Does anyone use kettlebells for strength workouts? How do you find fitting them into your cycling plans? i workout 2-3 times per week in the on my hard ride days during the evenings. currently using dumbbells and bodyweight. i do my riding in the morning so im giving myself a good 5hrs before working on strength. im 45 now and ive been thinking a lot about my mobility/flexibility in recent months. i started yoga and mobility work a few months ago now about 3 times per week to slow down the aging progress and keep/build strength. i like the idea of functional strength gained by using kettlebells. i picked up a couple of 35lb kettlebells yesterday. They generally work out more of a broad group of muscles rather than targeting specifics like you would with dumbbells. for those of you using kettlebells, do you do full body a couple of times per week? do you try to segment your body by doing chest and tri one day, back and bi another etc? how do you work legs into your routine? do you just do them on full body days? individual leg days? how often per week? do you have any recommendations for workout sources? youtube channels etc? my current rotation is targeting specific muscle groups but im wondering if i should switch to 2 full body days per week inc legs. thats probably enough questions lol. thank for any input
Lifting: I do Legs as one workout. Upper Body & Core as one workout.
I do Legs right after my hard interval workouts - and give myself at least 2 days to recover before my next hard interval day. (Squats, Deadlifts, Bulgarian Split Squats, Toe Raises, Calf Jumps)
Kettlebells are a part of my Upper Body & Core workout, but not as stressful on the legs to the extent a full leg workout is. I try not to lift at all the day before a hard interval workout.
I’m probably doing 2 leg workouts, 2-3 Upper Body & Core Workouts per week in addition to 6 days a week on the bike, 2 hard interval days.
I do a kettlebell workout class once per week and make it a total body day. I am not actively training on the bike right now, but I don’t think you would have to really change your schedule since you are already doing your resistance training on your hard bike days. If you’re looking for more leg strength for sprints, you might want to start working in single-leg exercises since it doesn’t take to long to max out with a limited dumbbell/kettlebell selection. I add in usually one of leg press, deadlifts, and barbell squats after the KB workout. For technique and workout videos, I like lebe stark and Mark Wildman.