Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Fitness, Strength & CrossFit

Reply
 
Thread Tools Display Modes
Old 10-26-2010, 05:09 AM   #1
James Evans
Senior Member
 
Join Date: Nov 2006
Location: London
Posts: 594
Default KBs & 5-3-1

A little article from Mike Mahler on combining strength and kb work:

http://www.mikemahler.com/articles/fitnesstips1.html
__________________
The rationale for reduced gin intake and the knowledge of the perils of alcoholism and attendant metabolic derangement has almost entirely come from physicians and researchers.
James Evans is offline   Reply With Quote
Old 10-26-2010, 08:32 AM   #2
Jarod Barker
Senior Member
 
Join Date: Jul 2008
Posts: 320
Default

Good stuff, very cool. I like the way he's using it for warm up.
Jarod Barker is offline   Reply With Quote
Old 10-26-2010, 09:24 AM   #3
Jay Cohen
Senior Member
 
Join Date: Jul 2007
Location: Western Pa
Posts: 416
Default

Nice, thanks for posting.
Jay Cohen is offline   Reply With Quote
Old 09-12-2011, 01:56 PM   #4
Michael Melillo
New Member
 
Join Date: Aug 2011
Posts: 3
Default

And also thanks for posting this, I'm going to start using it for my work with 5/3/1
Michael Melillo is offline   Reply With Quote
Old 09-29-2011, 04:34 AM   #5
James Evans
Senior Member
 
Join Date: Nov 2006
Location: London
Posts: 594
Default

I'd be interested to know how you (or indeed anyone else) gets on.
__________________
The rationale for reduced gin intake and the knowledge of the perils of alcoholism and attendant metabolic derangement has almost entirely come from physicians and researchers.
James Evans is offline   Reply With Quote
Old 11-27-2011, 11:23 PM   #6
Linus Hector
New Member
 
Join Date: May 2007
Location: Vanersborg Sweden
Posts: 20
Default

The link is broken, can someone write down the program or have a nonbroken link
Linus Hector is offline   Reply With Quote
Old 11-28-2011, 08:10 AM   #7
James Evans
Senior Member
 
Join Date: Nov 2006
Location: London
Posts: 594
Default

It worked a year ago (+) when I posted that.

Quote:
Q: I have been training with kettlebells exclusively for a while and would like to get back into barbell training for maximum strength. However, I want to keep some KB work in my routine. How would you recommend I combine barbell training with kettlebell training?

I think Jim Wendler’s 5-3-1 program is just the ticket for your goals. In the 5-3-1 program you will be focusing on four compound barbell exercises: Military Press, Bench Press, Squat, and Deadlift. You will do each exercise one time per week. A sample breakdown is:

Monday: Deadlift

Tuesday: Military Press

Thursday: Squat

Friday: Bench Press

Determine what 90% of your one rep max is for each exercise, as you will be using a percentage of it at each workout as follows:

Week 1: 65%x5, 75%x5, 85%x5+

Week 2: 70%x3, 80%x3, 90%x3+

Week 3: 75%x5, 85%x3, 95%x1+

Week 4: 40%x5, 50%x5, 60%x5

On the last set of each workout do as many reps as you can with good form. No forced reps, negatives, etc. Week four is a back off week. After completing the back off week take your 90% of 1 rep max number and add 10lbs for lower body exercises and 5lbs for upper body exercises and stat over for another four weeks. Use the new number to calculate what weights you will use at each workout.

This takes care of the barbell training off your workout. Use kettlebells for midsection work, assistance work, and conditioning training. Here is an example of how you could add kettlebell training to the 5-3-1 program:

Monday:

Start each workout with kettlebell ballistic work to fire up the central nervous system.

Double KB Swing 3x5 (one minute breaks)

Barbell Deadlift (5-3-1 style)

Five rounds of:

One-legged KB Deadlift 1x8 each side

Alternating KB Renegade Row 1x8 each side

Hand to hand KB swing 1x15 each side

Take short breaks in between each exercise and round and do one exercise after the other until you have completed all three sets.

Tuesday

One-arm KB Snatch 3x6 each side and one-minute breaks. Use a heavy weight that you can handle for a hard set of twelve.

Military Press (5-3-1 style)

Five rounds of:

Double KB jerks 1x10 each side

Turkish Get-up 1x5 each side

One-arm KB Snatch 1x10 each side

Take short breaks in between each exercise and round and do one exercise after the other until you have completed all three sets.

Thursday

Double KB Clean 3x5

Barbell Squat (5-3-1) style

Five rounds of:

Walking KB Lunges 1x8 each side

Double KB Bent Over Row 1x10

Double KB Jump Squats 1x10

Take short breaks in between each exercise and round and do one exercise after the other until you have completed all three sets.

Friday

One-arm KB Snatch 3x6 each side and one-minute breaks

Bench Press (5-3-1) style

Five rounds of:

Double KB Clean and Push Press 1x10

One-arm KB Windmill 1x8 each side

Hand to hand KB Swing 1x15 each side

Take short breaks in between each exercise and round and do one exercise after the other until you have completed all three sets.
And no, I didn't write that out especially.
__________________
The rationale for reduced gin intake and the knowledge of the perils of alcoholism and attendant metabolic derangement has almost entirely come from physicians and researchers.
James Evans is offline   Reply With Quote
Old 11-28-2011, 11:11 PM   #8
Linus Hector
New Member
 
Join Date: May 2007
Location: Vanersborg Sweden
Posts: 20
Default

Quote:
Originally Posted by James Evans View Post
It worked a year ago (+) when I posted that.



And no, I didn't write that out especially.
Thanks
Linus Hector is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 05:28 AM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator