Lift Log

Ivan Denisov - World Record 24kg Snatch - 730 reps - 1 switch

2011-02-28T12:30:00.000-06:00

Not much to say about this effort....It boggles the mind!

Bob Peoples and The Roundback

2011-02-27T20:20:00.000-06:00

Another dated but still timely article...Originally Posted on "The Tight Tan Slacks of Dezso Ban"

Bob Peoples And The Roundback (Terry Todd)

In these two photos, which were taken in the fall of 1972 at the Peoples farm near Johnson City, Tennessee, Bob Peoples watches as Dr. Terry Todd assumes two very different positions for the beginning of the deadlift. In the top photo, Dr. Todd is set in the traditional position recommended by most experts. In the bottom photo, he is set in the position developed by Bob Peoples and used by him in his record lift of 725 made in 1947 at a bodyweight of 181 pounds.

Consider the rounded-back deadlift, the style that has been seriously advocated in articles on power training only during the past year or so. Bob Peoples figured all this out several decades ago. He correctly reasoned that a rounded back helped the leverage in the deadlift by shortening the lever arm (the back) and therefore increasing the amount of weight that can be lifted. His thinking went far beyond even this. As an innovator, he was a true radical - he went to the roots of cherished assumptions and transformed them so that they bore better fruit. The established experts of Bob's day (and most "experts" today) all insisted that the correct deadlift position involved the following things:

(1) A flat back throughout the lift.
(2) Hips low at the start of the lift.
(3) Head up throughout the lift.
(4) Chest full of air.
(5) Either a reverse or a "hook" grip or both.

Consider then, Bob's following statement, made over 20 years ago. "On October 4 I finally made a new world record deadlift record of 700 pounds. At this time I was lifting on normally filled lungs. However, I then started lifting on empty lungs and with a round back - that is I would breathe out to normal, round my back, raise the hips, look down and begin the lift. I feel this is much safer than following the customary advice of the experts. By breathing out you lessen the internal pressure and by lifting with a round back you lessen the leverage - all of which adds many pounds to your lift. I have used the reverse grip and also the overhand hook grip but I have now changed to the palms up or curl grip (with hook) and will experiment with it for a while to see if it helps."

Yet another myth Bob exploded involved the age at which a man could do his best lifting. He was in his prime between the ages of 35 and 42 and set the 725 deadlift record when he was in his 40th year. When he was 55, he was able to regularly deadlift 650 pounds at a bodyweight of approximately 190.

Bob used a great many lifting routines, but most of them revolved around the deadlift. Before his contest against William Boone, Bob did the following workout every day for several weeks:

Deadlift - 450x20, 500x15, 550x12, 600x10, 625x5, 650x2, 670-690x1.
Press - many sets of varying reps.
Squat - 200x5, 250x5, 300x5, 325x5, 375x5, 400x5.

Another method he used successfully was to work entirely on deadlifts until he felt himself going "stale" at which time he'd switch to the squat until he felt stale again, then switch back to the deadlift.

In general, he favors daily training if you can stand it, low reps working up to heavy singles, lots of partial lifting and supporting work, good nourishing country-style food, and an individualistic and creative approach to training. He suggest that beginners follow these rules as a way to begin, but that that they should feel free to experiment on their own with a variety of exercises and schedules. Bob's a strong advocate of a program of instinctive training built around a good solid core of the basic, heavy lifts.

He was and is more than a great lifter - he's a good man and he's been a good man for a long time now. When we visited him and his wife we stopped down on the main highway to get a drink of water and fill up with gas and the owner of the little country store asked us where we were from. We told him Georgia and that we'd come up to see Bob Peoples. When he heard that he began to tell us about Bob and about how the people of the area felt about him. He finished filling up our tank and as he screwed the cap back in place he turned toward us and said with a smile, "Around here, Bob's spoke of high."

A Change for Your Pulling Routine

2011-02-23T08:44:00.000-06:00

In many ways we cannot know where we are going until we know where we have been. I thoroughly enjoy reading of training methods from the past years. It is not lost on me so many ideals in training that get lost as time goes by. Great inspiration can come from educating oneself of the training methods that worked so well, but have taken hiding in our hi tech world. Many past lifters were performing feats that pale those of today. In times when simplicity ruled and results abound, we have much to learn from looking back. BB
What follows is a Repost from "The Tight Tan Slacks of Dezso Ban".

A Change for Your Pulling Routine

by Tommy Suggs (1969)

During the course of a year there are always a few weeks or even a few months which can be described as the doldrums. The doldrums are when you just finished training for a contest or training yourself to a peak and you suddenly feel what Dr. John Gourgott apply describes as “post contest depression.” No matter what you call it – doldrums or post contest depression – the symptoms are the same. You are tired of the same old exercises, especially the three Olympic lifts and the standard assistant exercises. Your enthusiasm drops and consequently you slack off on your training and lose ground to your competition who are still training hard. The recommended cure is always the same – change your routine. The only problem is that very often it is difficult to find new exercises that will work the muscles in a new and different way yet strengthen the same muscles used in the Olympic lifts. I would like to present a training program for the pulling muscles that will be new and different and at the same time strengthen the muscles used in the pulling portion of the three Olympic lifts (press clean, snatch, clean for the jerk).

Power Rows
This is one of the best exercises around to work all of the pulling muscles. Take a grip between your snatch and clean grip. First take a position as if you were going to do a deadlift – head up, back straight, hips down. Now raise your hips until your back is parallel with the floor and the weight still resting on the floor. Now keep your hips in the same position – with your knees slightly bent – and raise the weight off the floor until the bar is a few inches below your knees. This is the starting position of the exercise. Now straighten up a few inches and at the same time pull with the arms trying to touch the bar to the lower portion of your chest. As soon as you exert a pull with your arms and while you are still pulling with your arms, lower your shoulders to the starting height and try to touch the bar to your chest. Lower the bar to the starting position (not to the floor) and repeat. The motion should be performed with an emphasis on pulling the bar fast and with a snap at the point where you stop straightening the body and lower the chest to touch the bar.

The Power Row has to be one of the best off-season exercises for the pull. Every muscle used in the pulling motion is strongly worked. Let’s take a look and see why and how each muscle is worked. First, the Brachialis, the pulling muscle of the arm is strongly worked when they contact to bring the bar to the chest. The rear deltoids and traps are strongly contracted when the arms are pulled back to help give momentum to the bar as it is being raised to the chest. The spinal erectors are strongly contracted during the whole exercise as they are constantly fighting to keep the back arched and must do all the work while at a disadvantage. Also, when the shoulders are raised the first few inches to get the bar started upwards, the spinal erectors do all the work. And finally, the thigh biceps, which few people realize work hard when pulling heavy weights from the floor, is constantly contracted as it helps to maintain balance and raise and lower the body position during the exercise. No pulling muscle of importance is missed with this exercise. This was a favorite exercise of Vern Weaver who had one of the best back developments of any Mr. America winner and who power cleaned 360 while weighing only a few pounds over 200, mainly on the strength developed doing this exercise.

Include this exercise in your workouts on Monday and Wednesday. You need not do any other pulling exercises. In fact, to do more would just lessen your progress. Stick to five repetitions although you may occasionally want to drop the repetitions on your last and heaviest set to three. Here is a sample of how should work up on this exercise if you are capable of a 300 clean. Start with a warmup set of 10 repetitions with 135 and then progress in sets of 5 reps as follows: 165, 185, 215, 235, 255, 275. Remember these points: Concentrate on proper position and a fast snap as the bar travels the last few inches to touch your chest. Stay with five repetitions and include Power Rows in your training only twice a week. And most of all, when you feel strong go up a little heavier than before and if you feel a little tired or overworked slack off and don’t handle limit poundages.

Stiff-Legged Deadlift and Shrug.
It’s usually better not to work the same exercise each workout. Instead, it is better to substitute another exercise that works the same muscles, but give variety. The Stiff-Legged Deadlift and Shrug should be considered a secondary exercise in your pulling routine. The Power Rows should be worked the hardest and with the most mental and physical drive. The Stiff-Legged Deadlift and Shrug is performed on Wednesday to keep the pulling muscles in shape and to provide a change in training so you won’t get burned out on the primary exercise, which in this pulling routine is Power Rows. But just because the Deadlift and Shrug is not the primary exercise, don’t think you can just drop it from your routine. It is important that it be included, but just don’t work exceptionally heavy or hard on this particular exercise.

The Stiff-Legged Deadlift and Shrug is performed as follows: Place the feet under the bar in the same position you use when you clean a weight. Grasp he bar with your regular grip – use straps to aid your grip with heavier weights – and raise your hips until your knees are almost straight. Keep the knees slightly bent during the whole movement. Now you are in the starting position. Simply keep your legs and hips in the same position and raise the shoulders until you are standing upright. As you reach the upright position shrug your shoulders as high as possible. Try to touch your traps to your ears. Lower the bar to the floor while keeping your knees slightly bent and repeat. Your lower back and traps will get a tremendous workout. Work up with approximately the same poundage you use for your Power Rows and stick with five repetitions. Of course, you will need to adjust your exercise poundages as you progress and become stronger in this exercise.

Train three days a week only. do a pressing exercise of your choice first. Then your pull workout – Monday and Friday do Power Rows and Wednesday do Stiff-Legged Deadlifts and Shrugs. Then do squats. Follow this routine for 4-6 weeks if you have time, or for only a couple of weeks if you have a contest in the near future and want to get back to the Olympic lifts. In any event, your pull will be stronger than ever when you start back on the Olympic lifts and get them in the groove again. Just remember that there is nothing like regular training to keep making progress and there is nothing like variety to keep you training regularly.

Endure

2011-02-10T08:12:00.000-06:00

ENDURE en·dure/enˈd(y)o͝or/Verb

1. Suffer (something painful or difficult) patiently.

Below is a repost from a blog by David (Cooke?) who blogs as Southern Kettlebeller. Josh pointed to this post and I thought it was a good summation of opinion to questions regarding Kettlebell Sport and what role "Strength" actually plays.

Wednesday, February 2, 2011
Do you need more endurance in 2011?

Kettlebell Sport is known as a strength endurance sport. Most non-athletes consider kettlebells to be "heavy" weights, whether they are thinking of amateurs who compete with the 24kg kettlebells or world-class athletes who use the 32kg bells. To be fair, most folks don't lift 53 lb or 70 lb objects every day, much less put two of them overhead for fifty or a hundred times in a row.

But from an athletics standpoint, the weights that kettlebell sport athletes use are very light. Olympic weightlifters of my weight class snatch over 400 lbs; they clean and jerk over 500 lbs. Powerlifters often squat over 1,000 lbs, deadlift over 900 lbs, and bench press over 900 lbs. These lifts are completed in just seconds, for only one repetition, as opposed to the kettlebell lifts, which are repeated continually over the course of 10 minutes.

I mention all of that to give context to a statement that should be obvious, yet comes across as controversial to many who discuss kettlebell sport on popular Internet discussion forums:

Kettlebell sport is an endurance sport.

Now, some may acknowledge the truth of that statement superficially. But when you start talking training regimens for kettlebell sport, many recommend heavy lifting of some kind. Squats, deadlifts, and even presses. Rarely do these same people recommend running, rowing, or jumping rope. But lifting truly heavy weights? All the time. Recently, a great American kettlebell sport trainer, Cate Imes, addressed this phenomenon in two excellent blog posts, the most recent of which can be found here. Obviously, the title of those pieces inspired the subject of this blog.

The questions and advice posited from many kettlebell lifters and fitness enthusiests reveals the common assumption that the development of maximal strength is a priority for kettlebell sport athletes. Yet, Sergey Rudnev and Eugene Lopatin disproved this common misconception in their article Strength or Endurance, development of strength and strength endurance in Kettlebell Sport. A very readable summary of the article and one lifter's impression of it appears here. Of note in the article is that Lopatin, a multiple world-record-holder in kettlebell sport, could not meet the minimum strength recommendations for athletes who wish to participate in kettlebell sport as set by a Voropaev, a highly respected sports scientist. Yes, the world record holder could not pass the recommended strength requirements for a beginner.

Again, to be fair, Voropaev's recommendations essentially reflected the priorities of many other sports
scientists, and the prevailing wisdom of kettlebell sport throughout the years. So the assumption that the development of maximal strength is a priority for kettlebell sport athletes is neither new, nor isolated.

Both Rudnev and Lopatin teach in the department of physical training and sports of the Far Eastern Military Institute of Russia. They noted that the athletes with better results in kettlebell sport at their Institute were endurance athletes, and specifically noted the successes of former cross-country skiers, rowers, and distance runners.

Rudnev and Lopatin conlcuded that the development of maximal strength with a barbell had no bearing on the success of the kettlebell sport athlete. While some reading that sentence are still saying, "yeah, but..." let me take it a step further:

Strength endurance is not a determining factor in Kettlebell Sport lifting.

