December 2014 Training Log

Dec. 31- Early session on the Nordic Track, 20m.  An easy session after yesterday's volume work with the 20k's.  Afternoon barbell work: 5 easy singles of squat @ 185, bench press @ 150, and deadlift @ 225.

Dec. 30- 185.5 lbs. Long cycle clean and jerk, 2x20k: 3 sets of 5m @ 6rpm with 5m rest, then 2m, 3m @ 6rpm with 1m rest between sets. Total reps: 120.  Total time lifting: 20m. Total time: 36m. Total volume =200% of goal reps with 80% of goal weight at goal pace. Long cycle tonnage today: 10,560 lb.  Barbell lifts: 3 singles each of squat @ 185 lb., bench press @ 150 lb., deadlift @ 225.  Stretched on Roman chair, hung from chin up bar.  A very good session!

Dec. 29- 185.5 lbs.  Early morning session: 60 m on the Nordic Track.  Spot checks on pulse averaged to about 135.  Nose breathing the whole time.  About 800 calories burned.  Stopped at 1 hour, but felt fine and could have kept going.  Twenty minutes later, I felt fully recovered, like I had not trained at all. This is good- my O2 uptake and recovery are improving.  Mid-day session: Bench press- 5 singles @150 lb.  Squat: 5 singles @ 185 lb. Deadlift: 5 singles @ 225 lb. All reps are estimated about 70% max (200, 260, 315, respectively).  Nothing felt too heavy. Just breaking into these movements again to build more strength.  I'm using Justa's singles program to slowly increase my max strength in compound movements with low volume and high frequency in a way that should not compromise my conditioning goals. The basic plan is to use the yellow and purple kettlebells to increase work capacity in long cycle, use running and the Nordic Track to get in steady-state cardio, and the powerlifts to get stronger.   My next meet is May 30, six months away.  I'll get into a cycle of 24k before then.  A cycle of long, light sets combined with running and barbell should get me ready for more serious work with the green bells.

Dec. 28- 187 lbs.  I'm happy with that- only 2.5 pounds gained on a weeklong cruise.  Some is probably water from the salty food, and I could use some fiber.  I'll be back on track soon.  Training session this afternoon: long cycle clean and jerk, 2x16k: 20m @ 6rpm = 120 reps. Legs, shoulders and grip felt fine.  This set was tough mentally and systemically.  Pulse at end of set was over 200, but no panic breathing and very little extra tension. Using the yellow bells for increasing work capacity at or faster than rank pace.

Dec. 21-27- Went on a cruise to the Bahamas.  No hard training, but I did a total of 80 pullups during the week, and walked 2 miles on the track one day and 3 miles another day.  55 pushups one day.  Mostly resting, eating, and playing.  I did enter the "beach Olympics" on the private island. 18 men entered, mostly college age.  I placed 5th in various events comprised of crab walking, swimming, and sprinting. Not too bad, considering I'm old enough to be most of those men's father.  Ate junk all day, but tried to eat meat and vegetables for supper. 

Dec. 20- 184.5 lb. (ate out pizza last night, then movie popcorn).  Long Cycle Clean and Jerk, 2x20k: 5m @ 6rpm, rest 3m, 6m @ 6 rpm.  Rest 3m then sprint sets of 9,5,5,5,10 in 5:03 to make an even 100 reps. Put bells down between sprint sets.  100 reps in 16m work, 22m total. 100 reps in a session with 2x20k is a recent PR, maybe a lifetime PR.  No sets were to failure, and within 5 minutes after reaching 100 reps, I was looking for something else to do. Recovering like never before.  Lots of hardstyle swings and long, light sets of long cycle are doing me good.  Update: rested about 45 minutes, then ran a mile in 9:13.  My fastest ever.  Previous PR was 9:33 on November 12.  Two PR's in one day.  I should take a break before I burn out.

Dec. 19- 183.5 lb. Did swings and get-ups today.  Met the Simple goal from Simple and Sinister: 100 swings with a 32k kettlebell in 5:00. Rested 1m, then 10 get ups in 8:41.  Finished in 14:41 what is prescribed for 16:00 in the book.  Felt strong throughout.  I'm at a good point in my training.  I'll train tomorrow, then take some rest for Christmas. 

Dec. 18- 183 lb. Long cycle clean and jerk, 2x16k: 10m @ 5rpm = 50 reps.  An easy set well within the 50%-70% effort range.  Rested four minutes, then one arm long cycle, 20k: 10m @ 6rpm, hand switch on the minute. Snatch, 16k: 2 minutes @ 16 rpm, 1 hand switch.  Clean and press: the chain- 12k, 16k, 20k, 24k.  5 times through the chain = 20 clean and presses per arm. Then some light yard work. Feel good today.  Came back later and supersetted sets of 10 two-arm swings @24k with 5 bench presses @ 135lb.  5 sets = 50 swings, 25 bench presses.

Dec. 17- 184 lb.  Nordic Track, 25 minutes of easy early in the morning. Pulse at end was 150.

Dec 16- Long cycle clean and jerk, 2x16k: 20m @ 5 rpm = 100 reps.  Pulse at the end was 200, and I was breathing hard, but did not feel close to exhaustion.  Could have kept going, in terms of cardio, legs, and shoulders.  Grip was close to the edge, as was my right foot (not calf). Recovered quickly. Technique felt clean and efficient throughout the set.

Dec 15- Swings, 24k: 10 swings on the minute for 10m = 100 swings.  Jerks, 2x16k: 1m on, 1m off @ 12 rpm for 20m = 120 jerks.  Total time training = 30m of swing and jerk intervals. 

Dec 12-14- no training.  A little sore and stiff.

Dec 11- 181.5 lb.  Long cycle clean and jerk, 2x16k: 6m @ 6rpm.  Swings, 24k: 10 on the minute for 30 minutes = 300 swings.  One hand swings, alternating per minute.  Average heart rate 145. 

