This week, we’ve been talking about MRT (Metabolic Resistance Training). It’s the theme of our upcoming 28-day kettlebell Challenge.
With this method, we pack more exercise into less time. So we’re doing “big muscle” movements like squatting, rows and presses (kettlebells are perfect for this). We’re doing mid-range rep counts (no more than 10), with minimal rest between sets (10 seconds works well). And we’re training at high levels of effort.
The end result? Your metabolism is fired up all day, while we build new levels of strength in the process.
The “circuit” format where you do a prescribed number of reps of an exercise before moving on to the next one, and repeating for the rest of your list of exercises, works great here.
Check out this sample Kettlebell MRT Circuit Workout:
- KB Turkish get up – 1 rep per side
- 1 arm KB swing – 7 reps per side
- alternating KB goblet lunge – 7 per side
- 1-5 pull ups OR 12 recline rows OR 12 1 arm KB rows per side
- 5-10 burpees (do lower or higher reps, and modify as needed according to fitness level)
Do three (beginner) to five (advanced) rounds total.
The whole idea with MRT is that you pick a weight / exercise variation that is challenging. So take your time ramping up if you’re just getting back into things, BUT we need to work to find a weight that is hard eventually (that’s all relative to you of course), to get the desired results from this style of training.
What happens sometimes is that we get more beginner folks that blow through something like this with a 10 or 15 pound kettlebell, and they go – “this is easy!”
If you pick a weight that is really challenging for the work sets, the overall work load goes up, and it’s a totally different experience.
Fit men, we’d have you doing 2o or 24k / 44 or 53 pounds plus on the get ups and lunges, 28 or 32k / 63 or 70 pounds plus on the 1 arm swings, and regular pull ups.
Fit women, we’d have you doing 12 or 16k / 26 or 35 pounds plus on the get ups and lunges, 16 or 20k / 35 or 44 pounds plus on the 1 arm swings, and regular pull ups.
If you are starting lighter or don’t have access to the right weights right now or whatever else – THAT’S OKAY! You can still get great results. I just want to give some context on how this workout style is set up and how you need to do it, to get the most out of it.
And keep training hard!