The Armour Archive

I'm interested in your opinions of whatever instructional aids you use, your equipment (bwahahaha), your workout length/intensity, and your results.

For myself, right now I'm leaning towards this: Jillian Michaels: Shred-It With Weights

http://www.amazon.com/Jillian-Michaels-Shred--Weights/dp/B003TJM69C/ref=sr_1_7?s=dvd&ie=UTF8&qid=1289503731&sr=1-7

4 out of 5 stars, reviewed by 99 people.

I'm reasonably fit and strong, looking for more (particularly that which will benefit fighting), but I don't want to kill myself or get something so frickin' hard I won't stick with it.

Thanks!

I was able to get more kettlebell workout methods than I have time to execute from YouTube.

Most of the youtube exercises you really don't need.

What are the goals of your workout? General fitness, sport specific?

Clean to press, Tricep lift, pushup off the kettles, goblet squat, kettlebell swing, curls, situp/crunch w/ kettle, basic deadlift.

Simple, total body work. Add a bit more aerobic, and you are good to go.


.

Snatch, clean and press and get-ups.

For SCA combat, use the Viking Warrior snatch routine. Vo2 Max.

Vitus von Atzinger wrote:

For SCA combat, use the Viking Warrior snatch routine. Vo2 Max.

Yes, this would be for SCA combat.

Vitus, is this what you are referring to:
http://www.dragondoor.com/b39.html
?

Yes. Do not attempt to communicate with the people on that board that they run- they are douchebags.

http://www.youtube.com/watch?v=PpdIdVio97Q

getups are a hell of a time.

I bet you could figure out a way to do kettlebell burpees...

Easy -

Stand

Squat

Push up (using kettles as handles - like a dumbell)

Stand

Press

.

I love a 3-3-3-3. Its quick, is a beast for expolsive power as well as a good quick cardio burst.

Basicly three good basic swings followed by three cleans followed by three snatchs followed by three jerks/overhead presses with an imidiate switch to the off hand followed by the exact same thing.

24 solid reps done explosively is the real deal.

I also like turkish get ups. I think others have talked about them. I do no have the skill to describe them but there is lots of youtube out there on them.

Also "reverse pushups" I am sure they have a real name but I never asked. Mostly I call them "Oh fuck, not these" You put two kettleballs on the ground handle up. Take a pushup possition but with your grip on the kettleballs rather then the floor. Alternate pulling the kettleball as high as you are able while balanceing on the other and keeping you back striaght in a good pushup possition. The burn is really the mucle balance that you need on the balance/post arm and core rather then the lifiting arm. Be aware though that if it goes bad and the kettleball tips you are in for some serious bruises/pinches on the support hand. Not a big deal for lifting but possibly a disaster for sword fighters.

Really though, the last two are more static. For trying to get the snap/explosiveness we need to really drop the hammer it all comes down to cleans, pulls, snatches, presses and swings.

I've learned from David Whitley - www.irontamer.com and (I think) www.nashvillekettlebell.com.

He's one of 7 RKC grand masters in the world, and he can pretty much kick everyone's ass. After a workout with David, the only option is to go eat a giant steak and then collapse.

My concern with Jillian Michaels and the like is that if you aren't properly trained to begin with, as with clubbells/Indian clubs and other systems, you can do yourself damage.

I think your best bet is through Pavel at Dragondoor (his is the RKC system) - the dvds he markets are actually worth it.

Proper form is crucial, but once you've got it, I think that kettlebells are an exceptional real world strength building workout.

Seth also works out regularly with kettlebells, and my non-SCA dad has an RKC certification as well. Both have used the workout to recover from serious physical injuries successfully (shoulder surgery and back injury respectively).

Good luck!

Also, Count Aengus in Gleann Abhann is a certified clubbell trainer using Scott Sonnen's system, and he's got strong opinions on the workout methods as well. He's not on the AA much.

(Of course, I'm stuck at home with a massive ear infection instead of at Fighter's Collegium this weekend, so fat lot of good any of it is doing me right now ... please imagine the pouty face).