Dec 10- 181.5 lb.  Lower back feeling much better.  Hunting again today.  Got a nice doe.  Some easy hiking, then loading, unloading, skinning, and butchering.  I understand why butchers have strong hands!  After two days of butchering deer, my hands are sore.  I've been lifting kettlebells for years, but it takes me about four hours to skin a deer, cut it into major pieces, then bring them in and process all the meat. On the upside, I have 25 quarts of deer roast canned, more in the fridge to can, and a lot of tenderloin for steaks.  We will eat well for the next few months.  Anyone for organic, free-range, hormone-free, humanely-killed meat?

Dec 11- no weight training.  Hunting.  About an hour and a half of hiking hills.  Got a small doe.  About four hours of cleaning and butchering.  A physically active day.  There is no way I could do this if not for my kettlebell training.

Dec. 8- 184 lb. A little stiff in the lower back today- probably all the fast jerks.  Nordic Track: 25 minutes.  Heart rate at end: 140.  Cleaned out garage afterward.

Dec. 7- Long cycle clean and jerk, 2x16k: 12m @ 6rpm = 72 reps.  Jerk, 2x16k: 20 reps in 1m.

Dec 6- no training today.

Dec. 5- Tired from yesterday, but needed some training. Long cycle clean and jerk, 2x16k: 1m @ 8rpm; 6:30 @ 8rpm (52 reps), 3m @ 10 rpm (30 reps).  Long cycle clean and jerk, 2x18k: 1m @ 4 rpm, 10m @ 4 rpm (40 reps).  2x24k: 2m @ 5rpm (10 reps).  Total of 90 reps with 2x16k, 44 reps with 2x18k, 10 reps with 2x24k.

December 4- no training.  Long work day- up at 4 am, worked until 9 pm.

December 3- Simple and sinister swings, 28k: 100 in 5m.  Rested 1m, started get ups.  Got 2 reps per arm before stopped for an interruption. 

Dec. 2- Long cycle clean and jerk, 2x16k: 14m @ 7 rpm.  10 rep sprint the last minute, for 101 reps in 14m. Rested a while, then Simple and Sinister, 28k.  100 swings in 5m, 1m rest, then 10 get ups in 10m.  Right now, 28k is the sweet spot for swings.

Dec. 1- no weight training, but a physically active day.  Went hunting.  Got a nice buck, dragged it out, loaded it, brought it home and processed it.  Call it a variety day.

Josh Dunn's Coaching: A Review

Josh Dunn’s Coaching: A Review

I set a goal this year to take my kettlebell training more seriously.  To do this, I did two things.  I got a new pair of lifting shoes.  My old Wei Rui’s have served me for four years, but it was time to upgrade, so I bought a nice pair of Sabo’s. Maybe I’ll write a review of them sometime.  They were a worthwhile investment.

The other thing I did was to hire a coach.  Josh Dunn has been a competitor for many years. I think I first met him at Scott Shetler’s meet in 2010.  It was my first meet; I competed in StrongSport with the 36k bell.  I won, but missed rank by two jerks.  If memory serves me right, Josh did long cycle with the 20k’s. 

In the years since, I’ve tried all kinds of variety, including biathlon, powerlifting, odd lifting, discus, and shot put.  Josh has kept on training long cycle, consistently working his way up through the bells.  When we met again in 2013, he was lifting 28’s at Cyrus Peterson’s meet.  I was in way over my head with the 24k’s. I got 45 ugly reps and a no-count on sheer willpower.  As if I needed a reminder, consistency trumps variety every time.

I contacted Josh, and he orchestrated my training from June to mid-November.  He started me with a test with the 24k’s.  I got 33 reps in about 8 minutes before my grip gave out and I dropped a bell.  I was at the ragged edge anyway- I had maybe 35 reps in me.  The bells were heavy, and my conditioning was poor.

Josh put me on a progressive regimen, pushing out my time with the 24k’s, working from 2 and 3 minute sets up to 10 minutes.  He prescribed my training, and I gave him feedback on my training.  Depending on how I responded to my training, he prescribed the next session.  Along the way, he gave me the kind of encouragement we all enjoy hearing from a coach, and sometimes the kind of honest truth that we don’t enjoy hearing.  Every so often I would post a video, and he would give me feedback on technique.  He was, at every turn, a gentleman and a sportsman.  Along the way, he continued to lift and to compete, proving that he demands the same high standards of himself that he expects of his athletes.

I did not reach my goal under Josh’s training, but I came very close.  My goal was rank 1, which required 57 reps with the 24k’s.  I got 50 smooth, easy reps with 24k, and 57 reps with 22k.  The 24k’s have never felt lighter, and I have added muscle in my legs and shoulders.  My technique is cleaner and more consistent than ever.

Looking back over my training program, I can see that not reaching my goal is not a reflection of Josh’s coaching, but of my lack of conditioning.  The set and rep schemes he prescribed were challenging but manageable.  Some sessions really pushed the envelope, and others were so easy I felt guilty for not doing more.  Most were in that magic 70% window where progress and recovery meet.  He told me at the outset- get your cardio done.  Run.  Ski on the Nordic Track.  I assumed that I would get the conditioning I needed from my kettlebell training.  It was a rookie mistake, but it was my mistake, not Josh’s.  If I had been running three times a week like he said, I’d be rank 1 right now.

Josh is going to be off the scene for a while serving Uncle Sam, but when he gets back, I’ll probably look him up.  Meanwhile, I’ll be training for endurance like he told me six months ago.  There are a lot of coaches that are highly respected, and Josh is rightly one of them.  If you need a coach, you might look him up yourself.

