Build STRENGTH ENDURANCE with Kettlebells: IRON CARDIO
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- Опубликовано: 22 ноя 2022
- Check out IRON CARDIO's Travelling 2's by @brettjonessfg
Perform a Single-Arm or Double Kettlebell Complex with 3-4 exercises for Time OR #Sets:
Clean 2, 1, 1, 1
Press 1, 2, 1, 1
Squat 1, 1, 2, 1
Snatch 1, 1, 1, 2
Alternate sides if necessary. Perform "Fast & Loose" drills between sets.
Keep going for 20, 30 or 40 min.
Enjoy!
Check out an excerpt from the book IRON CARDIO:
www.strongfirst.com/avoid-the...
Get the book here: relentless-inventor-966.ck.pa... 
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OMG! After only 6 weeks of kettlebell training I'm in such better shape and am now speaking Russian. Nostrovia!!
I just realized how few subscribers you have. You explain things very clearly and having now seen you in person this past weekend just proves to me how well and often you teach. I wish I had more brainpower left to ask questions about programming
I appreciate that!
I agree. Just subscribed.
There is waaay too much whiteboard time in the videos. Show it as an overlay while showing workout footage instead, or at least split screen it and the channel will blow up!
This program is great. The book is worth the money. You feel better after the workout even on a heavy day. It helps with pressing immensely.
Whats the name of the book?
super useful, clear instructions. Thanks a lot!
Great videos with well-spoken, no-nonsense explanations. Awesome. Subbed.
By far the best KB channel out there! The information you put together is just perfect on all levels!
Thanks for the clear explanation and pointers.
Excellent ! Thanks Sir
Exactly what I was looking for.
Very cool summary and explanations. Thanks for sharing. 🙌
Great job coach!
Thank you very much for this. This is very helpful and adds flavor and variety to the routines I've been doing.
20 minutes was like a nice walk. ❤ Thank you for explaining this program.
thank you for your great video
Explained very well Louka, great video!
I bought the IC book based on this video and other recommendations. Your overview is most helpful.
Thank you!!
This is very reminiscent of Greasing the Groove, my favorite modality, so something, low reps, thought the day, EVERY day.
Then 2-3 a week, add an actual workout session...
Thank you for this! Just tried the level 1 today, what a great routine and felt refreshed after. Definitely will continue progressing with Iron Cardio and check out the book. (I just downloaded it)
Reminds me of ABC (Armour Building Complex) by Dan John - double KB, 2 cleans, 1 press, 3 squats. I love that protocol.
Can’t believe they ripped off Dan Johns work by calling it Iron Cardio. Whatever. At least give credit where credit is due.
@@williamward7801 I see your point here, but armor building complex is one single complex. Iron cardio is a chain of movements that you choose that day and keep 5 reps or under. One day it could be a clean press squat snatch, the next time it could be heavier single kettlebell clean press squat, the next time maybe you decide to mix it up and do a swing, clean, press, squat, snatch. It's less rigid and more intuitive than armor building complex. You really can't go wrong with either.
Ok I've tried this a few rounds of 4 weeks periods. Absolutely fantastic. My favourite combo is:
Double kb clean press squat and one pull up for every 70ish seconds. For about 20 mins. Then I finish by 3x2 TGU one on every minute and some loaded carry.
I checked with a heart rate monitor. My HR stays on about 125 throughout the workout which is in my low intensity cardio range ✅
Guys! This program delivers! You feel awesome when it's finished, full body activation and I'm obviously getting stronger. I will come back to it from time to time for sure.
💪🏻💪🏻
Brilliant! 👌
This is great. I've been working on a similar kettelbell training concept for a very specific goal. I would love to talk to someone about it for tips and advice.
💜👏💪Thank you for the in-depth explanation as always! The traveling 2s method is awesome. Favorite variation: Clean, press, squat and pull up.
🙏🙏
Great Stuff (as usual) Happy Thanksgiving
The simplicity of this programme is what makes it great.
100%
This is a great idea.
I will definitevly try this iron cardio with a 12 kg kettlebell during my next trainingsession.
You have so much good information and routines i dont know where to start.
Start with Simple and Sinister for 6-12 weeks. Then try Iron Cardio
@@HardstyleKettlebellPro just purchased S&S
36 rounds. With two 24kg. Tíme 16:40. Thanks.
Very new to kettle bells been doing a great routine but this seems better.
So my understanding is you do clean , press , squat for 5 reps the rest for 30secs then carry on for 20 minute or 20 sets.
New to training was doing normal weights but that area is always busy then saw no one was using the kettle bells found some workouts and i love it , I would say it's even fun. Never thought I would say that about working out. Great content.
Only 1 rep for each: Clean x 1, Press x 1, Squat x 1
@@HardstyleKettlebellPro
Sweet so you do that on each side 5 times and take rest until your breathing stabilisers.then rept for 20 minutes. I think I am making this more confusing than it needs to be. Ahahah last question promise.
Please re-watch the video
I agree... the 5 reps in total comment at the end (8:28) confused me a bit.
