keeping size and increasing my strength. i will never go back to boring long runs again