November 2014 Training Log

November 30- Long cycle clean and jerk, 2x16k: 11:08 @ 7rpm = 78 reps.  Again, trying for 14m @ 7rpm.  I hit 100 reps in 16m on Nov. 25, which was an absolute PR in reps.  Since then, sessions have been tough.  The template calls for an immediate 20-25% increase in volume, and it's slow coming.  I hit the PR, but it will be a while before I can get into the 90's and beyond every session. It will come in time. Next session, I may back cycle to 16m @ 6rpm- I'll see how I feel.  Rested a few minutes, then did Simple and Sinister with a 28k: 100 hardstyle swings in 5m, 1m rest, then 10 get ups in 10m.  Some stretching later. 

November 29-  Late evening training.  Simple and Sinister session. 5 minute of swings, 10 on the :00 and :30. Minutes 1,4,5 with 24k; 2 and 3 with 32k.  Rest 1m, then 10 get ups in 10m.  First getup each arm was with 24k, last four were with 32k.  Could probably have done all work with 32k (Simple goal).  I'm setting a goal for the next month: to reach the Simple goal of 100 32k swings in 5:00 and 10 32k getups in 10:00, and 100 clean and jerks with 2x16k in 10:00.  If I can accomplish this by the end of the year, I'll be in a good place to start training in new year.  If reaching these goals seems to take me closer to where I want to be, perhaps I'll shoot for 90-100 reps in long cycle with 2x20k and the swing and getup goal with 40k.

November 28- Long cycle clean and jerk, 2x16k: 7:30 @ 7rpm = 46 reps.  Was trying for 14m = 98 reps, but it felt too fast today.  I'll hit it again soon.  Ran 1 mile in 10:22, then walked a mile back in 20m.  Hardstyle swings, 24k: 10 swings each :00 and :30 for 5 minutes.  100 reps.  Rested 1m, then 1 get up on the minute for 10 minutes.

November 25- 182 lb. Took a break from bench press and did 10 clean and presses with 2x20k.  Long cycle clean and jerk, 2x16k: 100 reps in 16m.  The template called for 16m @ 6rpm= 96 reps.  I wanted 100, so I did 10 rpm the last minute.  This was a PR, but not a max.  I felt like I could go on for several more minutes.  I'm close to "owning" the 16k's.  My goal is 100 reps in 10 minutes before starting over with either 20k or 18k. 

November 24- 182 lb. No weight training, but spent the day rabbit hunting.  Physically speaking, 7 hours of easy cross-country walking, interspersed by climbing a few steep hills and ditches.  Nice to be out in the fresh air for so long. Came home and slept for 13 hours straight.

November 23- 182 lb. Long cycle clean and jerk, 2x16k: 1m warm up @ 8rpm. 10m @ 8 rpm = 80 reps. 88 reps total. The bells never felt heavy, but this felt fast.  Heart rate 170 at the end of the set. Recovered quickly.  Cold and raining hard, so no run.

November 22- no serious training, but played around a little.  Did press according to old school rules, when the press was part of GS. 10m, 1 hand switch.  12k. 60 reps per arm.

November 21- Long cycle clean and jerk, 2x16k: 1m warm up @ 10rpm. 12m @ 7rpm = 84 reps. HR 190 at end of set. 94 reps total.  Rested 5m, then run/walk 2 miles in 25m.  Ran first minute in 11:15.  Ran 1 1/3 mile nonstop, then ran/walked the rest.  Bench press, 155: 3 sets: 10,9,8.  All sets were hard.  Trying for 3x12.  I'll stay at this weight for a while.

November 19- Long cycle clean and jerk, 2x16k: 14m @ 6rpm = 84 reps.  Bench press: 155 lb.: 3x10.  Squats: 135 lb.: 1 set of 5 to break in the movement again.  Skipped the run- it's 34 degrees, and I have work to do. 

November 17- Long cycle clean and jerk, 2x24k: 3m, 2m, 1m @ 5rpm. 1:1 work:rest ratio.  30 easy reps.  2x16k: 16m @ 5rpm = 80 reps. Heart rate at end of set: 190 bpm.  Bench press: 155 lb.: 3x8.  Rested about 30m, then ran 1 mile in 9:40. 

November 15, 16- no training.

November 14- 183 lb. Long cycle clean and jerk, 2x16k: 10m @ 7 rpm = 70 reps.  Bench press: 145 lb.: 3x12. 

November 13- Snatch, 16k: 6m @ 16rpm, 1 hand switch = 48/48.  Have not snatched in a while, so a nice change of pace. Changed shoes, walked about 2 minutes, then ran 1 mile in 9:33.  My conditioning is improving, measured by my 1 mile run.

November 12- 182 lb. Long cycle clean and jerk, 2x24k: 5 intervals of 2m @ 6rpm, 2m rest.  60 reps. Bench press: 145 lb. 3x10. Hopefully some cardio later.

November 10- 182 lb. Long cycle clean and jerk, 2x16k: 12m @ 6rpm = 72 reps.  Rested 2m to take off wraps and change shoes, then ran 1 mile in 9:55- my best mile in a very long time.  24m total, hard cardio for me.  Several hours later, bench press: 145 lb.: 3 sets of 8.

November 8- 181.5 lb. Long cycle clean and jerk, 2x24k: 2m @ 8/6 = 14 reps.  Hamstrings tight from deadlifting, affecting clean technique.  Switched to jerks. 6 sets of 2m @ 8rpm, plus four spare reps to make an even 100 jerks, 2x24k.  Rest periods varied, usually 3-4 minutes.  Stretching hamstrings and hips.

November 7- Bench press, 135 lb. 3 sets of 12.  Next week I'll load the bar to 145 and start over at 8 reps.

November 6- 182 lb. Long cycle clean and jerk, 2x16k: 14m @ 5rpm = 70 reps.  Pulse 180 at the end of the set.  Focus on clean technique, breathing, and patience.  Some deadlifting: 205 pounds: 25reps in 10m.

