The 20 Minute Workout (the way it should have been)

There has been much ado about the merits of "slow cardio" lately on the internet (steady state cardio).  For me the debate comes down to the goal and the tools.  Slow cardio and interval training both have their merits.  Much more to the point, for me personally, is the tool being used.  OK, I admit that some people like it (or so they claim), but I just can't get excited about a stationary bike or a treadmill, whether for long, slow endurance type work or for more intense interval training.  So I tend to lean towards the amalgamation of various other training modalities in order to reach the same types of energy system training effects that you get with those more conventional tools.

Lately, I have had the great pleasure of working with kettlebells, specifically the American Kettlebell Club style.  And teaming them up with some tricks from Circular Strength Training I have come up with an awesome "20 Minute Workout."  But I wonder if Jane Fonda would be able to keep up...  Here is what I've been doing (with 16kg KB and 15lb CB):

• KB Swings x 10/10
• KB Jerks x 10/10
• CB Mills x 25/25
• KB Long Cycle (1 arm) x 10/10
• CB MIlls x 15/15
• KB Snatch x 5/5
• FlowFit Level 2 x 3 Rounds

This is all without pause, but going not for speed but for efficiency of technique.  Twice through the whole thing takes about 20 minutes and keeps you in that mythological "aerobic" heart rate zone.  And it is a heck of a lot more fun than scurrying around on a treadmill.

This configuration also allows me to practice for the upcoming AKC certification in Toronto while still getting a training effect.  Being a Clubbell guy, I interspersed the KB stuff with some CB Mills and some FlowFit so that I could periodically go back to some grooved and comfortable movements.  Actually, the Mills are so grooved that I keep forgetting to stop.  I zone out and the next thing I know I'm into the 30 rep range before I realize that I was supposed to stop at 25... ;-)

If I was a KB guy, trying to practice my CB work, I would probably mix it the other way around, doing a variety of CB movements interspersed with some KB stuff that I was very comfortable with.  I find it is a great way to groove new skill.  The inclusion of an already grooved movement seems to help with the overall effect.  I'm not sure if that is purely psychological or whether there is also a physiological aspect to it.  It would be a very interesting subject to explore though.

And then today I added in a little something extra.  After the above circuit, a did a little bit of vibration recovery drill (à la RESET) and then did a set of three continuous minutes per side of 1 arm KB Long Cycle.  I did not count reps.  I focused solely on good technique and staying as relaxed as possible (efficiency) for the alloted time.  Doing this at the end, when already fatigued, is a great way to find that path of efficient movement.

At any rate, I am super excited about the certification next weekend.  I am feeling like my KB technique is really starting to get strong (except for the snatch on the left which I just can't seem to quite slip into the groove).  I'm nowhere near the feats being performed by some of the AKC athletes out there though.  The weights and volumes they are doing are just phenomenal!  But then again, there was a time that I didn't think I could do a Trial by Fire with the 25 lb Clubbells.