I have been looking into getting into working out with kettlebells. I was wondering how to decide what type of kettlebells to get?? I have seen the weight adjustable ones all the way to the full cast ones as well. How do you know what weight to start out with or how many you need to get the muscle and expolsive power as well as cardio started up??

They're a little bit heavier in the hand than a dumbbell of equivalent mass. Choose about a step down from whatever you usually use as a dumbbell to start, probably?

This is because their center of mass is not usually in line with your wrist and arm when you're using them, so they exert more torque.

Ok so would be better to go with two 20 pounds kettlebells or get a 35 pounder? I am trying to focus on the core and increase explosive power and cardio.

If you want explosiveness, then I recommend backing off from the heavy weights. 20 lbs. should be plenty to give you additional weight, yet build your body programming for fast movement.

Unless you are a gorilla that can flip around 20 lbs. like most mortals toss a bottle of gatorade, you don't need more than that. Heavier weights are for a different purpose.

There are different theories out there, of course. The sources I trust most, real athletes, say that heavier weights are useful for training to lift more weight or adding bulk. Usually the issue of 'should I go heavier' disappears when some experience is gained. You lift what you can which pushes you to your edge without losing form. If you need to up your weight because what you are using isn't doing it, then great.

One thing I've not heard is that plyometric training is too easy or that it needs to have more weight added to be challenging. Explosive movement is tiring and does work to build quick twitch muscles even though you don't feel the same 'pump' that slower weight training does.

I guess to take it to an extreme, do sprinters push cars around to train running fast? No. They do some weight training but they are doing most explosive drills to reinforce fast movement with their muscles.

I highly recommend wrestling drills for those who are tight on cash or space. They do all the core training you need for fighting, and can be done at home with no equipment. They are also capable of adding explosive movement when you are ready for it with very little chance of injury.

Exercises like Turkish getups previously mentioned are a great example, but there are others. YouTube has tons of them.

Wouldn't it be cool if someone who knew what they were doing did a 'basic kettlebell for sca fighters' video?

Just a thought.

Regards

Avery

Most men will find a 35 pounder plenty. Tristan is right- 20 will work great for most people for high-rep snatches.

DukeAvery wrote:Wouldn't it be cool if someone who knew what they were doing did a 'basic kettlebell for sca fighters' video?

Just a thought.

Regards

Avery

I think it would look a whole lot like any other basic kettlebell class.

I like that little dance she does between sets.

Vitus von Atzinger wrote:Yes. Do not attempt to communicate with the people on that board that they run- they are douchebags.

http://www.youtube.com/watch?v=PpdIdVio97Q

Ok, Tristan, that makes a lot of sense. I am not trying to Bulk up but I want the lean endurance as well as explosive muscles so I can push myslef on a shield wall as well as move while fighting in armor. I dont want more extra muscle to have to carry but some is ok. I am thinking the getting 2 20 pound kettlebells and maybe after a month get the 35lb so I can do some bulk say twice a week with the 35 lb, and the rest with the 20 lbs... I have been looking on youtube the different techniques and proper form in using kettlebells. I am still working on a routine that will increase explosvie power as well as endurance and cardio. I want to lose at least 6 pounds within the next two months which I think is defintely a possibility. Thanks guys for all the great advice, I am really excited using these kettlebells and see where they take me.

Cool Sextus, good luck with your workout!

I'd recommend getting really familiar with that 20 pounder in the full range of exercises, for say a few weeks. You'll probably be surprised how quickly you will tone up and strengthen.

Take the first few workouts with the 35 pounder easy, remembering you will have to downshift to a lower gear for it. That is a big weight jump, almost 70%.

I'm sure you'll do fine.

Kettlebells are like hindu wrestling exercises.
There is absolutely nothing fancy about them.
Just swing it.
Learn to do a clean and a snatch and add in a Turkish Getup and you are set.
Mine is a 35lber, I am 6' 2" and 200 and of moderate strength, I hope someday I will make it up to a 1pood kettlebell, but in all likely hood I will never get there.

