Build STRENGTH ENDURANCE with Kettlebells: IRON CARDIO 

OMG! After only 6 weeks of kettlebell training I'm in such better shape and am now speaking Russian. Nostrovia!!

I just realized how few subscribers you have. You explain things very clearly and having now seen you in person this past weekend just proves to me how well and often you teach. I wish I had more brainpower left to ask questions about programming

This program is great. The book is worth the money. You feel better after the workout even on a heavy day. It helps with pressing immensely.

Excellent ! Thanks Sir

Exactly what I was looking for.

Thanks for the clear explanation and pointers.

super useful, clear instructions. Thanks a lot!

Great videos with well-spoken, no-nonsense explanations. Awesome. Subbed.

By far the best KB channel out there! The information you put together is just perfect on all levels!

Great job coach!

Thank you!!

Very cool summary and explanations. Thanks for sharing. 🙌

Explained very well Louka, great video!

Thank you very much for this. This is very helpful and adds flavor and variety to the routines I've been doing.

20 minutes was like a nice walk. ❤ Thank you for explaining this program.

thank you for your great video

I bought the IC book based on this video and other recommendations. Your overview is most helpful.

Thank you for this! Just tried the level 1 today, what a great routine and felt refreshed after. Definitely will continue progressing with Iron Cardio and check out the book. (I just downloaded it)

Brilliant! 👌

Ok I've tried this a few rounds of 4 weeks periods. Absolutely fantastic. My favourite combo is: Double kb clean press squat and one pull up for every 70ish seconds. For about 20 mins. Then I finish by 3x2 TGU one on every minute and some loaded carry. I checked with a heart rate monitor. My HR stays on about 125 throughout the workout which is in my low intensity cardio range ✅ Guys! This program delivers! You feel awesome when it's finished, full body activation and I'm obviously getting stronger. I will come back to it from time to time for sure.

Reminds me of ABC (Armour Building Complex) by Dan John - double KB, 2 cleans, 1 press, 3 squats. I love that protocol.

Great Stuff (as usual) Happy Thanksgiving

💜👏💪Thank you for the in-depth explanation as always! The traveling 2s method is awesome. Favorite variation: Clean, press, squat and pull up.

This is great. I've been working on a similar kettelbell training concept for a very specific goal. I would love to talk to someone about it for tips and advice.

The simplicity of this programme is what makes it great.

This is very reminiscent of Greasing the Groove, my favorite modality, so something, low reps, thought the day, EVERY day. Then 2-3 a week, add an actual workout session...

This is a great idea. I will definitevly try this iron cardio with a 12 kg kettlebell during my next trainingsession.

You have so much good information and routines i dont know where to start.

Killer!

Those KB Posters : ****exist**** Me: "I wawnt that." 😳 (Said like the lady that wants the bowl set in Napoleon Dynamite) 😂

36 rounds. With two 24kg. Tíme 16:40. Thanks.

Very new to kettle bells been doing a great routine but this seems better. So my understanding is you do clean , press , squat for 5 reps the rest for 30secs then carry on for 20 minute or 20 sets. New to training was doing normal weights but that area is always busy then saw no one was using the kettle bells found some workouts and i love it , I would say it's even fun. Never thought I would say that about working out. Great content.

Hi there, congratulations for the chanel, it´s really great. I have a question: Can we do other exercises/complexes tha the c+p+s? Thank you.

Thanks a lot for Your videos and the lots of work behind that! I have a question: how do I count the reps when I do the exercise one side to another? Is one side one rep or do You count both side as one rep? Thank You!

Hey Coach Louka, hope you are well. I attended strongfirst SFG lvl 1 back in 2021. Just curious if you will be offering level 2 anytime in 2023?

Thanks! I really appreciate the quality of your content. Read Pavel’s Q&D book, and I appreciated the deep dive. I would be interested to get your thoughts on a related topic. More than one health and longevity expert recommends 3 hours of level 2 heart rate training a week. I use Pavel’s work to rest ratio schemes in Q&D and my heart rate tends to stay in the level 2 zone when I condition this way. Do you think this is a viable alternative?

awesome analysis. I have the book but am having problems with determining how long to rest between sets. any insights? is it just like every 30-60 seconds in general?