According to their article, strength endurance is the ability to perform an activity at a fast tempo for 1-3 minutes. One measure of strength endurance would be the two minute push up test that is often used as a part of the US Army's physical fitness test, in which a soldier completes as many push ups as he can in two minutes. However, per Rudnev and Lopatin, "...strength endurance is not a determining factor in Kettlebell Sport lifting. It [strength endurance] only allows you to perform at fast tempo for 1-3 minutes...Kettlebell Sport lifting [requires] endurance which allow(s) [you] to perform 10 minutes of competition time. Therefore, we should talk about the special endurance, which is necessary to work with pauses between repetitions sufficient for recovery to the next repetition..."

The authors go on to explain that, according to their studies, the development of general and special endurance are the top priorities for the kettlebell sport athlete.

This brings us to what I think should be the real question for all aspiring kettlebell sport athletes:

"Do I need more endurance in 2011?"
Only if you want to succeed.
Gods blessings on all of you,

David

BEWARE Kettlebellers...Training Sport Methods Makes You Weak...NOT!

2010-12-26T23:06:00.000-06:00

I have to laugh to myself when I am constantly reminded that forays in lifting kettlebells in a method similar to GS or KB sporting athletes makes you weak.

I have mentioned it before, but it is always ironic to me that a lifter will adopt a "sporting" method when they want to get stronger in a powerlifting movement or a weightlifting movement regardless if they intend to compete or not...., but one is deemed "misguided" when they adopt GS sporting method to get strong on a kettlebell. The strongest and most accomplished kettlebellers come from a sporting background. That alone should be a lesson unto itself.

Deadlift...As a Means, Not an End

2010-12-23T12:24:00.000-06:00

Some of the best things in life are SIMPLE!

Like most things in life there is no shortage of “advise” that one can find when researching the Deadlift. Most of that advise stems around the improvement of the lift itself. The first question I ask is...improvement for what? Competition lifting, ego, sport performance carryover, etc? An awful lot of experienced and accomplished DLer's from a competition standpoint propone deadlifting less and using supplementary exercises that strengthen each components of the deadlift. For example...Good Mornings, Rack Pulls, Glute Ham Raise, Reverse Hyperextensions, Close Stance Squats, Box Squats...and the list goes on.

That is all fine and good, but what percentage of the population actually ever has or will compete the deadlift in competition? Maybe 1%?, but probably less than that. It's always a personal decision..., but very often one encounters a method of training that may not necessarily fit with ones ultimate goals. That is a round about way of saying that to the general trainee all this deadlift assistance training, can actually detract from the overall goodness that IS simply training the deadlift in and of itself.

Depending on who you are speaking with, there are generally 2 “King” movements that come up. The Deadlift & the Squat. Both have delivered incredible results for a multitude of trainees. Generally, both are not as complex or technical as say a power clean, so it is much easier to incorporate good poundage's with more regularity for a greater number of people. For me personally, I spent a lot of my younger years in a squat rack with weight on my back. I had good success here, but as I have aged, my abilities to squat without residual pain have been limited at best. I think it simply is the result of a culmination of a lot of heavy work. It takes a toll on the hips and other joints. I find the deadlift is much easier on my body these days, and I can train it more frequently and still with good poundage's. Most that crap on that concept of abandoning the squat have not been doing it long enough or heavy enough to experience these downfalls. Squatting for me has become a high risk, low return movement as the years go by.

To me there is NOTHING more basic or, dare I say,“functional” than picking something heavy up from the ground. I am speaking in generalities, but in general living, we are faced with picking stuff up more frequently than we are to encounter a situation where we need to put something heavy on our back and squat down with it. To that also, many people are overstimulated with the auxiliary deadlift improvement movements, that they miss the simple genius of the movement itself. Keep in mind too, that a lot of the info on this training of mixed regimens are from those who are already highly accomplished and are trying to squeak every last bit of improvement out of an already high end lift. These are not new babes that decided to pull for some good general training. To wit, general trainees often overtrain themselves on axillary movements with useless volume that detracts from the simple goodness of the deadlift.

If you are not on the top 100 list of all time deadlifters and you are not planning to compete, try this simple and effective formula, free of auxiliary movements...You might surprise yourself by how effective...& fun it can be:
1)Pick it UP
2)Put it down
3)….Repeat

Tuesday Evening

2010-11-09T21:20:00.002-06:00

1A LCCJ
28kg 10:00

1A KB Swing
28kg x100) x4

FB Deadlift

PullUp

CB Mills

Monday Evening

2010-11-09T06:45:00.002-06:00

Snatch/H Snatch
24kg 11:00
24kg 10:00

1A Jerk
24kg 5:00

FB Deadlift

Run & Press

2010-11-07T11:01:00.001-06:00

Short Run
5 Miles

1A KB Press
32kg x100 NS (11:35)
28kg x100 NS (9:30)

Kettlebell & Fat Bar

2010-11-06T13:35:00.000-05:00

20:00 Kettlebell Set- 24kg
1A LCCJ 10:00
Half Snatch 10:00

1A KB Swing
24kg x200 5:45
28kg x200 5:45

FB Deadlift

2010-11-05T12:30:00.003-05:00

1A KB Jerks
40kg 5:00
36kg 5:00

1A KB Press
32kg 5:00

FB Deadlift

20:00 Kettlebell Set- 24kg
H Snatch 10:00
1A LCCJ 10:00

Kettlebell Class

2010-11-04T19:32:00.000-05:00

Kettlebell Class-24kg
1A Clean+Press 5:00 w/:30off
1A Jerk 5:00 w/:30off
H Snatch 5:00
Rest 1:00 & Repeat
33:00

FB Deadlift
FB Behind Back Deadlift

Swing- Drop Sets

2010-11-02T14:06:00.000-05:00

1A KB Swing
40kg x30 / 32kg x50 / 28kg x70 ) 150 Reps ) x7
36:30
1050 Reps
73,457 lbs
154 Avg HR
168 Max HR
514 Cal

FB Deadlift

Kettlebell Class

2010-11-01T18:41:00.000-05:00

Evening Kettlebell Class- 24kg
10:00 Set) x2
11:00 Set
33:00 Total

FB Deadlift

Training Idea-Drop Set Swings

2010-11-01T15:01:00.000-05:00

Heavy weight! High volume! High intensity!...All good things that I like to see in a training session. Been playing a good bit with swings lately. I usually break my sessions down with either a lighter, long nonstop set... or heavier, short set lower rep intervals. The other day I decided to try and get both in one session. I did this with a drop set. I liked the results, so I thought I'd share and see how it jived with some of you like minded folks.

Pretty simple really. I started each set with a heavier bell, but instead of completing a shorter set and taking a break, I dropped to a lighter bell and kept the set going. In my case I began with the 40kg, which is on the heavier side for me, then dropped to a 28kg for the lighter completion. I began with 100 rep sets. I did 40 reps with 40kg, then 60 reps with the 28kg (Switch whenever you need, just even it between arms). Took a brief rest to sip water, then repeated a few times. I then lowered the reps to 70 and did a similar drop with the 40kg & 32kg. I don't like to rest much in my training, and this format really did good things as I compressed a lot of work in a relatively short period of time without the monotony of a long nonstop set.

Below are the numbers and data from the session. This could easily be carried out with a little creativity to include more drops and even longer sets. I have not experienced any other exercise that can deliver the volume and conditioning in a brief period like the swings. If volume is lacking in your training, give these drop sets a try and see how it works for you.
From Training Log

1A KB Swing
Drop Sets-100 Reps
40kg x40/28kg x60) x5 (500Reps)
Drop Set-70 Reps
40kg x30/32kg x40) x4 (280Reps)

30:00
780 Reps
58,000 lbs
137 Avg HR
157 Max HR
347 Cal

Swing, Pull, Press

2010-10-31T15:19:00.000-05:00

1A KB Swing
Drop Sets-100 Reps
40kg x40/28kg x60) x5

Drop Set-70 Reps
40kg x30/32kg x40) x4
30:00
780 Reps
58,000 lbs
137 Avg HR
157 Max HR
347 Cal

Fat Bar DeadLift

1A KB Press
40kg 3:00) x2 (40)
40kg 2:00) x2 (24)

What Limits Performance?

2010-10-28T21:37:00.000-05:00

Limiters Of Performance
Written by Allan Besselink, PT, Dip.MDT

The debate over limitations in human performance has been waged for decades. In the endurance sports world, the commonly-held perception is that the cardiovascular system is the primary limiting factor. The belief expressed by many endurance sports coaches is that maximum VO2 and lactate threshold are the primary culprits - and thus, we need to track and scrutinize the appropriate training parameters - namely, heart rate.

But here are some thoughts to refute those claims - to take our focus away from the past and turn it towards the future.

Improvement in maximum VO2 has an upper limit unto itself - typically no more than about a 15% improvement over time. If your maximum VO2 was the primary limiter, athletes would initially undergo a significant improvement, then plateau. Once you hit this plateau, you'd go no further. We know that this doesn't happen. A low maximum VO2 doesn't prevent you from attaining high levels of performance - and a high maximum VO2 doesn't guarantee success. Athletic performance can continue to improve over years, not just months - and certainly by more so than 15% over time. There have to be other, more critical factors at play.

Lactate threshold is the next belief to be refuted. The thought is that lactate "builds up" in muscles, thereby preventing them from contracting. Yes, lactate does accumulate - but the muscle knows how to use this lactate as a fuel for muscle contraction - or it can be trained to do so more effectively. Consistent with this belief is the assumption that a muscle cannot contract in an acidic environment - which we now know is a falsehood.

On top of these issues is perhaps a more elemental one - and that is the use of heart rate as a measure of performance and workload. Though this may initially give an athlete a means to assist in the correlation of "effort" and "pace", heart rate on it's own is a tenuous measure. If you are dehydrated, it will be skewed. If you are training in the heat (or cold), it will be skewed. Your target training heart rate ranges are calculated around a moving target - namely, using your age-adjusted (calculated) maximum heart rate. So you have an arbitrary heart rate range - which will be affected significantly by environmental variables - that is calculated from an arbitrary maximum heart rate. From a mathematical point of view, it's not very accurate. From a functional perspective, it is not the best way to establish your level of work in any conditions.

So if the cardiovascular system isn't the primary limiter of endurance sports performance, what is? Well, ladies and gentleman - it's all in your head.

The central nervous system.

Yes, that gray thing between your ears, the one thing that many coaches want you to focus with and many want you to shut off. The same entity that controls your thoughts, your emotions and ... your training?

The central nervous system (CNS) is integral to muscle fiber recruitment. It's all about synaptogenesis - creating new synapses - and using them constructively. If I can send the right signal to the muscle, and it has some fuel on board, it will contract. If I can't, it won't. Unfortunately, the CNS doesn't have ready access to carbohydrate for fuel (as the muscle does with it's own locally-stored glycogen) so it has to attain it via the blood stream and liver. This is a rather limited resource and thus requires steady supplementing throughout a workout or event for optimal function. Fatigue is an issue of the CNS being unable to function properly - oftentimes due to not having the neural connections or simply not having the fuel to allow the neuron to fire.

That being the case - how do I raise the upper limit of my performance if the CNS is the limiter?

Power-based activities require the athlete to recruit a large number of muscle fibers, thereby requiring many active neural connections to do so. If I am a more efficient athlete biomechanically - ie. better running form - then I have programmed in much better goal movement patterns. Simply stated, this is having better wiring!

But, you ask, why do power activities when I am an endurance athlete? If I have a high power output, then I can (purposefully) turn back my power output (as in "slowing down my pace") and with an appropriate fuel source, go slower - longer. Given that your training has provided you with the appropriate mechanisms to gain and improve tissue integrity and "architecture" (another power-based aspect), then you are ready to go longer - without necessarily having "gone longer" as part of your training.

If you need a measure of workload, then you can use power or velocity in conjunction with perceived effort. Strange as this may sound, perceived effort has been shown in the scientific literature to be a very accurate measure of workload - and is consistently used in exercise physiology and cardiac stress testing labs worldwide.

Of course, in this discussion of the CNS we must also remember that "the brain controls everything". With that in mind (no pun intended), your ability to maintain attentional focus is critical in being able to maintain power output over time. Let's face it - how often do we tell ourselves "I can't" long before the body says "I won't"? How often does our self-talk get in the way of our performance - in an event - or in our everyday lives?

In the grand scheme of human performance, the brain is the primary limiter. Fortunately, it's also the primary resource for success. For that, we can be thankful.

