equinelover
New member
Hey r/kettlebell! Several folks (@jwils35, @christfollower1993, @andy0, and @kanakoa) commented on one of my recent posts and suggested I consider doing a write-up of my transition from running and cycling to kettlebell training. Hope some of y’all find this helpful!
I didn’t take any progress pics along the way, but here’s an image that shows me after a fall 2019 race vs. now. I was about 167 lbs. on the left, and I’m currently around 187 lbs.
Background
I’ve been a runner for about eight years and a cyclist for approximately five. Running has always been my primary endurance sport because I love the simplicity of lacing up my shoes and heading out the door. I’m more of an “on-again, off-again” cyclist.
I’m not an elite runner by any means, but I have one win under my belt and a couple of podium finishes in smaller local races (both age group and overall). I’ve never formally competed in a cycling race, but I’ve taken part in a gravel endurance event, completed a couple of centuries, and participated in multi-day charity rides.
I also did one sprint triathlon because I figured it was about time I combined the two, haha. (Also, swimming is incredibly difficult; hats off to those who do it!)
Getting Involved with Kettlebells
I picked up my first kettlebells (a 16kg and 24kg) about three years ago to supplement my running. I was tired of getting injured and wanted a form of strength training that wouldn’t leave me too fatigued to log my miles. I did Simple & Sinister (S&S) a couple of times a week but ended up straying from it once I started ramping up my running and cycling training again.
Restarting S&S
Fast forward to the end of 2019: I was coming off one of the best running seasons of my life and went for a PR in the half marathon to close the year. I was logging 50+ miles a week and, in hindsight, racing too much and not eating enough. I ended up hurting my foot during the race and, in true runner fashion, continued training despite knowing something was off. It turned out it was a stress fracture, which landed me in an orthopedic boot for eight weeks. The only activity I was cleared for was swimming, so that’s what I did.
I’ve had several running injuries over the years, but the stress fracture was a wake-up call that I needed to be more diligent about strength training. Once the boot came off, I dusted off the kettlebells and started S&S again.
I did my swings and Turkish get-ups three to four times a week while slowly getting back to running (about 20 miles a week), and reached Simple after about four months of being back at it. I had a solid base from my previous S&S training, and my cardio was in a great spot from swimming and running.
Rite of Passage
I did a 13-week Rite of Passage (RoP) cycle as a follow-up to S&S and loved it. I started with 24kg clean and press ladders and stuck with those until I could do 5 x (1, 2, 3, 4, 5). From there, I moved up to 32kg. By the end of the program, I could press the 40kg (about 47 percent body weight) and snatch 24kg for 100 reps in just under five minutes.
I cut wayyy back on running during RoP because I needed more recovery than S&S. I usually did one or two runs a week (four to five miles each).
Total Tension Complex
After RoP, I was itching to work with double bells, so I picked up a second 24kg and started Total Tension Complex (TTC). I began with a 6-rep press and 7-rep squat pyramid and finished with an 8-rep press and 11-rep squat pyramid. TTC is simple but effective, and I think I saw some hypertrophy as a result. I cut back on running even more during TTC because the rep pyramids required a lot of recovery time. I typically ran once a week (about four miles); sometimes, not at all.
Where I’m at Now
I’m currently working through Living.Fit’s Kettlebell Origins program as a way to “reset” after TTC. I think I may follow up with the Double Gains program. I’m getting back to running twice a week, but we’ll see how that goes once I move to heavier work.
I’m also considering a personal trainer or KB instructor certification so I can help others. Strength training has been a game-changer for me, and I’d love to help fellow endurance athletes get stronger and more injury-resilient.
Hope this is helpful! Thanks for reading!
I didn’t take any progress pics along the way, but here’s an image that shows me after a fall 2019 race vs. now. I was about 167 lbs. on the left, and I’m currently around 187 lbs.
Background
I’ve been a runner for about eight years and a cyclist for approximately five. Running has always been my primary endurance sport because I love the simplicity of lacing up my shoes and heading out the door. I’m more of an “on-again, off-again” cyclist.
I’m not an elite runner by any means, but I have one win under my belt and a couple of podium finishes in smaller local races (both age group and overall). I’ve never formally competed in a cycling race, but I’ve taken part in a gravel endurance event, completed a couple of centuries, and participated in multi-day charity rides.
I also did one sprint triathlon because I figured it was about time I combined the two, haha. (Also, swimming is incredibly difficult; hats off to those who do it!)
Getting Involved with Kettlebells
I picked up my first kettlebells (a 16kg and 24kg) about three years ago to supplement my running. I was tired of getting injured and wanted a form of strength training that wouldn’t leave me too fatigued to log my miles. I did Simple & Sinister (S&S) a couple of times a week but ended up straying from it once I started ramping up my running and cycling training again.
Restarting S&S
Fast forward to the end of 2019: I was coming off one of the best running seasons of my life and went for a PR in the half marathon to close the year. I was logging 50+ miles a week and, in hindsight, racing too much and not eating enough. I ended up hurting my foot during the race and, in true runner fashion, continued training despite knowing something was off. It turned out it was a stress fracture, which landed me in an orthopedic boot for eight weeks. The only activity I was cleared for was swimming, so that’s what I did.
I’ve had several running injuries over the years, but the stress fracture was a wake-up call that I needed to be more diligent about strength training. Once the boot came off, I dusted off the kettlebells and started S&S again.
I did my swings and Turkish get-ups three to four times a week while slowly getting back to running (about 20 miles a week), and reached Simple after about four months of being back at it. I had a solid base from my previous S&S training, and my cardio was in a great spot from swimming and running.
Rite of Passage
I did a 13-week Rite of Passage (RoP) cycle as a follow-up to S&S and loved it. I started with 24kg clean and press ladders and stuck with those until I could do 5 x (1, 2, 3, 4, 5). From there, I moved up to 32kg. By the end of the program, I could press the 40kg (about 47 percent body weight) and snatch 24kg for 100 reps in just under five minutes.
I cut wayyy back on running during RoP because I needed more recovery than S&S. I usually did one or two runs a week (four to five miles each).
Total Tension Complex
After RoP, I was itching to work with double bells, so I picked up a second 24kg and started Total Tension Complex (TTC). I began with a 6-rep press and 7-rep squat pyramid and finished with an 8-rep press and 11-rep squat pyramid. TTC is simple but effective, and I think I saw some hypertrophy as a result. I cut back on running even more during TTC because the rep pyramids required a lot of recovery time. I typically ran once a week (about four miles); sometimes, not at all.
Where I’m at Now
I’m currently working through Living.Fit’s Kettlebell Origins program as a way to “reset” after TTC. I think I may follow up with the Double Gains program. I’m getting back to running twice a week, but we’ll see how that goes once I move to heavier work.
I’m also considering a personal trainer or KB instructor certification so I can help others. Strength training has been a game-changer for me, and I’d love to help fellow endurance athletes get stronger and more injury-resilient.
Hope this is helpful! Thanks for reading!
