Mixing kettlebells and strength training for fat loss and strength
Posted Aug 24 2008 3:49pm
As my regular readers now I am trying to reach that mythical place of being strong and lean at the same time. By strong I mean a 2.5 times bodywgeight squat and deadlift and a 1.5-2 times bodweight bench press raw. Raw meaning no equipment such as belts, wraps or suits. By lean I mean I can see my abs and don't have a belly!
Okay, so the plan to do this is 3-4 strength training days and 3-4 conditioning/fat loss days. The strength days are powerlifting based, focusing on compounds lifts such as the squat, bench press, deadlift , chin-ups and over head press. The fat loss days are high intensity training days focusing on kettlebells , hill sprints and body weight circuits.
Yesterday was a powerlifting day and I am using Alwyn Cosgrove's The New Rules of Lifting as the template. It was a squat workout that alternated doing singles of the squat with reps of 6. After a few power sets, I moved to lighter weight on the squats for reps to build some hypertrophy.
After squats was a Bulgarian Split Squat/Box Step-up superset for sets of higher reps. To finish off I did some core work for the abs and lower back.
The whole workout was maybe 45 minutes and it was a simple effective training session. Today I will do a kettlebell fat loss session and it will last only 30 minutes after the mobility work. The point I am trying to make is that you can workout frequently and get great results if you manage volume and plan your sessions intelligently. Each workout I go into has a focus, be it strength, fat loss or whatever, I always know what I am trying to accomplish. If you are asking yourself "why am I doing this" odds are good it is time for a change.
Below is a great video of a feat of strength with a kettlebell . The trainee is using a kettlebell for strength instead of fat loss in this case and it works great! Just goes to show you that tools don't have to be pigeon holed.
Okay, so the plan to do this is 3-4 strength training days and 3-4 conditioning/fat loss days. The strength days are powerlifting based, focusing on compounds lifts such as the squat, bench press, deadlift , chin-ups and over head press. The fat loss days are high intensity training days focusing on kettlebells , hill sprints and body weight circuits.
Yesterday was a powerlifting day and I am using Alwyn Cosgrove's The New Rules of Lifting as the template. It was a squat workout that alternated doing singles of the squat with reps of 6. After a few power sets, I moved to lighter weight on the squats for reps to build some hypertrophy.
After squats was a Bulgarian Split Squat/Box Step-up superset for sets of higher reps. To finish off I did some core work for the abs and lower back.
The whole workout was maybe 45 minutes and it was a simple effective training session. Today I will do a kettlebell fat loss session and it will last only 30 minutes after the mobility work. The point I am trying to make is that you can workout frequently and get great results if you manage volume and plan your sessions intelligently. Each workout I go into has a focus, be it strength, fat loss or whatever, I always know what I am trying to accomplish. If you are asking yourself "why am I doing this" odds are good it is time for a change.
Below is a great video of a feat of strength with a kettlebell . The trainee is using a kettlebell for strength instead of fat loss in this case and it works great! Just goes to show you that tools don't have to be pigeon holed.
http://youtube.com/watch?v=N-IjqhpPo-w