Swings & Kettlebell Class

2010-10-28T14:44:00.001-05:00

1A KB Swings
28kg x120
32kg x100) x3 (300)
48kg x20) x5 (100)
40kg x40) x3 (120)

100 Rep Drop Set
40kg x40/28kg x60 (100)
35:27
740 Reps
148 Avg HR
170 Max HR
470 Cal

...Later...
Kettlebell Class- Worked with a new participant, so my work time was shorter
24kg 20:00

Some Bar Work

2010-10-27T19:46:00.002-05:00

Power Cleans
60kg x6
80kg x6
90kg x6
100kg x8
90kg x10

Dips x70

Swings & Overheads

2010-10-26T11:56:00.000-05:00

1A KB Swing
24kg x100
48kg x20) x7 (140)
48kg x10) x11 (110)
40kg x30) x2 (60)
40kg x40) x3 (120)
40kg x50
40kg x20
600 Reps

1A KB Press
32kg 5:00
24kg 5:00

1A KB Jerk
32kg 5:00

55:00
136 Avg
161 Max
629 Cal

Kettlebell Class

2010-10-25T21:09:00.002-05:00

Morning Kettlebell Class
24kg 32:00

Run

2010-10-24T11:50:00.001-05:00

Run
11.6 Miles- Pushed the Double Jogger the last 4

Power Clean
60kg x6
80kg x20

Ice Chamber

2010-10-22T13:31:00.000-05:00

I am a long time observer of the "Ice Chamber" Kettlebell Girls. They are remarkable athletes competing at a high level in kettlebell sport. Not only that, but they are showing women the strength and fitness that can be gained by this simple tool...the kettlebell. Many women are concerned with "bulking" up and looking "manly". These ladies are a testament...strength and heavy lifting all the while with a sound...shall we say, gender appropriate physique. You can move the bigger bells and still maintain a womanly appearance. Ladies...see? It can be done.

Men...Let this video be your WAKE UP call....!!! Not only is that a 28kg bell. She only weighs 60kg. It's just shy of 1/2 Body Weight!

...Thanks Danny for sending this over.

Kettlebell Swings & Press

2010-10-22T12:05:00.000-05:00

1A KB Swings Intervals
24kg x300
40kg x30) x10 (300)
32kg x50) x6 (300)
32kg x100
1000 Reps
41:40
149 Avg HR
166 Max HR
558 Cal

1A KB Press
32kg 5:00
28kg 5:00

Swing Intervals

2010-10-20T11:30:00.001-05:00

1A KB Swings
24kg x100) x2 (200)
32kg x40) x3 (120)
40kg x20) x10 (200)
32kg x50) x7 (350)
28kg x50) x4 (200)
48:20
Reps 1070
Volume 73,721 lbs
Avg HR 131
Max HR 156
Cal 515

Kettlebell & Squat

2010-10-19T13:24:00.000-05:00

20:00 Set- 28kg
1A KB Clean 15:00
Press+Windmill 5:00

1A KB Swing
28kg 6:00 (214)

Squat
80kg x12

Overhead Work & Deadlift

2010-10-18T20:51:00.001-05:00

48kg- 50 Reps NonStop
Push Press 5L/R) x3 (30)
Jerk 5L/R) x2 (20)
7:20

1A KB Press
40kg 2:00 (16)

1A KB PushPress
40kg 1:30 (16)

Deadlift
140kg x20

48kg- 50 Reps Overhead NonStop-Done

2010-10-18T20:39:00.000-05:00

Earlier this month I set a goal to put the 48kg bell overhead 50 Reps NonStop. I have not done a lot of work with this heavier bell, so I thought it would be a good way to "get acquainted". I knew it would not be presses this time.
Had a long day of flying today, and was not up for a long workout tonight. I was going to push the 48 for a few reps and see how things felt, but had the camera rolling just in case. Feeling good after about 30 reps I decided to complete 50.

It broke down like this:
48kg
Push Press 5L/R) x3 (30)
Jerks 5L/R) x2 (20)
BodyWeight 79kg (174lbs)
Just under 7:30

Felt like I took a bit of good natured flack for not videoing the 100 Rep Presses a few weeks ago, so I ran the camera for the entirety of this one. If nothing else I give you some music appreciation featuring Pink Floyd and Willie Nelson!

Kettlebell Cardio & Squat

2010-10-17T11:49:00.003-05:00

Kettlebell Set 30:00 NonStop- 28kg
H Snatch 10:00
Swing/Jerk 10:00
1A LCCJ 10:00

Squat
80kg x10
90kg x20

A Tale of Two Volumes

2010-10-16T17:20:00.000-05:00

One thing that I attempt to express to people when I am introducing them to timed set training is the relative ease in which work capacity/endurance/fitness is developed through some pretty quick and impressive increases in their average working volumes when incorporating longer duration sets. One thing I point out is... not only is the total volume of work generally much higher, but often that high volume of work is packed into a significantly smaller time period then they were training before.

I wanted to do a before and after volume comparison of one of my Timed set trainees.

For easiest comparison, I took 3 training days from a weeks worth of training to compare. Previously... this lifter was performing a Heavy, Moderate, & Light workout interspersed with variety days to round out the week. Now we are doing 4 days of timed sets and one variety day. I omitted the variety days from this comparison and choose just to focus on the volumes done from 3 days of Kettlebell Training. Although this will not be a apples to apples of weekly training volume since the session format has been altered slightly, it will give a good comparison to the daily training volumes.

Heavy Day (Before)
1 Clean+Press Ladders 5x5...I took that as 1+2+3+4+5 R/L (14kg) 4629lbs
Swings :30 on/:30off 20kg 6172lbs
Total Vol 10,801lbs

After
Clean+Squat (14kg) 10:00 1851lbs
Swing/Jerk Combo (16kg) 16:00(Swing 10368/Jerk 2257) 12,625lbs
Press (14kg) 4:00 864lbs
Total Vol: 15,340lbs

Moderate Day (Before)
Clean+Press Ladder (14kg) 5x1+2+3 R/L 1851lbs
Swings :30 on/:30off (20kg) 2645lbs
Total Vol: 4496lbs

After
Push Press (16kg) 3:00 w:30off ) x3 1904lbs
Swings (16kg) 3:00 w :30off) x4 6912lbs
Squat (14kg) 5:00 1080lbs
Total Vol: 9086lbs

Light Day (Before)
Clean+Press Ladders (14kg) 5x1+2+3 R/L 1851lbs
Snatch pyramid reps(14kg) 1111lbs
Total Vol: 2962lbs

After
Clean (14kg) 5:00 (2314lbs) (16kg) 4:00 (1410lbs) ….(3724lbs)
½ Snatch (14kg) 4:00 w/:30off) x4 (4444lbs)
BU Clean (12kg) 3:00/w :30off) x2 (1746lbs)
Total Vol: 9914lbs

So only comparing these customary 3 workout session:
Before Total Volume: 18,259lbs Avg Volume=6, 086lbs

After Total Volume: 34,340lbs...Avg Volume=11,446lbs

That is a difference of average daily volume of over 2.5 tons. This trainee has built up to this volume over a period of less than 2 months. I don't have great data on the previous session times, but most of the timed set sessions have been held to 35:00 or less. That is an incredible improvement in volume and I'd wager also that the sessions are being completed in less or no longer time than the previous protocol sessions. Training with these volumes builds huge abilities in work capacity and overall fitness and strength. The other interesting thing that is evident here, with my own training, and with others I have spoken to, is these volumes can be attained multiple days a week without soreness, staleness and fatigue.

High Volume...Not Just a Man's World

I think to adequately express the training experience, I'll share this quote from our correspondence in HER own words...That's Right HER, and she is pushing some weights and volumes that many men are not close to hitting.
“Wow that is really cool. WOW! I am blown away by the volume I am moving! Never realized it, I was having so much fun....and by fun I mean working hard and enjoying it ;) I never looked at it that way. For me, the programs are so different, I never thought to compare. I can't believe how much MORE I am lifting in these sessions. It doesn't feel like more. The time flies by and I am really enjoying my training.

...the difference I can feel in my performance is not the weight lifted, but I feel my form is better. which I guess, performance is form...? I am concentrating more on form than lifting a certain amount or getting to a certain rpm/amount (even though I count rpm, I am not "aiming" for it- and sometimes I don't count it.)

I am definitely not fatigued, I like being able to drop if my form is not going well, or I just don't have it in me that day.- much easier to adjust for me. In ___ - I was feeling fatigued, which is why I stopped. And it was not easy to adjust to the way I was feeling.”

Morning Run

2010-10-15T10:51:00.000-05:00

Morning Run
17 Miles

Water
Chia/Water Mix
Fig Newtons

Kettlebell & Squat

2010-10-13T13:18:00.000-05:00

Lift Party today. Jake, Josh, and Benton joined in the fun. Good day of training. We "lifted" the "missing man" for Patrick.....

1A KB PushPress
40kg 3:00 (24)
40kg 3:00 (24)
40kg 2:00 (18)

1A KB Press
32kg 3:00 (30)
32kg 3:00 (30)
32kg 2:00 (24)

Squat
60kg x9
80kg x9
90kg x9

Night Cap-Swings & Jerks

2010-10-12T21:16:00.000-05:00

1A KB Swing
24kg x500NS (14:15)

1A KB Jerk
24kg 16:00

Squat & Kettlebell

2010-10-11T12:40:00.004-05:00

Squat
60kg x9
80kg x12
90kg x10

F Squat
60kg x10

1A Swing Intervals
40kg x140
32kg x100
...Later...
Kettlebell Class-24kg
15:00 Set
10:00 Set
5:00 Set
32:00 Total Time

New Goal- 48kg Kettlebell Overhead-50 Reps NonStop

2010-10-10T10:27:00.000-05:00

I have been pretty focused on the marathon distance training of late and have not ventured much from that. Since the distance is done for now, I'd like to return focus to the fun side of training. STRENGTH!

I played with putting the 48kg bell overhead the other day and saw some real room for improvement there. SO...new short term goal will be putting that kettlebellbell overhead 50 Reps, however that may be. For now that weight still owns me, so it will have to be a combination of jerks, presses, and push presses. After the 50 is done, Ill see what mood strikes me from there. For the short term that will be more than enough to keep my occupied.

I have always enjoyed pulls, but have had a big interest in pressing lately. In later posts I'll discuss what I consider some key technical and training points to specifically improve the overhead lifting abilities. For fun and entertainment I'll delve in to some of the history behind the press from Olympic Lifting, and on a topic I am less familiar with...The Old Time Strongmen pressing. I always find it educational to seek out those who have already "walked the road" and see what can be gleaned from their success.

Long Run- Back Off Week

2010-10-10T09:58:00.000-05:00

Morning Run
12.2 Miles

Water
Chia...Mixed with a water bottle. Made a gel substance. First time I have tried it this way. Very good results.

Bar Work

2010-10-09T13:40:00.002-05:00

Clean DL
140kg x20

Clean+Press
60kg x15

Long Run Tomorrow

Kettlebell Morning Class

2010-10-08T12:05:00.000-05:00

Morning Kettlebell Class- 24kg
10:00 Set
19:00 Set
30:00 Total Time

Spin & Kettlebell

2010-10-07T19:15:00.000-05:00

Early Morning Spin
40:00 Big Gears

Evening Kettlebell Class-24kg
11:00 Set
10:00 set x2
33:00 Total

Kettlebell Overhead Work

2010-10-06T13:41:00.001-05:00

1A KB Jerk
24kg 5:00

1A KB Press
48kg 2:00 (10)- Have not pressed this one much. Wanted to get a baseline. Plenty of room for improvment.

1A KB PuPress
48kg 1:30 (10)
48kg 3:00

1A KB Press
40kg 3:00 (22)

1A KB PuPress
40kg 2:00 (20)

Clean Deadlift
140kg x20

Kettlebell Classes & Deadlift

2010-10-04T16:12:00.003-05:00

Morning Kettlebell Class
30:00 24kg

Deadlift
140kg x30

...Later...
Evening Kettlebell Class
30:00 24kg

High Volume/High Intensity-The Strength Behind High Rep/Timed Training

2010-10-04T13:31:00.000-05:00

In the last couple of posts I have been discussing why the kettlebell might be so effective for various attributes. Endurance, Strength Endurance, etc. As I mentioned in previous posts I was very surprised by the strength gains I had while training primarily for longer timed sets. Generally, when going for time we expect certain improvements, but strength is often not an expected one.

Justa...Doing what he seems to do best...

I particularly like the concepts of strength training advocated by a couple of individuals. The first is Steve Justa. In a lot of ways he approaches his strength training as a form of manual labor. I very much like the way he discusses the ease of which a manual laborer can do their jobs day in and day out. Often times like in his examples of hay bailing, it is moving, carrying, tossing moderate to moderately heavy loads all day long. He notes the great strength attributes attained by such a laborer.

In some specific training the suggests using “lighter” loads with some typical ranges 60-80% of 1 RM. He then employs many reps at that weight, and repeats that very often. The result is a very, very high volume of work. Even though those might be considered “lighter” in nature when compared to more conventional strength protocols that suggest 80-90% 1 RM for a couple of lower rep sets. The volume in Justa's approach over time builds really useful strength... “A working mans strength” that has a lot of practical application, and in my opinion builds a great work capacity.

Dan John...A baby pic.