Those KB Posters : ****exist****
Me: "I wawnt that." 😳
(Said like the lady that wants the bowl set in Napoleon Dynamite) 😂
Killer!
Thanks a lot for Your videos and the lots of work behind that! I have a question: how do I count the reps when I do the exercise one side to another? Is one side one rep or do You count both side as one rep? Thank You!
Count one side at a time.
Hi there, congratulations for the chanel, it´s really great. I have a question: Can we do other exercises/complexes tha the c+p+s? Thank you.
100% yes, you choose. But don't do more than 5 reps total per set.
@@HardstyleKettlebellPro Thank You 💪👍
I love the concept but can't see how it will elevate the heart rate enough to be considered cardio. Happy to be corrected.
Try it out
Hey Coach Louka, hope you are well. I attended strongfirst SFG lvl 1 back in 2021. Just curious if you will be offering level 2 anytime in 2023?
RJ, possibly 2023 in Toronto 💪🏽
Thanks! I really appreciate the quality of your content. Read Pavel’s Q&D book, and I appreciated the deep dive. I would be interested to get your thoughts on a related topic. More than one health and longevity expert recommends 3 hours of level 2 heart rate training a week. I use Pavel’s work to rest ratio schemes in Q&D and my heart rate tends to stay in the level 2 zone when I condition this way. Do you think this is a viable alternative?
For best results, Alternate Q&D and Iron Cardio
Quick and the Dead, Iron Cardio, and now AXE are all forms of anti-glycolysis training. It focus on 2 energy system pathways using creatine phosphate (power) and aerobic (endurance). Glycogen ie running the 400 meters and wrestling for 2 minute rounds can wreak havoc on your body doing it OFTEN, I would argue occasionally it would test your mettle (SFG snatch test or a wrestling match/hard run from a bear, etc). These programs do deliver and you won’t be missing achy muscles, feeling exhausted/hungry and abusing caffeine to get through the day.
@@JohnRhodes-lv3rg Thanks. Been experimenting with own system. I now have a 17 mile commute to work on my bike through a national park. Zone 2, baby! I feel great. Q&D doesn’t leave me with this wholesome feeling. That and the consensus among many longevity experts tells me that this 57-year-old needs to zone 2 it as a staple. However, I would like my zone two to hit full ranges of motion. The bike is so knee and quad dominant. I need that ground contact, hip mobility, and scrambling to keep my mobility. I see a need for an amazing obstacle course.
Been doing Dan John style armor building, but I might be hiiting it too hard. if we were to apply the talk test, should that self assessment be made directly after a set? Its counterintuitive to be taking little sips of strength. I feel like there is a psychological shift needed. Combining kettlebell with pull ups, push ups and rowing has been great. Wish I had this information as a young man.
Perform the talk test BEFORE your next set
What are your thoughts on taking this template:
Clean 2, 1, 1, 1
Press 1, 2, 1, 1
Squat 1, 1, 2, 1
Snatch 1, 1, 1, 2
and adding pullups to it? (I have to do pullups)
Clean 2, 1, 1, 1, 1
Press 1, 2, 1, 1, 1
Squat 1, 1, 2, 1, 1
Snatch 1, 1, 1, 2, 1
Pullup 2, 2, 2, 2, 4
or something similar? I have already been doing Armor Building Complex for about a year off and on and I always add pullups, even sometimes sandbag shouldering and dips to that.
EDIT: another question is how do you think this method would be at improving your press strength? For example if I am using 24s and 26s, but my goal is to be able to do 30 rounds with the 32s, is this a good option for that increase?
Do not add a 5th exercise. 4 exercises max. 5 reps max per round. It is EXCELLENT to improve your pressing strength
awesome analysis. I have the book but am having problems with determining how long to rest between sets. any insights? is it just like every 30-60 seconds in general?
Perform nasal breathing during rest. If you can nasal breathe calmly, you are ready for the next set.
@@HardstyleKettlebellPro awesome, thanks. makes sense
what is the target adaptation? muscle endurance? how does it compare to purely ballistic lifts done in similar fashion? I'm very confused when I compare it to the bjj E30 clean and jerk program when it comes to training effects.
www.strongfirst.com/the-best-all-around-training-method-ever/.
Hello. Thank you for all the amazing material you share. I have a “strange” question… what if your 5-6 rep max press is just to high? My personal prs for heavy reps are 8 left 44kg and 10 right 44kg. I’m tHinking the 44 would be just to heavy to cln pss sq for 10-15-20 sets… thanks
No it would be perfect because you are only doing 1-2 reps, well below your 8-10RM! Try it!
Thank you
Hi there.
Thanks for the great work.
I have a question about programming the training.
I was kind of lost to start.
So i found de Lebe Stark channel, wich says training must be real simple.
So the training format is :
3 kettlebell exercices for 2 min unbroken, and 1 min rest. Repeat 4 times.
It gives quite a lot of volume compared to what your programms seams to be.
So for the moment i stick with 6kg and 8kg Kettlebells, otherwise i would burn.
What do you think about it? Thank you very much as I am kind of loft about how I should train.
Cheers from France.
Le programma de LS est basé sur l'endurance. Si vous voulez plus de force et masse musculaire, essayer celui-ci avec une charge plus lourde.
