TRX FORCE Program

Re: kettlebell alternates for cardio

MaxKon — Tue, 16 Jun 2009 21:05:08 GMT

Yeah, and if you're really short on time just go for half the sets you normally do, and do it without any rest. half the work, a third of the time.

Re: kettlebell alternates for cardio

kendallgiles — Tue, 16 Jun 2009 03:21:00 GMT

Thanks for the idea MaxKon! Best,

MaxKon:
What I like to do for some metabolic work on the force program is skip resting as much as poissible. Then I really get a sweat up, and the work out takes less time.

Re: kettlebell alternates for cardio

MaxKon — Mon, 15 Jun 2009 11:25:06 GMT

What I like to do for some metabolic work on the force program is skip resting as much as poissible. Then I really get a sweat up, and the work out takes less time.

Re: kettlebell alternates for cardio

kendallgiles — Mon, 15 Jun 2009 00:32:50 GMT

By the way, I've been following the Force program and just finished Day 11. Since I started the program I've found myself on travel or getting home really late, preventing me from doing the runs for the cardio components, so I've been substituting kettlebell alternates. I have been blogging my journey through the TRX program at

http://www.kendallgiles.com/kegblog/

in case folks are interested.

If anyone has any tips or comments, I would appreciate them!

Best, Kendall

kettlebell alternates for cardio

kendallgiles — Fri, 05 Jun 2009 17:29:41 GMT

Just got my TRX force package, and did my first workout yesterday for the 12-week program.

Looking ahead, given my travel and work schedule, I might not always be able to get in the runs, so I am trying to figure out alternates. Since I am interested in kettlebells, I am interested in using those as TRX cardio alternates.

I found another thread where they talked in general about using kettlebells as cardio alternates, and I was wondering if anyone had mapped this out specifically for the force 12-week program?

For example, I was thinking:

1.) Intensity Run (e.g., 2 5-min hills with 5-min easy between each repeat) --> 2 5-min sets of 15:15 kettlebell snatch or swing intervals at, say, 7 reps per interval, with 5-min active recovery between each set

2.) Tempo Run (e.g., 20 min at hard tempo pace) --> 50 swings at pace 70-80% of max, rest for 20 seconds, repeat for 10 minutes

3.) Long Run (e.g., 50 min at very easy pace) --> 2 10-min sets of 15:15 kettlebell snatch or swing intervals at, say, 3 reps per interval, with 5-min active recovery between each set

NB: Use a lighter bell for the above exercises.

Any thoughts or suggestions?

Thanks, Kendall