November 5- 181.5 lb. Long cycle clean and jerk, 2x24k: 25 minutes of 1m:1m intervals. 13 sets. 8rpm first minute, 6rpm next 12 minutes.  80 reps total. Run/walk .8 miles in 10m. Stretched.

November 4- 181 lb.  Long Cycle clean and jerk, 2x16k: 16m @ 4rpm = 64 reps.  Long, light, and slow.  Focused on breathing, perfect technique, and the patience to stand there and keep going.  Bench press: 3 sets of 10 @ 135lb.  Later did 20 minutes of 1m walk/run intervals.

November 3- 181 lb. Long cycle clean and jerk: 2x24k: 4m @ 6rpm, followed immediately by 2x16k: 7m @ 6rpm. Was trying for 7m @ 6rpm with 2x24k. Just no steam.

November 1,2- No training.
 

October Training Log

October 31- did not weigh.  Double jerk, 2x32k: 5,4,3,2,1. Snatch, 32k: 5,4,3,2,1 per arm. 15 jerks, 15/15 snatches total.

October 29- 182 lb.  Tested long cycle again, 2x24k.  Got 8 minutes @ 6/5 rpm. 44 reps.  Just no more in me.  I feel like I've tapped this cycle out.  I'm going to rest, use shorter sets with the 24k's and longer sets with lighter bells, and add in some barbell work for a change of pace.  Did 3 sets of 8 bench press with 135 lb.  Light, just to groove the movement.  On a positive note, my shoulders felt fine during and after bench pressing.  In the past, bench pressing has hurt my shoulders, even with light weight, but it seems that the jerks have corrected this.

October 27- 182.5 lb.  Tested long cycle, 2x24k.  Got 5m @ 6 rpm.  Came at it again, 6m @ 6/5 rpm.  Just feeling weak and running out of gas.  I'll try again on Wednesday.

October 25- 180.5 lb.  Kettlebell meet in Charlotte.  Arrived at the meet feeling strong and ready to lift.  Long story short: dropped the right bell 33 reps in, just over 5 minutes into the set.  No rank.  Silver medal.  I may post a video later.

October 23- 183 lb. lower back a little stiff, but feeling better. One arm clean and jerk, 16k: 20m @ 8rpm, 1 hand switch. 80/80 reps for cardio and grip endurance.

October 22- no training.  Tweaked my lower back early in the day.  Was planning to do 6m @ 6/5 rpm on long cycle with 2x24k.  Did a few dips and chins.  Rest, ice, DMSO on lower back.

October 21- no serious training.  A few bench press doubles with 135, just grooving the movement.

October 20- 180.75 lb. Long cycle clean and jerk, 2x22k. 57 reps in 10m.  Breathing was smooth, legs and grip held out fine.  Lost my timing around 7m, so just stuck with 6rpm the last few minutes, 8rpm sprint at the end.  No panic breathing.  I feel really good about this set- this is 92% of my goal weight for Saturday.  Video: https://www.youtube.com/watch?v=jycMONE2k7g&feature=youtu.be  Finished with some stretching.

October 19- 180.75 lb. No training, rest day.

October 180-181.5 lb.  No serious training.  Played around with doubles on the bench press @ 135 lb. Probably 10 reps total.  Just working the groove.

October 17- 182 lb. Single clean and jerk, 20k. 20m @ 8 rpm, hand switch every 1 or 2 minutes. 160 reps total.

October 16- 182 lb. Clean and jerk, 2x24k.  8m @ 6/5 rpm = 44 reps. 

October 15-181 lb. Clean and jerk, 2x24k. Warm up: 1m @ 6rpm. 3m @6,5,6rpm. 4:30 @ 6,5,6,5.  43 reps total. Coach called for 8m @ 6/5=44 reps.  Tried for it twice, but mentally just too much else going on.  Rested a while, then did long cycle with 2x32k. 1m @ 4rpm, then 1 rep on the minute for 8 minutes. 12 reps.  The reds are still heavy, but much lighter than in the past.

October 14- 180 lb.  If I can drop 8 pounds in 12 days, then making <171.6 at the weigh in should be no problem.  Focusing on keeping energy and strength high, while eliminating additional calories and carbs.

October 13- 180.5 lb. Long cycle clean and jerk, 2x20k: 58 reps in 10m. Video: https://www.youtube.com/watch?v=IMarr777XWE&feature=youtu.be .   This was a dress rehearsal for my competition set in Charlotte coming up.  I hit my goal with 80% of the weight I'll use at the meet.  Mentally, this was a tough set to stay with.  Not a PR with this weight- my best is 70 (twice). 

Would need to lose 9 pounds in 12 days to drop a weight class. Not likely, but I'll lay off the carbs just in case.

October 12- 180.75 lb.  Ironically, I had a giant steak for supper last night, and woke up lighter than I went to bed.  I took yesterday as a carb cheat day, and had a hamburger with a bun, a slice of whole wheat bread, and half a banana. Just enough to kickstart it, I guess.  No serious training today, but maybe a walk.

October 11- Woke up at 5:00 weighing 183, which means that I could probably be as low as 181.5 at a 9:00 weigh in.  The next lowest weight class is under 171.6, so if I can drop 10 pounds in two weeks, I can make it.  It's possible, but I won't stress it too hard.  Don't want to compromise gains and recovery.  Just dropping processed carbs and watching portion size.  Training: Long cycle clean and jerk, 2x24k: 7m @ 6/5 rpm = 39 reps. Rested 2m, then coach called for a 3m set @ 5 rpm with a sprint at the end.  Got the first 2m, and started working at 8rpm.  Got 3 reps in and just couldn't keep going.  Video: https://www.youtube.com/watch?v=1tgcmOO3BUo&feature=youtu.be.  Started a walk, but had it cut short by a phone call and stuff to take care of.