In a somewhat similar approach, Dan John also has advocated the a similar High Volume/High Intensity training. He speaks of doing the moderately heavy weights for sets of 30 reps in some examples. He also states... “High Volume and high intensity, or as we used to say, heavy weights and high reps, is probably the lost art of strength training.” Let's highlight that last part one more time..."THE LOST ART OF STRENGTH TRAINING." I believe what he says is true. I have been training the better part of my life and I have made more significant improvements in the short time I have been doing this high/high training that at any other point in my lifting career.

Kettlebells although relatively light from the standpoint of a loaded bar, have to be taken in context. If we are working unilaterally, for adequate comparison we have to look at what a RM would be on that particular movement. Let's take a trainee who has a 1RM of 40kg in a strict press. If he is then able to train with a 24-32kg bell he is working in at an intensity of 60-80% of that one rep max. Does that range look familiar? That is where Justa said the strength was found when working for high volumes. If through conventional training views, working low reps with 70-80% 1RM is great for strength, imagine what working for high reps with that same weight could deliver from a strength improvement standpoint.

Let's take a set with a 28kg bell that is 70% of that press 1RM. With frequent switches let's say we are able to work for 10:00 NonStop getting 10RPM. That is 100 Reps in 10:00 and 2800kg(6172 lbs) of pressing volume. Compare that to the lifter who is only doing 5 sets of 5 each arm with that same weight and taking longer breaks between sets. That is only 50 Reps and with the rest intervals probably completed in about that same 10:00 time period. 1400kg although probably effective, pales in comparison to the timed set alternative. A component to power is time. Even if the total reps completed are the same, Id give the nod to timed sets as it would have been completed in less time than the work/rest practitioner.

I cannot think of any other type of strength endeavor where a lifter will/can lift that percentage of 1RM of that amount of time. To put work like this in perspective lets take a 300lb squatter. Working with 70% or 220lbs...let's do 50 reps NonStop. That seems impossibly difficult. With the unilateral work with the kettlebell, and the relative comfort of the design we CAN very effectively work in these intensity ranges for high amounts of reps/time.

Another thing you cannot discount is the effect that supporting the bell for the entire time has on the body. I addressed this TUT component in my last post. It Matters!! Also from an endurance standpoint the Heart Rate elevates significantly with these efforts. In this case we can have various intensities of work going on simultaneously in the same work set. A Moderate intensity weight with a high intensity Heart Rate. The interconnected nature of all these components really makes it easy to see how the kettlebell can work differing fitness attributes at the same time. Pretty neat I think... and Effective!

If none of this makes meaningful impact, then we can look at performance results. Kettlebell practitioners of timed sets routinely display greater strength feats than lower set rep practitioners. A Sport athlete jerking a 200lb kettlebell for reps. A timed set & GS lifter performing 225lb squat for 212 consecutive reps. From a personal experience I have seen massive improvements, on a variety of lifts.

There is no shortage of similar feats & performance results. Timed training builds strength. It builds a usable, workable strength. There is tremendous strength found in this high volume work. The concepts of why make sense and I'm very glad that I stumbled on to this method of kettlebell training.

This is not about “Sport Training”. This type of training is and can be utilized by anyone who is looking to just improve from a general standpoint. You owe it to yourself to find out if timed sets have a place in your strength & conditioning arsenal. You have nothing to loose and very much to gain.

Kettlebelling to a Marathon- Week 11- Marathon DONE!

2010-10-03T10:35:00.000-05:00

Of little patience....I....!

In week 11 of my marathon prep for the Nov 13 event, I decided to go ahead and hit the marathon distance. I decided to do this for purely selfish reasons.

For quick recap, I had set out to train for the marathon distance while training only one run per week. The weekly conditioning consisted of only kettlebell work as substitution for “weekly shorter runs”. For 10 weeks I held myself to that. Even though there is nothing to particularly prove by holding myself to these guidelines...it is my personality to do what I set out to do. As of yesterday we are still 7 weeks out from the actual event. I simply want to do other things in training now, like cycling etc. Prior to completing the distance I was holding myself to only training kettlebells for conditioning, as I wanted to keep within the constraints that I set for myself, I had abstained from any other training that was tempting my attention.

For no other purpose than to free my own mind, I decided to take a try at the marathon distance and simply get it done. So yesterday I completed a run of 26.32 miles for that days training run. That accomplished the goal I had set for myself of one run per week and kettlebelling to the marathon distance. With that completed, I can in good conscience to myself do other things.

I am still going to run the Soldier Marathon on Nov 13, but from here on in I'll run, or cycle during the week if the mood suites me.

Just for the sake of comparison, I ran some numbers on this training cycle to see how it compared to more traditional or conventional marathon training programs. In general, most programs prescribe about 15 miles a week BEFORE the weekly long run. So to this point on a traditional training plan my mileage to date would have been about 265 Miles of running before the marathon distance yesterday. With the “One Run” plan, that mileage before yesterdays run was only about 115 Miles. That is a whopping 150 Miles difference. To me that is a pretty significant savings to get a similar result. Considering that many running injuries result from overuse, saving 150 miles of leg pounding might dramatically lessen the chance of injury.

The main take away for me here is, the kettlebell is a damn effective tool for training for long duration events. A lot of that result is in the way the kettlebell training is used. For me it was timed sets working for longer durations. This so closely mimics the conditioning of running, that the carryover was substantial. Full Training Log HERE.

Some items that I mentioned before that Ill reiterate are... I had very fresh legs for that long run each week. I'd say that having that “freshness” pretty well balanced out any lack of leg conditioning that might have been attained through more frequent weekly runs. Also, I was able to build my high milage much quicker than in previous training cycles. I don't know what to contribute that to, but it was worth noting. Also worth noting is the speed in which I recovered from the long runs. Generally day of I felt beat up, but by the next morning all soreness had subsided and I was able to get right back to training. Even after yesterdays effort, now only 24 hours past, the soreness and fatigue I had yesterday has gone. In the past I have limped around for days after running that far. Again, I don't really have a viable explanation for the reasons, but am happy to say, I like the result.

There is probably a happier middle ground between the All or None concept that would deliver even better results. Possibly one middle distance run a week. At no time did I ever feel like my cardio conditioning was lacking, but my legs did struggle as the miles began to increase above 15 or so. Attainable yes, but comfort is a relative term. Yesterday was probably a bit too early to try for the marathon. I unleashed my “Marathon Shuffle” and was able to get it done. 21 Miles was the point that I was ready to stop, and that last 5 mile loop was anything but enjoyable. That said though, I have done marathons before with plenty of running base and had the same “feeling”. There is an oft quoted saying for this distance, that has held true on several occasions... “There are 2 “HALVES” to a marathon...The first 20 and the last 6”.

In my case, I was not seeking any particular speed with which to complete this. The motto...”Start slow and taper”... was the resounding theme.

As far as the training in general...I would never specifically recommend this to anyone as a viable substitute to accomplish this distance. For shorter distances up to say a ½ marathon, I think it holds a good bit of merit as “can be done” with relative ease. So for those runners who are more prone to injury, or for those with an aversion to lots of running that just want to try a distance, this type of kettlebelling approach used in varying degrees has proven itself effective for completing the distance. In fact, there are some who have completed the marathon with even less running than I put in. Just that notion alone makes the value of kettlebelling for distance a pretty effective tool.

As an additional aside, there are a few others out there, some with no previous distance experience, who are embarking on a similar training scheme to complete upcoming events. I'll update later once those are complete and get their input as well.

Morning Run

2010-10-02T11:19:00.000-05:00

Run- 26.32 Miles
"Shuffled" slowly the last 4.5 Mile Loop

Nutrition
Coconut Water
Water
Gatorade
Pop Tarts
Chocolate Pretzels

Time Under Tension...?

2010-09-30T23:17:00.000-05:00

This is a BEAR of a post. I warn you that this post is full of supposition. It's a bit convoluted, but is supported by performance results. In light of the lack of other information to the contrary, I feel it is at least a step in the right direction to illustrating why weighted long duration training, in this case highlighting the kettlebell, is effective for a variety of attributes simultaneously.

There are many guidelines in strength training that specify the “optimal” training ranges for a variety of movements to achieve different attributes of performance, strength, & physique improvement. Some commonly accepted ranges of practice are:
-Muscular strength/Power 1-6 Rep Range with Loads 80% or Higher
-Muscular growth/Hypertrophy 6-15 Reps with Loads 70-80%
-Muscular Endurance 15-30 Reps 40-65%

Many studies have been done that seem to support these guidelines. However, most of those studies utilize widely practiced movements such as the Bench Press or the Squat.

You will also commonly see statements such as:
“Long periods of 'time under tension' as imposed by cyclical activities such as endurance running, cycling, swimming, are not known generally to produce significant increases in strength or hypertrophy.”(Siff)

Well...I pose the question...What if that cyclical activity is done with a moderate to heavy weight for long durations of time. Where does that fit into the continuum?

There is very little information on this topic. It doesn't have a place in our conventional training paradigms. The uniqueness of the kettlebells design allows us to venture in to many of these realms that are just not practical with more conventional exercises or implements. Take a regular bar. There are many applications that you can use with a common bar and weights. But...Try to perform swings with a straight bar. Try taking even an empty bar and do hang snatches for extended periods of time (5-10:00). It sucks...I know, I have tried it, and it was not the welcoming feeling that I want to revisit on a regular basis. That is light weight to most trainees, and even that movement with the light bar is less than ideal for longer times.

Using a kettlebell that same movement can be done comfortably for longer durations. In addition we can work unilaterally with a weight that is heavier than what is done with a bar and 2 hands. Same holds with a dumbbell. Try pressing a 50lb dumbbell for 5-10:00 nonstop. Sure it can be done. I can also go out for a long run in high heels, but it is not ideal. The balance of the dumbbell makes it another arduous task for high reps and longer time. Again we can use a kettlebell and get the job done in relative comfort.

Likewise, trainees can use a kettlebell for low rep sets, but there are already plenty of implements that are proven effective for that type of training. If I am only training for a set of 5 reps, a bar or dumbbell of equal weight will deliver similar results. Can the kettlebell be as effective as a bar or dumbbell for low reps...possibly so, but in my opinion if that is all you use them for, you are missing out on a lot of the benefits that the unique comfort of a kettlebell design can deliver.

Obviously, I favor using the kettlebell for higher reps/longer time. I typically use the bell venturing in to the ranges that are commonly considered the Endurance range. As noted above, these are the areas of training where hypertrophy and strength are not usually gained. I have noticed significant gains in both. And I say significant in comparison to lower set rep training with the kettlebell...WHY? As there are no studies I have found to give explanation, I'll venture some educated (more or less) guesses.

Almost everyone that I have spoken to will, in various terms express, the difficulty in simply racking a kettlebell for a longer period of time let alone performing ballistic movements as well. It is simply hard work. There is no real “rest”. The body is in constant tension simply holding the bell. For lack of a better term, I find this as differing durations of “Time Under Tension” (TUT). I know TUT has no shortage of detractors, but read on. I'm using the term, but this is different. Typically we relate TUT to performing exercises such as the Bench Press and controlling the “negative” phase of the movement. Depending on our goals we would lower the bar slowly for a specified number of seconds forcibly tensing the muscles against the load and gravity.

Is TUT King?

Below are some prescribed optimal Rep and TUT ranges using conventional movements
TRAINING GOAL                                       OPTIMAL                                    SECONDS
GOAL                                                            REP RANGE                                      TUT Muscle Strength                                                       1-6                                       4-20

Muscle Growth                                                        6-15                                     40-60

Muscle Endurance                                                    15-30                                   70-100

In my opinion what makes the kettlebell so effective for all the “goals” listed, is that we can, to varying degrees, train multiple ranges simultaneously.

Ill try to explain further...
With a kettlebell, I see the TUT as more the support of the weight rather than the individual reps. If I am performing 3:00 of One Arm KB Press. Simply SUPPORTING(holding) the bell for that long, I am in the “Muscular Endurance” range with my TUT (180 Seconds).

With actual presses...Let's assume that I am using a heavier bell that limits my abilities to work one arm alone for an extended period of time. Because of that, I am performing 5 Reps Left then switching arms and 5 Reps Right and repeating for the 3:00 time period. Because I am working unilaterally, obviously one arm can rest while the other works. SO...in that case I am also performing work in the “Muscular Strength/Power” range with the press. As if I need to further complicate this example, my total number of reps performed during that 3:00 (20-30 depending on pace is reasonable) could also fall in the “muscular endurance” range. In this example I have worked simultaneously in 2 different ranges, thus to some degree getting the benefits associated with those ranges...In this case Muscular Strength( With my press set reps) and Muscle Endurance (With my “Support TUT” & Total reps completed)

As far as the validity of the explanation, I grant that it is purely my supposition. However, as for the results from actual training, the explanation does follow with the exact performance results that I have experienced from this type of application.

