I have been trying to squeeze two kettlebell workouts in a week for the last month or so, and have been alternating between two basic variations. Both require mental toughness as much as fitness and strength, which is important for any fighter.
The first is based on Steve Maxwells 300 workout where I do 300 individual repetitions of 18 different exercises without putting the bell down. This workout has a warmup component, a ballistic component, a strength component and a core component. I have been doing this with an 18kg bell and my best time is 20 minutes and 2 seconds so far.
The second is simlar but varies a little in that I do the same warmup component and then do 3 identical rounds consisting of 5 different exercises and a total of 90 reps each. Similarly I don’t put the bell down between rounds so I rest but not so much. Of the 2 this is probably the tougher workout as I really drive certain muscle groups to fatigue through doing more repetitions of less exercises. Also it is pretty close to doing three five minute rounds so is like a fight in that regard. My best time for this one is 17 minutes and 29 seconds including the warmup.
As I mentioned of the two the second is probably tougher and requires more drive to complete it, but the first covers a wider variety of movements so is more of a full body workout. I am thinking that my next goal will be to design a workout with shorter rounds probably around 2 minutes and then work towards doing 10 rounds. I’ll see how that works though.
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