October 9-182.5 lb. Long cycle clean and jerk, 2x18k (actually 16k's with a 5lb plate taped on with 100 mph tape, but close enough). 10 minute competition set.  6/5 for the first 9 minutes (50 reps), then a 12 rpm sprint the last minute for 62 reps. Video: https://www.youtube.com/watch?v=MlB_sgjuVmk&feature=youtu.be . This is 75% of 2x24k, which is my comp weight.  Felt really good about this set.  Was in control the whole time, breathing was good, no localized fatigue.  Focused on breath, relaxation, and timing.  Felt good after the set as well. 3x5 dips and chins, nice and easy.

October 8- 182.75 lb. Long cycle clean and jerk, 2x24k: 1m warm up @ 5rpm.  8m set.  First 7m @ 5rpm, last minute @ 8rpm.  Video: https://www.youtube.com/watch?v=-l9p6tGs99o&feature=youtu.be . Coach called for 8-10 minutes.  Not a super high energy day (poor sleep last night), so I did not try for a PR.  May come back for another short session this afternoon after about 5 hours of recovery.

October 7- 184 lb. Rest day from training.  18 hour fast from dinner last night to lunch today, and drank a gallon of water before 11:00 a.m.  Trying to get my weight to budge without affecting my recovery.  Rest, lots of water, and skipping a meal or two never hurt. Feel good today. 

October 6- 184 lb.  Long cycle clean and jerk, 2x24k: 1m warm up @ 6rpm. 6m @ 6/5 rpm = 33 reps. Rested 2m. 3m @ 5rpm. Rested 1m. 1m @ 8rpm.  62 reps total.   Came back about 5 hours later for a second session.  Did a practice set with the 16k's using my strategy for the meet: alternating sets of 6/5 for nine minutes (50 reps), then a sprint at the end (7 reps in the last minute will get me rank).  I got 12 good reps my last minute, for 62 reps.  Practiced the breathing pattern I'll use at these paces.  66% of competition weight. 

October 5- 184 lb.  Cardio- 30m on the Nordic Track at an average hr of 150.  About 450 calories burned.

October 4- 183.5 lb. Weight is coming down in short bursts.  The meet is three weeks from today. I'm well within the 85k weight division, but if I can lose twelve pounds in three weeks, I can lift in the 78k weight class.  So far the slow carb diet is taking the weight off without a loss of energy or a negative impact on my performance, so I'll keep it up and see what happens.  Rank requirement in the 78k class is 54 reps; in 85k, it's 57 reps.  Saturday is cheat day, so I had a little cake and soda at a wedding.

October 3- 185 lb.  One arm long cycle, 20k: 10m @ 8rpm, hand switch on the minute.  Turkish get ups, 16k: six reps in 6m, nice and slow to help reset posture, stretch, and reinforce the movement.  Walked 3+ miles in 63 minutes at an average heart rate of about 120. About 670 calories burned.  A long-overdue easy day. Stretched.

October 2- 185 lb. Long cycle clean and jerk, 2x24k. 1m warm up @ 5rpm.  7m work set: 5,5,5,5,5,8,7 rpm = 40 reps in 7m.  I'm not sure, but this may be a density PR for a single set for me.  Coach got me to get 5m into the set before the real work started  Goal was to get 25 reps in 5m, then 8-10 reps in minute six, then just hang in there and get whatever I could in minute seven, even just a rack hold.  Video: https://www.youtube.com/watch?v=BpcY1qVvG58&feature=youtu.be

October 1- 185.5 lb.

Technique Improvement

I started working with a coach, Josh Dunn, in early June of this year.  I wanted to earn Rank 1 or higher this year, and I had already picked all the low-hanging fruit on my own.  I needed help with technique, programming, and motivation.  Sometimes, you just have to put yourself in the hands of someone who knows what he's doing, make an investment, and just do what you are told.  Athletes who do it on their own don't usually make it very far.  Come to think of it, that goes for most areas of life.  That's why Proverbs 19:20 says to "listen to advice and accept discipline."

Since being coached by Josh, several things have changed.  The first is most obvious to the trained eye in the video above.  My technique is cleaner and sharper, and the bells don't weigh as heavy on me.  I still need to shorten my cleans, but that's coming.  I've also leaned out a bit, but my weight is the same, give or take a pound or two.   The set from the first clip lasted just over 8 minutes at 4rpm (33 reps), before I dropped a bell because my grip and will power gave out.  Working with Josh, I've completed a 10 minute set at 5 rpm for 50 clean, legal reps.   I'm confident I'll get at least 57 reps for rank in October.  There is real progress here.


 

September 2014 Training Log

September 30- 184.5 lb. Hiked around the property for about an hour getting the septic tank perc test.  Long cycle clean and jerk, 2x24k: 1m @ 6rpm warm up; 6m @ 6rpm work set.  5 sets of 1m @ 8rpm with 2m rest between sets.  82 reps total in 12m of lifting.  Hung from the bar and the dip stands to decompress.  Stretch and shower.  

September 29- 186 lb. I'm in my weight class- let's see if I can stay here for another month! Long cycle clean and jerk, 2x24k: 1m @ 6rpm warm up; 5m @ 6rpm; 1m @ 6rpm. 42 reps total.  30m walk/run: 18m of walk/run intervals consisting of 1m walking, 1-2m running. 10m brisk walk, 2m run at the end.

September 27-28- no training.

September 26- 187 lb. No training.  A partial fasting day- 350 calories eaten by 1:00 pm.  Trying to reset a little before a four week peaking cycle for the meet in October.

September 24-25- no training. Deload week.

September 23- 187 lb. Long cycle clean and jerk, 2x24k: 1m @ 6rpm warm up. 5m @ 6/5 rpm = 28 reps.  Ran 9/10 of a mile in 8:40. Low energy day today.