That is quite a bit to digest. I have some additional ideas that I'll save for a future post.
Thanks for reading, and as always I welcome input and insights that others might be able to provide. You can reach me at brittbuckingham@att.net

Until next time....Happy Kettlebelling!

Some Press

2010-09-30T11:42:00.001-05:00

1A KB Press Interval
40kg 2:00) x5 (7RPM) (70 Reps)

PushUp-INT 5:00

Squat- INT 5:00

...Later....
Kettbell Class 24kg-20:00 Set

Endurance

2010-09-29T23:10:00.000-05:00

en·dur·ance
1. the ability or strength to continue or last, esp. despite fatigue, stress, or other adverse conditions; stamina:
2. the fact or power of enduring or bearing pain, etc.
3. lasting quality; duration

Lets look at some published Longer Duration methods incorporating the kettlebell that we can use to train for improved endurance.

Intervals
A very good example of an endurance kettlebell interval is that of the “Viking Warrior Conditioning”(VWC) Protocol. There are a couple of specific interval options in this protocol, but Ill focus on the :15/:15.
The protocol specifies performing a Kettlebell Snatch as follows :15 Left/ :15 Off/ :15 Right/ :15 Off. That format is repeated for the desired time with the protocol topping out at 40:00 of duration. Also prescribed is a rep count of 8 reps per interval. Obviously, these intervals can be worked for less duration and for less reps per interval.
If performed to the “Maximum” with a moderate weight...we will say 16kg...we would have:
40:00 of Total Time
640 Reps
10,240kg (22,575lbs)
Not a bad use of your time in my opinion.

Kettlebell Fitness Protocol
The World Kettlebell Club (WKC) Fitness Protocol is another good utilization of the kettlebells for endurance efforts. The protocol is very much assimilated to sporting efforts, where there is a “one time” hand switch during the working intervals. The Fitness Protocol runs a progression of work/rest intervals ultimately delivering the user to the Level 20 which is:
3:00 Left/ 3:00 Right with a :30 Rest between intervals. At maximum, this interval is repeated 6 times in succession. For easy comparison I'll once again use the snatch at what is prescribed for max of 24 RPM and using a kettlebell weight of 16kg.
39:00 of Total Time
864 Reps
13,824kg (30,476lbs)
Again...A pretty good use of training time.

Having done each of these protocols at various times over my kettlebelling career, I can speak first hand as to the physiological effects that they had on my body.

The VWC was a challenge for me as the speed of execution of the snatch plays a fairly big roll in the in attaining the max rep numbers prescribed. Heart Rate elevated and stayed an average of about 155 BPM for the duration. Although on the face of it with the intervals you are resting for half of the actual session it feels nothing like rest.

The WKC Fitness Protocol was a bit more of a challenge for me from a “one arm” endurance standpoint. There is nothing that I have found easy about performing longer sets with a one time hand switch. Not only do you have to focus on a pretty good speed to maintain max RPMs, you also have to impart a good bit of “intestinal fortitude” and discipline to endure (that is the appropriate word) the long sets with that one time switch. Heart Rate again stayed elevated at about 155 BPM average for the duration.

These are just a couple of the endless training options you can use for endurance training with a kettlebell.

Either way you slice it there will not be too many intelligent people that can argue that holding a 155 BPM HR will not have a positive effect either increasing or sustaining ones endurance. As if it needed further support, Ill offer this excerpt from the American College of Sports Medicine:
...our study instead focused on the heart rate, oxygen consumption and caloric expenditure responses to a typical kettlebell workout. We found that HR and VO2 values were easily within ACSM guidelines for providing an aerobic training effect, and the number of calories burned was similar to jogging at 6 miles per hour or biking at 15 miles per hour. This is unusual for an activity that is viewed primarily as a weight training regimen.

The above excerpt sums up WHY a kettlebell is a very effective Endurance tool. If you desire a greater detail of the bio energetics and more on specific energy systems run yourself a Google search. That will give a much better explanation than I can give.

Kettlebell & BW

2010-09-29T15:31:00.000-05:00

20:00 Kettlebell Set -28kg
1A LCCJ 10:00
Swing/Hi Swing 5:00
1A Clean 5:00

Behind Back DL
70kg x30 No Release

PushUp Interval 5:00

Squat Interval 5:00

WHY Does It Work?

2010-09-28T15:09:00.000-05:00

The Wolf ...He A Thinkith!

I think it is healthy that people know their weaknesses. One that I will profess is my LACK of in-depth knowledge of physiology... or WHY? something works. Yes, I took the classes. I have the diploma. I have several certifications and that is all well and good. But...When I was in college I spent more time in the “laboratory” of the weightroom rather than in the academic halls of the classroom. Through that practical, hands on learning and experimentation I feel I gleaned a great deal of knowledge of WHAT works rather than WHY.
"If only I knew (or remembered) now what I should have learned then".....Alas, a balance would have been better, but the Weightroom was so much more fun!

Given that history I am a very performance driven guy. If we are both training for similar goals and your training a certain way that is giving you results that I am not able to attain through my training...I want to know WHAT you are doing. I really don’t care what the science, or lack there of, behind it is. Like many things academic or scientific...the findings gained from a certain study or research don’t necessarily show the same results in practical application.

Case in point...
Over the last couple of years, I have turned my kettlebell training “on its ear” so to speak. If you have visited here even sparingly you already know that I have all but abandoned shorter set/rep formats of training. Instead opting for higher rep, longer duration timed sets. Now...the conventional wisdom, as well as some science says that adopting such training will lead you down the endurance pathway, yielding very little in the way of strength improvements. The performance results that myself and my training partners have seen wholly contradict that premiss. We have seen increases in endurance (as expected), increases in strength endurance, and to a lesser but still present extent increase in absolute strength in many of the movements we typically perform. I have come to the point now were I want to know more of the WHY?.

I have looked to various resources for the answer and have not found very much concrete information. Perhaps much of the reason in the “tool”we use. The kettlebell. Most of the studies and findings that I have seen use more traditional means like the squat or the bench press as the focus of their review. Even some on the bicep curl. Maybe it is because the kettlebell, although somewhat aged in other parts of the world, is still a relatively new phenomenon in this country.

To that, there are no shortage of online videos of kettlebell athletes performing amazing feats of endurance and strength. Seeing a 75kg athlete jerk a 200lb kettlebell for reps with one arm, at least for me, was a wake up call. I mean after all...Its basically, Long Slow Duration, which produces endurance right? Not strength. Although exhibits of that strength may not be commonplace, there are no shortage of what I would call extraordinary performances by lifters who routinely practice with moderate weight bells for a large number of reps over extended time periods. If they know the WHY?, they are not sharing it. In their cases there is very little of the HOW as well. Maybe it is because many of these lifters are competitive and don’t want to give away training info that could allow others to excel also. Maybe it is because we have not had a demand for that knowledge, being content with more traditional applications. It seems more a case of broad strokes...”I lift using x methods and this is what I can do.”, but very little in the way of training specifics.

There appear in several publications, support for the effectiveness of this type of training, but yet again very little actual informational literature as to why it is so effective to produce these results. Again, probably lack of demand, and an opting for a more marketable approach to using the kettlebell that many in this country find more user friendly and that they are more accustomed to.

SO...Given my aforementioned lack of physiological recall...Over the next series of post, I'll throw a few shots in the dark. Maybe some will be on the right track or maybe they are way off base. It will be my own personal quest of the WHY does is work?

Any of you with a greater physiological acumen than I, are urged to chime in. I think it is something many of us can learn and benefit from.

Kettlebell & Deadlift

2010-09-28T10:33:00.003-05:00

Hi Swing/Jerk Combo
32kg 10:00

H Snatch/Clean Combo
32kg 10:00

Clean Deadlift
140kg x21

Kettlebell & Deadlift

2010-09-27T18:23:00.000-05:00

Clean Grip Deadlift
140kg x20

Kettlebell Class-24kg
10:00 Set ) x3

Kettlebell & Behind Back Deadlift

2010-09-26T17:50:00.000-05:00

Kettlebell 15:00-28kg
H Snatch 10:00
1A LCCJ 5:00

DBL LCCJ Interval
2x24kg x10
2x32kg x10
2x24kg x10

Behind Back DL
70kg x20) x2 No Release

Good Lift for the Day After Long Run

2010-09-25T14:22:00.000-05:00

Swing/Hi Swing
24kg 10:30 (350)

1A KB Press
40kg 3:00(20)

Rear DL
110kg x30
60kg 2:00 (20) No Release of Bar
60kg 2:00 (25) Ditto

1A KB Press
32kg 3:00(30)

Kettlebelling to a Marathon- End of Week 10- Update

2010-09-24T16:23:00.000-05:00

Not too much to update on as far as mode and method of the training... Still holding to one long training run per week and using kettlebells for general conditioning during the week. Training Log- Here for details. I have stepped up the distances of the runs a little quicker than I had initially planned so depending on how this holds up, I might get more aggressive.

I too was SKEPTICAL...

At the beginning of this prep I was a bit skeptical...Wondering how effective the kettlebell carryover to conditioning would be as the miles began to really build. I have to admit I have been very surprised at the general level of comfort that I have built mileage during this training prep. Today I completed just shy of 19 miles. Previously this would have been my longest training run prior to an event. With the scheduled event not until November 13, I find myself still 7 weeks out and I am 3 weeks ahead of my initial schedule. I have just encountered very little difficulty adding mileage each week.

I would never venture to call runs of this distance “easy”, but the usual struggles I have encountered with fatigue, over-training, loss of desire to run....Have been pleasantly absent during this preparation. With no weekly running my legs are always fresh for the long run. Another thing I noticed is my recovery is much quicker than before. Often times I'd limp around for a day or two after a long run. Now I am pretty sore the day of the run, but by the next day, aside from some light soreness, I have been able to jump right back into training.

I'll probably go ahead and hit the “Marathon” distance in a couple of weeks. That will have accomplished my goal of the marathon distance with only one run per week. If that actually happens 5 weeks out from the actual event, I'd call that a double success. Who knows I might get antsy and go for a 30 Miler “For Training”. Not making any promises, but it is clearly within the realm of possibility. I'll hold on that for now and see how the next couple of weeks go.

Long Run

2010-09-24T09:34:00.002-05:00

Early Start- A little before 0500- 74 degrees
Route- 18.9
Some big hills. Took my time and finished with more in the tank.

Nutrition
Coconut Water x2
Gummie Bears
Teddy Grahams
Water

Kettlebell Combos

2010-09-22T09:19:00.002-05:00

KB Squat+Press
24kg 10:00

KB H Snatch+Squat
24kg 10:00

1A KB Swing/Jerk
24kg 10:00

Swings & Push Press

2010-09-21T19:30:00.002-05:00

1A KB Swing
24kg 200 Reps

1A Hi Swing
32kg 200 Reps
24kg 120 Reps

1A Swing
40kg 40 Reps
32kg 60 Reps

1A KB Push Press
32kg 5:00

Squat
60kg 4:00

Have You Got the TIME?...Timed Progression- In Greater Detail

2010-09-21T13:58:00.000-05:00

More than likely, if you are reading this you are already convinced of the efficacy of kettlebell training. You are probably also aware that there are multitude of effective kettlebell methods & protocols that can be used to achieve individual goals. In previous posts I have shared this progression of timed training, but in this post I go into greater detail about the implementation of the program, how to progress, when to progress, etc...

The method: Timed Sets or High Rep training. These can be used interchangeably. Working for longer periods of time will generally yield higher reps and likewise working higher reps will generally put you on the bell for a longer period of time. There is just a very unique conditioning that comes from training without putting the kettlebell down for an extended period of time. The people that do it will attempt to express it, but it is really one of those things someone needs to experience for themselves to get the full perspective. I'm not here to convince you that you should do timed sets. That is an individual decision. However, for those who do wish to give timed sets a try, there is a bit of a learning curve, and it is not advisable to just pick up a bell and go to extremes with time without any previous experience. The progression I will highlight below is a very simple way to start down that timed set road. It starts very easy, but builds up to longer durations of time per set.

So you get an idea of the direction I'm coming from, I'd like to share my goals of kettlebell training with you. Pretty simple... Strength & Endurance, and all the nice “buzz “words that go along with that. Increased “work capacity”, increased “GPP”, etc. There are many tools that can deliver me to those goals, but I, like many of you, thoroughly ENJOY kettlebell lifting, so that is my tool of choice.

As I gained more experience with kettlebell training, I really began to like the idea of timed sets. With early experimentation, I would emulate GS'ers and work sets with a one time hand switch. The limitations there were not my lack of conditioning, but rather one arm endurance & grip endurance. I found that to complete the sets I was attempting, I had to opt for lighter bells. Going lighter gave me less of the “training effect” I was actually looking for. Also, to me it was just not fun or enjoyable. I began to get a little frustrated. Eventually it dawned on me that since GS is not my goal, why am I constraining myself to the same standards of set completion that apply to a competition. Answer, there was no reason.

My training partners and I began to incorporate timed set/ multi switch training in our sessions, as well as with the kettlebell classes I lead. I quickly got to the point in my own training that longer times was attainable, but I needed to find a more structured way to bring along the less experienced lifters from my class. I drew upon a variety of sources from Cycling programs, Running Protocols, and other kettlebell fitness protocols that I had experience with. The resulting protocol is not new or earth shattering concepts, just adaptations of quality programs to meet the specific needs that I was seeking to achieve.

The Timed Set Progression
This timed set progression is nothing but intervals. I have a couple of progressions that I use, but the one below uses :30 switching intervals. I have found this one the most adaptable for people who have little or no experience using timed sets.

How to use this progression in programming?
First off, this is highly adaptable and for those people accustomed to programming their own workouts, I'm sure there would be no shortage of creativity of programs.

With that said, I'm going to focus on the less experienced lifter who might need more direction and less variables.

Below the progression there is a listing of exercises and suggested RPM ranges. You can obviously progress from level to level at our own discretion, but a good gauge is to progress when the upper end of the repetition range can be attained for all rounds at a given Level.

Here are the “guidelines”-
1)You will do 7 Rounds at a particular level during the training session. Again, a guideline. If you want to do more or less, its up to you.
2)The exercise selection is also strictly up to your preference. You can do 1 exercise and repeat for all 7 Rounds ...Or you can do a different exercise for each round...Or any combination of that.
3)Start at Level 1 with an appropriate weight kettlebell. As you are able to complete that level achieving the upper end of the RPM range for all 7 rounds, progress through the levels using that same kettlebell. I feel that once you can complete Level 15 you will have a good idea of how to do timed sets. You can simply continue to add time in the same fashion...OR Move up to a heavier kettlebell and run the progression thorough once again starting back at Level 1.
4)Frequency is also individual preference. Some folks like to just work timed sets into the daily programming they already do, gearing it as their “CARDIO” training. Others like to work a level of the progression 4-6 times/week varying the exercises on any given day, and making the timed training the primary focus. No Rules Here!

Kettlebell Timed Set Progression Intervals (:30)
Level 1
:30L/:30R for 1:00 1:00 Rest

Level 2
:30/:30 for 1:00 :30 Rest

Level 3
:30/:30 for 2:00 1:00 Rest

Level 4
:30/:30 for 2:00 :30 Rest

Level 5
:30/:30 for 3:00 1:30 Rest

Level 6
:30/:30 for 3:00 1:00 Rest

Level 7
:30/:30 for 3:00 :30 Rest

Level 8
:30/:30 for 4:00 2:00 Rest

Level 9
:30/:30 for 4:00 1:30 Rest

Level 10
:30/:30 for 4:00 1:00 Rest

Level 11
:30/:30 for 4:00 :30 Rest

Level 12
:30/:30 for 5:00 2:00 Rest

Level 13
:30/:30 for 5:00 1:30 Rest

Level 14
:30/:30 for 5:00 1:00 Rest

Level 15
:30/:30 for 5:00 :30 Rest

Basic Movements RPMs

Swing 24-36 RPM
Press 4-10 RPM
Half Snatch 6-12 RPM
Clean 8-14 RPM
BU Clean 8-14 RPM
Snatch 10-24 RPM
Jerk 6-14 RPM
Push Press 6-14 RPM
Clean+Press/PuPress/Jerk 4-10 RPM
Clean+Squat 4-10 RPM

Sample Training Sessions
Beginner- Level 3
Clean+Press- :30L/:30R for 2:00 with 1:00off (4 Rounds)(4-10 RPM)
Swing- :30L/:30R for 2:00 with 1:00off (3 Rounds) (24-36RPM)
Total time for session 21:00

Sample Training Session
Intermediate- Level 11
Half Snatch- :30/:30 for 4:00 :30 Rest (3 Rounds)(6-12RPM)
Jerk - :30/:30 for 4:00 :30 Rest (3 Rounds)(6-14RPM)
BU Clean - :30/:30 for 4:00 :30 Rest (1 Round)(8-14RPM)
Total Time Session 31:30

Good Luck!

Kettlebell- On the Road- Andrews, NC

2010-09-20T13:57:00.002-05:00

30.00 Set-24kg
Swings 300 Reps
1A LCCJ 10:00
1A Jerk 7:00
Swings 200 Reps

Kettlebell & Squat

2010-09-19T19:34:00.000-05:00

20:00- 28kg
H Snatch 15:00
1A LCCJ 5:00

KB Press
40kg 2:30 (20)

KB PuPress
40kg 2:00 (20)

Squat
70kg x3:00

Early Run

2010-09-18T08:31:00.000-05:00

Run- 0520 Mid 70's at start
Route- 16 Miles

Heating up at the end...Again.

Nutrition
Fig Newtons
Gummie Bears
Coconut Water
Water

Early & Brief

2010-09-17T05:53:00.002-05:00

Swings
24kg 11:00

Squat
5:00

Stretch

**Long Run Tomorrow Morning

Kettlebell

2010-09-16T20:14:00.000-05:00

DBL Jerks
2x12kg 4:45 (40 Reps)

LCCJ
2x12kg (60 Reps) 7:00 - Will video next time for Rank Submission

1A KB Jerk
32kg 5:00

1A KB Clean
32kg 5:00

5:00 Set - 28kg
H Snatch 4:00
Swing 1:00

Kettlebell & Deadlift

2010-09-15T19:44:00.001-05:00

Pondering going for Rank in the "Traditional" KB Events- Thought it might be good to acquaint myself with the movements and the time & rep demands. Humbling Stuff...but I got to start at the bottom and figure it out. Plan to do more of this. Allows for a lighter day. We will see how it progresses and if it keeps my interest.
DBL KB Jerks
2x12kg x25 (2:45)
2x12kg x30 (3:30)
2x12kg x30 (3:15)

KB Snatch
12kg 60/60 8:10

Deadlift
160kg x30

1A KB Push Press
40kg 5:00 (40 Reps)

Can Kettlebells Do It All?

2010-09-15T11:02:00.000-05:00

This is a write up a friend sent me the other day concerning Kettlebells. As an avid kettlebell enthusiest, I have personally seen many of the results that he speaks of. Of particular interest... I took note of the section where he states:
"We found that HR and VO2 values were easily within ACSM guidelines for providing an aerobic training effect, and the number of calories burned was similar to jogging at 6 miles per hour". Good support to the current training we are doing for our marathon and seeing the results.

Active Voice: Can Kettlebells Do It All?
By John P. Porcari, Ph.D., FACSM
Active Voice is a column by experts in science, medicine and allied health. The viewpoints expressed do not necessarily reflect positions or policies of ACSM.

John P. Porcari, Ph.D., FACSM, is Professor and Director of the Clinical Exercise Physiology Program in the Department of Exercise and Sport Science at the University of Wisconsin-La Crosse. His research centers on assessing new exercise equipment for physical training applications with cardiac patients. He presented research related to this commentary at ACSM’s Annual Meeting and World Congress on Exercise is Medicine™, held in Baltimore in June 2010.

To me, the mention of kettlebell training evokes the vision a singlet-clad, mustachioed weightlifter in a dark gymnasium extending a weight overhead. That vision may not be that far-fetched, as kettlebells are thought to have originated in Russia during the early 1700s. In recent years, they have grown in popularity as part of individual and group fitness classes.

First of all, what is a kettlebell? A kettlebell looks like a cannonball with a hooped handle on the top. They are typically made of cast iron and historically looked rather rudimentary. Nowadays, as their popularity has grown, they come in a variety of colors and often have a plastic coating. Kettlebells range in weight from 5-175 pounds, with the original version weighing 1 Pood (approximately 16 kg or 35 lbs).

Kettlebell training has grown in popularity recently, as individuals search for something different and unique as well as an exercise regimen that addresses many aspects of fitness simultaneously. Advocates of kettlebell training claim that using kettlebells can increase muscular strength and endurance, improve flexibility, promote core stability, improve balance and increase aerobic capacity, all at the same time. Any time a training regimen promises to cure everything but the common cold, my antennae go up. It also suggests that it is time to do a study. So we did.

It seems obvious that using kettlebells can increase muscular strength and endurance. Thus, our study instead focused on the heart rate, oxygen consumption and caloric expenditure responses to a typical kettlebell workout. We found that HR and VO2 values were easily within ACSM guidelines for providing an aerobic training effect, and the number of calories burned was similar to jogging at 6 miles per hour or biking at 15 miles per hour. This is unusual for an activity that is viewed primarily as a weight training regimen. What makes kettlebells unique is the amount of muscle mass involved in the movements. Most movements involve the legs, the core and the upper body, so there is truly a “total body workout.” Additionally, since the weight is typically moved through a wide range of motion, the workout mimics many real-world activities, and should have some functional carryover to everyday tasks.

A word of warning: there is a great deal of technique involved in performing kettlebell training properly. Many movements involve lifting the weight off the floor and/or swinging the weight. Before buying a kettlebell and working out on your own, we recommend that you consult a physician or a certified fitness professional. Proper form is key! The biggest mistake people make is using a weight that is too heavy for them. This makes it impossible to use proper form, which can be dangerous for the back, neck and just about every joint in the body.

Several of my friends do kettlebell training and absolutely love it. They even get their spouses and kids involved. If you are up for something unique and challenging, you may want to give it a try.

Kettlebell Cleans

2010-09-14T16:23:00.000-05:00

KB Clean Intervals
40kg x50
48kg x54

KB Clean
32kg 5:00

BU Clean
32kg 1:00 w/1:00off) x3

Perfect Pairings...Swing & Jerk

2010-09-14T10:18:00.000-05:00

Many of the nicer restaurants were we dine offer “Pairing” suggestions for our culinary delights. A particular wine & cheese or wine & entree' that just seem to go extraordinarily well together.

With that in mind...In the continued spirit of sharing programming ideas, I offer this “Pairing” today, as we have been using it a good bit lately and it never seems to disappoint. A combination of swings and jerks.
If you are proficient with these movements you can scroll down to the programming below.
If not...
To step back for a moment...I'll highlight the techniques we use for each of these lifts:

Kettlebell Swing
Probably THE foundation movement of kettlebell lifting is the swing. This swing movement will be replicated in many of the other lifts such as the snatch and clean so ample time should be taken to ensure proper technique. The swing is a compound movement where the entire body works in unison to perform the movement. The swing can be used as a supplement lift for improving snatch and cleans or as a stand alone movement. The swing will strengthen the “powerhouse” of the lifter, that being the hips, glutes, and back. In addition when performed for high reps it provides great cardio benefits as well as grip strengthening and endurance.
To perform the swing think about the pendulum on a clock. With a good “athletic stance” of the body- comfortable stance with feet about shoulder width, maintain a good flat back (no rounding). The bell will travel back between the legs and the lifter will “absorb” by a slight sit back of the hips and a slight bend forward. The thumb of the gripping hand travels back at a 45 degree angle as the bell travels back between the legs. To reverse the movement think about the beginning upward phase of a vertical jump. The ankle and knees extend as the hips “pull trough” while also extending. These extensions will cause the bell top begin its forward swing as the bell is allowed to travel at arms length up in front of the body. The bells forward and upward momentum should be generated through power from the hips etc, NOT by pulling up (like a front raise) with the shoulder. Think of the arms as ropes as they will simply travel with the momentum not apply force themselves. Once the bell has reached its peak height (generally between the belly button and the chest height) the bell will feel weightless. From there, the bell will fall back on the same path it traveled forward on.
Although this is a powerful movement the lifter need not apply an overuse of force or tension to swing the bell. This swing should be very rhythmic with “relaxed efficiency” only applying the forces needed to complete the movement. Swings in this manner do allow themselves to greater time durations.

Jerk
Although the jerk looks similar to a pressing movement, its power and focus is very much centered in the lower body. This makes the jerk a highly effective compound movement. Initiated from the rack, the jerk begins with an initial (first) bend of the knee followed by a rapid explosive reversal and extension of the knee. This reversal begins the bells upward movement. Once that movement reaches its peak, a re-bending (second) of the knee occurs and the lifter drops under the bell while simultaneously locking out the bell overhead. Once the bell is stabilized overhead the knees are straightened as the bell remains overhead. To be a jerk movement, the bell at no time should be pressed, there needs to be the re-bending of the knees in the overhead catch, and then the final straightening of the knees at the completion of the lift. Lower the bell as you would in the press as it is returned to the rack, and repeat for reps.

For programming...The Swing/Jerk Combination has found its way into some of the more recent sessions we have done. To keep things moving I have done frequent hand switches with varieties of time intervals or simply nonstop for a longer period.

Beginner Or (Also for Advanced using a Heavy Kettlebell)
Swing :30L/:30R for 1:00
Jerk :30L/:30R for 1:00
Do these back to back no rest between. That give the set time of 2:00. Rest and repeat for multiple rounds.
** As noted above...This would also be a good interval for the more advanced lifter incorporating heavier bells that don't yet allow for longer work periods**

Intermediate
Swing :30L/:30R for 2:00
Jerk :30L/:30R for 2:00
Again back to back no rest between. That is 4:00 of work. Rest and repeat for multiple rounds

Advanced
Swing :30L/:30R for 2:00
Jerk :30L/:30R for 2:00
Same as above, however for the advanced lifter these could be done back to back for extended periods NONStop. Depending on how it falls in with the other session lifts we have done this for 10:00-20:00 Sets. In the case where it falls outside of a 4:00 multiple we did them 1:00/1:00.

These are just a couple specific options. With any of these intervals or work sets the time can be manipulated up or down to suit the needs or desires of the lifter. Obviously too any number of movements would be added or substituted in a like way...Creativity abounds.

Kettlebell Cardio

2010-09-13T13:38:00.002-05:00

Kettlebell Set-30:00-24kg
1A LCCJ 10:00
H Snatch 10:00
Swing/Jerk 10:00

....Later...
Kettlebell Class-24kg-32:00
10:00 Set x3 All Combos

Morning Run

2010-09-12T11:04:00.002-05:00

Run- 75 degrees at start- 0615
Route-15.4 Miles ...This distance was actually on the schedule for next week, but miscalculation got us on it today. We decided to go on for the longer time.
The heat began to get to us near the end. Otherwise, all was good. Pace fine.

Nutrition
Chocolate Covered Pretzels
Harbo Gummie Bears
Water

Ladders....to build Time and High Rep Sets

2010-09-10T21:21:00.000-05:00

I have had a few questions lately about specific programming for some timed set training sessions. I thought it might be helpful if I posted up some sample sessions here. Ill try to regularly add to this. It might jog some creativity for some of you who are beginning to incorporate this method of longevity training into your programs.

To begin.... saying “time” should not at all discount or alienate those who are familiar with working more rep based programs. It can be an addition, not just an alternative. A simple way to add time is to just add more reps without resting. For example... if you are accustomed to doing ladders, especially the longer ones, you are in a sense working for longer time. Take a ladder from 1-5, which is 30 reps nonstop. For the more advanced 5x 1-5 would be 150 Reps. What I have gotten from some is that they can do the 5 ladders, but are taking a break between each one. If you are bold and adventurous try to put a couple of those ladders back to back with no rest between them. In short, that is making a nice little “timed set”.

From a lot of my correspondence on these topics what tends to be the limiter and a common theme from those who are more accustomed to shorter sets is PACING. When doing a shorter set of reps, pacing is less of an issue, and you are probably accustomed to moving at faster speeds. If it fits in with your goals, then the speed is a good thing, but when you begin to stretch those sets out you have to slow the pace initially to adapt to working for a longer period of time. As proficiency grows you can continue to add the speed and in short order you will be back to higher speeds... only now you can sustain those speeds for longer time. I see that as improvement.

Let's look at a KB'er who can complete ladders 5x1-5 on Clean+Press with short breaks between each ladder. To begin extending time that lifter might start by only doing 2 of those 1-5 ladders then take the break. Repeat that another round or two and call it a day. If 2 full ladders 5 rungs is too much, get the first one in and add as many on the second as is comfortable. Next session try to build in an additional ladder before taking the break so...3x1-5 or just add rungs to the second ladder getting closer to 5. Build in this manner whenever comfortable and before long that 5x1-5 can be done entirely without a break. That would be 150 Reps nonstop. I'd say that is good strength and conditioning in almost anyone's book.

To reiterate...PACING! There is a unique conditioning that takes place working nonstop for longer durations. Don't feel the need to rush through the reps. Begin by trying this with exercises that allow for a “RACK REST”....Clean+Press/Jerk/PUPress, Half Snatches, Jerks, etc. This rack rest will give you a chance to catch the breath you might need to keep the bell going. To move to more advanced movements, you can tackle snatches where an overhead rest will be in order. It is no doubt... tough.

Be conservative with the weight at first. You may have to drop to a lighter bell than you use for shorter rep sets. That's alright. You will shortly be back to the heavier bell, and handling it for more reps and time than before.

Session 1 Sample
Ladder- Clean+Press/Jerk/PuPress
2x 1-5 (Rest at the completion of the second ladder) (60Reps)
Repeat that 1-2 more rounds

Session 2 Sample
Ladder- Half Snatch
2x 1-5 (Rest at completion of the second ladder) (60 Reps)
Repeat that 1-2 more rounds

In subsequent training sessions, build on these ladders as noted above. Either add another full ladder or add rungs wherever your comfort lies.

Ladders are just one of many options to build higher rep and longer timed sets. In later posts Ill illustrate more ideas for building time.

Jerks/LCCJ

2010-09-10T12:38:00.000-05:00

Kettlebell Set 20:00
1A Jerk 32kg 10:00
1A Jerk 28kg 5:00
1A LCCJ 28kg 5:00

BU Clean
40kg 3/3) x4
32kg 5/5) x2

Deadlift & Kettlebell Class

2010-09-09T10:35:00.004-05:00

Deadlift
160kg x10
180kg x10
160kg x20

Kettlebell Class-24kg
20:00 Set- Jerk/H Snatch/Clean/LCCJ
1:30 Rest
10:00 Set- BU Clean/Press/Jerk/HiPulls
31:30

Some VF Training

2010-09-09T08:56:00.000-05:00

This is an interesting vid of Valery Fedorenko's training series. He gets into a little more commentary than normal. Ironic the timing as there have been lengthy discussions lately...(again) concerning kettlebell lifting “styles”. To point to a previous post, I recently wrote about “methods and styles”

There is a lot he says that I agree with, can “feel” from my training, and see in others I work with. I don't focus on the kettlebell sport yet I do incorporate many of the similar training methods. He says the same about many of vids in this series. They are NOT Kettlebell Sport specific. The methods are used for general improvement in strength and conditioning. I think here is where VFs message gets bogged down. Since he is such an accomplished KB lifter may people see his training and feel like they are "not worthey". Maybe we cannot all lift on that level, but the message should be clear, this training can be adopted by ANYONE who wishes to use it. He is right on that timed training and high reps delivers that strength and conditioning. I feel the benefits of that everyday, and I am a huge proponent.

A quick commentary on the styles. Whether VF “recognizes” that there are more styles to kettlebelling than just to say “kettlebell lifting”.... There are techniques one “can” use to train lower rep sets with the kettlebell. I say “can” because people are doing it everyday. The truth is there are many, many practitioners out there lifting with a totally different “style” & technique than he is. There are flocks of people who pay lot's of money to learn it. Other techniques & styles exist. Whether he believes that style is right or wrong is a personal judgment that he must make. An argument of technique or style doesn't ever really do anything but polarize the already small community of kettlebell lifters. There is a path of self discovery that a lifter has to travel sometimes to find the right fit for the training they are focusing on. There will always be opinions of right or wrong, but again it gets us nowhere.

Adapting technique for different attempts is a must. It would definitely be inappropriate to use max tension techniques for an 8:00 press set. That is something people who initially learn a different technique have to experience for themselves when they venture into higher rep and longer set training. Likewise, for reasons such as lack of attention to a good rack, which is not near as important in low rep training, some lifters technique have to be modified to train for longevity where timed sets are concerned. It is something I see happen naturally when people begin to work for time. If they don't already practice the techniques of economy for the duration, they quickly adapt when that challenge is put to them. In those cases you adapt your technique or you fail at the attempt. I think it is a case for many that methods used in training will dictate the technique. There can be a "one size fits all", and there is also "different strokes for different folks". Either way lift the bell and enjoy.

Kettlebell

2010-09-08T22:13:00.000-05:00

Kettlebell Set-20:00- 28kg
1A LCCJ 10:00
Swing/Jerk 10:00

1A KB Press
40kg x20
32kg x20

Kettlebelling to a Marathon- End of Week 7- Update

2010-09-06T13:52:00.000-05:00

To recap from previous posts....We are currently undergoing training in preparation for a marathon event that will be held November 13. Through self experimentation, my goal is to see how little running I can do and still stay relatively comfortable for this event. I have opted to a more extreme end of “little” running spectrum, as I really believe in the carryover I get from kettlebell training, and wanted to see to what limits I could “reasonably” or “unreasonably”, considering your perspective, take it.

This past week concluded Week 7 of a 16 week prep program that I put together. The “Mile Stone” of this week was that we completed the Half Marathon distance on our training run. To be precise we did 13.2 which is 1/10 to the better. To this point I have done only one run per week, that being a “long” run on the weekends. For comparison sake Week 1 distance was a 5 miler.

My hypothesis so to speak, is that alternative conditioning could be used in place of more frequent weekly runs, and still be able to attain the distances leading up to the 26.2 mile event.

The weekly conditioning in place of runs has been using kettlebells. My sessions thus far have been in the range from 20:00 to 60:00. In the majority of my sessions I do longer timed or high rep sets without putting the bell down during the allotted time. A key that I have been using here is matching Heart Rates.

For an example of how I'm using this...
Let's take what would generally be a 3Mile training run..... if my average HR on this run is 150BPM and I run at a 10:00/Mile pace...
...Then for kettlebelling alternative I would seek to move the bell for 30:00 maintaining a 150BPM average HR.
Pretty simple concept, and using that as a gauge, I'm “conditioning” what would probably be the equivalent of 15-20 Miles of running a week...excluding the actual long run.

The log of the training can be found at Training Log HERE.

Although there is still a lot to go before concluding the final analysis on this training, to this point I can say that the ½ marathon distance was pretty easily attainable using this method of training. This is not a new insight as one of my training partners had previously completed a ½ with NO running and just using the kettlebells as his method of conditioning.

I know one concern a lot of people have surrounding endurance based training is the notion that strength will be compromised. Well that may be relative. For example, I have not tried a heavy Deadlift since I have been in prep, and I would wager that it has diminished a bit....However, at least one day a week I do DL for high reps, and the weights that I am able to move now for a lot of reps is continuing to rise. If I could move 180kg for 10 reps in a given set before, and I can now move 180kg for 20 reps in that set, I would say that is a “strength” increase on a different level from a single rep pull. I have also recently done some PR's from a pressing standpoint both for weight & reps, so again I am seeing “strength improvements”, all the while maintaining a focus more geared to endurance.

As I said before...we have a long way to go yet, but thus far it has been the most enjoyable prep I have had for a marathon. Especially if your goals are strength endurance based and you enjoy working with kettlebells, regardless of your affinity to running, you might find some value in these results.

More to come as the mileage keep increasing!

Kettlebells

2010-09-06T10:46:00.001-05:00

Kettlebell Set-20:00-24kg
H Snatch 5:00
1A LCCJ 10:00
H Snatch 5:00

KB Press
36kg 50 Reps 7:30

KB Clean
32kg 5:00

Swing
32kg 5:00

Morning Run

2010-09-05T08:50:00.001-05:00

Morning Run- Temp mid 60's at start (0615)
2:10- Route 13.2 Miles

Nutrition
-Fruit Loops
-Sponge Bob & Scooby Doo Fruit Snacks
-Water
...This mixture worked oddly well. The kids keep these snacks so I just grabbed a few to try.

GA State & Southeast Kettlebell Meet

2010-09-04T15:38:00.000-05:00

Patrick and I traveled to Atlanta this morning for the kettlebell meet. We both attained our rank, S-32, but the trip was not without incident.

We left out of Auburn after a quick drop into Starbucks at around 6AM. We arrived at the meet site with time to spare and all was good. Checked in with a quick meet and greet, had the rules briefing then since we were not scheduled to lift for a couple of hours, decided to run grab a quick bite to eat.

We stopped in at Chick-fil-a, got our goods and were back in the car ready to head back to the meet. For some reason the car god decided to trip us up. The thing would not start. I made a quick phone call to a buddy, Josh, who was back at the meet site. He came and scooped me up and I was able to get back, secure another vehicle from a local friend who had come over to visit and head back to Chic-fil-a to get Patrick who was waiting for AAA to get the car issue resolved.

MacGyver...in the guise of the AAA guy, arrived shortly and in no time determined the starter on Patrick's car was kaput. Now, we are 130 Miles from home with no car...Oh yea...Did I mention we were supposed to be at a kettlebell meet. We began working logistics for towing & alternate transportation, etc, and had resigned ourselves to a day of total hassle, when “MacGyver” pulls out a hammer and a screwdriver. I'm thinking “yea right!!!”. In short order this mastermind bypasses the ignition and with a screwdriver and a couple of sparks the car started. Never seen that before, but this guy is tops in my book.

So with that done we are back in business...The only issue now was we could not turn off the ignition, or else we would be back with the same problem. We high tail it back to the meet and park out front and leave the car running. They agreed to let us do our set out of flight order.

So long story short we jumped on the platforms, did our 4:00 StrongSport Long Cycle, got back in the car and drove home.

And you thought this was going to be a detailed meet report....

As for the meet, or what we saw of it...

