I use DBs for Iron Cardio from time to time and they work great. I also use sandbags. I prefer KBs but they are all variations of the same theme. One of the reasons I love IC is its flexibility e.g. two of my favourite sequences are chins x 2, dips x 2, TBDL x 1 and sandbag clean, squat, shoulder. There are many options within the guardrails of the IC template.Has anyone tried doing IC with dumbbells instead of kettlebells? What were your results?
I have because my clean and snatch with a kettlebell is trash The squat hits a little different though. Kettlebell rack squat is more challenging than dumbbell rack squat. So I tend to use a lunge instead.Has anyone tried doing IC with dumbbells instead of kettlebells? What where your results?
In my prior answer I totally forgot to answer “What were your results?”. Mea Culpa.Has anyone tried doing IC with dumbbells instead of kettlebells? What where your results?
Keep us posted if you feel some differences in your BJJ game!Just checking in.
Has been about 4 weeks since I started running the IC program.
I have been training 2-3 sessions weekly, 20m duration, alternating between classic and +snatch.
I started with the 24kg but am testing a move up to the 28kg. I was able to complete +40 sets with classic and +30 sets with +snatch so I felt it would be okay to bump up the weight.
Everything feels good. I have a jiu jitsu match this weekend so it will be a nice test for me.
Check in again in a few weeks.
As you start to incorporate the 28kg use an alternating weight strategy initially.Just checking in.
Has been about 4 weeks since I started running the IC program.
I have been training 2-3 sessions weekly, 20m duration, alternating between classic and +snatch.
I started with the 24kg but am testing a move up to the 28kg. I was able to complete +40 sets with classic and +30 sets with +snatch so I felt it would be okay to bump up the weight.
Everything feels good. I have a jiu jitsu match this weekend so it will be a nice test for me.
Check in again in a few weeks.
Roger that.As you start to incorporate the 28kg use an alternating weight strategy initially.
24kg R 24kg L 28kg R 28kg L and so on instead of jumping up to the 28kg
After a session or so try the Travel 2's with alternating weights
Then go to an all 28kg session
JMO YMMV
Lost my match by an advantage to a veteran black.Keep us posted if you feel some differences in your BJJ game!
Lost my match by an advantage to a veteran black.
Gas tank and strength felt very reliable though.
Iron Cardio works.
Lost my match by an advantage to a veteran black.
Gas tank and strength felt very reliable though.
Iron Cardio works.
Lost my match by an advantage to a veteran black.
Gas tank and strength felt very reliable though.
Iron Cardio works.
I recently had a similar thought.Hello,
A quick feedback (a few months after a previous message about the possibility of mixing IC and Q&D) and a new question...
I tried mixing IC and Q&D. Overall, it was too taxing for me to do that. I opted for a mix of IC and A+A snatch (twice a week for each), which allowed me to build a good foundation before peaking to revalidate SFG2 at the end of November, and it turned out to be a much more sustainable strategy.
My new question now...
I'm currently practicing Iron cardio 3 times per week.
The press/pull/squat periodization is a classic approach at StrongFirst (one day with "heavy" press, one day with "heavy" squat, one day with "heavy" pull). Here, "heavy" mainly refers to the volume of practice.Has anyone tried this strategy?
For example, on the heavy squat day, one might do double kettlebell IC with squat ladders (referring to my last question addressed to Brett... and indeed, after testing it, the squat volume is definitely felt!), optionally replacing the press with a long push press to emphasize the "squat" focus... naturally, the volume of pressing will be more limited.
On the heavy press day, it could be press ladders or traveling 2's with a single KB, or a format like 1 clean - 2 press - 1 squat.
On the heavy pull day, one might do IC+snatch and/or 1-3 pull-ups or renegade rows per set.
You get the idea.
The idea came to me while rereading the SFG2 manual.
The advantage I see is maximizing gains on different movement patterns. The downside might be never having a truly "light" session across the board (but also not having a "heavy" session everywhere).
Has anyone tried this before?
@Brett , what do you think about this strategy? (before you ask, I will try and report !)
Light Day | Medium Day | Heavy Day | |
---|---|---|---|
Phase 1: Acclimation | C+P+S (Classic) | Traveling Twos | Moving Target |
Phase 2: Squat Focus | C+P+S (Classic) | C+2P+S | C+P+(1,2,3)S (squat ladders) |
Phase 3: Press Focus | C+P+S (Classic) | C+P+2S | C+(1,2,3)P+S (press ladders) |
Couple of thoughts:Hello,
A quick feedback (a few months after a previous message about the possibility of mixing IC and Q&D) and a new question...
I tried mixing IC and Q&D. Overall, it was too taxing for me to do that. I opted for a mix of IC and A+A snatch (twice a week for each), which allowed me to build a good foundation before peaking to revalidate SFG2 at the end of November, and it turned out to be a much more sustainable strategy.
My new question now...
I'm currently practicing Iron cardio 3 times per week.
The press/pull/squat periodization is a classic approach at StrongFirst (one day with "heavy" press, one day with "heavy" squat, one day with "heavy" pull). Here, "heavy" mainly refers to the volume of practice.Has anyone tried this strategy?
For example, on the heavy squat day, one might do double kettlebell IC with squat ladders (referring to my last question addressed to Brett... and indeed, after testing it, the squat volume is definitely felt!), optionally replacing the press with a long push press to emphasize the "squat" focus... naturally, the volume of pressing will be more limited.
On the heavy press day, it could be press ladders or traveling 2's with a single KB, or a format like 1 clean - 2 press - 1 squat.
On the heavy pull day, one might do IC+snatch and/or 1-3 pull-ups or renegade rows per set.
You get the idea.
The idea came to me while rereading the SFG2 manual.
The advantage I see is maximizing gains on different movement patterns. The downside might be never having a truly "light" session across the board (but also not having a "heavy" session everywhere).
Has anyone tried this before?
@Brett , what do you think about this strategy? (before you ask, I will try and report !)