September 22- 187.5 lb.  Swings, 16k. 30m of 15:15, 9 reps in each 15s set.  Total: 540 reps. Average HR 140, 414 calories burned.  Went out to the land we might buy and walked it off.  About an hour of hiking, lots of hills.

September 20- 188 lb.  Long cycle clean and jerk, 2x24k.  3m@ 8rpm, 3m @ 8,6,6rpm, 3m @ 6,6,8 rpm.  Total reps: 65 in 9 minutes of work.  Felt great, like I could lift all day.  Video: https://www.youtube.com/watch?v=gSn3N-oBuD4&feature=youtu.be  About 4 hours of yard work at moderate intensity- mowing, weed eating, etc. 

September 19- 2 sets of 25/25 swings with 16k while grading papers.  Played around with swings and dips.  10/10 swings with 16k, alternated with 3 dips, for four minutes.

September 18- 187.5 lb. Long cycle clean and jerk, 2x24k.  1m @ 6rpm warm up. Work set: 7m alternating 6/5 rpm=39 reps. Rested a few minutes, then 1m @6rpm. 51 reps total. Video: https://www.youtube.com/watch?v=TCjFVylAl-c&feature=youtu.be  Rested a few minutes, then carried two large stacks of cinder blocks about 40 steps.  28 pounds each, farmer's walks, one in each hand. 76 blocks @ 28lb. each = 2128 lb. carried over about 1450 steps.  Took 39 minutes to make 38 trips.

September 17- no training, easy day grading papers.

September 16- 189 lb.  Long cycle clean and jerk, 2x24k: 1m warm up @ 5rpm, 7m @ 5rpm = 40 reps.  Moved mulch with a wheelbarrow all over the yard.  90m, then rested 30m. 65m, then rested 15m, then 13m.  About 1800 calories burned in less than 3 hours of work.

September 12- 187.5  No training today.

September 11- 188.5 lb.  Jerks, 2x28k: 3 sets of 2m @ 8rpm, 1m rest between sets.  Did not get 8 rpm my last set, but held the bells in the rack to finish the set. Weak point was lockout- I could not get the bells high enough to lock them out, and triceps fatigued. Cardio was fine.  Rested 10m, then cleans, 2x28k: 3 sets of 2m @ 8rpm, 1m rest.  Video: https://www.youtube.com/watch?v=thf3jfbg96w&feature=youtu.be

September 10- 188.5 lb.  Cardio today.  16k snatch: 10m, switching hands on the minute 15-16 rpm.  Rested about 20m, then ran 2 miles.  Got the first mile in 10:05, which is really fast for me.  Ran/walked the second mile in 13:34.  Covered 2 miles in 23:39, about 10 minute faster than last time I did this workout.  Estimate 571 calories burned snatching and running. Stretched.

September 9- Long cycle clean and jerk, 2x24k: 1m warm up set6m, 4m, 1m, 1m. All @ 6rpm.  Tried to do 6m for the second set, but ran out of gas.  Heart rate about 190 (counted 19 beats in 6 seconds on the neck). Rested 1m between the last sets. Added two more sets of 6 for a session volume PR of 90 reps, and a total of 15 minutes under the bells.  In June, I felt dead after a session of 72 reps, and in July I did 80 and felt much better.  90 reps today, and feeling good.  That's improvement I can live with.   Grip, shoulders, and legs held out fine. Weakness was conditioning- keeping my heart rate down and recovering during the set. No video.

September8- day off from training.  Stretching, caloric restriction.  Ate entirely too much yesterday.

September 7- Did 2x16k jerks. 15 minutes @ 8rpm, for a total of 120 reps.  Felt fatigue in my triceps, everything else held up very well.  30 seconds after the set ended, my pulse was 130, so cardio held out well.  Just a nice, easy pace, pushing the time out.  I've seen several interviews with older long cycle competitors like Merkullin who started girevoy sport before long cycle, and before the 10 minute rule.  They were accustomed to doing jerks for 30 minutes and longer before they started long cycle, and it served them well.  I'm going to work some longer jerk sets in as part of my conditioning program.  Kept today light and easy.  Video: https://www.youtube.com/watch?v=BJ1hO33Vzoo&feature=em-upload_owner 

September 6- 188 lb. Did the session the coach prescribed, but had to lengthen the last two rest periods from 2m and 1m to 5m and 2m respectively.  After each set of cleans, my heart rate was over 200.  Looked like this:   LC 2 mins @ 2x28kg; 5 rpm...rest 1 min...Cleans 2 mins @ 2x28kg; 8-10 rpm...rest 2 mins...LC 2 mins @ 2x28kg; 5 rpm...rest 1 min...Cleans 2 mins @ 2x28kg; 8-10 rpm

...rest 5 mins...LC 2 mins @ 2x28kg; 5 rpm...rest 2 min...Cleans 2 mins @ 2x28kg; 8-10 rpm.  Video: https://www.youtube.com/watch?v=7RU4uKmJ85M&feature=youtu.be

This session was rough.  It reminded me of page 71 from Pavel Tsatsouline's Russian Kettlebell Challenge: "The two K-bells clean is evil.  Prof. Arkady Vorobyev conducted an experiment and learned that even an experienced weightlifter’s heart rate went through the roof following a set of ten cleans with two 32kg kettlebells—and did not come back down even after ten minutes of rest....If repeated enough times, two-bell cleans will make you a man!"

Stretched and worked on my boat.

 

September 5- 187.25 lb.  Almost back in my weight class!  I've been reducing my calorie consumption to about 2,000 a day.  My estimated energy expenditure is 2,900 to 3,100 a day, so this is a deficit of about a thousand calories a day, for a loss of something like 2 pounds a week. Today, 10 minutes of jumping rope at about 50% effort.  Also did 3 sets of 5 dips and chins.  Just an easy day of movement.  Walked around for several hours in the evening at an event with Dawn.

