Kettleplates, mountain biking, and other questions.

[DecorativeBarbell]

Hi all, looks like the start of a great little community here

I've picked up both books and have had a first read. I'm now going to go back and make an actual plan. Quick summary to give context to the questions below:

• 35, male, desk job, 172cm/75kg, a little squishy!
• Active hobbies: This year includes surfing, mountain biking, hiking, deer stalking, kayaking, so far...
• Goals: Be better prepared for all the above, look good, feel good, live longer.
• Experience: Always a little active, but new to serious training in either S or E.
• Current week: 5 weeks into StrongLifts linear weight progression, plus hobbies.
• Health: Good. Previous meniscus tear in knee which is currently behaving itself.
• Equipment: Home setup with rack, bench, barbell, bike, surfboard...

On to the questions...

I don't have kettlebells around but the plates I have for the barbell are the ezigrip ones that are fine to hang on to.
https://www.no1fitness.co.nz/productima ... 85_984.jpg
Is there any reason I shouldn't just use one of these for kettlebell swings etc instead of buying more gear?

Saturday is usually my play day where I'm out doing the things I'm actually training for. Obviously this varies depending on what I'm doing but it usually involves at least a couple of hours mixed endurance, short intense work etc. E.g. yesterday was a 2 hour cross country mountain bike ride with 1,000ft climb (and descent, wooo! ). Surf sessions tend to involve a lot of upper body endurance work paddling through waves. Our hunts are usually at least a couple of hours pack in up hill, one or more days slow bush stalking, and a heavy pack out if we're successful. Multi day events probably need to just play by ear and use the books advice on being deployed etc.
Otherwise, should I just count this as one of my endurance sessions in the plan?

I'm thinking of continuing with the StrongLifts progression for now while I begin the base building block (currently at 80kg DL, 60kg SQ, 40kg BP and increasing all steadily). I figure this will let me keep working on my form basics and get used to the weight as I've never lifted before. It should also have me working towards my maxes pretty soon in which case I can switch over to a TB template. Currently this is 3x a week. Actually really enjoying all the lifts so far so I'd rather not change things that are working.
Is this going to be too much when trying to run a base building template too?

Swimming and mountain biking will probably make up a lot of my LSS work as I enjoy them, they're things I want to improve, and they seem to have been kinder on my knee. My swimming is terrible and tends to be limited by my lungs. The biking tends to be limited by my ability to recover my leg muscles.
Does this matter particularly as long as I'm working slow and steady for a good length of time?

I have a nice park with a suitable hill right in front of the house where I lift... I have the gear... seems like time for excuses is over! Any and all advice is appreciated.

Thanks all, you rock!

[J-Madd]

Hi all, looks like the start of a great little community here


Is there any reason I shouldn't just use one of these for kettlebell swings etc instead of buying more gear?

I haven't tried swinging plates like these, so I can't say one way or another. Remember, you can do swings with dumbbells, if you have access to them. My main recommendation is to buy a couple kettlebells, if you can afford them. I started accumulating them in 2006, and they are the one type of equipment that I have used constantly for the last ten years. They are a great investment.


Otherwise, should I just count this as one of my endurance sessions in the plan?

Your overall plan is a bit unclear, but I'm assuming you are up to doing the standard Block 1 (base building) from TB2. Right? If so, you will notice that Day Six is sort of a challenge day most weeks, on which you push yourself to work into the 60-120. I would set things up to your MTB and surfing sessions
fall on Day 6 of your typical week. As far as your deer hunts go, first I envy you! More importantly, I don't think a couple day spent humping gear in the woods is going to hurt your base build. It's hard to say how exactly to work Block 1 around this, but don't over think it. If you miss an LSS session because you are on a hunt, it's not a big deal. Unless you are an operational professional, your training is just one among your other hobbies. You are probably training to support your hunting (and MTBing/surfing), so don't "cut your nose to spite your face." Also, if you are a complete structure, control freak like I am and you want to run Block 1 to a "T", then just wait to do your base build until you know you won't be dear hunting for a couple weeks. Block 1 is only eight weeks, I assume that where your live there is limited deer season.

I'm thinking of continuing with the StrongLifts progression Is this going to be too much when trying to run a base building template too?

I'm not very familiar with Stronglifts, but it sounds like a three-day/week program. Even if you go "strength first", Block 1 is still a two day/week strength program. You have to adjust any program around your life (see above), but what you have in mind here sounds to me like you are trying to get the square peg in the round hole. If Stronglifts is working for you and you are enjoying what it does for you, I suggest you stick with it all the way, until you feel like you have milked it for all the progress you can. If there is a two day/week version of Stronglifts that you can make work for Block 1, that would be fine. Otherewise, just wait until you have had your fill of the program that is working for you now.

Swimming and mountain biking will probably make up a lot of my LSS Does this matter particularly as long as I'm working slow and steady for a good length of time?

When I am doing a base build, I use an even mix of running, swimming, and cycling. If you are an operational professional who is going to be tested for running performance, then running should probably get the bulk of your attention in Block 1. All things being equal (no injury issues, etc) running the King (when I am in Black I do my bi-weekly LSS as a regular road run or fun run). Nevertheless, if you have injuries or there things you want to work on (running, swimming, rucking), then by all means go for it. I have one worry, based on what you have written. When you say your swimming is limited by your lungs, do you mean you can't finish a couple laps at all without going into the "lung burn"? That's not a criticism at all (that's where I started). If that's the case, I worry whether you will be able to keep your heart-rate low enough to stay in line with requirements of base building. When swimming, things can go anaerobic very quickly. Given that you are a surfer, you are probably a very competent swimmer, so maybe this isn't a worry for you. Likewise, MTBing can involve lots of up and down hills, with the associated huff'n and puff'n, which can resemble an extended interval session more than a LSS. Remember, when you are base building you need to be able to pass the "talk test." During base building, I keep my swims to very slow (embarrassingly slow!) and chill 1000-1600m sessions, and on my rides I try to keep it flat and steady as much as possible.

