How can I combine STS and Kettlebells?

andilynn67

andilynn67

Cathlete
Just wondering how I can mix the two, I'm really getting hooked on the kettlebells(last nite Newport kicked my fanny). I'm also all amped up about getting STS so I'm hoping I can mix the two. What do you think? Thanks in advance for the help.
 
The only thing that I am coming up with and I don't even know how well it would work would be to add a full body bell work out on to the end of each week of STS work outs.

Something like this:

1)STS
2)cardio
3)STS
4)cardio
5)STS
6)cardio
7)KB work out
8)rest

Not knowing how intense STS will actually be though, it's hard to say if this would be a wise plan or not. You wouldn't want to end up over-training.
 
I would love to add kettlebells into the STS program. I wonder what Cathe would say about this, as I still a newbie with the kettlebells.:cool:
 
aveggiegirl said:
I would love to add kettlebells into the STS program. I wonder what Cathe would say about this, as I still a newbie with the kettlebells.:cool:
Click to expand...

I am not Cathe of course but if I had to render a guess on this one I would say that Cathe and SNM would frown on the addition of kettle bells to the STS program. They do not even recommend training for a race such as a half marathon while doing STS and that is really just running on the cardio days.
Ofcourse this doesn't mean that you shouldn't give it a try. Everyone is different and can handle different things. Try it. If it works out then good for you. If it's too much then just take the bells out of it and do them another time. :)
 
I'm not sure you can combine STS and kettlebells...(sorry:()

From what I've been reading and asking on the AOS forum, kettlebells are both cardio and strength training. If you want to include Providence once a week with STS, that would be working all your muscles again in a week. I think Cathe has advised against that. Newport is more cardio, and you are using a lighter weight, but you are still getting a full body workout.

THe only way I could see incorporating the two, would be to use kettlebells during the rest weeks. I think it would be fun and a good switch up for your body.

Did you ask this on the ask Cathe forum? I'm sure alot of people have the same question.....

HTH
 
I was wondering about this too. I just bought AOS Providence, Newport and KBWY-ES and don't want to hang up my bells during STS. But I agree with Wendy....I'll bet they'll discourage any additional forms of strength work while on STS.

JJ
 
Fit_mommy said:
The only thing that I am coming up with and I don't even know how well it would work would be to add a full body bell work out on to the end of each week of STS work outs.

Something like this:

1)STS
2)cardio
3)STS
4)cardio
5)STS
6)cardio
7)KB work out
8)rest

Not knowing how intense STS will actually be though, it's hard to say if this would be a wise plan or not. You wouldn't want to end up over-training.
Click to expand...

I was thinking about the same thing. If you keep the k-bell light (15#) then it will be more cardio/interval rather than strength training.
 
One option would be to substitute some leg exercises in STS with KB exercises that you like (swings instead of squats in meso 1/endurance, kb squats instead of some squat sets in the other two mesos, tactical lunges instead of other lunges). You could also use a KB for some 1-arm rows and oh presses, at least on some sets.

Another option would be to add a lower-body KB workout as a second leg workout of the week (granted, most KB moves involve the whole body to some extent, but some moves are more lower-body intensive, like lunges, squats, swings).

For this second option, you could do a rotation something like this (note: may work best for meso 1):

day 1 STS upper body workout 1
day 2 STS lower body workout
day 3 cardio
day 4 STS upper body 2
day 5 Kettlebell lower body
day 6 cardio or off (depending on your recovery needs)
day 7 off
 
I think everybody is right I'm afraid that putting with STS might be more than I could handle,but I like the idea of tacking a KB workout ont the end of the week after cardio, I'm just so addicted I hate to give them, up completely!
 
Hi andilynn - I wouldn't give them up completely. Depending on how STS hits you (you really won't know until you get into it) you may find that you can still get in some KB work...it just might not be a full AOS type workout.

There are lots of abbreviated KB variations that you can do to get you fix in, like Jane's/lioness' 100 swing challenge, pick 3 or 4 rounds from an AOS workout, do a 10-15 minute KB complex...the possibilities are endless.

