Tres rutinas con Kettlebells para integrarlas en tres tipos de planes de acuerdo con las necesidades de cada uno. Útiles para estar unas semanillas con el trabajo hecho, para descargar un poco o cuando el volumen de carrera semanal nos obliga a condensar el trabajo del gimnasio. La clave está en realizar la mejor técnica posible con el peso adecuado.
Obviamente, para usuarios habituados al trabajo con Perolos...
El artículo (Breaking Muscle) trata sobre la efectividad de estas rutinas y de sus cualidades "anti-lesiones" y "anti-burradas-de-ejercicios". Obviaré el palique inicial y copiaré los entrenamientos con sus explicaciones y videos demostrativos. De especial interés me parecieron los tres diferentes Planes, adaptables a las necesidades de cada uno. En mi caso, algunas rutinas, por su brevedad y atención a muchos grupos musculares, me gustaron para realizarlas en ayunas a primera hora de la mañana, dejando horas suficientes de recuperación para las carreras vespertinas.
En cualquier caso, cuando uno está gandul para "cocinar" está bien tener algo ya planificado en un "tupper"...
Juan.
3 SAFE KETTLEBELL WORKOUTS
Here are the three safe workouts to rotate and play with on your own. I have also provided three sample weeks of how to schedule these workouts, as well as videos of the first two for you to follow along.
Workout 1: Full Body Focus Strength and Conditioning
Choose a size kettlebell that ensures you can perform each exercise with perfect form, yet is challenging. If you find the rep range suggested is too easy, then use a heavier kettlebell next time. Do not go to failure. Focus on working 75-80% of your maximal efforts with this workout.
A1. Turkish Get Up, 2 per side
A2. 1 Arm Swing, 10 per side
Rest for a few seconds and repeat 2-3 times
B1. Push up, 5-8 reps
B2. Goblet squat, 5-6 reps
B3. One-arm row, 5-6 reps per side or pull ups, 4-6 reps
B4. Snatch, 10 per side
Rest for a few seconds and repeat 2-3 times
Workout 2: Conditioning Focus
Pick a kettlebell that feels easy so you can maintain perfect form. Set your timer or Gymboss for 15 seconds. You will spend 30 seconds on each exercise. Some of the exercises will require you to do 15 seconds per side. Take a full 30 second rest in between each exercise.
A1. Push press, 15 sec per side
A2. Two-hand swing, 30 sec
A3. Jump squats, 30 sec
A4. High pulls, 15 sec per side
Rest 30-60 seconds and repeat for 2-3 rounds
B1. One-arm swings or snatch, 15 sec per side
B2. Burpees (push up optional), 30 seconds
B3. Double farmer’s walk, 30 seconds
Rest 30-60 seconds and repeat for 2-3 rounds
Workout 3: Strength Focus
Generally when focusing on strength, you still want to approach the workout as practice. Therefore, using a heavy enough bell that allows you to have perfect reps should be your goal. I didn't do a video for this one - I'm going to trust you to handle this on your own!
A1. Single-leg deadlift (double bells), 5 each side
A2. Clean and press, 3-5 per side
A3. Renegade rows, 5 per side
A4. Double swings, 8 reps
Take roughly a 20-60 second rest in between each exercise so you can feel fresh before beginning the next exercise. Repeat this section for 3-5 rounds.
B1. Pull ups or one-arm row, 3-5
B2. Single-leg box squats, 3-5 per side
B3. Double cleans, 8 reps
Take roughly 20-60 second rest in between each exercise so you can feel fresh before beginning the next exercise. Repeat this section for 3-5 rounds.
How to Plan Your Workouts for The Week
Below are sample weeks of how to use these workouts effectively. Choose the type of volume you know your body can handle. If you participate in sports or other exercise such as running, then the lower volume week would be my suggestion. If you are trying to pack on extra muscle, gradually work up to 5 sets instead of the suggested 2-3 sets. Perform joint mobility daily, if possible.
Sample 1: Less Volume Training Week
- Monday: Workout 1: Full Body Focus Strength and Conditioning
- Tuesday: Active Recovery i.e. Restorative Yoga or/and Joint Mobility
- Wednesday: Workout 2: Conditioning Focus
- Thursday: Active Recovery i.e. Restorative Yoga or/and Joint Mobility
- Friday: Workout 3: Strength Focus
- Saturday: Active Recovery i.e. Restorative Yoga or/and Joint Mobility
- Sunday: Walking, Hill Sprints, or Turkish Get Up Practice
Sample 2: Higher Volume Training Week
- Monday: Workout 1: Full Body Focus Strength and Conditioning
- Tuesday: Workout 2: Conditioning Focus
- Wednesday: Active Recovery i.e. Restorative Yoga or/and Joint Mobility
- Thursday: Workout 3: Strength Focus
- Friday: Workout 1: Full Body Focus Strength and Conditioning
- Saturday: Active Recovery i.e. Restorative Yoga or/and Joint Mobility
- Sunday: Workout 3: Strength Focus
Sample 3: Integrating Strength and Conditioning With Your Activity
- Monday: Sports Practice (i.e. running, tennis, surfing)
- Tuesday: Workout 1: Full Body Focus Strength and Conditioning
- Wednesday: Sports Practice (i.e. running, tennis, surfing)
- Thursday: Short Sports Practice or Rest
- Friday: Workout 2: Conditioning Focus
- Saturday: Workout 3: Strength Focus + Sports Practice (i.e. running, tennis, surfing)
- Sunday: Active Recovery i.e. Restorative Yoga or/and Joint Mobility (or easy practice)
