u/ajaok81

My daughter and I are doing a deka mile next month and are going to start training for it specifically. We normally train together 2-3 times a week. Since this will be the first deka for us I was wondering if it's better to train higher weights than the standard so that they feel easier during the race or if we should do more reps so we're better conditioned. The hard core trainer in me says do some of both or even both at the same time, go heavier and do more. As long as it's not too much volume to cause injury. For context I'm 45 and a personal trainer that trains barbell, kettlebell, clubs, mace, sandbags, or some combination almost daily. She is i 14 and captains her soccer team and started varsity basketball as a freshman.

I've been swinging maces for about 6 months as a shoulder mobility warmup but only in the last month have I started programming them into workouts. It was humbling at first to have to drop weight to 5 lbs to swing 50 reps of 360s with good form. I have been able to increase the weight to 20lbs.

If I want to get stronger is it advisable to swing a heavier club for fewer reps and program it like any other lift when the goal is increasing strength or are maces better suited for high reps all the time. I have an adjustable mace and was thinking of finding my 10 rep max and doing 3 sets twice a week with progressive overload.

This makes sense to me from a science perspective but I'm not sure if it translates to a ballistic movement where the shoulders are concerned.

I've been using clubs for a little over 6 months but recently started getting serious about training. I started working on perfecting my mills after having a good grasp of inside/outside circles and shield casts.

I've worked up to 3 minutes each of inside mill right hand, inside mill left hand, outside mill right hand, outside mill left hand with an 11kg club or a loadable bulova with 5lb on it (that extra length is definitely more challenging). Rest time of 90 seconds between each. Today was the bulova and I did 68-70 mills in 3 minutes (completed 70 even though it cut into my rest). Stat works out to 23ish rpm. Is this considered fast, slow, or normal? Not really sure what I should be aiming for.

Does anyone know of any kettlebell sport clubs in southern Wisconsin or northern Illinois? I'm looking for other like minded people to connect with.

Background. I have been using kettlebells in my programs for a year and a half. I've sprinkled them in with barbell training and gone through periods of kettlebell only workouts. I've done 300 challenges, wod, complexes, etc. I recently finished 10 weeks of kettlebell only workouts. During that time my strength went up considerably where I was able to do 10 strict presses with a 28kg bell, up from 20kg when I started. I can also snatch the 28 which was unthinkable before.

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I pushed myself hard and enjoyed it but did develop some golfers elbow in my left arm which is better now because I dropped the weight and intensity of my workouts. I've also been trying to learn more about kettlebell and get better, which led me to Lebe Stark. I enjoy his content and started getting interested in doing KB sport training.

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One word. WOW. I've dropped to a 16kg Bell and can only manage 2 minutes of single C&P, take a minute break and do 2 minutes other arm. I can do 2 minutes snatches each arm back to back, and barely a minute of single arm long cycle each side.

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For the people that do sport, what is the best way to build up to 10 minutes of continuous work? Should I go lighter bells? Add 15-30 seconds a workout? Light, medium, heavy days? Any and all advice is appreciated.

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For context I am 45, 6'3" tall, and 220 lbs+/-5. I don't have aspirations of actually competing, but who knows what I may decide in the future. I'm focused on being as strong as I can be, maintaining and improving my health, and looking good.

Just picked up a used multi system. I have the opportunity to get the pec fly and lat pulldown attachments too. How good is the pulldown station on the levergym compared to a cable pulldown? Is it worth having both?

I feel like with kettlebells I don't get enough direct biceps or triceps work. Here's a little finisher complex I came up with that I've been doing a few times a week. It's perfect after a 20 minute session that doesn't gas me out.

I do 3 rounds of 3 movements 1 minute work, 20 seconds rest.

Curls

Triceps extensions

Lying pullovers

Takes me 12 minutes at the end of my workout and I finish with my arms, lats, and lower chest feeling great. Sub in other movements if you feel like it. It would work for pushups, pull ups, dips, or ab work too.