more conditioning ideas

This entire endurance thing is new for me. Each implement tends to have its own benefit and place in my life. 

Kettlebells so far have been a fun comprimise between strength, hypertrophy, and cardio. Noticable changes to my back and shoulders started cropping up after a few weeks of continued use. 

Dragging sleds don't feel like they have a huge cardio impact, but literally every old injury feels better once I'm done. There's a side benefit of making my butt gigantic.

Kegs are fantastic but a little goes a long way. I've enjoyed both longer timed carries (20min) and shorter carries (5min) post workout, but the fact for me remains that 1x weekly is plenty.

Chaotic ideas that have worked for me

1. (Kb) Xmin non-stop

So many opportunities here. 

Single moves (half snatch, clean and press) work great for the sake of being able to 'rest' in the rack or extended position - switching arms when needed. 

Monster sets work even better from a cardio perspective. It's as simple as adding in reverse lunges or squats between switching hands.

Carries before switching hands is easier on cardio, but great for back health. My obliques have thickened up to meet the demands of this route.

2. (Kb) descending rep ladders

Same dealeo as #1 in terms of how many movements you want to employ. The major difference is work is split into individual sets complete with resting after a ladder is completed.

Increase the top rung number of reps to ramp up the difficulty without increasing weight.

Example single movement

Left hand half snatch 5 reps

Right hand half snatch 5 reps

Left hand half snatch 4 reps

...

Right hand half snatch 1 rep

Rest. Repeat 1-3x

Example monster sets

Left hand clean and press 5 reps

Left rack squat 5 reps

Right hand clean and press 5 reps

Etc

3. (Kb) escalating density 

Similar to #1. You set a clock for 15 to 20min. The difference is each set is not 'as many as possible.' 

Each set is 5 reps per arm. Do as many sets as possible in the time block. Rest as needed. Let reps drop as needed.

4. (Sled) EMOM

EMOM = every minute on the minute

Pick a predetermined path and drag the sled one way at the top of every minute. Try to time the distance and load so your rest works out to 20-30 seconds.

5. (Sled) Xmin until death

This is reserved either for: everything hurts or I have no motivation. Keep the load light, set a clock, and drag until you can't. The speed should be slightly slower than walking, and the pump in your legs will be unreal. 

all things hamstrings

Hamstrings are my favorite muscle to train. A good portion of this is I feel my age when Im not giving them the love they deserve. That being said there is no magic bullet for hamstring training that gives me everything I'm looking for. Different moves for different reasons. I'll incorporate everything on this list in any given week.

Best for hypertrophy

Nordic hamstring curls

My wife has made repeated comments at the size of my legs and ass at a time when I hadn't been squatting in over 3 years. I credit nordics for the lions share of that booty.

Best for bulletproofing

Monkey feet leg curls

Fit any leg curl in here. At a time when my back was completely fucked, the method I used to ease some of the pain was daily band leg curls. 

Best for feeling athletic

Power cleans, single leg supported rdl

Power cleans are my classic favorite. I'd be remiss if I didn't mention them, but they aren't something that are in my rotation (replaced with kettlebell cleans which are not remotely the same). Single leg rdls tap into a deep stretch for very little cost up front. Supporting yourself with one hand (power rack, pole, whatever) allows you to lean into the stretch without balance being the limiting factor. This can be easily loaded by holding a dumbbell in your free hand.

Bonus: bodyweight leg curls

An old Ben Bruno move. This is a great alternative to nordics, and can be loaded much quicker. Extra bonus is they are incredibly safe to perform, and single leg eccentric work can be emphasized almost immediately.

get fucked : kettlebell (snatch, press, clean) + carry

I'm sitting in the airport wondering why my lats are telling me to get fucked. Oh. Oh ya. That thing I did that I loved that kept my back under constant tension for 15min.

General template

One arm movement 1-10 reps

One arm suitcase carry

Switch arms

Repeat until time runs out (10-20min)

For me this looked like

5 reps snatch left arm

Walk my lawn suitcase carry

Switch arms

5 reps snatch right arm

Walk my lawn suitcase carry

Switch arms

Repeat for 15min

If it's too easy, add reps, distance, time, or weight. This satisfies exactly what I want out of kettlebell training. My back feels amazing (as it usually does after any sort of abdominal challenge), my cardio was challenged, and I feel like I can still do it again in a day despite my lats anger.