Ep 31 Too Easy? Too Hard? How To Know If Your Workout Actually Worked Kettlebell Corner podcast

Ep 31 Too Easy? Too Hard? How to Know If Your Workout Actually Worked

1d ago 55:53

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Are you pushing too hard, or not hard enough? In this episode of Kettlebell Corner, Jeremiah Waylon and Roger Parks dive deep into the theory of training intensity, revealing how to find the perfect "Goldilocks Zone" to build strength and skill with your kettlebells without destroying yourself.

Forget feeling "smashed" after every workout. We break down the critical concept of Minimum Effective Dose (MED) and give you the objective and subjective markers you need to ensure your training is effective, consistent, and sustainable for long-term results.

Stop Overworking & Start Changing!

What You'll Learn:

The Goldilocks Zone: Why your workout should be "just enough" and the danger of training at max effort all the time.
Minimum Effective Dose (MED): The smallest amount of training required to create a stimulus and drive adaptation.
The Day-After Test: Crucial red flags (beyond just muscle soreness!) indicating you overworked and need a better recovery strategy.
RPE Simplified: Breaking down the Rate of Perceived Exertion scale (RPE) into three easy-to-understand zones to guide your daily intensity.
Rep Quality Consistency: An essential objective marker to know when to stop a set or session to prevent injury and poor habits.
Activity vs. Exercise: Differentiating movement that leads to health vs. movement that leads to measurable change.

Key Takeaways & Timestamps:

01:16 | The Short Answer: Why you shouldn't feel "smashed" after a session.
01:50 | The 80% Rule and why overworking decreases your overall volume and progress.
04:58 | The biggest mistake people make: being exhausted or being inconsistent.
08:15 | Red Flags: Identifying the signs of overtraining (joint pain, neurological fatigue, mood changes, and more).
10:39 | MUST WATCH: Debunking the myth that you need to be sore after every workout to make gains.
16:19 | The Session Test: How to know if you're doing "honest work" during your workout.
20:18 | RPE Zones Explained: Easy (4-5), Productive (6-7), and Challenging (8-9). Which zone is right for your training bulk?
27:51 | Social Media vs. Reality: Why you shouldn't compare your training to the "9-10" efforts posted by pro athletes.
29:30 | The #1 Objective Marker: Rep Quality Consistency – a non-negotiable for long-term skill development.

If you use kettlebells for strength, skill, or general fitness, this episode will fundamentally change how you approach your training week. Tune in and start making better, more sustainable gains today!

Download the Bells kettlebell training app from the apple app store here: https://apps.apple.com/us/app/bells-by-iron-revival/id1554919084

Get Roger Parks’ book Kettlebell Essentials: Ballistics on kindle or paperback here:

https://a.co/d/3JmimHQ

Subscribe to our YouTube: https://youtube.com/@ironrevival?si=zhcY_GxBkz0D3GKw

31 episodes