Originally Posted by Stanley Nickels (Post 8568475)

I'd like a routine that helps me integrate traditional weightlifting, crossfit, tabata, and kettle bells. This likely sounds reeruned, because the results can come from dedicating yourself to any one of those methods... but hear me out.

Originally Posted by Silock (Post 8569490)

No, it sounds reeruned because it IS reeruned. You can't build a routine with that. You have to pick one, MAYBE two. Otherwise, they are at cross-purposes. You can't set a goal that you can build toward with such a wide array of exercise styles. The general goal of "being in shape" isn't good enough. You need specifics and measurables.



Why??

45 minutes of lifting is PLENTY. Hit the compounds, and forget the rest. Do cardio on the off days. If it's a matter of boredom, that's one thing. But "maximizing your potential" -- what do you even mean by that?

Just because you aren't doing some crazy ass workout doesn't mean what you are doing is ineffective. Just because you lift heavy for a few sets doesn't mean you're somehow sacrificing overall fitness for muscular shape. A strong body IS a fit body. You want to help your muscular endurance, strength and VO2max all at the same time? Good luck. You're going to have to sacrifice something. I lift like a powerlifter, but am not huge nor am I really all that strong. Why? Because I do soccer 6 days a week. Can't have it both ways.

15-18 working sets per workout should be more than enough. The compound exercises -- bench, standing overhead press, deadlifts, and squats -- will do everything for you that a kettlebell routine will as far as training your kinetic chain. And they give you the added benefit of linear progression and measurable, attainable goal-setting.

Do your cardio afterward or on off-days. Intervals twice a week, and a long run on the other one.

Originally Posted by lewdog (Post 8570651)

But shouldn't I be puking because I am working out so hard?! LMAO

As always, great post Silock. I don't think I have ever disagreed with what you have posted. Great stuff.

Originally Posted by chiefs2012 (Post 8571227)

Got a nasty one in tonight. I still got trouble with my squats. I think i've actually regressed some in that department, but I got a form tip tonight. I'm dropping the weight and working back up with better form (keeping the knees behind the toes). I felt some joint pain while hitting some reps on bench, so I'm going to start taking the fish oils again. I kind of got lazy with those.

Originally Posted by chiefs2012 (Post 8571227)

Got a nasty one in tonight. I still got trouble with my squats. I think i've actually regressed some in that department, but I got a form tip tonight. I'm dropping the weight and working back up with better form (keeping the knees behind the toes). I felt some joint pain while hitting some reps on bench, so I'm going to start taking the fish oils again. I kind of got lazy with those.

Originally Posted by lewdog (Post 8571320)

Keeping knees behind toes is a myth. If you track right with your hips and are going below parallel, your knees go over your toes and it is not a problem. Those trying to keep knees behind toes generally are sacrificing depth to a pretty great degree.

Originally Posted by Stanley Nickels (Post 8568475)

Okay, I come to you guys having searched through Reddit/r/fitness, bodybuilding.com, and crossfit.com.

I'd like a routine that helps me integrate traditional weightlifting, crossfit, tabata, and kettle bells. This likely sounds reeruned, because the results can come from dedicating yourself to any one of those methods... but hear me out.

I really like getting a good, full workout in. I'm just not the type of guy that can workout for half an hour, go home, and call it a day. I don't know why. When I work out, I like to be absolutely exhausted. I've recently been working out three days a week, with traditional strength training on day 1, a run (~6 mi.) on day 2, and on day 3 I do a combination of kettle bell exercises and three or four Tabata exercises.

I like the setup I have right now, but feel like I'm a) not maximizing my potential, and b) have no real structure to this. On day 3, I might do box jumps (frontwards and side-to-side) for tabata along with wall sits and do three or four kettle bell routines, but I don't know if they're the only ones, if I could be doing them better, etc.

What do you more fitness-knowledgeable guys think? I'd be forever in your gratitude. Basically, I'd like a workout that lasts ~1-2 hours, three times a week.

Originally Posted by ImuMamalukabubuday (Post 8571426)

You should probably try just checking out an actual CrossFit box. What you are describing is pretty much CrossFit. It entails all of that: heavy strength work, tabata work, kettle bells, box jumps, running, etc... If you aren't satisfied with a 1 hour CrossFit workout, then do a run in the mornings in addition. CrossFit is everything you mentioned, just mixed up so it's constantly varied every day.

Originally Posted by lewdog (Post 8571320)

Keeping knees behind toes is a myth. If you track right with your hips and are going below parallel, your knees go over your toes and it is not a problem. Those trying to keep knees behind toes generally are sacrificing depth to a pretty great degree.

Originally Posted by Silock (Post 8571378)

Have you tried box squats?