Lately I've been thinking about my training. Specifically, I've been thinking about why I'm stalling out. I hit rank III in the snatch in June of 2011, with the 20k. I got into the mid-40's per arm with the 24k, and stalled out. A year and a half later, I'm still in the low to mid-40's per arm with the 24k. I made CMS in the single clean and jerk in June of last year, and in 7 months, have not progressed. I've come to a simple conclusion- I don't have enough endurance. My technique is good enough that I should be hitting higher numbers, and I honestly don't think strength is the limiting factor. I could be stronger, but kettlebell sport is one of those events where after a point, being stronger does not significantly add reps to one's total.
Why is my endurance lagging? I have two theories. First, I don't run. I hate running. There, I said it. I don't see this changing any time soon. The other reason, and I think its more important, is that I set the bar too low as far as standards for moving up to a heavier weight. Take the snatch, for example. I made rank III under the old USAKL standards, which required 106 reps with a 20k bell. I hit 107 for rank, and that was a PR. I immediately jumped up to the 24k's, climbed to the low 40's per arm, and stalled. Is it any wonder, if I can only do 50 reps per arm with the 20k, that I can only do 40 per arm with the 24k? What was I thinking? I was thinking that strength would get me through.
What to do about it? I've set a new price of admission: 100 reps. One hundred double jerks, and 100 snatches per arm. Until I "own" 100, I'm not moving up in my training weight. By "own" 100 reps, I mean hitting 100 reps in the jerk and 200 in the snatch at least five times in a two week period. If I can't hit 100 consistently, I don't own it, and I'm not ready to train at a higher weight. I've hit 200 snatches five times in the last week and a half with the 12k. I own it. I've hit 100 jerks 3 times, and 75 reps once, in the same period of time. I almost own it. Next, I'll own 100 with the 16k, then 20k, and so on.
Of course, I need to maintain my strength. I've found that fast, short sets with the 20k bells have helped me feel more explosive and powerful. So far, it's been 2 minutes at 10rpm in the jerk, and 2 minutes at 20 rpm in the snatch, after the longer sets.
I'm about two weeks into consistently hitting 10 minute sets. I feel better- the heavier bells beat me up. I recover faster. I'm starting to tone up a little. And I know that as I work up to triple digits with lighter weights, my numbers with the 24k's will rise. I will rank in the jerk and the snatch with the 24k. I anticipate an additional benefit: I earned CMS without training the single clean and jerk by working up to reasonably high reps in the biathlon with the 20k (85 jerks, mid 60's snatches per arm). As I get stronger and longer in the biathlon, I'll get the strength and conditioning I need for the final push to Master of Sport in the single clean and jerk. Stay tuned for progress.
Why is my endurance lagging? I have two theories. First, I don't run. I hate running. There, I said it. I don't see this changing any time soon. The other reason, and I think its more important, is that I set the bar too low as far as standards for moving up to a heavier weight. Take the snatch, for example. I made rank III under the old USAKL standards, which required 106 reps with a 20k bell. I hit 107 for rank, and that was a PR. I immediately jumped up to the 24k's, climbed to the low 40's per arm, and stalled. Is it any wonder, if I can only do 50 reps per arm with the 20k, that I can only do 40 per arm with the 24k? What was I thinking? I was thinking that strength would get me through.
What to do about it? I've set a new price of admission: 100 reps. One hundred double jerks, and 100 snatches per arm. Until I "own" 100, I'm not moving up in my training weight. By "own" 100 reps, I mean hitting 100 reps in the jerk and 200 in the snatch at least five times in a two week period. If I can't hit 100 consistently, I don't own it, and I'm not ready to train at a higher weight. I've hit 200 snatches five times in the last week and a half with the 12k. I own it. I've hit 100 jerks 3 times, and 75 reps once, in the same period of time. I almost own it. Next, I'll own 100 with the 16k, then 20k, and so on.
Of course, I need to maintain my strength. I've found that fast, short sets with the 20k bells have helped me feel more explosive and powerful. So far, it's been 2 minutes at 10rpm in the jerk, and 2 minutes at 20 rpm in the snatch, after the longer sets.
I'm about two weeks into consistently hitting 10 minute sets. I feel better- the heavier bells beat me up. I recover faster. I'm starting to tone up a little. And I know that as I work up to triple digits with lighter weights, my numbers with the 24k's will rise. I will rank in the jerk and the snatch with the 24k. I anticipate an additional benefit: I earned CMS without training the single clean and jerk by working up to reasonably high reps in the biathlon with the 20k (85 jerks, mid 60's snatches per arm). As I get stronger and longer in the biathlon, I'll get the strength and conditioning I need for the final push to Master of Sport in the single clean and jerk. Stay tuned for progress.
Interesting insight Steve. I recently got into GS myself, so I've been doing a lot of reading online to see others experience. Definitely something I will keep in the back of my head and if I stall out, something I will bring up with my coach.
ReplyDelete