Incremental Kettlebell Training

I'm trying something new in my kettlebell training, after reading an article about New Zealand lifter Paul White.  Paul is quickly becoming a great lifter, holding MS in both biathlon and long cycle from RGSI, and CMS in both events from WKC.  In an interview, he talked about using 2k increments to make the jump between standard 4k bell sizes.  My budget does not allow for the purchase of incremental bells, so I bought a roll of 100mph tape and taped a 5 pound plate to the bottom of each of my 16k bells.  I'm pretty comfortable hitting 12-13 minutes at 6rpm with 16k, and yesterday I got 10 minutes with my improvised 18k bells at 6rpm without too much trouble.  I plan to work up to 12-13 minutes with these bells, then start over at 10 minutes with 20k.  Then 22k, then on to the 24k's.  My next goal is 60 reps with 24k, and training incrementally seems to be a great way to get there.  This will allow me to train long sets at my competition and rank pace, without making the big jumps that beat me up.

This is actually an old method called the double progressive method.  Many old barbell programs advocated working with a certain weight, starting with 6-8 reps, then working up to 15 reps.  When 15 reps are reached, more weight is added, and the reps are dropped back to 6. 

Since my problem is conditioning and endurance, these long sets will help a lot, while pushing my strength up as well.

In addition, I'm working with the deadlift, training toward a push/pull meet in November. 

August Training Log

August 30- 186.5 lb., 23% body fat.  43 pounds of fat, 143.5 pounds of lean mass.  Long Cycle: 2x20k- 4 sets of 1:30 @ 8rpm, 1:30 rest.  48 reps.  VWC snatch, 15:15 (7), 16k: 20 sets in 10:00. 140 snatches.

August 29- 188 lb.  No training.

August 28- Deadlift: 15 singles @ 230.  Long Cycle, 2x20k: 6 sets of 1m @ 8rpm, 1m rest.

August 27- Deadlift: 3 singles @ 315.  Hardstyle swings: 3 minutes of 15:15 swings, 9 reps per work period. 54 reps @ 24k.

August 26- 189 lb.  Turkish Get Up: 5m @ 16k.  Deadlift: 3 singles @ 315.  Long Cycle Clean and Jerk: 2x18k- 5m @ 6rpm.  2x20k- 3m @ 6rpm.  2x16k- 8m @ 4 rpm. 2x20k- 5 sets of 1m @ 8rpm. 

August 25- 188 lb.  Nordic Track ski machine: 60 minutes at an average heart rate of 145 = 850-900 calories burned. First time doing an hour of continuous steady-state cardio.  Not physically too tough, but mentally, hard to keep going.  Rested about 30 minutes, then did 20 sets (10m) of VWC snatches (15:15 @ 7 reps), with 16k.  Heart rate: 168.  Calories burned: 180.  Total training today was 70 minutes of work, burning over 1,000 calories.  It's after 2:00 pm, and I have burned more calories than I have eaten today in training alone, not counting my RMR. 

August 24- no training.  Long day of other activities, including about 90 minutes of yard work.

August 23- 188.5- Deadlift: 5 singles @ 315.  Long Cycle clean and jerk, 2x18k: 1m @ 6rpm; 10m @ 6rpm = 60 reps. Pulse 186 after set. About 200 calories burned. 66 reps total.  This was my fifth 10 minute set with the 16k's with 5 lb. taped on.  It was tough enough that I wished not to be doing it, but nowhere near a max effort.  Time to step up to 12 minutes at this pace.

August 22- 189 lb.  day off from training- first in seven days.

August 21- Long cycle clean and jerk, 2x20k: 7m @ 6rpm = 42 reps.  Deadlift: 5 singles on the minute @ 315lb.   Bent press, 32k: 2 singles per arm.  Double jerk, 2x12k: 3m @ 20 rpm = 60 reps in 3 minutes.  Feeling quite a bit sore afterward.