September 4- 188.5 lb.  Long cycle clean and jerk, 2x24k: 6m, 4m @ 6rpm.  Worked on a strong lockout (avoiding no-counts), and an easier drop directly into the clean.  Still feels fast, but not as bad as before working with the 28k's.  Video: https://www.youtube.com/watch?v=mmy9DC3QCAQ&feature=youtu.be  .  Stretching and some cardio.  About 200 calories burned during work sets.

September 3- was going to train, but had several hot spots on my hands from Monday's session with the 28k's.  One more day off before longer sets with 24k.

September 2- 189.5 lb.  Cardio.  Did 10m Turkish get ups with 16k, 10m step ups on a 16 inch step, 10 Indian club swinging. Everything back to back, nonstop.  Average heart rate 145.  About 430 calories burned.

September 1- 191 lb.  Long cycle clean and jerk, 2x28k.  Coach called for 5 sets of 2m @ 5rpm with 1m rest between sets.  Got the first two 2m sets, then 90s of the second one, rested 30s, then finished the set.  Rested 90 seconds, and got the fourth set. Rested 1m, then did two 1m sets with 1m rest.  Got my 60 reps, but not in the prescribed format.  Very difficult.  Pulse was only 150 at the end, but fighting for air, and quads were burning.  50 reps. This is a session volume PR for me with this weight. Video: https://www.youtube.com/watch?v=48zCkj9v5JQ&feature=youtu.be

Rested about 15 minutes, then did one arm jerk, 32k.  Coach prescribed a max set with good form.  Worked at 8rpm, and got 2.5 minutes per arm.  This was not a true max, but as many as I wanted to try after the sets I had already done.  Video: https://www.youtube.com/watch?v=QGOfovpAIec&feature=youtu.be

Finished with 10 minutes of step ups on a 16 inch step with a 40 pound vest.

August 2014 Training Log

August 30- 189.  Some GPP.  Tried a different form of weighted cardio today, which I got from Thierry Sanchez' blog here.  Put on a 40 pound vest, and did 20 minutes of step ups onto an 8 inch cinder block. No particular pace- did not hurry, but did not rest between steps either.  Average heart rate: 130.  About 250 calories burned.  Trying to build work capacity, particularly in my legs.  Did low rep sets of dips while cleaning the garage gym total of 50 dips.

August 29- 188.5 lb.  Long cycle clean and jerk, 2x16k.  Coach prescribed 10m @ 10rpm.  Got 68 reps in 6:36, and just ran out of gas.  Can't breathe enough to keep going.  Rested a few minutes then did 2x32k jerks: 2m @ 4rpm.  Heavy. Video:  https://www.youtube.com/watch?v=cHPyWxa7Bmw&feature=youtu.be . 2 mile run/walk.

August 28- day off from training

August 27: Long cycle clean and jerk, 2x16k.  Tried for 10m @ 10rpm.  Got 55 reps in 5:30. 

August 26- 189 lb.  Grease the groove chins (5) dips (5) and pistol squats (1/leg) on the hour.  Yard work for 2 hours: mowing, weed-eating, blowing, carrying, etc.  Probably 1000 calories burned.

August 25- 190 lb.  Long cycle clean and jerk: 2x28k.  Warm up: 1m @ 5rpm.  Work set: 4m @ 5rpm.  Got 18 reps. The bells were just too heavy for the last two reps- I felt like I would lose them in the rack or the drop, so just held a rack hold to finish out the minute.  Rested a few minutes, then 5 sets of 1m @ 5rpm.  Tried to work on a more efficient drop, staying vertical longer before dropping into the backswing.  Lots of work to do.  Video: https://www.youtube.com/watch?v=LEq1CG0sutY&feature=youtu.be .  Ended the day with an unexpected swim- about 20-30m pulling my boat after it died in the water.

August 23- 190 lb. evening cardio: one arm long cycle, 12k.  30 minutes, switching hands on the minute.  Worked about breathing pace, about 8-10 rpm.  About 275 reps.  Average heart rate 140.  Calories burned, about 420.  This makes just over an hour of cardio for the week, not counting my training sets.  Got to pick it up.

August 22- 190 lb.  Long cycle clean and jerk, 2x20k: 6m @ 7rpm = 42 reps.  15 dips, 5 chins, 5 pistols per leg.  Could have done more on everything, but working on following coach's advice to keep it in the 50% to 70% range- just enough to stimulate adaptation without interfering with recovery.  Today was just on the hard side of easy. https://www.youtube.com/watch?v=KqbbChQzfPU&feature=youtu.be

August 20- 189 lb.  Long cycle clean and jerk, 2x28k: 1m @ 5rpm warm up. 3 sets of 3m @ 5 rpm.  50 reps total. Video: https://www.youtube.com/watch?v=01DRf5SMPz4&feature=youtu.be .

August 18- 189 lb. Long cycle clean and jerk, 2x24k: 1m @ 5rpm warm up. 7m @ 5rpm= 35 reps.  HR 130 at the end of the set.  40 reps total.  Ran/walked 1m, walked back 1m, 30 minutes total.  About 375 calories burned total. 

August 17- did a few kata.

August 16- 189 lb.  10 minutes of snatches for cardio, 16k.

August 15- 190 lb. Long cycle clean and jerk, 2x28k.  Warm up: 1m @ 4rpm.  Working sets: 3 sets of 3m @ 4rpm. About 3m rest between sets. Total: 40 reps in 10m.  Video: https://www.youtube.com/watch?v=WobC3pB38BQ&feature=youtu.be .  Worked in the yard for 86 minutes at a heart rate of about 115.  About 900 calories burned in the yard.

August 14- 24k swings: 20 swings on the minute (one arm swings on :00 and :30) for 10m.  200 swings. Walked about 1 mile in 21m.