I started by getting the book by Pavel Tsatsouline http://www.amazon.com/Kettlebell-Strength-Secret-Soviet-Supermen/dp/0938045695/ref=sr_1_1?ie=UTF8&qid=1289957551&sr=8-1 there are few good pointers in there. Straight back, pinch the nickle, dont drop it on your feet and you will be good to go.

Thaddeus, Pavel is the RKC founder I mentioned above. I second you - he's the single best starting point.

I'm a 5'2" 107 pound girl, I use a 26 lb. generally - once in awhile I'll shift up. The get ups I usually shift down to 19 pounds.

Seth uses a 36 or a 44 lb. I think Sir Aengus uses the same.

My Dad has a 70. Don't go there (he does sets of full body pull ups with it attached to his belt).

David Whitley has a 103 pound bell, but he also does strongman feats. I might send him the link to this thread, he might be willing to do the DVD thing.

Gwen

I am 5'6' 160 pounds, so would getting two 20 lbs. ketttlebells be to light for me or do I need to get two 35lbs.?? This is where I wonder what weight I need to get to start off with since I have never used these before I dont have a point of reference to base my desicion on in purhcasing kettlebells. I am planning on getting some this weekend and starting, so I am still wondering which would better for me to start with righ now...

I'm no training expert but if there is any doubt go lighter. Whenever you are trying new things with new weights the risk of a training injury is high. Even a minor one can set you back weeks or more.

Due to an old chronic injury, I can only swing 20s at this time one handed without pain and I was dominating most other spears in the lineup recently at a small of war.

Train hard, train safe, and fight with chivalry.

Regards

Avery

Well, two days after my first kettle bell class and I am still stiff and sore. Obviously I need to do much more stretching afterwards than was included in the class.

But this shows me that I definitely will benefit from this type of workout, and am joining the gym that provides it. They also offer boxing classes, fun! Plus I can go to classes with my gal friend--bonus.

azure d'or: You freakin' rock. I am mucho impressed/inspired, and will be working to get to that level of strength. Thanks for adding your experiences here.

Ok so after researching and handling the kettlebells, the 26 pounder just seemed to light for me. On top of the that, 36 pouder was only $10 more expensive so 2 26 pounders were out of my budget. I brought the kettlebel lhome and I did a basic routine workout doing cleans and catches plus a couple squat reps. In between reps I was doing burpees and pushups. What was great about using the kettlebells was that all the different excerises were very natural and my body responded quickly in doing the right proper form. I woke up this morning very sore yet not stiff at all like I usually do lifting weights. I am very excited!!!

Rana wrote:Well, two days after my first kettle bell class and I am still stiff and sore. Obviously I need to do much more stretching afterwards than was included in the class.

But this shows me that I definitely will benefit from this type of workout, and am joining the gym that provides it. They also offer boxing classes, fun! Plus I can go to classes with my gal friend--bonus.

Rana - just replied to your pm - check your box.

Couple of notes on the soreness - this is NOT a workout where you walk into a class and instantly try to pace yourself with the old hands in the class. You must work up to meeting that standard at your own level. Trust me when I say they all did. Ain't no shame in that.

I suck at that, by the way - I am way too competitive, and it leaves me hurting when I hit a serious class after not doing one in awhile. (And yes, when you're not used to it and go full out for an hour solid, you're going to hurt for a couple of days, with the hurt directly proportional to how much you pushed yourself past your endurance limit just to prove you freakin' could do it).

This thread is good for kicking my butt too. I've been really slow about getting my fitness level back up since my appendectomy (a week before Pennsic). I'm going to have to stop trying to do things on my own and go back to David's class for real. (Pavel does have an excellent female-focused dvd on dragondoor.com, however).

And yes, stretching is vital - yoga, FlowFit, dance, pure barre, whatever it is you do to build and maintain flexibility, it's absolutely crucial with this type of workout, in my opinion.

Gwen