August 20- 188 lb.- Deadlift: 3 singles @ 315lb.  Kettlebell press, 28k: 5 singles per arm.  Long cycle- 2x18k- several 2-3 minute sets at 6rpm and 8rpm.  Jerk- 2x20k: 1m @ 6 rpm.  Did not have a 10 minute set in me today, mentally.  Some Roman chair core work.

August 19- 187.5 lb.  Deadlift- quick warm up on Roman chair, then three singles @ 315.  Kettlebell military press, 28k: 5 singles per arm.  Long cycle clean and jerk, 2x18k: 10m @ 6rpm. 174 bpm at the end of the set = about 188 calories burned. Some Roman chair work with a 6lb medicine ball. Fifth day in a row of 10 minute sets. 

August 18- Long Cycle clean and jerk, 2x18k: 10m @ 6rpm = 60 reps.  Pulse 186 bpm at conclusion of set = about 200 calories.  Rest a while, then some Roman chair work: sit ups and back raises, 2 sets of 10 easy reps each.  Deadlift: several easy singles @ 225lb. Just greasing the groove.  Finished with a moderately difficult 315.  My first 300+ pull in a very long time. Some stretching. 

August 17-  hands needed a break from cleans, so did 10 minutes of 1 arm jerks @ 12rpm with 20k.  Switched hands at 2m, then 1m for the duration.  120 jerks.  Rested 5 minutes, then ran 1 mile in 10:21. 

August 16- 189 pounds.  Up about 3 pounds on vacation.  Good thing I dropped the meet, or I'd be in a heavier division with a full field.  Don't want to be the fourth man in a field of heavyweights!  Deadlift: 5,3,2 @ 230 lb.  Long Cycle, 2x18k: 1m @ 6rpm x2.  Double Jerk, 2x18k: 3m @ 8rpm = 24 reps.  Snatch, 18k: 4m @ 12rpm (24/24).  Came back later and did Long Cycle clean and jerk, 2x18k: 10m @ 6rpm = 60 reps.

August 11-15- vacation- ate junk and laid around.  Got home and did long cycle clean and jerk, 2x18k- 10m @ 6rpm = 60 reps.  Improvised 18k bell by taping a 5lb plate to 16k bells with 100 mph tape.  Going to try an incremental progression. Deadlift: 5,3,2 @ 215 lb.

August 10- 185.75 lb.  Decided not to lift in the meet next week, so the pressure is off during vacation next week.  I'll be able to take it easy!

August 9- 185.5 lb.  Lowest I've been in a while. No serious training today- stretching and foam rolling for rehab after four days of training.  A little lifting after supper.

August 8- 187 lb. 1 mile run, downhill first half, uphill second.  9:51.  Some Roman chair work.

August 7- 190 lb.  Pigged out yesterday- time to get back on track!  Long Cycle clean and jerk- 2x16k: 13m @ 6rpm plus a spare rep = 79 reps.  Rested a few minutes, then 5 sets of 1m @ 5rpm with 2x24k = 25 reps.  Some Roman Chair work.  Went to bed weighing 189 lb.

August 6- 188 lb.  Long cycle- 2x16k: 13m @ 6rpm = 78 reps.

August 5- 187 lb.- Long Cycle- 2x24k: 5m @ 4rpm.  A small tear on a callous.  Jerk: 2x28k: 2m @ 6rpm. 

August 4- 186.5 lb- no training

August 3- 186.5 lb.  Long Cycle- 2x16k: 1m @ 8rpm.  Jerk- 2x32k- 1m @ 6 rpm. Jerk- 2x24k: 5m @ 6rpm = 30 reps. Ran the neighborhood: .8 miles with a few small hills.  7:51.  First time I ran it without stopping to walk.

August 2- 188 lb.  Strength training with 2x32k long cycle: 3 ladders of 2,3,5 at a 5rpm pace = 30 reps.  Not rushing between sets. Rest a while, then 2x24k long cycle: 2m, 2m, 1m @ 6rpm, 2m rest between sets.  30 reps.  Roman chair situps and back raises: 3x10.

August 1- No training today, after the last two days of 10m sets.  Even snuck in an afternoon nap for recovery.