We had planned on making a day of it being able to relax and have fellowship with the other competitors, but fate had other plans. It was nice to be able to meet some folks and put a live face with a name. Catherine Imes for one, Steve Matthews...who did in fact bring his “Frankenstein” kettlebell, which I saw and touched, but didn't get a chance to ride on. Was great to see Josh again, and we are planning to get some training in together shortly. Scott Shetler, as always, was very gracious and organized with the proceedings that we got to be a part of. Would have enjoyed visiting and meeting more, but maybe next time.

I don't have a clue as to all the results yet. As I said earlier, Patrick & I both made our rank. I was seeking the rank numbers and finished my 16+16 with about :40-:45 to spare . Actually got “No Count” on 3 reps. Once for lack of knee extension after a jerk, and twice for moving too quickly from the clean into the jerk. No problems with the 32kg bell, but on heavier bells that would have put me in a rush. There were some good lessons learned on how the judging of reps goes. This being my first meet, I can chalk those misses up as learning experience for next time.

As I am typing this, I just got a call from Josh Dunn and he informed me that Patrick won the StrongSport division. Patrick opted to work the entire 4:00 and I think his numbers ended up at 20+20. So now I have to suck on the bitter pill that, on paper, PATRICK BEAT ME!! I'm sure the “champ” won't hold it over my head though.

I think we are both going to do some video ranking from here and see when the next competition presents itself. All in all, a not so uneventful, but fun no less, day.

2010-09-02T10:15:00.001-05:00

Kettlebell Set-20:00- 24kg
LCCJ 10:00
1A Jerk 10:00

KB PushPress
48kg 2:00 12Reps

1A KB Press
40kg 2:30 20Reps

Deadlift
140kg x20
170kg x20

Squat & Swing

2010-09-01T19:49:00.000-05:00

Squat
70kg x30) x2
90kg x20

KB Swing
32kg 5:00

Swing & Clean

2010-08-31T20:57:00.000-05:00

KB 1A Swing Intervals-36RPM
40kg -3:00 w/1:00 off) x3
32kg -3:00 w/1:00off) x2

KB 1A Cleans
32kg 5:00
28kg 5:00

Press + ...100 1/2BW... Done

2010-08-30T10:54:00.002-05:00

1A LCCJ
24kg 10:00

H Snatch
24kg 10:00

1A Kettlebell Press
40kg x100 NonStop-14:23

....Later...
Kettlebell Class-28kg
32:00

Press + ...100 1/2BW... Done

2010-08-30T10:54:00.001-05:00

1A LCCJ
24kg 10:00

H Snatch
24kg 10:00

1A Kettlebell Press
40kg x100 NonStop-14:23

....Later...
Kettlebell Class-28kg
32:00

100 Reps NonStop Press- 1/2 Bodyweight...DONE

2010-08-30T10:13:00.000-05:00

About a week back I had issued myself a GOAL of 100 NonStop Presses with 1/2 BW. Prior to that I had pressed this bell 40 Reps. I did a couple of focused press sessions last week. This morning, ccompleted that goal.

I did multiple switches with reps from 10 all the way down to 2 by the end. This was brutally hard. I had gone to 70 reps prior to today, and beyond that number for either psychological or physical reasons, it was a greater struggle. Tricep on my right side began to hint of cramping up, so I kept the switches more frequent from that point on in to the finish. Benton was here for support and to witness.
Glad this one is done.

1A Press 100 Reps NonStop-14:23
40kg Kettlebell with BW 78kg (173lbs).

Marathon Prep- Update Week 6

2010-08-29T17:15:00.000-05:00

Well, Week 6 is history and the marathon prep is right on schedule. Last week was a disappointment. Got the scheduled time in, but the distance was a disappointment. It was hotter than 10,000 hells, and it really took a toll on our run.

Today was a total turn of sorts. It was nice and cool with overcast sky's. We finished the planned route ahead of schedule so we actually had to add distance this week to meet out 1:55 limit.

I ran today for the first time in my new kicks...The Brooks "Green Silence". These things are really light and the shoe felt great. From what I understand about these, they have a negative angle or drop from toe to heel...Basically the heel is lower than the toe, so it promotes more of a fore-foot strike, rather than a heel strike. Since I began running in Vibrams over a year ago, the forefoot strike has been my preferred. These shoes really made it effortless. I was impressed and I don't usually get that excited about footwear.

As for weekly training, it can be found here in my Training Log. To summarize it has been basically one run a week. I keep hill intervals as an optional "run" day, but have not done any since Week 2. The weekly training has been with the kettlebells doing mainly timed sets. Compared to other event preparations I have done in the past, this one is singularly unique in the lack of weekly mileage. This approach has not been "easy", but the weekly runs thus far have been definitely attainable.

Most of this training plan was/is geared to experiment the effectiveness of minimal weekly running and kettlebell cardio substitutions. At this point I can definitively say that this method of training could very effectively prepare someone for a 1/2 marathon distance with minimal actual running. As the distance begins to grow from here, time will tell the effectiveness of kettlebell substitutions throughout the week on the longer distances.

I really think this is where the challenge will begin. I think the general layout of the training will continue to make the distances attainable, but the overall effectiveness and viability of this being considered an effective alternative to a typical marathon preparation, I am having my concerns. Cardio will not be the issue...S.A.I.D may come in to play. Nothing prepares the LEGS for running like...Running. I think the lack of more frequent running will play a bigger role at the greater distances. Simply reaching or attaining is one thing, having it be an effective means is another. So from here I'm somewhat cautiously optimistic. We will know more in a couple of weeks. Until then training as usual!

Morning Run

2010-08-29T08:55:00.000-05:00

What a difference a week makes. Much better run today. Much cooler, lower 70's, with overcast skies and a light drizzle. Very enjoyable.

Run- 1:55
Route ended up 11.9 Miles

Nutrition:
- Chocolate Covered Pretzels
- Trail Mix
- Chia
- Water

Press +....Again

2010-08-27T12:39:00.004-05:00

A little pressing sample

1A KB Press- Working toward 100 Reps 1/2BW. BW this morning 78kg.
40kg x70 NonStop (10:00)

H Snatch
24kg 10:00

Swing Interval
40kg 1:00 (36RPM) x2
40kg 2:00 (36RPM)

Bench Pistols 5:00

Press +....Again

2010-08-27T12:39:00.003-05:00

Kettlebell Cardio & Deadlift

2010-08-25T13:52:00.000-05:00

Kettlebell Set-30:00 24kg
H Snatch 20:00
1A LCCJ 10:00

Swing/Jerk 24kg
2:00 Swing/2:00 Jerk) 12:00

Deadlift
140kg)x 10,20
170kg) x10

Atlanta Kettlebell Meet

2010-08-24T19:54:00.000-05:00

I have pretty much held to the conviction that I thoroughly enjoy training with kettlebells, but had no desire to compete. Well, with a minimal amount of persuasion I caved. Patrick and I are set to travel to Atlanta for the GA Southeast Kettlebell Sport Championship to be held Saturday, September 4.

We have decided to go with the StrongSport- Long Cycle Division. For those unfamiliar with StrongSport, it utilizes the heavier run of bells(32kg-48kg) and is competed with one kettlebell only. The time limit is 4:00 so it equates to 8RPM for 2:00 per side for the LongCycle.

There is also a "Biathlon" option consisting of the Jerk followed by Cleans. It is structured 4:00 for Jerks 24+24...A Rest(not sure if it is 1:00 or what the time is)...Then Cleans 24+24 in 4:00.

The way the ranking is structured now, you must "Rank" before you can progress to a heavier kettlebell in competition. I tested out today and was able to complete the ranking criteria with the 40kg. However, since I have not "Officially Ranked" with the 32 or 36kg, I must do this competition with the 32kg bell. Participating in this event is a little "last minute", so I think we are both content to go and achieve rank with the 32kg and move forward from there. It should be a fun day.

WKC Ranking
Strongman LongCycle
Rank Required Repetitions and Weight
S-32 16+16 reps (LongCycle) with 32kg/70 pounds
S-36 16+16 reps (LongCycle) with 36kg/79 pounds
S-40 16+16 reps (LongCycle) with 40kg/88 pounds
S-44 16+16 reps (LongCycle) with 44kg/97 pounds
S-48 16+16 reps (LongCycle) with 48kg/106 pounds

2010-08-24T10:33:00.003-05:00

H Snatch
24kg 10:00

BU Clean+Press
16kg 100 Reps...little over 8:00
This idea from Rich yesterday, although he did 200. Wanted to give it a test run. I like the BU stuff a lot and do it every session with my class, but not to this extent. It's a nice change and a good challenge it it's own right. Anything BU for time works really well, and you "feel" it in some different places.

Tested out Kettlebell StrongSport
S-40 Rank Long Cycle
40kg
16L/16R in 3:42

Press +

2010-08-23T12:43:00.002-05:00

1A Kettlebell Press- Focus today was toward the "Goal" of 100reps at 1/2BW
40kg x50NonStop- 7:10
32kg x50NS- 4:20
32kg x50NS- 4:30

Cardio- Swing Set 30:00-36RPM 1080Reps +/-
32kg 10:00
28kg 10:00
24kg 10:00
30:00
149 Avg HR
161 Max
400 Cal

....Later.....
Kettlebell Class 30:00- 24kg

New Goal/Challenge- 100 Presses with 1/2 Bodyweight

2010-08-22T21:20:00.000-05:00

The swing goal didn't stand for very long, but this one I'll have to work for.

Lately I have been around, as well as corresponding with a number of people who are pursuing their own new challenges. Be it a unexplored new program, or pushing to run distances they have never done. My daughters...One riding the bus for the first time:)...The other striving to overcome new challenges in horseback riding. I'm inspired by you all. As such I am going to push my limits to unexplored territory as well.

The Goal: 100 Presses (NOT push press or jerk) with the bell closest to 1/2 Bodyweight- If equidistant between two bells use the heavier.

The Rules:
- No Time Limit
- Unlimited Hand Switch
- This is a NonStop Effort. No putting the bell down.

For me personally this will be the 40kg. It will take some added focus, but I would be delighted to accomplish this in the short term.

Even if you don't want to do 1/2 BW challenge above, have yourself a "Brain Storm", and take a new challenge. Run further than you have ever run. Maybe try your own personal "rep challenge." You might surprise yourself. Physical limitations are harder, but psychological boundries like high reps or long distances are easily overcome with a little focus. Once you overcome the psychological, the physical will follow.

Kind of "Zen", but "What your mind can conceive, your body can achieve..."

2010-08-22T11:25:00.002-05:00

Squat
70kg x20
80kg x20) x2

Morning Run

2010-08-21T09:59:00.000-05:00

Run this Morning. The Heat was back. Really didn't feel spectacular for most of the run, but got the time in.
1:43
157 Avg HR
175 Max
1488 Cal

Goal Accomplished- 61:00 NonStop Swings 24kg

2010-08-19T16:40:00.000-05:00

Well the wild hair won out. Was planning on 35:00 today and just never stopped. Jake also was here to play along and did very admirably himself, getting beyond 30:00 before a breather.

NonStop Swings 61:00-24kg
The minutes I counted were all 36-37RPM
So conservatively w/36RPM pace-2196 Reps
136 Avg HR
154 Max
704 Cal

61:00 NonStop Swings- 24kg

2010-08-19T16:38:00.003-05:00

NonStop Swings 61:00-24kg
The minutes I counted were all 36-37RPM
So conservatively w/36RPM pace-2196 Reps
136 Avg HR
154 Max
704 Cal

...Later KB Class...
33:00 24kg

61:00 NonStop Swings- 24kg

2010-08-19T16:38:00.002-05:00

NonStop Swings 61:00-24kg
The minutes I counted were all 36-37RPM
So conservatively w/36RPM pace-2196 Reps
136 Avg HR
154 Max
704 Cal

...Later KB Class...
33:00 24kg

Goal-60:00 NonStop Swings-Hold My Feet to The Fire

2010-08-19T09:32:00.000-05:00

Putting it out here for accountability purposes. I am going to go for a Swing set of 60:00 nonstop with the 24kg. This will fit right in with the marathon training seamlessly. Given my past sessions for time I hit about 37RPM+/- so for 60:00 that will be around 2220 Reps. I am not going to even try to attempt to keep count for that long. I'll take a count of some minutes throughout to get a gauge of average RPM.

I'll plan to build to this over a few sessions. Done 28:00 previously a couple of times. Will stretch that out to maybe 35:00 for the next one and add some time each consecutive session along the way. I'm thinking maybe a 5 session build up to the 60:00., but who knows...I may jump a wild hair and just do it today. Will just have to see how it progresses.

1A Kettlebell Jerks

2010-08-18T19:25:00.000-05:00

30:00 Kettlebell Set
1A Jerks 40kg 10:00
1A Jerks 32kg 10:00
1A Jerks 28kg 10:00
30:00
164 Avg HR
184 Max
476 Cal

Tried out some Bench Pistols timed 5:00- Will do this more