How Combine Kettlebells With Old-School Calisthenics
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- čas přidán 25. 12. 2021
- Here's a GREAT way to combine Calisthenics and Kettlebells, based on my two favorite books: Convict Conditioning and Simple & Sinister.
Get the book CC here: www.dragondoor.com/b41/
Get the book S&S here: www.strongfirst.com/shop/book...
Follow the programming guidelines in the video.
I used to do barbell and calisthenics, then sandbags and calisthenics, and for the last year I have been doing kettlebells, calisthenics, and sandbags. It is such a great combo and they each seem to fill in the holes of the other.
I am a fan!! Thank you
I like it. I’ve been doing S&S for three months with incredible results. But also wanted to add some calisthenics and diversity. I think this hits the spot. Thanks for the inspiration
Great tutorial, skills, and gym.
Thank you for sharing 👍
Calistenics and training in general is best outdoors , fresh air and good motivation also in winter 😄☃️
Greetings from Leipzig Germany 🇰🇿🇪🇺🌻
Отлично 👍
Thx for this super vidéo!!
Coach Louka, this is the first time I have watched one of your videos.
You are an excellent teacher and an amazing athlete.
I subscribed 1 min into this video, lol.
I will be seeking your content out in the future.
Thank you, very much great video, excellent content!
TY Gundy!
I came across this video by accident (randomly looking through Louka's content because it's good stuff). Funny thing though, I was looking to do same but different and had come up with something similar thta I just started doing. Planned out for the next 24 weeks...
4 days per week making my own program based on CC(1+2)+S&S. I warm up with Scott Sonnon's Warrior Wellness.
Day1 KB Swings 10x10, HS Pushup, Squat, Leg Raises
Day2 TGU 10 in 10 Minutes, Pullup, Pushup, Calves
every day finish with Bridge, L-Sit, Seated Twist
I starting the KB with 16kg (I've completed S&S Timeless with 40KG in the past) and it should end with 32KG in the last week.
CC starting with Level1 exercises, will only progress to the next level if I meet the requirements. Not sure where I'll end up.
I don't recall Pavel instructing to do S&S twice a week if doing barbell training so I would be curious if that is in the 2nd edition or just something I've overlooked since I last read my first edish of S&S. Well I started adding Danny Kavadlo's Hybrid Strength Training protocol (two weeks ago when it was released) from his newest book to my S&S doing his program the prescribed 3x/week which is both kettlebell & bodyweight work,m & the S&S on my "off days", & am loving it.
Nice
Anyone try the program for 4-6 weeks? Would love your thoughts?
About 15 years ago i went from out of shape to the Convict Conditioning program and it did wonders. The KB addition looks like a great way to improve upon it.
So is S&S for Tue and Thurs? On you just need to get it done 2 a week ? Can it be done on the Calesenics days ?
Question: Can all six exercises be done on the same day/2 or 3 times a week, if so, how many sets/reps per exercise?
OR Do this A/B workout Mon/Tues and Thur/Fri?
Also, could you add exercises and/or practice lightly all exercises daily for only one set to about 50% to 75% ?
More Convict Conditioning or other calisthenic book content!Great video!
Both are possible. Just know that over time, you may change days/frequency as your body adapts to the routine. Generally, 3-5 sets of 3-5 reps for strength and 5-10 reps for hypertrophy. Those are optimal ranges.
Who makes those dips bars for a squat rack?!
Couch Louka, thank you for the sharing this awasome workout!!! I have two question. 1) Do I do for example session (A) pushups as many reps as possibe x3 - 5 sets and move to the next exercise or do I in cycle pushups -> pullups -> bridge and then repet x3 -5 sets? 2) How long should I have break between exercises and how long between sets? Thank you.
1) Yes do a circuit to save time. 2) take your time
A very interesting workout. One question: How many maximum repetitions of an exercise should we do before moving on to a harder variation?
About 10-12
Great question. Try 5 x 10
Convict Condioning & Simple/Sinister.
This sounds great.
🎯 Key Takeaways for quick navigation:
[00:00] 🏋️ Combine kettlebells with old-school calisthenics
- You can combine kettlebells with old-school calisthenics to create a well-rounded fitness routine.
[01:36] 🏋️ Alternate between kettlebells and calisthenics
- Alternate between kettlebells and calisthenics three times a week, focusing on calisthenics and doing kettlebells for maintenance.
[02:19] 🏋️ Focus on the big exercises
- For calisthenics, focus on the big exercises: push-ups, pull-ups, pistols, handstands, hanging leg raises, and back bridges.
[03:01] 🏋️ Push-ups or dips
- For the pushing movement, you can do push-ups or dips.
[05:05] 🏋️ Inverted rows or pull-ups
- For the pulling movement, you can do inverted rows or pull-ups.
[06:29] 🏋️ Pistol squats or airborne lunges
- For the lower body, you can do pistol squats or airborne lunges.
[07:30] 🏋️ Handstand push-ups
- For the handstand, you can do handstand holds against the wall or handstand push-ups if you have the strength.
[08:06] 🏋️ Hanging leg raises
- You can also add hanging leg raises to your routine.
