Kettlebell Workouts?

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Reala

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Hey guys,

I've been given 2 x 16kg kettlebells & a 10kg Medicine Ball to play with. I do SS 2-3 times a week, but I quite enjoy Kettlebell training.

I realise 16kg is light (that said, I walk around about 70kg), but I was wondering if anyone had any good routines that would benefit my MMA / BJJ / Boxing / MuayThai.

Thanks in advance :)
 
Reala said:
Hey guys,

I've been given 2 x 16kg kettlebells & a 10kg Medicine Ball to play
with. I do SS 2-3 times a week, but I quite enjoy Kettlebell training.

I realise 16kg is light (that said, I walk around about 70kg), but I was
wondering if anyone had any good routines that would benefit my MMA /
BJJ / Boxing / MuayThai.

Thanks in advance :)
Click to expand...

You could try the dragon door forums. They have a lot of info about kb workouts iirc.
 
Kettle bells are the bomb!!! X2 on dd forums. Ignore the haters and naysayers.
 
I'd advise Strongfirst over dragondoor- pavel migrated there a bit ago.

Anyways, as assistance work for powerlifting, I think the program minimum would be a good place to start for a few weeks- basically some variant of Swings and getups
The current version in Simple and Sinister is
2x5 goblet squats
10x10 swings
1x5 turkish getup each arm
Every day.

Pretty simple, and shouldn't cut into your recovery, and will build basic attributes to let you branch out to doing Rite of Passage, or a basic GS program
 
[YT] QyJ3ouM0AO8[/YT]

Here's a set of training cues for the hardstyle swing. Right now i'm assuming you just want some extra conditioning work and assistance for Starting strength. If you wanted to do the sport lifts right now i'd advise a different progression, but for GPP using swings with this form and doing the Starting Strength novice progression would be highly effective.
 
I like using KBs in in conditioning workouts. Sample ideas:

5 rounds:
10 double-KB swings
10 double-KB clean and press
10 medicine ball slams

12 minutes of:
1 KB snatch per arm
1 burpee
2 KB snatch per arm
2 burpees
3 KB snatch per arm
and so on, for as many reps as possible

It's hardly rocket appliances.

EDIT: I should also state that while I enjoy Turkish get-ups, I'm not a fan of them being used in conditioning work, and 16kg probably won't be enough to challenge you for developing much strength with them.
 
Last edited:
I see so many guys do countless kb snatches and cleans, but refuse to do just one barbell version of them. Why do you think that is?
 
bad seed said:
I see so many guys do countless kb snatches and cleans, but refuse to do just one barbell version of them. Why do you think that is?
Click to expand...

I have no idea what you're trying to get at here.

KB and barbell snatches and cleans have not got much in common at all, and in general are used for completely different things.
 
If you're actually competing in kettlebell sport, the carryover from doing the olympic lifts is fairly low. You're usually better off doing back squats, bench press, and RDLs for GPP, which is fairly typical, unless you're doing Valery's templates, which are stupid amounts of sport specific volume, and don't seem to work as well for people who are not Valery
 
bad seed said:
I see so many guys do countless kb snatches and cleans, but refuse to do just one barbell version of them. Why do you think that is?
Click to expand...

Why you paying so much attention to the guys???
 
You can do a lot with double 16kgs.

If you've maxed out double clean and presses and renegade rows, look into double snatches, double sots presses and BO rows holding both bells in one hand


If you want some mass and aren't training much, check out fast tens. It's a free program pavel put out way back in 2006. He later expanded it into Return of the Kettlebell.






Here's an interesting article on strength training for BJJ:

http://www.strongfirst.com/strength-fixes-everything/
 
Steve Cotter has some good stuff out there for kettlebells - DVDs for a large range of techniques and also workouts.
 
The "extreme kettlebell cardio workout" DVD gets very good reviews.
 
Don't do a dvd workout. Do a program, that has standard for progression over a longer term, and that won't interfere with recovery.
 
selfcritical said:
Don't do a dvd workout. Do a program, that has standard for progression over a longer term, and that won't interfere with recovery.
Click to expand...

DVD workouts (and group classes) can have a place in a conditioning program.
Progression with kettlebell based circuits is often two factor: Aim for more reps/circuits completed in a given time frame, once a rep target (or group of rep targets) is reached the weight of the kettlebell is increased.
 
Girevoy sport with 16's will be pretty brutal, so go that route.
 
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