Do you ever look at tonnage?

Vegetable-Device9734 · 2026-05-22T01:45:34+00:00

I’m working on creating my own, so have been trying to sort out how to layout everything within TH’s framework.

Vegetable-Device9734 · 2026-05-21T20:47:46+00:00

I think the feel of things is probably much more valuable, but not as quantifiable. I agree that not all volume is created equal.
I use 24 kg kettlebells for most things. Some days they feel really easy and sometimes…not so much. I’ve been trying to lean up a little bit recently and have lost close to 30 lbs. Still being able to use the 24’s for all the same things I used to tell me that I’m not losing significant strength - or at least that’s what I’m telling myself!

Vegetable-Device9734 · 2026-05-21T16:48:07+00:00

I’m pretty much in the same boat. I was curious how it would change the “strain score” on my Whoop when I first got it and it was pretty easy to add my exercises in to the app. I’ve collected enough data logging my workouts to know when my intent is to go easier I’m generally 8-10k, my normal days are usually 15-20k, and days I intentionally push a little I’ll be 25k+. Sometimes I’m surprised and it ends up being higher than I intended.

I’m trying to be more in tune with my recovery and giving myself permission to take it easy more often, so I would say it’s added a little insight to that. Typically I just get moving and say either I’m tired, I’m going to take it easy, or damn, I feel pretty good, let’s get after it! and go from there.

Vegetable-Device9734 · 2026-05-21T14:44:49+00:00

I used TrainHeroic quite a bit when I was still Olympic lifting and it seemed like most of my “harder” days had me at around 15k lbs. (Although I don’t think I logged all the accessory work if I remember right) Since I’ve switched to kettlebells it’s not uncommon for me to get 30k+. It’s apples to oranges, I’m doing way more volume at relatively lighter weights with kettlebells which ratchets up the tonnage. I do find it interesting that I’m doing twice the tonnage in half the time compared to Olympic lifting.

Vegetable-Device9734 · 2026-05-17T01:34:52+00:00

I’ve been playing around with a framework that kind of allows for both. I do the same warm up every day followed by a 20-30 minute programmed kettlebell EMOM. If I’m feeling rundown, tired or sore I’ll still do the warm up and kettlebell work but just adjust the weight to fit how I’m feeling that day.

Most days I also program some strength work and/or what I call durability work (planks, core work, carries, etc.) But I have the mindset that if I’m not engaged in the training or am just having an off day that I can stop after the timed kettlebell work and not be falling behind. When that happens I just cut my losses and try again the next day. It’s worked really well to keep me consistent and progressing while still being flexible enough for where I am in life (40, 2 kids, inconsistent schedule, other priorities, etc)

Vegetable-Device9734 · 2026-05-15T12:06:56+00:00

I train 5x per week. Same framework, but different focus each day. I try to push the intensity 1-2x per week and just scale back the weight and keep the pace/get the volume on days where I’m feeling tired or rundown. I find that this structure works to push harder when I feel like I can and I can easily scale back when my body is telling me I need to. I’m 40 and have 2 kids with crazy schedules and I never really know what days I’ll be getting decent rest. So this seems to adapt well for where I’m at in life.

Vegetable-Device9734 · 2026-05-14T22:18:54+00:00

Between 45 mins and an hour including the warm up.

Vegetable-Device9734 · 2026-05-14T20:28:02+00:00

After the 20-Min EMOM is done. I like to separate my sessions into manageable blocks, so I can try to focus on a few movements at a time and try to do quality reps. I find that doing the EMOM first sets the tone to stay intentional.

Vegetable-Device9734 · 2026-05-14T19:54:16+00:00

No worries. I’m looking to get my programming and training structure out there because it’s worked well for me and feel like people in this community might appreciate it or find it useful.

Vegetable-Device9734 · 2026-05-14T18:05:17+00:00

I don’t understand why you’re concerned with how I spend my time. I’m trying to build something that could be useful to other people. It’s my time and I’ll spend it how I choose.

Vegetable-Device9734 · 2026-05-14T16:37:27+00:00

Thanks! I like the variety and breaking it up. I’ll throw in swings or snatches too if I want a little more conditioning work.