What are your thoughts on taking this template: Clean 2, 1, 1, 1 Press 1, 2, 1, 1 Squat 1, 1, 2, 1 Snatch 1, 1, 1, 2 and adding pullups to it? (I have to do pullups) Clean 2, 1, 1, 1, 1 Press 1, 2, 1, 1, 1 Squat 1, 1, 2, 1, 1 Snatch 1, 1, 1, 2, 1 Pullup 2, 2, 2, 2, 4 or something similar? I have already been doing Armor Building Complex for about a year off and on and I always add pullups, even sometimes sandbag shouldering and dips to that. EDIT: another question is how do you think this method would be at improving your press strength? For example if I am using 24s and 26s, but my goal is to be able to do 30 rounds with the 32s, is this a good option for that increase?

I love the concept but can't see how it will elevate the heart rate enough to be considered cardio. Happy to be corrected.

Hello. Thank you for all the amazing material you share. I have a “strange” question… what if your 5-6 rep max press is just to high? My personal prs for heavy reps are 8 left 44kg and 10 right 44kg. I’m tHinking the 44 would be just to heavy to cln pss sq for 10-15-20 sets… thanks

What do you think about swapping a lunge in for the squat?

Hello, i do 3 times a week a fulbody strenght training with bodyweight and gymnastic rings, kinda calisthenics, but focused on basics and strenght. I would love to add 2 days only Kettlebell-Workout and i look for a routine that fits my weekly-workload. So my question is, is this complex a good addition to my gymnastic-strenght traning or should i look for another Kettlebell-Complex? What would you recommend? Sorry, i have another few questions: 1 Set is Clean+Press+Squat leftside and the next set is rightside? is it a kind of EMOM? every minute on a minute 1 set?

Hi there. Thanks for the great work. I have a question about programming the training. I was kind of lost to start. So i found de Lebe Stark channel, wich says training must be real simple. So the training format is : 3 kettlebell exercices for 2 min unbroken, and 1 min rest. Repeat 4 times. It gives quite a lot of volume compared to what your programms seams to be. So for the moment i stick with 6kg and 8kg Kettlebells, otherwise i would burn. What do you think about it? Thank you very much as I am kind of loft about how I should train. Cheers from France.

For the traveling 2s once you finish the squats for 2, is that one whole set?

what is the target adaptation? muscle endurance? how does it compare to purely ballistic lifts done in similar fashion? I'm very confused when I compare it to the bjj E30 clean and jerk program when it comes to training effects.

Been doing Dan John style armor building, but I might be hiiting it too hard. if we were to apply the talk test, should that self assessment be made directly after a set? Its counterintuitive to be taking little sips of strength. I feel like there is a psychological shift needed. Combining kettlebell with pull ups, push ups and rowing has been great. Wish I had this information as a young man.

New to the channel! When you’re saying 5 rep max, if I’m doing single arm, that’s 5 per side no?

Can you combine this with your ladder drill strengthrotocol?

I'm not quite sure I got it. Is this iron cardio something I can just add let's say to my 30mins full body routine or is it just like something to do on active rest days let's say?

If you are combining Iron Cardio with S&S how many days would shoot for each?

On the set restraint, is that 20 per side or 20 total?

my 5rm would be a 20kg bell. would you recommend a double for this?

Coach I use this program.. First I do Left hand then Right hand and this 2 set... ıs it true or not ? Or Left and right = 1 set ? Which is correct... I like this program a lot..

I'm a little confused. If I was using 1 KB would doing the routine right side, then left side be 1 set. Or is right side 1 set, left side 1 set? Stupid question but I want to make sure I am ot doing too much or too little.

How long to rest between each set?

What’s the difference between this and Dan John’s armor building complex?

I am confused as to what a "SET" is. In this video, would it be 1 clean, 1 press, 1 squat is a SET? or would it be 5 cleans, 5 press, 5 squats is a SET?

Could this be done every minute on the minute?

Clean 2, 1, 1, 1 Press 1, 2, 1, 1 Squat 1, 1, 2, 1 Snatch 1, 1, 1, 2 How and when add 3 reps instead of 2 reps ? Others remain 1...I mean if I add 5 reps others remain 1...is this right ? Maybe 1 month later 1-3-1-1 etc....only one exercises high every set but othets 1..

Is it possible to train 3xweekfor 3 months with 24 kg?

Er, where are the links??

"Stay fresh"? "Avoid fatigue"? Ummm?...what's the point? Why are you training?

Kettlebells make good door stops. The barbell is for strength training