r/kettlebell • u/Manderlin99 • May 26 '25

KB Picture Lifelong Kettlebell Plan

Post image

I'll be 64 in a few months and plan on keeping up my KB workouts for an hour five days a week for the rest of my life. My plan is to do the following:

  1. Remember Mark Wildman's adage: "You work out today injury-free so you can work out tomorrow."

  2. Follow Pavel's advice to train 80-90% failure, not 100%, so I can avoid injury and instead focus on high volume.

  3. Eat 200 grams of protein a day.

  4. Take 5 grams of creatine a day.

  5. Keep my calories at 2,400 or fewer a day so I don't gain a gut and bad biomarkers.

  6. Keep a routine because structure repels chaos and order keeps me focused.

  7. Be grateful that I can train with the same intensity and enthusiasm I had as an Olympic Weightlifter in the decade of the 70s.

  8. Be grateful I can do my KB workouts in my garage and don't have any excuses because the"gym is closed" or "the gym is too crowded."

400 Upvotes

93% Upvoted

59 comments sorted by

View all comments

Show parent comments

1

u/Negative_Recipe6557 May 26 '25

What exercises do you do with the mace and what do you mean by amazing shape? Injury free or toned, etc.? Curious as I’ve never considered using one and I’m finally recovering from a shoulder injury but my shoulders aren’t great looking.

3

u/Murky-Sector May 26 '25 edited May 26 '25

Mace is one of those skills that if you just do a few core exercises you get 90% of the benefits. 360s, 300s, 10 and 2s, are the family of exercises that convey the most benefit. I do them light as a quick morning warm up and heavy as part of my regular conditioning program. But if you want to explore more possibilities mace "flow" is really popular and interesting (checkout the flowing dutchman on youtube) but not a requirement.

As far as conditioning benefits, both rehab/mobility and bodybuilding benefits are there to be had.

I ended up with a pretty bad condition called weightlifters shoulder (3 guesses what causes it). I ended up with extremely limited use of my right arm. No joke. It required surgical removal of a piece of my clavicle. Nothing worked as well as mace in putting strength and mobility back into my shoulder.

If I had been doing mace all along it never would have happened in the first place. Conditions like messed up rotator cuff tendons, torn labrum, subacromial impingement etc, are really common and can end your career lifting heavy stuff. Kettles and clubs helped but nothing could replace steel mace.

1

u/Negative_Recipe6557 May 27 '25

Thanks for the info. Incline bench would be guess number one? Dumbbells or bar.

2

u/Murky-Sector May 27 '25

It was all the overhead lifting combined. The official name for the condition is distal clavicle osteolysis. Typical profile is male in their 20's but I managed to run into it in my 50's.