Armor Building Workout (Follow Along)
ฝัง
- เผยแพร่เมื่อ 21 ส.ค. 2024
- Pat Flynn teaches you the internet famous Armor Building complex. A double kettlebell routine originally devised by Dan John for building strength, power, and physical toughness. Then, Pat takes you through a powerful, calorie-crushing 10 minute Armor Building EMOM workout.
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Video Roadmap:
Demonstration of Armor Building Complex begins around 1:00
Follow along workout begins around 3:20
Intermediate variation is shown around 4:20
Advanced variation is shown around 11:20
Other variations and programming tips are shared throughout, so really, just watch the entire thing, and let me know if you want to see more follow along kettlebell workouts!
Strong ON!
- Pat
That camera woman deserves a lot of credit!
Hmm, maybe.
: )
Shameless, but not wrong:D
@@antonipoblockiTo give her a little extra credit, it was colder outside than we anticipated, and I didn't tell her how long we'd be filming for.
You do. It’s hard to resist that wavy hair of Sir Pat.
Also, want to give a HUGE shoutout to Dan John, the man himself. As many of you know, I podcast with Dan weekly on my other channel: www.youtube.com/@supmuhhumbruh
Finally, be sure to subscribe to Dan's channel as well (he has an incredible amount of invaluable content there): www.youtube.com/@DanJohnStrengthCoach and check out his truly awesome Dan John University.
Strong ON!
- Pat
I pretty much do this for cardio/conditioning combined with humane burpee on other days. I use double 12kg tho, you and Dan John are strong as hell.
💪
Pat, thank you for the humor and the down to earth delivery of complexes. I am so glad to have discovered Strong ON!
Thank you, Grace, I really appreciate it!
Pat you need to invest in a 70's McEnroe-era headband. Great breakdown, one of my go-to's when I cant think of anything to do.
Dude, just wait for it. Got something coming your way in a future video.
In the meantime, happy training, Frank!
Absolute kettlebell FACTZ - Pat just kicks the stick from the blind man of ignorance.
Seriously though - love the idea of using the ABC as a base and then nudging it toward either conditioning or more time under tension.
Right. ABC is super versatile, and really does work great for BOTH strength and conditioning work. For strength, just do accumulation training with heavier loads. For conditioning, EMOM like in this video. Run it ABA one week, BAB the next week. A = strength day, B = conditioning day. Done. There's your program!
2:48 this is insane, doing a baller workout while free-balling! I knocked this out last night with a little bit of the Perfect Workout sprinkled in, short and sweet, thanks Pat and John!
All about that freedom of movement, my friend. Happy training!
Armor building is one of my go-to workouts. I always throw swings in too, but, man. It’s just a great total body burn ❤
One of my original videos on this (on my older channel) features a + Swings variations. If I remember right, I think it was 15 swings after every set of ABC. Still a solid option, but may be tough to keep it EMOM with all those extra reps.
I watch Pat's videos not just for content but pure entertainment value. He is hilarious....and sooo strong. 😅💪
👊 😎
Excellent video Pat. I liked the +Snatch variation.
Right on. Feel like just the right amount of extra challenge, doesn't it?
Love A-B-C workout, simple and effective!!!
It really is!
Great video! I've just started getting into the ABC recently and I am loving it. I can really feel it taking effect. I don't have any matching pairs so I do it asymmetrically.
Great idea of throwing in a set of snatches in between, especially as I can use the lighter kettlebell each time and I won't lose track of which side to use.
Thanks, dude!
And right: I have to continually remind people that it is not only OK, but in certain ways uniquely beneficial, to train with uneven bells. That you can easily grab one of those bells to toss in a set of snatches between sets of ABC is a convenient bonus. Happy training!
The intermediate version looks a killer. Looking forward to giving it a try!
Snatch or push up version? (I'd consider both intermediate).
You could, of course, alternate between them as well, i.e., do + snatches for 10 min, then +push ups for another 10 min.
Lot of ways to cook this complex, which is one of the reasons I love it.
Happy training!
The snatch variation definitely looks the harder of the two for me. Can feel my gas tank depleting just watching this video! Will definitely be giving both a try though.
@@KettlebellQuickies pushups I think, due to your back and triceps being fried from the cleans, presses, holding the rack. I think the "advanced" rack hold for 30s could be swapped for the intermediate really!
@@smau6785 Perhaps! However, just wait until you get to those later rounds with the rack holds. Chances are, you'll be burning up more from that than the push ups. Both are a wonderful bother, of course.
Happy training, my dude.
Gave the push up variation a try with 2x20kgs today for 15 mins. Got a real good sweat on and got the lungs cooking a bit too. Think I'll up the time then move on to the 24kgs eventually. Thanks for the video Pat.
Great video Pat, thanks !
Thanks for watching!
Pat, a half up pony tail lets you keep the hair out of your eyes while still having the mane mostly wild.
Great new channel!
We’ll get there, and thanks, dude!
Looking forward to doing this once I get extra kettlebells. I've got a 12 and 16 kilo now and I've been debating if I'd get more benefit from getting another 12 now so I can do something this and double swings at 24, or get a 20 and keep working up with single KB exercises. Not sure I could do double 16 swings now, I'm a bit nervous of previous back injuries, but can easily handle the OHP and squats.
BTW, love the podcasts with Dan!
Oh, you can * totally * run this with unbalanced kettelbells. Just switch sides every set. In fact, the two kettlebells I'm using in this video are different sizes.
