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  1. #1
    m2m
    m2m is offline Junior Member
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    Nov 2008
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    Default Intergrating "power to the people" and "kettlebell" training

    Hi.
    I've been doing the power to the people deadlift & press 5days routine for the past few weeks and am loving it. Now I'm taking the plunge and getting a kettlebell.

    Ideally, I'd like to add some ballistic type kettlebell sessions to my barbell work with the hope that it will replace my current cardio work (joggging). I've never used a kettlebell, but I'm imagining it'll be a lot more fun than pounding the pavement (and hopefully more efficient for fat loss).

    I figure I could get away with less "grinds" with the kettlebell given the barbell work and focus on more "flowing" movements that I could maintain continously for a decent length of time (say 20 mins?)...but hey, what do I know?!

    Any tips on:
    -what sort of exercises to do
    -how often & for how long
    -when to do kettlebell stuff in relation to my barbell work

    cheers!

  2. #2
    delt0820 is offline Junior Member
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    Default Intergrating

    How about trying this routine when you get your Kettlebell.
    Monday
    Heavy Bench or Floor Press: workout up to a heavy set of 5 reps.
    One-arm KB Snatches: Roll a pair of dice and whatever number they land on do that in the number of minutes at a 60% effort.

    Tuesday
    Deadlifts 5 sets of 5 = week 1, 5 sets of 4 = week 2, 5 sets of 3 reps = week 3, 5 sets of 2 reps = week 4 = 5 sets of 1 rep = week 5, Max out = week 6.
    Pull-Ups: few sets of 5 reps

    Wednesday
    Heavy KB Swings: do descending sets and reps KB swings, start out by doing 15 reps on your left hand, switch and do 15 swings with your left hand. Set the KB down for 30 seconds and then do another 15 swings per hand. Set the bell down for another 30 seconds then do 12s like this and then 10s, 8s, 6s, 4s, 2s, this is to be all done with a heavier KB.

    Thurday
    Light Bench Press: maybe 5 sets of 5reps
    Weighted Pull-Ups
    Abs and dips

    Take friday off

    Saturday
    Squat
    Double KB Cleans, Presses, Squats
    Light KB Swings for time: do the same like you did for the snatches, roll the dice and time yourself and see how many swings you can get in the time alotted. These are to be down with a light KB.

    I have shredded a lot of fat and built up a lot of strength endurance doing this workout.

  3. #3
    rwleonard is offline Senior Member
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    Default Intergrating

    I have been doing what you describe, i.e., doing my strength work via PTP the high-rep ballistic KB stuff for my conditioning for about 3 months now. It seems to be working just fine, as I am making steady gains on each and have abundant energy throughout the day, i.e., I don't seem to be over-training.

    Give it a try, I am happy with it.

    Rick

  4. #4
    Steve Freides is offline Senior Member
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    Default Intergrating

    I recommend you substitute the kettlebell military press for the barbell side press - do your PTP with kb mil press and barbell dl. Add some kettlebell windmills between the two once you learn how.

    Make it simple - whenever you going to run, do a few kettlebell swings instead. Or you can try what I do, which is a brief set of kettlebell swings after my strength training every day, just be sure your technique is solid on both - locked elbows, shoulders down, etc.

    Just my opinion.

    -S-http://www.kbnj.com

  5. #5
    Brad Nelson RKC is offline Senior Member
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    Default agree with Steve and

    my training log for the last 9 weeks tracks exactly what you are seeking.

    Bradhttp://www.kineticedge.blogspot.com

  6. #6
    rwleonard is offline Senior Member
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    Default agree with Steve and

    I do pretty much the straight PTP protocol, using trap-bar deadlifts, weighted dips, and weighted pull-ups, four or five days a week. I then immediately go to KB conditioning work, usually a Man-Maker sort of thing, alternating KB work (swings, snatches, etc.) with jump rope, for twelve minutes or so.

    The whole thing takes less than 45 minutes, I am making steady progress, gaining strength, endurance, losing some fat, picking up some muscle, and feeling great between workouts. I am very happy with it.

    The fat loss is always going to have a big diet factor in it. You can do less total work, just make sure you eat fewer total calories. I haven't done any real figuring on it, but one might well do more total work (force x distance) doing KB swings for 12 minutes than running for 20 or 30 minutes, what with the added weight and strong verticle component.

    Hope this is useful,

    Rick

  7. #7
    Rutherford is offline Member
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    Default That's what I was going to do but..

    I came across this article that suggested it was not a good idea.

    http://www.dragondoor.com/articler/mode3/20/

    Instead for the PTP cycle I've just started I'm doing my deadlifts and side presses and pullups followed by some work on the treadmill to maintain my aerobic conditioning.

    I would rather do 2d6 minutes of swings. It's quicker and more effective.

  8. #8
    rwleonard is offline Senior Member
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    Default That's what I was going to do but..

    I read that article and decided to give the PTP/ETK mix I had in mind a whirl anyway, because the article doesn't address exactly what I am doing. I am not mixing two different kinds of strength training, as the referenced article describes. I am strength training with PTP and doing only the conditioning portion of ETK. I also chose to do dips in the PTP instead of side presses, letting the KB snatches and C&J's handle the overhead work.

    As I said earlier, 3 months into it, I am making steady progress in both my strength and conditioning, I feel great, I have lost fat, gained muscle, and have lots of energy throughout the day. What's not to like?

    Rick

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