[08:33] 🏋️ Back bridges
- You can also add back bridges to your routine, but be mindful and use the proper progressions as they can be challenging.
[10:00] 🏋️ Sample program
- Here is a sample program:
[10:18] 🏋️ Focus on calisthenics
- When alternating between kettlebells and calisthenics, focus on calisthenics and do kettlebells for maintenance.
[11:00] 🏋️ Exercises for each session
[11:26] 🏋️ Sets and reps
[11:40] 🏋️ Holds
[12:08] 🏋️ Benefits of training with calisthenics and kettlebells
[12:22] 🏋️ Why train with calisthenics and kettlebells
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Thanks!
Is S&S (2x per week) + calisthenics i.e rings (3x per week) better then Q&D + calisthenics with rings? Specifically for bjj and Muay Thai
Both would work well. I believe it was in the Q+D book that it is advised you achieve the "simple" standard before starting Q+D. Hope that helps.
I'm curious about ideas on how to combine kettlebells with traditional baseball strength training
Swings for power in your pitch /hit and explosiveness in sprinting. Also the Get-up for stability in the shoulders
@@HardstyleKettlebellPro thanks
Hello, i have a question, how can combine if i have only 3 or 4 days? thank you
Yes, but do Kettlebells on a seperate day or AFTER your calisthenics.
So is the bridge a hold, or should I do repetitions with it?
It's a combo of both. For the bridge though, I recommend building up to 10 seconds hold and even up to 30 seconds.
@@HardstyleKettlebellPro Thanks for fast answer!
how is it that your body dont swing when you do the leg raise? my body keeps moving?
Go slow :)
Thanks for the video Louka! Calisthenics still good thing to do...i know people that get fat and start talking about gym...that's like majority of my age group. No calisthenics and walking. Don't know why. This is good stuff you're demonstrating . One the side note: S&S has a magic hard to explain to people. Not saying it's the best program, i just love it. I get the point that people think S&S is a religion. Maybe it is? Opinions guys and girls!
P.s not body shaming anyone. I got fatter myself now that I quit smoking. 5kg( more than 10lb) in two weeks and counting 😥
Haha i agree my friend people use they cant afford a gym as an excuse not ti exercuse ir whatever like mate all you need is enough space to lie down in and you can get fit. Good luck with the quitting smoking! I had my last cigarette sunday morning. I think im just getting past the worst of the cravings. I hope i put some weight on haha
@@feldgraufox4927 You're skinny? 😃 Good luck with the quiting! I've been quite crazy...still not smoking but acting like a dumb Hannibal Lecter.
@@ShapochkinKirill yh i'm 5' 9" and weigh 75kg. Which tbf is the most i've ever weighed 😂 but yh im skinny af lol although according to my bmi, if i put on an extra kilo ill be classed as overweight haha
Aiming for around 85kg but still quite lean
@@feldgraufox4927 those BMI charts work only some of the time... I'm 5'11ish... and weigh 86kg....and of course officially overweight. I have calories to consume brother! Btw... I'm 45 so my weight gains are all fat😃💪🏼🤠💪🏿
Is there a way to invert it? Like focus on building the kettlebell volume and work maintenance level on the calisthenics?
Absolutely. I'll do a video on this soon
How do you "POWER BREATHE"???
Blow a ballon to find out
Actually sthenos = mental strength, courage, endurance, the ability to last
I believe vigor is a better translation than strength (if I understand vigor's meaning)
I am Greek, u are American... Does vigor sound right to you?? ✌️🤟
Thank you!
I also started callisthenics in prison :D
What did you go to prison for?
Drug transportation
@@HardstyleKettlebellPro I am so glad you are here to educate us about physical fitness. Thank you.
Bro, I'm a truck driver and these kettlebell workouts really help in a confined space. Again, thank you. You are a badass. 🧿💯❤️
I appreciate you. Power to you!
Pelease translate your book to spanish!
Convict Conditioning is BS. If you want to read something about how convicts train based in truth. Checkout Hardcore Fitness by Steven Hansen, and Felon Fitness by Trey Teufel & William S. Kroger.
I don't need to read about it again. I've been there myself for 7 years.
It might be BS, in fact its well known the whole paul wade is a character and half of the stuff about being hardcore prisoners n shit is just to sell it to you.
But! You havento admit its a good book and pretty much everyone who has worked out using this book have only positive things to say about it. Because it works.
@@HardstyleKettlebellPro Why are you reading Convict Conditioning then?
@@feldgraufox4927 Convict Conditioning is mediocre at best. That's why they had to cook up the BS backstory to hype it and sell it. The techniques offered in the book to progress the exercises aren't new or secret. They have been around forever, and aren't even good solutions.
It is a synthesization of how cats in max got strong...not how they train. That's trial and error and here's how to do it from his program. I spent 5.5 in max GP working out with the white boys and no, you don't see many first or beginner steps or much bridging in the mainstream of fitness...but HS Pushups, Pistol squats, pushups, pullups and tons of core and burpees.
Also, I've implemented his guidelines and have seen me go from mediocre to having some flex so empirically at least this is a successful system...I've since incorporated kettlebell Simple and Sinister thrice a week with CC thrice alternating...I've never been more able and confident. Just saying. Have a good workout!