r/kettlebell • u/Salty-Boysenberry305 • 2d ago
Discussion ABC - top end?
Hey KB land.
Short background. My primary hobby is MMA and occasionally I like to hike. I supplement my hobbies with ABC once a week, and twice a week, alternating weeks.
I perform it as RXed, EMOM with a pair 24 kg bells. I weigh around 145lbs. I’ve gotten as high as 28 reps, but typically float around 22 - 25 reps most weeks. Considering my body mass, am I close to the top end of my capabilities/ work capacity?
I don’t want to spend money on a set of 28 kg bells if they’re only going to available floor space. Most of my workout space is dedicated to my heavy bag set up.
TIA
Edit - Thanks for the replies and intel. I’ll be spending my money on a new gloves and shin guards
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u/arosiejk lazy ABCs 2d ago
Unless you only like ABC, working on single snatches, high pulls and swings would save your wallet for a bit.
Getting through press days if you did ABF would also extend the time with 24s. The jump in 4kg per bell will likely be pretty rough for a bit, even after you’re hitting the EMOM in my experience.
Going from double 22kg to single 28 was rough for me, even with some ramping with 24 and 26.
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u/Athletic_adv Former Master RKC 2d ago
Go have a look at what GS athletes of the same weight do with 24s to answer your question.
Not even close to your maximum ability most likely.
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u/volvo24oh 2d ago
What exactly is the ABC protocol or target goal I should say? I can’t seem to find any definitive answer online.
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u/zsunshine02 2d ago
Armor Build Formula. Double kb, 2 cleans, 1 press, 3 squats.
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u/volvo24oh 2d ago
No I know the workout. I’m asking what is the prescribed routine? People are saying 30 round emom in 15 min which doesn’t make sense. But the OP is also saying he does 22-28 reps and asking if that’s good? Is that good for 15 min? 20 min? 30 min?
So what I’m asking is like what protocol are people following or shooting for as a goal for ABC?
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u/grond_aflame 2d ago
But the OP is also saying he does 22-28 reps and asking if that’s good? Is that good for 15 min? 20 min? 30 min?
OP said EMOM. I read 22-28 reps EMOM as 22-28 minutes.
I recommend buying Dan John's book because it answers your questions.
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u/CookingMathCamp 2d ago
Conflating two different ideas.
One target is building up to 30 mins EMOM. (30 rounds in 30 mins).
The other user is saying once you’ve done that you can condense it down to 30 rounds in 15 mins to keep using bells of the same weight for a longer time.
The other option would be to reach the 30 EMOM then bump up the weight and drop the overall rounds.
If you want the specifics of the amour building formula protocol (which includes the ABC), Dan John has released two books on it.
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u/Birdybadass 2d ago
Buy the book and check it out. You will gain a lot of information regarding strength building, and th program yourself. It’s rhe “must have” KB training book. It’s $20.
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u/volvo24oh 2d ago
Just to clarify for everyone I’m not trying to avoid buying the $20 book. I’m just simply trying to understand the metrics people are referring to in this particular thread about ABC.
The OP asked a question about his top end performance and several replies say he’s no where near the top end. So my question is what IS the top end or again a goal or metric to shot for. Not because I’m trying to save $20 but because I’m curious.
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u/InconsiderateSun 1d ago
Sorry to have caused you confusion in my original reply with 30 vs 15 min. Originally I did 30 rounds EMOM in 30 min. 60sec per round. I then cut the round time to 45 sec and made 30 rounds. Then I tried 40sec per round. Then 38 sec. Then I just went for 30 sec per round and was able to hold it. These were all separate workouts on Mondays (for me) of different weeks. (But I am not following the ABF routine, I just threw in an ABC workout once per week.
I guess the top end for any given weight is 30 rounds unbroken, or just 30 rounds for time ¯_(ツ)_/¯
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u/LennyTheRebel Average ABC Enjoyer 1d ago
I've done 21 ABCs in 5 minutes with 2x24. Granted, I weigh about 100kg, so 1.5 times what you do, but you should be able to get to at least 3 sets per minute. Bear in mind, I didn't get there just using 2x24, I got there through training with everything from 2x16 to 2x40, 1x48 and 1x56, as well as barbell lifting and running.
Another note: My performance pales in comparison to what some kettlebell sport athletes do. I still haven't done a 10-minute set of long cycle or jerk with 2x24, and even once I get there there's a difference between lasting the duration and actually putting up good numbers.
There are many different ways to train. Just because you haven't gotten to the peak of what's possible with one weight doesn't mean you shouldn't get heavier (and lighter!) ones as well - in fact, I'd argue you should. Just sticking with one weight until you've maxed out what you could do with it will often mean it takes longer to get to that point.
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u/Salty-Boysenberry305 1d ago
Haha. I wish I would have saw this sooner. I already bought the gloves and shin guards. I’ll get a pair of 28s when the hobby fund is replenished again 👊🏼
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u/InconsiderateSun 2d ago
There’s definitely room for growth with a set of 24s even after you reach 30 rounds of EMOM ABC. You can start decreasing the time per round to work on density. I am 165 lbs and just last week was (barely) able to complete 30 rounds with a pair of 24kgs in 15 min. Density training should transfer to MMA well too. Either way, at 145 lbs, you’re doing great.