As for your next bell, I would grab either a 20 or 24kg. That'll let you use a bit more intensity for certain workouts (heavier swings, low rep pressing ladders, etc.), while having a wider range for (unbalanced) double kettlebell work. How's that sound?
@@KettlebellQuickies I ended up with a 20 to use for cleans and presses. I figured out that I could take an adjustment dumbbell and put a 5lb plate on one end as ahandle and as much weight as I want in the other for swings. I've got more 25lb plates to stack on than I could ever swing 🤣
Excellent will give this a go 💪🤞
Happy training!
Great tip on the underpants!
I do what I can.
“It is so long as you don’t wear any underpants.” 😂
What secrets will I reveal next?
@@KettlebellQuickiesShhhhhhh.
This is wisdom we're getting right here 😂
@@atverde all about that freedom of movement!
I just finished my 1st week of Armor Building, as you laid it out here, and I would love your advice on how you would include chin-ups.
Simple. Twice per week. Train intensity (weight) one day (five sets of five reps or fewer; add weight to really make it difficult). Train volume (reps) the next (5 sets of max reps, bodyweight).
I've had long hair almost all my life, finally falling out and looking more like farther everyday. I think it's genetics and not stress
Keep fighting the good fight, brother!
@@KettlebellQuickies 👊
Great video!! More follow alongs! 😂
You got it. Thanks!
What are your thoughts on adding pullups every round? That is how I do the ABC because I just can't not do pullups in a workout
Yeah, good. You could just do some low rep sets, or even ladder them. I like it.
Can I do this 6x a week, but after each complex, I can add like you did another exercise?
Eg- Monday, ABC with pushup (push)
Tuesday, ABC with rows (pull)
Wed, ABC with lunges (legs)
And then vary the exercises for thurs, fri and saturday?
@@barrylarryharry7183 that’s a lot of frequency, more than I would usually recommend. 3x/week is generally good. But yes, you could add those different exercises. All good there.
@@KettlebellQuickies you're right. I just tried the abc (single kbell) for the first proper time and it killed me after 12 complexes with a 24kg.
I think just the abc is enough for now, it certainly looks easier than it is haha
@@barrylarryharry7183 that means you we’re probably hitting the right intensity, so, good job!
@@KettlebellQuickies cheers buddy, that felt so damn good! I can't wait to get upto 20-30 minutes, I imagine I'll start looking more defined by that point.
I'm going to check out more of your videos this evening, thanks for your replies dude ✌
if your squat is the limiting factor, could you change the sequence to do one squat?... and if so, what would that look like?
Why is the squat limiting for you? Just a strength imbalance, or is there some other restriction/limitation you have to squatting?
@@KettlebellQuickies Strength imbalance.... I can press 2-14kg but can not squat with that weight (FYI 59 yrs. old, 115 pound woman)....
What is the weight of the bells in the first workout?
For extra calories burned you have to have such humongous hermit hair that put on a fight:D
Neck strength, my man. Get with the program!
A full hairline is that one thing that kettlebells won't give me:P
@@antonipoblocki 😂
Adds weight and friction! Pat's maximizing his training on all fronts!
@@utubepunk Dan John talks about heavy hands. Well, this is heavy head. Works great.
I don’t shoot animals which sleeps, rest or is lying on ground
ABC its as easy as 213
You just won the comment section, Tom.
Pat, just noticed no visit from any trains this time, do they go by at 2am or what?
Oh yeah, dude, they always find the most (really, least) opportune time to roll by. Right when the baby falls asleep, when I'm recording a podcast, filming a video, etc. Guess I just caught a lucky break this time!
Pat, if a buff garden gnome stole all your kettlebells, which brands would you be looking at to start your collection from scratch? 🤔
Funny, I was just thinking about that.
Honestly, I haven’t kept up with kettlebell brands. I love my old RKC bells, and I couldn’t even tell you the brand of the bells in this video (these, if I had to guess, are at least 20 years old; got them from my old gym).
What’s good these days?
@@KettlebellQuickies Other than the Seattle Pro Kettlebells (Apollo & Atlus models) which are made in the USA, I'm really not sure anymore.
If I could swing the price (see what I did there), I'd buy at a set of the SPKs. They really engineered the kettlebell to be more ergonomic & versatile.
@@utubepunk I’ll check those out, thanks!
I have a collection of the Metrixx Elite from Kettlebells USA and they are excellent. People say they compare very favorably with the original Dragon Door KB. I’ve had them for years and they show very little wear. I think they are the best. I bought my first KBs from them 7 years ago.
@@shawnpatten6515 Thanks for the insight, Shawn.
Could you explain mystical sense of 2-1-3 sequence? Could it be just 3 clean&press followed by 3 squats ? And it is exactly 30sec
I used to think it was a bit random, but I think if you try it you'll see it seems to make sense.
3 c&p with 3 squats also sounds like a solid workout but I think it would start to really burn after a few rounds.
Sure. The rationale is pretty simple, and really has to do with the military press being the limiting intensity factor. Generally, a problem when training heavy STRENGTH complexes is the weaker moves often hold back the amount of weight you can use, thus leaving some movements under-challenged (for example, squats). Staggering the reps can help alleviate this, since you ONLY have to do one press per set.
@@atverde Right, that would still be a solid workout, but the staggered rep sequence of ABC allows for heavier loads since you aren't as limited by the number of pressing reps.
Was thinking it was designed for few ABC rounds sequentially, then cleans buy you some time to rest between squats. But in EMOM version it feels like 3 squats with some intro. And actually 3 squats are 1cl +3sq
ngl, this complex kinda blows unless you're new to complex training.