One of the presents I received from Mrs Munki at Christmas time was a 24kg kettlebell. Not very romantic but it is something I have been wanting for a while. I have worked out with kettlebells before and being a certified kettlebell trainer, I am confident using this equipment and its benefits.
I have smaller kettlebells, but one of my targets after getting back into BJJ was to improve my overall strength. I have let this side of my training slip over the past few months, to give my body time to adjust to the jiu jitsu training. It seems to have adjusted ok so it is time to get back on to it.
Now I know that kettlebells will not improve my strength as well as some of Olympic lifting techniques. But I only have a small window of time to dedicate to my strength training and kettlebells are convenient and easier to use at home.
I also wanted to reduce the potential overtraining and recovery impacts of this additional training on my aging body. I know that kettlebell training will have less of a neuro-muscular fatiguing impact on me, unlike Olympic lifting. Therefore I will be able to maintain my jiu jitsu training as the main focus.
I have looked at my time constraints and I have come up with a 20-30 minute session that should function as a full body workout. The details are below:
Mobility/Yoga – (2 Hand Swings x10 – 1 Hand Swing x10 Each Arm – Over Head Squat Press x10 – Squat Pull x 10) This is one round. Rest for 2-3 mins and continue to achieve 4 rounds.
Mobility/Yoga – (2 Hand Swings x10 – Bent Over Row x10 Each Arm – Single Arm Overhead Press Ladder 1-4 Each Arm – Single Arm Floor Press Ladder 1-4 Each Arm) This is one round. Rest for 2-3 mins and continue to achieve 4 rounds.
Mobility/Yoga – (2 Hand Swings x10 – Cleans x10 Each Arm – Half Turkish Get Up Ladder 1-3 Each Arm – Goblet Squat x10) This is one round. Rest for 2-3 mins and continue to achieve 4 rounds.
I am planning on starting with my 16kg kettlebell and progressing through to a 20kg one and then onto my new pressie, the 24kg. This seems like a steady progression that I should be able to achieve within a few months, especially as my body starts to adapt to the additional activity.
Being a clever Munki I have purposefully picked and adjusted some of the exercises to work within the constraints of the range of motion of my shoulders and their current strength, the half turkish get up. The plan is that the shoulder specfic exercises will improve my shoulder mobility and strength. If there are any issues I can always use a lighter kettlebell for the shoulder heavy exercises.
As you can see I will be starting slowly and only doing this a few days a week at the moment, as I am intending to add a couple of extra hours a week to the jiu jitsu training schedule. As I have mentioned in previous posts, I am increasing the stress I put on my body slowly to give it time to adjust, accommodate and adapt. This may also require me to keep an eye on my diet too, to adjust that to help with overall recovery and adaptation.
My intention is to do some follow up posts on this to see how I’m progressing not only with the exercise plan but with the physical changes to this old Munki’s body. I promise that stuff won’t be too graphic!