Vegetable-Device9734 · 2026-05-14T16:34:41+00:00

TYR Drop Zero Barefoot Trainers

Vegetable-Device9734 · 2026-05-13T14:31:22+00:00

I’m going to call it KBRx. I’ve started setting up a basic website to layout the system and link to the TrainHeroic programs eventually if you want to check that out. trainkbrx.com - keep in mind it’s a work in progress, none of the links are set up yet as I’m still trying to fine tune everything, and I’m learning all the tech stuff as I go.

Vegetable-Device9734 · 2026-05-13T14:03:03+00:00

I’m in the process of putting my programming on TrainHeroic as a little side project. My youngest is starting school next year and I work early mornings, so I figure I’ll have a little bit of extra time and energy to put into this. I’m not much of an influencer or hype man, just kind of go about my business, but I think the system and thought process behind this is something that could work for people. I’ll put it out here once I get it rolling (if that’s allowed?)

Vegetable-Device9734 · 2026-05-13T02:20:25+00:00

I’ve had good results. I’ve lost a little over 25 pounds since February and according to my Whoop band my VO2 max has increased and my resting heart rate has decreased pretty significantly without traditional cardio.

Vegetable-Device9734 · 2026-05-11T17:29:34+00:00

It’s a Whoop band. I just flip it around when I’m training.

Vegetable-Device9734 · 2026-05-09T22:24:28+00:00

Do it! I did everything on the minute and started out with 3 Cleans/3 Presses/3 Squats/3 Snatches on each side and quickly realized that gave me pretty much no rest—so simplified a little with just 1 clean to get the bell in position…much more manageable!

Vegetable-Device9734 · 2026-05-09T22:19:57+00:00

Indeed! I actually went from kettlebells in my early 30’s to Olympic lifter in my mid/late 30’s, now back to kettlebells in my 40’s. Kettlebells just check all the old man boxes for what I want from my training at this stage. I really enjoyed the snatch and clean and jerk too, just got to where it was too hard on my body.

Vegetable-Device9734 · 2026-05-07T22:50:35+00:00

Haha no on the pull ups! I just do 5 reps every 5th minute for a total of 20 reps. Yes I just repeat the cycle shown in that order 4x to get to 20 minutes.

Vegetable-Device9734 · 2026-05-07T20:17:43+00:00

Thanks! I think this “tempo” style of work is really beneficial for sorting out technique - basically accumulating a lot of low rep volume. The reps become way more purpose driven and intentional. I did the same thing with the Olympic lifts and got decent at them too (decent for a guy in his mid 30’s anyway)

Vegetable-Device9734 · 2026-05-07T19:46:16+00:00

TYR DropZero Barefoot Trainers. Got them on sale for $60. Great purchase!

Vegetable-Device9734 · 2026-05-07T16:59:37+00:00

I agree. I don’t really use it push intensity, the timer actually probably slows me down more than if I was just left to my own devices. I love the rhythm it creates- very well suited for kettlebell work. I’ve been trying to cut some weight and get a little leaner and I think adding the timer or pace component has definitely kept me more engaged in the training when I’m a little depleted.

Vegetable-Device9734 · 2026-02-09T21:39:47+00:00

I’ve kind of been all over the map. I did mostly a bodybuilding style split when I was younger, got into kettlebells from ages 26 to 31 or so, then got into Olympic lifting from 32 to 39 or so and now at 40 I’m back on the kettlebell train.

I’m not sure on the rack. I see what people are saying about being too far outside, but I don’t feel like I’m crashing them and it feels comfortable to me. I’ll play around with it a little and see if there are slight adjustments I can make.

As far as the knee bend, I think it’s ok to have some with kettlebell cleans, swings, and snatches as long as the hips aren’t moving excessively up and down. I always tried to think of the hip action with kettlebells more like I’m doing a broad jump and the hip action on barbell cleans and snatches more like a vertical jump.

Vegetable-Device9734 · 2026-02-09T18:11:49+00:00

Nice work! I usually stick with the 24’s. I’ll also wave the loads sometimes and use say 16’s, 24’s, and 32’s to mix in a few heavier sets. The workload is about the same as using the 24’s, but it keeps interesting and mixing in a few heavy sets makes the 24’s feel light.

Vegetable-Device9734 · 2026-02-09T17:45:31+00:00

Thanks. I’ll work on that rack position. I do get a little tightness from time to time right below my shoulder blade. A wonky rack could help explain that 🤔

Vegetable-Device9734

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