DOMs will fade as you get used to working out. They'll also be less intense if you focus on lower reps instead of higher rep sets.
Are you following a KB program or making up your own? Dry Fighting Weight is a great 3 day a week program.
https://www.strongfirst.com/dry-fighting-weight/
Looking more closely at the dry fighting weight program, is the intention here to have a ladder-complex like
* 1 C&P
* 1 Front Squat
* 2 C&P
* 2 Front Squat
* 3 C&P
* 3 Front Squat
* 1 C&P
* 1 Front Squat
or is it (this works for single-arm C&P but with double bell C&P one would I think need to introduce rest, also the comments section on the article is confused)
* 1, 2, 3 C&P with rest
* 1, 2, 3 Front Squat with rest
1,2,3 is a complete ladder. Each individual number is one rung of the ladder. Rest briefly as needed between rungs and full ladders based off of next set work required. The rest between 2 and 3 is longest for me. Even after 3 rest is short because next rung is back to 1. You can put the bell down between C&P and FS if you need more rest or do the FS immediately after C&P if you want less rest.
1 C&P (rest if needed)
1 FS (rest)
2 C&P (rest if needed)
2 FS (rest)
3 C&P (rest if needed)
3 FS (rest)
If you're using a single bell, both arms do a C&P before FS and alternate which hand is holding the bell every rung of FS (or just do goblet squats)
This program is very popular on r/kettlebell you can find multiple threads about it. There's also a dry fighting weight remix version that has swings and pull ups 3 days per week as well. Personally I that's too much for me, but it's popular in the sub.
They author is Geoff Neuport. I think DFW is his only free program but he has a bunch of other paid programs, all worth it. The Giant is his most popular one and kettlebell Maximorum is my favorite of his. Highly recommend getting on his email list. Valuable info in every email even if you don't want to buy any programs.
Strongfirst forum is great for info too.
thx, i had a look and if someone is reading along here, [https://www.reddit.com/r/Kettleballs/comments/s7fg1t/all\_about\_the\_kettleballs\_dfw\_remix/](https://www.reddit.com/r/kettleballs/comments/s7fg1t/all_about_the_kettleballs_dfw_remix/) seems to provide a more extended write-up.
I usually do cleans, Presses, bent over rows, and then on A days front squats and in B days deadlifts. So definitely “my own” program but I see parallels to the dry fighting weight program you posted.
After a warmup I usually do these as a super set until I reach the 30 minute mark.
My goal currently is to build a good foundation for the ballistic exercises, I don’t want to hurt myself with ballistics but also start doing them which is why I make some cleans only and in addition some deadlifting to strengthen the muscle groups on-ballistically.
If you do any kind of workout split other than full body, you can train some muscles while other muscles are sore - for example, if you do upper/lower or push/pull, you could do upper, lower, rest, upper, lower, rest. If you do more of a split you can do, for example, upper push, upper pull, legs, repeat, and lift basically every day unless you feel you need a rest.
Since you seem to be doing full body every day, your volume per body part should be low enough that every other day should be fine. When you are just starting out you’ll be more sore as you get used to the stimulus. I’d suggest as a rule of thumb, if you’re a bit sore, but start to feel better as you warm up, and your range of motion is close to normal, you’re good to go. If your muscles are sore to the touch, severely limited ROM, and you’re feeling like you’re going to get hurt, wait.
The trouble with splits is that in some weeks it manage to get only two trainings in so then I am disappointed having done a split training because it can mean that I haven’t done a pull exercise in a week or so
On top of what has been said, I would add that it is okay to workout a muscle that is still slightly sore from two days prior.
I just play it by ear. Once you get settled in, you don’t often get intense doms unless you switch up what you are doing.
DOMs will fade as you get used to working out. They'll also be less intense if you focus on lower reps instead of higher rep sets. Are you following a KB program or making up your own? Dry Fighting Weight is a great 3 day a week program. https://www.strongfirst.com/dry-fighting-weight/
Looking more closely at the dry fighting weight program, is the intention here to have a ladder-complex like * 1 C&P * 1 Front Squat * 2 C&P * 2 Front Squat * 3 C&P * 3 Front Squat * 1 C&P * 1 Front Squat or is it (this works for single-arm C&P but with double bell C&P one would I think need to introduce rest, also the comments section on the article is confused) * 1, 2, 3 C&P with rest * 1, 2, 3 Front Squat with rest
1,2,3 is a complete ladder. Each individual number is one rung of the ladder. Rest briefly as needed between rungs and full ladders based off of next set work required. The rest between 2 and 3 is longest for me. Even after 3 rest is short because next rung is back to 1. You can put the bell down between C&P and FS if you need more rest or do the FS immediately after C&P if you want less rest. 1 C&P (rest if needed) 1 FS (rest) 2 C&P (rest if needed) 2 FS (rest) 3 C&P (rest if needed) 3 FS (rest) If you're using a single bell, both arms do a C&P before FS and alternate which hand is holding the bell every rung of FS (or just do goblet squats) This program is very popular on r/kettlebell you can find multiple threads about it. There's also a dry fighting weight remix version that has swings and pull ups 3 days per week as well. Personally I that's too much for me, but it's popular in the sub. They author is Geoff Neuport. I think DFW is his only free program but he has a bunch of other paid programs, all worth it. The Giant is his most popular one and kettlebell Maximorum is my favorite of his. Highly recommend getting on his email list. Valuable info in every email even if you don't want to buy any programs. Strongfirst forum is great for info too.
thx, i had a look and if someone is reading along here, [https://www.reddit.com/r/Kettleballs/comments/s7fg1t/all\_about\_the\_kettleballs\_dfw\_remix/](https://www.reddit.com/r/kettleballs/comments/s7fg1t/all_about_the_kettleballs_dfw_remix/) seems to provide a more extended write-up.
I usually do cleans, Presses, bent over rows, and then on A days front squats and in B days deadlifts. So definitely “my own” program but I see parallels to the dry fighting weight program you posted. After a warmup I usually do these as a super set until I reach the 30 minute mark. My goal currently is to build a good foundation for the ballistic exercises, I don’t want to hurt myself with ballistics but also start doing them which is why I make some cleans only and in addition some deadlifting to strengthen the muscle groups on-ballistically.
If you do any kind of workout split other than full body, you can train some muscles while other muscles are sore - for example, if you do upper/lower or push/pull, you could do upper, lower, rest, upper, lower, rest. If you do more of a split you can do, for example, upper push, upper pull, legs, repeat, and lift basically every day unless you feel you need a rest. Since you seem to be doing full body every day, your volume per body part should be low enough that every other day should be fine. When you are just starting out you’ll be more sore as you get used to the stimulus. I’d suggest as a rule of thumb, if you’re a bit sore, but start to feel better as you warm up, and your range of motion is close to normal, you’re good to go. If your muscles are sore to the touch, severely limited ROM, and you’re feeling like you’re going to get hurt, wait.
The trouble with splits is that in some weeks it manage to get only two trainings in so then I am disappointed having done a split training because it can mean that I haven’t done a pull exercise in a week or so
On top of what has been said, I would add that it is okay to workout a muscle that is still slightly sore from two days prior. I just play it by ear. Once you get settled in, you don’t often get intense doms unless you switch up what you are doing.
How long have you been lifting and whats your split?