[John M Berardi]

David Whitley, RKC Team Leader, is a Kettlebell instructor and fitness professional based in Nashville TN. He has traveled across the United States and to Europe teaching his own workshops as well at the Russian Kettlebell Challenge Instructor Certification with Pavel Tstasouline.

In addition to the US Army, Vanderbilt University Football and Baseball, and
various local martial artists and law enforcement, his list of clients includes
regular people who are sick of getting zero results in the gym. He specializes in fat-loss and conditioning.

His website http://www.IronTamer.com is where old-school training meets
modern science. There you can find links to over two-dozen articles he has
written on the subject for various websites, his products and services.

But for now, check out this great program David has provided. It's meant for use with the Precision Nutrition System and it's called "Kettlebell Training For Fat Loss."

[manuel]

Thanks man! I've always done sprint intervals for fat loss because they flat out work, but they also give me a physical beating that's not always easy to recover from. I've been thinking about kettle ball training for the last couple of months, although I've never tried it. Here's my chance.

Thanks again

[barry]

In phase 3 there's two kb workouts and two interval w/o's. Are the intervals done straight after the kb w/o? There's no mention of interval days on the weekly schedule for that phase.

[barry]

Also, Surge or ICE on this program? Carter (or was it JB?) wrote on another thread that anything under 45mins = no workout drink. I've found that my KB workouts are, at the most, 30mins. Thoughts?

[Carter Schoffer]

Because it's a fat loss specific plan, you'll want to either go with a small serving of surge or a nice bolus of BCAAs (and/or whey hydrolysate) + creatine. From there you'll have to adjust depending on (1) how your body comp is changing and (2) how well you're recovering.

There's no doubt you're going to be tired after one of these bouts, don't however equate being tired with needing extra kcals via Surge for recovery. They're often related but not necessarily tied together in all instances.

If I had to give a very rough and general guideline, I'd go with the following approach -

Resistance training bouts = Surge or a combo of Surge + BCAAs and a post-workout meal with starchy carbs.

Sport specific high demand workouts / performance - same as resistance training.

GPP bouts (I include kettlebell training and running sprints in here) - BCAA (or whey hydrolysate) during and post and then a starchy carb source in first meal post-workout.

Energy expenditure bouts (aka cardio) - BCAA (and/or hydrolysate) during and post, followed by an anytime meal (no starchy carbs).

Note: use the above as a rough outline. Try it and from there, tweak to your needs / goals.

(I didn't write the program so I can't - or at least won't - speak to execution, etc)

[barry]

Cheers for that Carter!

[David Whitley]

Originally Posted by Carter Schoffer

Because it's a fat loss specific plan, you'll want to either go with a small serving of surge or a nice bolus of BCAAs (and/or whey hydrolysate) + creatine. From there you'll have to adjust depending on (1) how your body comp is changing and (2) how well you're recovering.

There's no doubt you're going to be tired after one of these bouts, don't however equate being tired with needing extra kcals via Surge for recovery. They're often related but not necessarily tied together in all instances.

If I had to give a very rough and general guideline, I'd go with the following approach -

Resistance training bouts = Surge or a combo of Surge + BCAAs and a post-workout meal with starchy carbs.

Sport specific high demand workouts / performance - same as resistance training.

GPP bouts (I include kettlebell training and running sprints in here) - BCAA (or whey hydrolysate) during and post and then a starchy carb source in first meal post-workout.

Energy expenditure bouts (aka cardio) - BCAA (and/or hydrolysate) during and post, followed by an anytime meal (no starchy carbs).

Note: use the above as a rough outline. Try it and from there, tweak to your needs / goals.

(I didn't write the program so I can't - or at least won't - speak to execution, etc)

Carter makes us Smarter

[Cosmic Phoenix]

Originally Posted by Carter Schoffer

GPP bouts (I include kettlebell training and running sprints in here) - BCAA (or whey hydrolysate) during and post and then a starchy carb source in first meal post-workout.

Carter,

I'm a bit of a newbee so please forgive my ignorance with this question but what exactly is "GPP" and "BCAA"? Thanks so much!

[David Whitley]

Originally Posted by barry

In phase 3 there's two kb workouts and two interval w/o's. Are the intervals done straight after the kb w/o? There's no mention of interval days on the weekly schedule for that phase.

Yes the intervals are a part of the workout, done all in one session. So workout 1 is 5 exercises PLUS intervals, etc.

[mc-]

If you're sore consistently, you're working too hard sport. it's true some people like more variety of moves, but try to get your variety from the moves till your body adapts.

Many folks go through what you go through in having their arms adapt to the TGU's - when i started just resting 8K against my forearms started to hurt.

A great suggestion from Steve Freides is to crush the grip of the kettlebell to reduce this problem and accelerate adaptation (i put a wash cloth between me and the bell).

As for hip flexors, are you doing any post work stretching? what exactly?

And as for shredded hands from swings: oposite advice. Use your fingers, not your palms. The palms shouldn't come into play until you start cleaning the bell.

And by variety i mean, do naked TGU's, vary the weight with them. do partials. Likewise with swings: one handed, two handed, double.

And if the handles are really scotching you, a great trip from Will Williams is to get canning parafin and put that on the handles.

One final question: who's your teacher? where are you going for more info on technique - to check yours to correct for all these very show stopping problems?

best
mc