[DecorativeBarbell]

Thanks for all the advice. I'll keep an eye on the second hand site for some cheap kettlebells and work with what I have for now. I hate to make you too jealous but no, we have no season on deer here (New Zealand) except in some limited areas. Mostly it's on all year as deer are non-native and mostly considered a pest . I don't get out as often as I like though so can fit in a BB block between trips no problem.

If there is a two day/week version of Stronglifts that you can make work for Block 1, that would be fine. Otherewise, just wait until you have had your fill of the program that is working for you now.

Are you saying here maybe hold off on the full base building until I've got what I can from the strength program? This sounds sane.

When you say your swimming is limited by your lungs, do you mean you can't finish a couple laps at all without going into the "lung burn"?

My swimming is pretty terrible for a surfer so maybe not appropriate for the LSS work by the sound of it, I'd love to get my technique to the point where it is though. I can handle the "talk test" with the right trails on the MTB. Friends at work run so that will factor in somewhere too.

Yes the plan is still unclear, I'm trying to figure out how to make it enhance my week, not "cut your nose to spite your face" as you say.

[J-Madd]

Mostly it's on all year as deer are non-native and mostly considered a pest . I don't get out as often as I like though so can fit in a BB block between trips no problem.

So can you just hump in the hills anytime you want and shoot a deer, or do you need a license or some such? Here in Kansas, USA the legal hunt is just a few weeks each year, and you have a limited number of tags you can buy from the state.

Are you saying here maybe hold off on the full base building until I've got what I can from the strength program? This sounds sane.

Definitely. If you are making progress and you are enjoying, stick with what his working for you. If you were a generally out of shape guy couch potato, it would be different. However, it sounds as though you are a generally active and fit person, so there's no rush. Have fun getting strong with what you are using now, and then when you are at a more natural point of transition, make the move to Block 1. Almost any well-structured programs works, so once you are on one it makes sense to get the most out of it.

When you say your swimming is limited by your lungs, do you mean you can't finish a couple laps at all without going into the "lung burn"?

My swimming is pretty terrible for a surfer so maybe not appropriate for the LSS work by the sound of it, I'd love to get my technique to the point where it is though. I can handle the "talk test" with the right trails on the MTB. Friends at work run so that will factor in somewhere too.

I would say, give LSS swimming a try and see how it goes. Swim a couple laps, and see how you feel. If you need to waling the pool to keep chill, do it. A lot of people who think they have problems running, find that they don't experience the same trouble when they do Block 1 properly. You might find that when you take your pace down for base building (remember the talk test) a lot the aches and trouble go away.

Yes the plan is still unclear, I'm trying to figure out how to make it enhance my week, not "cut your nose to spite your face" as you say.

[DecorativeBarbell]

So can you just hump in the hills anytime you want and shoot a deer, or do you need a license or some such?

Yeah any time. The down side is that the population isn't looked after so quality and numbers can vary greatly, and in some areas they are knocked about as part of other pest control. Many of us have our own personal ethics around hunting animals with dependant young etc but it's not enforced by anyone. We have lots of quite rugged public land and we're usually off track in unfamiliar areas, active stalking rather than hunting from a stand, so it provides quite the adventure. That's why I ended up looking at TB instead of the other more single minded programs around.

Have fun getting strong with what you are using now, and then when you are at a more natural point of transition, make the move to Block 1.

I think this makes a lot of sense and will make for a more sensible schedule, thanks. I think I'll have to get in the pool and see how much I can slow it down, as you say it might be that I really can do it if I actively work on keeping that heart rate low.

[DecorativeBarbell]

Note, while there's no tags on the deer etc, we have tighter controls on gun ownership and generally a much more limited range of weapons available than much of the US has.

[Blackmetalbunny]

I don't have kettlebells around but the plates I have for the barbell are the ezigrip ones that are fine to hang on to.
https://www.no1fitness.co.nz/productima ... 85_984.jpg
Is there any reason I shouldn't just use one of these for kettlebell swings etc instead of buying more gear?

Yes and no.

Yes - you can get around swinging a plate or a dumbbell at the lower weights, so long as whatever weight you are using has something of a handle you can grip both hands onto, and you can hike it between your legs, it'll work. Kettlebells are just another piece of equipment. Nothing magical about them.

No - once you get to heavy weights and the size / design of whatever weight you are using starts getting awkward, OR once you start going towards snatches you will need kettlebells. Any edge on the weight, no matter how gentle / curved, will still bite into your flesh and bones of your forearm when you clean or snatch it.

Are you a kiwi?



If so

http://www.elitefitness.co.nz/consumer/ ... kettlebell
https://fitshop.co.nz/collections/kettlebells
http://shop.kettlebellsnz.com/
http://www.industrialathletic.com/produ ... ettlebells

OR you could save up for one of these bad boys...
https://www.youtube.com/watch?v=kIaUHZNEHec

Surely that's something that you can imagine putting money towards.

I was gonna say TradeMe, but a quick search showed nothing worth considering.

[DecorativeBarbell]

Yes a kiwi

TradeMe is very hit and miss, second hand gear can be hard to come by. Good points about the heavier weights, thanks.

[Blackmetalbunny]

Yes a kiwi

So are you fuzzy on the outside, and green on the inside

On a serious note, if you do decide to get some kettlebells, try to get one which which has a cylindrical upper-half. I got one which had a flat face on the side. Every time I cleaned or snatched it, the flat edge would bite into my forearm. It's not the landing that's the problem, it is holding that rounded soft edge in the clean and snatch position that's painful for periods of time.