@@HardstyleKettlebellPro ok super. Et merci pour la réponse rapide et en francais! 😉
Ca veut dire que je peux garder ce format d entraînement, et adapter les repetitions. J aime la simplicité de ce format qui est facile a mettre en place.
Pour l'instant je suis avec 6kg, sans aucun repos.
Avec 8kg je fais 15 repetitions a chaque minute.
Je prevois de faire 10 repetitions pour un 12 kg et 5 repetitions pour un 16kg (on the minute).
Ensuite j adapterai a mes sensations, mais le fomat 3 exercices pour 2 minutes me plaît.
Vous validez?
Merci encore pour tout, ce que propose la chaîne ainsi que la réponse a ma question.
Hello, i do 3 times a week a fulbody strenght training with bodyweight and gymnastic rings, kinda calisthenics, but focused on basics and strenght. I would love to add 2 days only Kettlebell-Workout and i look for a routine that fits my weekly-workload. So my question is, is this complex a good addition to my gymnastic-strenght traning or should i look for another Kettlebell-Complex? What would you recommend? Sorry, i have another few questions: 1 Set is Clean+Press+Squat leftside and the next set is rightside? is it a kind of EMOM? every minute on a minute 1 set?
This will complement perfectly
What do you think about swapping a lunge in for the squat?
Definitely !
Coach I use this program..
First I do Left hand then Right hand and this 2 set... ıs it true or not ?
Or Left and right = 1 set ? Which is correct...
I like this program a lot..
Depends how you wanna track it. Both answer are valid
New to the channel! When you’re saying 5 rep max, if I’m doing single arm, that’s 5 per side no?
Yup
For the traveling 2s once you finish the squats for 2, is that one whole set?
Yup
I'm not quite sure I got it. Is this iron cardio something I can just add let's say to my 30mins full body routine or is it just like something to do on active rest days let's say?
Hi Vikri, it can be used in many ways. Add on to your current program, or this can be a program in itself.
If you are combining Iron Cardio with S&S how many days would shoot for each?
3 days IC, 2 days S&S per week.
Can you combine this with your ladder drill strengthrotocol?
Yes
I am confused as to what a "SET" is. In this video, would it be 1 clean, 1 press, 1 squat is a SET? or would it be 5 cleans, 5 press, 5 squats is a SET?
First one
my 5rm would be a 20kg bell. would you recommend a double for this?
Brook, try it. Otherwise stay with 1 rep
I'm a little confused. If I was using 1 KB would doing the routine right side, then left side be 1 set. Or is right side 1 set, left side 1 set? Stupid question but I want to make sure I am ot doing too much or too little.
Each side is one set, yes
On the set restraint, is that 20 per side or 20 total?
Total
What’s the difference between this and Dan John’s armor building complex?
The reps scheme
@@HardstyleKettlebellProthanks for the response. Do you think 1 kettlebell builds leg muscles since well you’re using less weight that 2 kettlebells?
Clean 2, 1, 1, 1
Press 1, 2, 1, 1
Squat 1, 1, 2, 1
Snatch 1, 1, 1, 2
How and when add 3 reps instead of 2 reps ? Others remain 1...I mean if I add 5 reps others remain 1...is this right ? Maybe 1 month later 1-3-1-1 etc....only one exercises high every set but othets 1..
This does not change. Only endurance gets better over time
Thank you coach..
Also you wrote on the board 20 set, 30 set and 30 set..I think you want to write 40 set there..... because you wrote 30 set two times.
Could this be done every minute on the minute?
Yes, although that's not the goal
How long to rest between each set?
Take your time, go when you're breathing is calm
Is it possible to train 3xweekfor 3 months with 24 kg?
You may need to increase weight
Er, where are the links??
Check now
@@HardstyleKettlebellPro Sure. I will. Thanks!
BTW, nice protocol!
I have a question, though: On the light, moderate & heavy days, instead of increasing the volume (i.e. no. of rounds or time) wouldn't it be easier to increase the weight of the KB? Or would that go against the whole concept of anti-glycolytic/alactic training?
"Stay fresh"? "Avoid fatigue"? Ummm?...what's the point? Why are you training?
To have strong endurance. Fatigue is the enemy of the quick.
@@HardstyleKettlebellPro No! It's the enemy of the weak. It's an ally and tool of the strong.
Kettlebells make good door stops. The barbell is for strength training
Barbells, Kettlebells and Bodyweight are TOOLS for strength. If you only use one tool, you're limited by what you can fix.
@@HardstyleKettlebellPro no your not. The barbell is the only tool you can actually load with effective weight. The barbell will make you better at everything. Haha if you want to be a good kettlebeller you should train primarily with a barbell. Kettlebells are a waste of time for guys who are afraid to lift heavy
@@luwuwu5985 no it doesn’t. The barbell makes you better at everything. The kettlebell will never get you to repping 405 on the squat. By being able to rep 405 on the barbell squat I promise you’ll be able to do everything better than a fearful kettlebeller
Lol
@@HardstyleKettlebellPro No point arguing with ignorant tools... (pun intended)😆