Good little PT tonight. Five minutes “warm-up”/martial arts striking and moving practice, followed by 15 minutes of “High Octane Cardio (HOC).”
As I have discussed before, this version of HOC is basically an interval training session that mixes weights (bodyweight and kettlebell) with a bit of running as a cool-down between high-intensity sets.
In this case, I started mixed various push-up modes with two-handed kettlebell swings. It looked something like:
- Start off with 10 “dive-bomber” push-ups
- Running/walking/movement recovery set
- Two-handed kettlebell (24 kg) swings until breathing heavily and heart rate up
- Running/walking/movement recovery set
- 10 “triangle” push-ups
- Running/walking/movement recovery set
- Two-handed kettlebell swings until breathing heavily and heart rate up
- Running/walking/movement recovery set
- 10 standard push-ups
- Recovery set
- Rinse and repeat until 15 minutes are up
Finished off with five minute cool-down/stretching session. Good session, sweaty–got the heart going, got some good pump on the arms.
Nice. Now it’s shower time!
Great workout. Dive bombers are a truly awesome exercise.
Put the KB swings in there and you’re onto a winner
Stay strong
Thanks Rob. Checked out your site–you’re truly an animal! (And I mean that in the best way
).
I followed a the link from your “Superhuman Kettlebell Swings” post about, oddly enough, mixing kbell swings with your regular exercise. Great article by Bud Jeffries. Funny how he likes it too.
I had come into this technique from reading Mike Mahler’s stuff on “High Octane Cardio,” and wondering how it would blend with Scott Helveston’s (RIP) SEAL Training.
Even though Scott dwelt mainly in the bodyweight plane, his ideas of strength intervals mixed with recovery intervals mesh well with, and even precede a lot of the strength and conditioning community. Sad loss for us all, he is.
Anyway, thanks for the bump and Stay Strong, brother. I’ll see if I can repeat this as a comment on your site.
Thanks for your kind comments Bill.
Love reading about what other folk do.
Will keep up with what your upto.
Must say, very nicely written posts and some fantastic photos from your other projects.
Never heard of Scott Helveston, will be looking forward to some research. Think I need more of the cardio training as I’m gradually putting the beef on, maybe a leaf from your book.
Cheers
Rob