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  1. #1
    DennisS is offline Junior Member
    Join Date
    Nov 2011
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    3

    Default A question on the RKC Minimum

    Hi all, new to the forum, but not so new to kettlebells, I've been using them for about a year and they fully replace my previous gym based routines now.
    After following a few different programs I stumbled across Pavel's 'Enter the Kettlebell' and loved his no nonsense and simple style, so for the past month have been following the RKC minimum.
    I just need a couple of things clarified on the programme.
    The 12 minutes of swings and active rest - I have been completing between 20 to 30 swings (takes around a minute give or take) and then stopping the clock and going on the punch bag or shadow boxing (light work as this is active rest) for about 2 minutes, then restarting the clock and doing another set.

    Should I be cutting down the active rest periods?
    Should I be stopping the clock or counting the rest periods within the 12 minutes?

    Any guidence would be gratefully recieved!

    Ta

    Dennis

  2. #2
    JasonL.Ac. is offline Senior Member
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    Nov 2008
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    Default

    My advice would be to keep the clock running, and gradually shorten the rest periods and do more swings; especially if you're main goal is to get better with kettlebells, and using them to get stronger and more conditioned.

    If you're a boxer, then different rules may apply; right now it sounds like you're using the kettlebell more as active rest between rounds on the bag than vice versa. If you want to work in a lot of heavy bag stuff, send a PM or email to Gary Music, RKC (ShuriteKenpo on this forum), I know he has a bunch of combined heavy bag/kettlebell routines. Jon Engum, RKC has some great stuff along similar lines as well.
    Jason Ginsberg, RKC2, LAc
    [url]http://www.dragondoor.com/instructor/1706[/url]

  3. #3
    DennisS is offline Junior Member
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    Nov 2011
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    Default

    Jason - thanks for the pointers.
    I had a feeling the rest periods were too long, and probably too active, and it is my intention to do the kettlebell work outs to get better with kettlebells, using the bag etc is a bit of a throwback to how I used to train.
    While not a boxer, I do train in Wing Chun, although when not in class I tend to mix in a bit of boxing at home - nothing like the feel of fist on bag!
    Once i've got the RKC minimum down I would be interested in looking into what Gary and Jon do, as it appeals to my personal ways of training.

    My first post on Dragons Door and an answer within 30 minutes...awesome!

  4. #4
    DaddyTwoFoot is offline Junior Member
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    Mar 2011
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    Default

    I've always understood the Program Minimum's swings as setting the clock at 12 minutes and just running it to zero. Do your 20/30/whatever swings, and do a minute of active rest as the clock runs, rinse and repeat til time's up.

  5. #5
    KB/KM is offline Senior Member
    Join Date
    May 2010
    Location
    Fort Collins CO
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    Default

    Don't get hung up on 12 minutes! Pavel talks about this in ETK. There is nothing magical about that number. Like Jason mentioned...If you goal is kettlebell fitness then work to lower your rest time. People often feel they need to work up to a full 12 min. of continuous swings during the PM. This is not the case! Start with a 1:2 (work:rest) interval, or more if you need it. Aim for a goal of 1:1 or even 2:1 if possible. The PM is all about swinging. Use your imagination and run with it. If you want to swing for 30 minutes one day and 10 the next then do it. Mix up the bells, reps, rest, ext. Just have fun with it!
    Aaron Pierson RKC / FMS
    [url]www.fundamentalstrengthllc.com[/url]

    We are what we repeatedly do. Excellence, therefore,is not an act but a habit.

  6. #6
    AndrewR is offline Senior Member
    Join Date
    Jan 2009
    Location
    Melbourne, Australia
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    Default

    Don't feel like the whole thing is set in stone. PM is some swings and get ups. I tend to do both on the same day.

    Sample workouts -

    15mins of Get Ups doing 1 rep per side. + 20mins 10 swings and 10 push ups.

    15mins of get Ups doing 1 per side. + 20 mins 10 swings and 5 Goblet squats.

    Or simply build up to an hour of 10 swings plus 1 Get Up per side with a decent size bell. My end goal with this is 10 swings with 2 x32kgs and a get Up each side with a 32kg. I'm pretty sure you'll be in shape if you get through that a few times per week.

    PM = the bare minimum. The start point. It has plenty of oomph if you just explore it a little.

  7. #7
    Join Date
    Dec 2010
    Location
    Knightstown, Indiana
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    44

    Default

    Lots of good stuff here. I, too, have moved to (back to?) the Program Minimum. Ten minutes of wall-squats/halo/pump and then begin twelve minutes of swings/rest combo. Current progression is 40 swings then 1 minute "rest". Hindu p-u, jumping jacks, shadow box, etc comprise the "rest" segments.

    I usually do snatches as the pull instead of swings.
    [url]https://plus.google.com/112060654868175025285/[/url]

    Kettlebell antics in Indianapolis can be found here:
    [url]http://www.youtube.com/user/Glock32OD[/url]

    Relax. It's just practice.

  8. #8
    DennisS is offline Junior Member
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    Nov 2011
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    Default

    Thanks for the pointer guys - its all getting clearer...

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