{"podcast":{"title":"The Hammer Cast","slug":"the-hammer-cast-1171744","podcast_index_feed_id":1171744,"rss_url":"https://salkin.libsyn.com/rss","website_url":"https://www.alekssalkin.com","image_url":"https://static.libsyn.com/p/assets/a/1/4/1/a14182d38288ed49/alekssalkin.jpg","author":"Aleks Salkin","episode_count":519,"summary":"A show about strength, health, fitness, learning languages, and becoming a more interesting person.","last_synced_at":"2026-07-18T04:17:46.126003+00:00","page_url":"https://stenobird.com/podcast/the-hammer-cast-1171744"},"episode":{"title":"Ep. 512: Zack Henderson on the Glory of Kettlebell Conditioning","slug":"ep-512-zack-henderson-on-the-glory-of-kettlebell-conditioning","published_at":"2026-07-10T13:33:00+00:00","page_url":"https://stenobird.com/podcast/the-hammer-cast-1171744/ep-512-zack-henderson-on-the-glory-of-kettlebell-conditioning","show_page_url":"https://stenobird.com/podcast/the-hammer-cast-1171744","url":"https://salkin.libsyn.com/ep-512-zack-henderson-on-the-glory-of-kettlebell-conditioning","audio_url":"https://traffic.libsyn.com/secure/salkin/ZackHendersonConditioning.mp3?dest-id=1001198","summary":"[0:04–0:07] Why Kettlebell Conditioning, Especially in Summer [0:07–0:11] Aleks' 9-Minute Kettlebell & Bodyweight Challenge (9minutechallenge.com) [0:11–0:15] Zach's Kettlebell Journey and Coaching Timeline [0:18–0:21] Audience Poll Results and the Case for Returning to Conditioning [0:21–0:24] Long-View Programming: Training in 2–4 Year Blocks and Filling Gaps [0:24–0:26] How Zach Programs Conditioning: Work:Rest Ratios and Density [0:26–0:27] Simple Conditioning Strategy: Intervals + Walking for Cardio & Fat Loss [0:27–0:26] Getting Zach's Free 4-Week Kettlebell Conditioning Challenge: https://zackhenderson.com/100-swings-a-day","meta_description":"[0:04–0:07] Why Kettlebell Conditioning, Especially in Summer [0:07–0:11] Aleks' 9-Minute Kettlebell & Bodyweight Challenge (9minutechallenge.com) [0:11–0…","key_points":[],"chapters":[],"topics":[],"duration_seconds":1600,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-hammer-cast-1171744/episodes/ep-512-zack-henderson-on-the-glory-of-kettlebell-conditioning/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-hammer-cast-1171744/ep-512-zack-henderson-on-the-glory-of-kettlebell-conditioning.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}