I don't think completely giving up something that you love doing would be all that productive to your STS program...it would make me kind of resentful of it...if that makes sense...:)
 
I think Gayle and Kathryn have some good ideas about how to incorporate KB's into STS. I was thinking about dedicating one day a week to KB's during my STS rotation, but if it gets to be too much, then I'll just wait and do a full KB rotation after STS. I'm sure that after 3 or so months of STS I'll appreciate the change in training styles. ;) :D
 
what I plan to do

I think KB will complement ALL of Cathe's workouts, including STS. I started KB end of July this year. I stopped all other workouts, and did only KB's. Last week I did PUB and PLB and was AMAZED at my strength!!! I did ALL 5 sets of upper body with my 25# dumbells(except for shoulders, which I used 10#). I had to use my boyfriend's 44# KB to work my lower body because my dumbells weren't heavy enough. Kettlebells work stabilizer muscles which is only going to increase your strength in major muscle groups. So, that being said, this is MY plan for incorporating KB's (which I refuse to quit) into STS:

WEEK 1: STS workouts 1, 2 & 3
WEEK 2: KB's only
WEEK 3: STS workouts 4, 5 & 6
WEEK 4: KB's only
WEEk 5: STS workouts 7, 8 & 9
WEEK 6: KB's only
WEEK 7: STS workouts 10, 11, & 12
WEEK 8: Active rest week

As you can see, 4 weeks of STS will be extended to 7 weeks, but I can only see benefit from this. Just my opinion and what I plan to do! Can't wait, hope 2009 will be my fittest!
 
kb workouts

I used & plan on incorporating Keith Weber Xtreme Cardio; AOS Providence, Newport, & Firepower. I also just bought Phil Ross video, but previewed it and am not too sure about it. My boyfriend does KB's using Mike Mahler's workout suggestions, which I follow along with when I can using double KB, which has increased my strength.
 
jj8429 said:
...this is MY plan for incorporating KB's (which I refuse to quit) into STS:

WEEK 1: STS workouts 1, 2 & 3
WEEK 2: KB's only
WEEK 3: STS workouts 4, 5 & 6
WEEK 4: KB's only
WEEk 5: STS workouts 7, 8 & 9
WEEK 6: KB's only
WEEK 7: STS workouts 10, 11, & 12
WEEK 8: Active rest week

As you can see, 4 weeks of STS will be extended to 7 weeks, but I can only see benefit from this. Just my opinion and what I plan to do! Can't wait, hope 2009 will be my fittest!
Click to expand...

I like that idea as well.
It can definitely also help prevent boredom and the feeling of 'too much the same' from either STS or KB training.
 
jj8429 said:
I think KB will complement ALL of Cathe's workouts, including STS. I started KB end of July this year. I stopped all other workouts, and did only KB's. Last week I did PUB and PLB and was AMAZED at my strength!!! I did ALL 5 sets of upper body with my 25# dumbells(except for shoulders, which I used 10#). I had to use my boyfriend's 44# KB to work my lower body because my dumbells weren't heavy enough. Kettlebells work stabilizer muscles which is only going to increase your strength in major muscle groups. So, that being said, this is MY plan for incorporating KB's (which I refuse to quit) into STS:

WEEK 1: STS workouts 1, 2 & 3
WEEK 2: KB's only
WEEK 3: STS workouts 4, 5 & 6
WEEK 4: KB's only
WEEk 5: STS workouts 7, 8 & 9
WEEK 6: KB's only
WEEK 7: STS workouts 10, 11, & 12
WEEK 8: Active rest week

As you can see, 4 weeks of STS will be extended to 7 weeks, but I can only see benefit from this. Just my opinion and what I plan to do! Can't wait, hope 2009 will be my fittest!
Click to expand...

This is a good idea!:D. How many KB's are you planning to do per week?
 
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I have a heavy lifting routine, similar to the STS concept, which is basically one bodypart per week to its max. I do KBs once a week as a circuit workout. I agree that you want to keep it light--I wouldn't even think about going over 15 lbs (in fact I was kind of wishing I had some lighter KBs this w/e).

The only real problem I have w/KBs is fitting them around my shoulder & back routines. KB w/os are very shoulder & back dominant so if I do either the day before or the day after a KB w/o I'm kind of hurtin'. I did switch my shoulder routine so that I work them at least 24 hours after KBs.

For me it's more of a much needed muscle endurance w/o to offset the muscle building w/os. With the added benefit of cardio thrown in.
 
alternating kb's with sts

I plan on doing kettlebells on my "KB week" the same as STS..3x a week. I try to use the heaviest KB's possible. When I do Mike Mahler workouts with my boyfriend, for example, I use two 26# KB's for the exercises (tough, but helps me in in AOS & Keith Weber workouts!). I generally use 26# KB for workouts except Keith Weber I use 20#. I am very excited to merge these two workout and see what gains I can make. JUST AN FYI: I've mentioned Mike Mahler twice, so I should let you all know his DVD's are NOT follow along workouts, but demonstrations of double kettlebell techniques and nutrition information. When I bought his DVD's I thought I was getting more workouts. They're not, but I found them to be very helpful just as well. I would love to hear more suggestions how to incorporate KB's and wish all of you great gains in your workouts!
 
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