TacticalBarbell.com

Howdy -

I'm on weeks 5-8 of BB. Sprained an ankle during a hike last week. For the E sessions a bike or row make sense to me. For the HIC sessions I was looking forward to doing 600m repeats and hill sprints...so thats out. Essentially all of the HICs 1-10 have running in them. There are some bikes and rowing machines, but for logistics reasons, combining them with lifting is out. To replace sprints/HIC running I was thinking of moderate weight KB Swings, long cycle C+J, Snatches. For example for the Connaught 1-10s I replaced 100m sprints with 10 Heavy KB Swings.

I know I'm in danger of overthinking this, but trying to stick the spirit of the BB HICs/ Energy System focus that are in the BB portion.

Am I veering off course or is this something that works? Is there something better?

Thanks all.

I had a similar problem a while ago. I was following the 17 Week Sample Program in TB2. I needed to sub something for Heavy Bag Resets (no access to a heavy bag), but I wanted to ensure I got the intended training stimulus. Here is the guidance I got from KB:

K.B. wrote:CF, 600m resets or any 'reset' type activity. 40-90 seconds of high intensity/near-maximal effort. Fully rested in between. Same# of suggested reps.

http://tacticalbarbell.com/forum/viewtopic.php?t=389

Logically, this guidance should apply to you as well. Just get that "reset" type stimulus the best way you can.

bull205 wrote:To replace sprints/HIC running I was thinking of moderate weight KB Swings, long cycle C+J, Snatches. For example for the Connaught 1-10s I replaced 100m sprints with 10 Heavy KB Swings.

Airdyne or C2 rowing seems like closer fit to running IMO. That's what I would do.

close_fox wrote:Airdyne or C2 rowing seems like closer fit to running IMO. That's what I would do.

I can second this. I have done several Airdyne/rower sessions to simulate running. 10-15 sec Airdyne sprints are great alternative to the short hills for instance.

Bark, CF -

Thanks for the quick reply. The quote from KB regarding 40-60s followed by a reset is helpful. What I ended up doing was replacing sprints with airdyne and rower, but will replace heavy bag resets with kettlebell complexes...in both cases I'll honor the work:rest ratio.

bull205 wrote:Bark, CF -

Thanks for the quick reply. The quote from KB regarding 40-60s followed by a reset is helpful. What I ended up doing was replacing sprints with airdyne and rower, but will replace heavy bag resets with kettlebell complexes...in both cases I'll honor the work:rest ratio.

Good luck, mate.

A bit late, but another good option would be Power Intervals (HIC #5), since it's the indoor replacement for the 600m resets that were originally part of your plan. It also doesn't require any sort of weights.

amac wrote:A bit late, but another good option would be Power Intervals (HIC #5), since it's the indoor replacement for the 600m resets that were originally part of your plan. It also doesn't require any sort of weights.

I do like the power interval option tip to replace sprints. Even before posting, I had a hunch that the airdyne/rower would be called out as the "best" replacement for sprints. But - as answers have come back, I think what I really like and will use KBs for is to replace heavy bag resets #4 and drive for the 40-60s work with full recovery in between per the conversation cf linked to above.

I feel like KB complexes will fit nicely in as a BB HIC to complement BJJ training and I can do them with a wonky ankle.