Yes. Between sets of the heavy lifts, 2 - 4 minutes is about right. For conditioning, get back to work as quick as you can assuming good technique (and, power production, if talking sprints) can be maintained.
Thank you! God send! What would you use for a rest period? Could KB swings be used for the hinge - just with maybe slightly higher reps (as suggested by Dan on the podcast)
Heya, Dave! Rest period should be between 2 - 4 minutes. As for KB swing for the hinge, that probably won't hit the intensity prescription, for most people. Great for conditioning, but I would find a heavier grind for the primary lifting routine.
Hey Pat, how about Bulgarian goat bag swings? As they are more of a grind? Kettlebell only guy here so deadlift loading is difficult! Thanks for the great program by the way.
Hey there, George. It's a great progression, but I worry you won't quite hit the intensity requirements with that exercise. Perhaps opt for single kettlebell deadlift with two kettlebells.
Hi Pat. Great program and article - thank you. What would you recommend for best way to supplement with some strength-focused lower rep workouts (one of my goals is to increase my kettlebell press)? Would you cycle this program with blocks of lower rep focused training? Many thanks.
Thanks. Honestly, I would just run this program as is, making sure you're pushing the intensity as close to (technical) failure as possible, and obviously select the kettlebell press for your press exercise. You will definitely get stronger, even at slightly higher reps.
But then, yes, after the 8 weeks is up, you could cycle in something like Easy Strength for the lower rep stuff.
Enjoying the program and seeing benefits. 1) As I approach the deload week just wanted to check that the number of sets is reduced by half rather than the number of reps in each set by half? 2) I’m assuming the set/rep recommendations in each phase are a target e.g. in weeks 3/4 I achieved 12, 10, 8 reps in the first session and only achieved the stated 12, 12, 12 in the final session (single arm KB press; same weight throughout)? Many thanks.
David glad to hear you're getting results from the plan. Good on seeing it through! To your questions:
1) Correct.
2) They are a target but do try to hit as close as possible each training session. If you're consistently missing the mark, then go a little lighter, since you want to be training close to (but not right at) failure given the prescribed rep range.
Pat, quick questions for you. I’m so excited to start utilizing this training paradigm, but, at the same time, I’ve given myself a case of tennis elbow. I’m experiencing pricking pain in the outside of my elbows - probably from skullcrushers in the recent past.
Do you have experience with this? Any recommendations on training?
Thanks again Pat. That video was very helpful. Any recommendations, as I take several weeks off from upper body training, or a lower body only strength and conditioning routine?
It went very well! This was my introduction to kettlebells as well as my first attempt at following a serious program. I'm a lot stronger, I have better definition in my arms and chest and a lot more stamina. I didn't do an adequate job keeping my calories down. My weight stayed about the same, but my gut got a lot smaller!
UPDATE: Just uploaded a podcast talking through some of the finer details of The Bare Flynnimum, here: https://youtu.be/sm-oX6c8KqE
Excellent article. Thanks for the info Pat. Looking forward to utilizing TBF. Blessings!
Cheers, friend. Send updates!
One question: For conditioning, are you familiar with the Sprint 8 protocol? If so, I’d like your thoughts.
I asked this on YouTube as well, so if you see this first, feel free to ignore.
Not familiar with that particular protocol. What’s the gist?
Do you have any recommendations for rest?
Yes. Between sets of the heavy lifts, 2 - 4 minutes is about right. For conditioning, get back to work as quick as you can assuming good technique (and, power production, if talking sprints) can be maintained.
Thanks brother!
Will do!
Thank you! God send! What would you use for a rest period? Could KB swings be used for the hinge - just with maybe slightly higher reps (as suggested by Dan on the podcast)
Heya, Dave! Rest period should be between 2 - 4 minutes. As for KB swing for the hinge, that probably won't hit the intensity prescription, for most people. Great for conditioning, but I would find a heavier grind for the primary lifting routine.
Hey Pat, how about Bulgarian goat bag swings? As they are more of a grind? Kettlebell only guy here so deadlift loading is difficult! Thanks for the great program by the way.
Hey there, George. It's a great progression, but I worry you won't quite hit the intensity requirements with that exercise. Perhaps opt for single kettlebell deadlift with two kettlebells.
Pat,
For time’s sake, what do you think about supersetting some of the movements on strength training days?
So long as you can keep the intensity (as in, load) up, not a problem.
Hi Pat. Great program and article - thank you. What would you recommend for best way to supplement with some strength-focused lower rep workouts (one of my goals is to increase my kettlebell press)? Would you cycle this program with blocks of lower rep focused training? Many thanks.
Hey David,
Thanks. Honestly, I would just run this program as is, making sure you're pushing the intensity as close to (technical) failure as possible, and obviously select the kettlebell press for your press exercise. You will definitely get stronger, even at slightly higher reps.
But then, yes, after the 8 weeks is up, you could cycle in something like Easy Strength for the lower rep stuff.
Many thanks for the good advice Pat - really appreciate it!
Anytime, David. Thanks for stopping by.
Enjoying the program and seeing benefits. 1) As I approach the deload week just wanted to check that the number of sets is reduced by half rather than the number of reps in each set by half? 2) I’m assuming the set/rep recommendations in each phase are a target e.g. in weeks 3/4 I achieved 12, 10, 8 reps in the first session and only achieved the stated 12, 12, 12 in the final session (single arm KB press; same weight throughout)? Many thanks.
David glad to hear you're getting results from the plan. Good on seeing it through! To your questions:
1) Correct.
2) They are a target but do try to hit as close as possible each training session. If you're consistently missing the mark, then go a little lighter, since you want to be training close to (but not right at) failure given the prescribed rep range.
Pat, thanks for taking the time to respond and good advice. It will try a lighter weight as I move into the 4 set phase.
Pat, quick questions for you. I’m so excited to start utilizing this training paradigm, but, at the same time, I’ve given myself a case of tennis elbow. I’m experiencing pricking pain in the outside of my elbows - probably from skullcrushers in the recent past.
Do you have experience with this? Any recommendations on training?
In fact, I do. Here’s a video I made on the topic. Let me know if this helps, https://youtu.be/8OJlQcCiGGA
Wow! Thanks so much brother.
Thanks again Pat. That video was very helpful. Any recommendations, as I take several weeks off from upper body training, or a lower body only strength and conditioning routine?
Does your program suggest 2 or 3 days of conditioning per a week (excluding the deload week)?
Also, what do you think about doing conditioning on the days you're not doing the lifting routine?
2 days of conditioning per week, Stidok. It doesn't have to be on the lifting days, either, so fine there. Cheers!
Just completed the 8 week journey. I'm going to deload and do it again.
Just completed the 8 week journey. I'm going to deload and do it again.
Very cool! How’d it go for you?
It went very well! This was my introduction to kettlebells as well as my first attempt at following a serious program. I'm a lot stronger, I have better definition in my arms and chest and a lot more stamina. I didn't do an adequate job keeping my calories down. My weight stayed about the same, but my gut got a lot smaller!
Sounds like a solid first go. Nice work. Onward!
Get on with *your life. Little typo.
Thanks for the catch.