ABOUT THE GUEST
Michael Krivka is a Master RKC instructor and owner of CrossFit Koncepts. He has coached thousands in kettlebell technique, barbell strength, and practical conditioning.
WHAT YOU’LL LEARN
How to structure a weekly plan that blends kettlebell grinds and ballistics with barbell lifts.
Foundational standards for the swing, clean, press, squat, and get‑up that improve transfer to barbell work.
Minimal‑equipment conditioning options that scale from rehab to performance.
Practical lessons from Michael’s cardiac recovery on risk management, progression, and adherence.
KEY TOPICS
Pairing kettlebell cycles with Olympic barbell strength blocks.
Home‑gym essentials: kettlebells, a quality Olympic bar, a rack, and safe floor space.
Simple guardrails for volume, intensity, and movement practice to sustain long‑term training.
QUICK ANSWERS
Q: Can I run kettlebell and barbell training in the same week?
A: Yes. Use kettlebell ballistics for conditioning and skill, and reserve 2–3 brief barbell sessions for heavy strength. Keep total hard sets modest and rotate focuses weekly.
Q: What kettlebell sizes work for most beginners?
A: Common starting points are 12–16 kg for many women and 16–20 kg for many men for swings; use one size lighter for presses/get‑ups if technique needs work.
Q: How should I condition if time is limited?
A: Pick short kettlebell complexes, jump‑rope, or ski/row intervals totaling 12–20 minutes after strength work, staying nasal or conversational most days.
SHOP THE EPISODE
IRON COMPANY Premium Powder Coated Kettlebells
https://www.ironcompany.com/premium-powder-coated-kettlebells-iron-company-ic-ppck?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep150
IRON COMPANY 20 kg Olympic Weightlifting Bar (195,000 PSI)
https://www.ironcompany.com/olympic-weightlifting-bar-20kg-195-000-psi-iron-company-ic-ob-5150?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep150
Legend Fitness Pro Series Power Cage
https://www.ironcompany.com/pro-series-power-cage?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep150
Vertical Kettlebell and Accessory Rack
https://www.ironcompany.com/vertical-kettlebell-and-accessory-rack-troy-barbell-gkbr-3?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep150
Concept2 SkiErg
https://www.ironcompany.com/skierg-concept2?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep150
FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep150
IRON COMPANY — trusted gym equipment & flooring since 1997
Full episode list & resources:
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
Shop Cardio Equipment (treadmills, ellipticals, bikes):
https://www.ironcompany.com/cardio-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
Shop Free Weights (dumbbells, barbells, kettlebells):
https://www.ironcompany.com/free-weights?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
Shop Gym Flooring (rubber rolls, mats, tiles):
https://www.ironcompany.com/rubber-gym-flooring?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
Shop Strength Training Equipment (benches, racks, cages):
https://www.ironcompany.com/strength-training-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
Government & GSA Buyers (contract & bids):
https://www.ironcompany.com/gsa-and-cmas-bid-information?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
RAW Articles & Training Guides:
https://www.ironcompany.com/articles?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
