Two-thirds of the way through the Program Minimum for MMA; seeing some gains and efficiency as I progress. Before I was having problems maintaining three minutes of steady swings, which was really bothering me. Then three weeks ago…I broke it…the swing barrier. This past Friday I swung the 44lb kettlebell for 5 minutes straight. Very happy with that. Haven’t done that…ever. This, along with the jumping rope and running, kicks my heart into the top end of the moderate-high intensity to high intensity zone. The former builds above average cardiovascular endurance and the latter builds speed and power. I can’t argue with those results.
As for strength I’ll be adding to the TGU’s and Crush Curls, after three weeks of using only the 44lb I’ll take a superset out with it and add the 53lb for three weeks and then make it two supersets. Then I cool down with a walk with the 53lb locked out overhead. I’ve been getting stronger so how are the measurements bearing out.
Fitness Progress Report:
Body Part Before After -/+
Neck 14.20 14.0 -.20
Shoulders 44.80 44.5 -.30
Chest 38.00 38.00 0
Waist 32.50 32.50 0
Biceps 12.40 12.75 +.35
Forearms 11 11.10 +.10
Thighs 22.10 21.82 -.28
Calves 13.8 14 +.20
Weight 153.8 lbs 156 +2.2 lbs
Body Fat % 15.2% 15.7% +0.5%
Lean Body Mass 130.50 lbs 13 1.60 +1.1lbs
Everything but my biceps, forearms and calves have stayed the same. The crush curls helped the pulling strength and size of the biceps, and gripping the kettlebell in swings tightened up my forearms. Calves, all I can say is the jump rope did it. Body fat crept up a half a percent but I don’t see it gathering anywhere in particular. Lean body mass went up as well, and odd balance of a pound of fat for a pound of muscle. I can deal with that, and can’t wait to see the end results and before/after pictures. I’ll probably start easing into the next program’s conditioning phase of 15 one-arm swings and 15 squat thrusts for ten rounds (I’ll work up to it).
- Three Years of Dedication; Conventional Wisdom Falls to the Primal Blueprint & Kettlebells (roninsjourney.wordpress.com)
- Geoff Neupert, StrongFirst Master Kettlebell Instructor, Releases New Video Showing the Best Upper Body Exercises to Use in Traditional Kettlebell Workouts (prweb.com)