August 13- today's prescribed session was long cycle with 2x28k.  Yesterday's Hindu squats left me with a lot of DOMS, particularly in the eccentric range of motion, so I did not try heavy clean and jerks.  Instead, did 26 minutes of clean and presses with 16k for shoulder and grip strength endurance.  Did 3m per arm, then alternated every minute.  78 clean and presses per arm. Pulse at end of set was 150. About 375 calories burned.

August 12- 188 lb. cardio at 6:00 am. Did a bodyweight session.  First 10m alternated 5 Hindu pushups and 10 Hindu squats. Next 5m a mix of these two plus jumping jacks.  Last 5m did sun salute stretches. Really felt today's session in the quads.  Heart rate in 140's, worked up a good sweat, but conditioning was not really challenged.  Just easy cardio with emphasis on shoulder and leg endurance.  I'm still experimenting with cardio that I enjoy and am willing to do several times a week.  Lately running is good, and kettlebell jogging.  Lawnmowing once a week.

August 11- 190 lb. 18 hour fast from supper last night until lunch to regain control of eating.  Chin up challenge with a friend- 9 reps.  My best ever was 13, so I got about 70% of my best without training chin ups in a while.  Long cycle clean and jerk, 2x20k: 1m @ 6rpm warm up, 10m @ 6rpm = 60 reps. Heart rate at end of set: 160. 

August 10- no training

August 9- 189 lb.  Easy cardio- ran 1 mile in 11 minutes, walked back in 22 minutes.  Easiest mile I’ve ever run.  About 286 calories burned.  Knees and ankles feel fine.

August 8- 188 lb. Long cycle, 2x28k.  Coach called for 6m, then 4m @ 4rpm.  40 reps total.  Weights felt really heavy today.  Got 3m, 2m, then 5 sets of 1m, with 1m rest between all sets.  Definitely doing strength work with these bells right now.  Cardio was fine, legs and shoulders had a hard time with the weight.  Skipped the snatches- lots to do today.  Video: https://www.youtube.com/watch?v=Ks_jOtbro_E&feature=youtu.be

August 7- 187.5 lb.  Did 20 minutes of steady-state cardio with a  kettlebell at an average heart rate of about 145, for about 290 calories burned.  Used a 12k bell and did 2m each of swings, presses, snatches, jerks, and long cycle, then switched hands and did it again.  Worked grip and shoulder endurance pretty well, as well as getting my moderate cardio in.  https://www.youtube.com/watch?v=VW86tSgUIWo&feature=youtu.be

August 6- 188.5 lb.  Long cycle: 2x24k. 7m @ 5rpm. Rested about 15 minutes for full recovery, then 5m @ 6rpm.  Tough, but not unbearable. About 5 minutes of sun salute, holding a good stretch in each position. Video: https://www.youtube.com/watch?v=eLO1yJePivI&feature=youtu.be

August 5- 190 lb. Lawn mowing and basic yard work for 65 minutes.  Average heart rate 120.  Calories burned: about 700.  Finished with four deadlift singles @ 278.  Have not deadlifted in a very long time. I sold my oly barbell set, but I held on to a 5 foot standard bar and some 5 and 10 pound plates.  For today, I used loops of rope to tie a 32k and 28k kettlebell on each end of the 15 pound bar.  Felt good to pull something a little heavy.  They all went up strong, and I could have gone much heavier, but that's not the point right now.

August 4- Just got back from vacation.  Left the kettlebells at home, but did some swimming, kayaking, and jump rope while I was gone.  Went on a run one day.  Let my diet get out of control, but I'm back on the wagon now.  Today: 27minutes of fasted early morning cardio, including 23 minutes on the Nordic Track and 4 minutes playing around with Heavyhands stuff. Average heart rate in the mid 130's. About 330 calories burned.    Mid-day training session:  Warm up, then long cycle with 2x28k.  3 sets of 4m @ 4rpm.  Felt strong through the first two sets, last set was hard.  These weights feel heavy, but not as heavy as before.  Video: https://www.youtube.com/watch?v=BbEsJYE72l0&feature=youtu.be 

PR: 50 reps with 24k!

Completed 50 reps in 10 minutes, working at a steady 5 rpm pace.  Cardio, upper legs, arms and shoulders all held out pretty well. My weak points were calf and forearm endurance.

July 2014 Training Log

July 17- 187 lb. Long cycle clean and jerk, 2x24k.  High volume and sprint work in the same session.  10 sets of 1m on, 1m off @ 8rpm. 80 reps.  A month ago barely finished 72 reps in a session, but today I got 80 reps and could have done more.  It was hard at the end, but my work capacity has improved remarkably.  Played around with the jump rope and Indian clubs, then went on a short, easy cool-down run.  The coach called for cardio after my long cycle sets- I thought these sets were cardio!  My heart rate remained around 180 after the third set.  Jump rope, clubs, and run took about 15 minutes.  Video: https://www.youtube.com/watch?v=S1Zgl_3uBQA&feature=youtu.be

July 15- the coach called for 3 sets of 10 rpm with 2x20k.  This was my idea.  I got the first set, then stopped 1m into set two because my form was terrible at this speed.  It did not help that I started pretty late at night (by my standards). I switched to 2x32k and did 1:30 @ 4rpm.  Rested a minute, then did :40 @ 6rpm (4 reps).  Terrible training day, really tight and sore the next day.

july 14- 185.5 lb.  Long cycle clean and jerk.  Coach called for two sets of 6m @ 6rpm.  Got the first set, but it was hard.  Got 3 minutes into the second set, and gave in to the discomfort and quit.  Paid a penance by doing 3 sets of 1m @ 8rpm.  Did not do the set just as prescribed, but a good hard training session.  Video: https://www.youtube.com/watch?v=8MouMu_RTEs&feature=youtu.be

July 11- 184 lb.  Weight is coming down steadily since I drastically cut carbs. No training today, just recovery.

July 10- 185.25 lb.  Long cycle clean and jerk, 2x20k: 5m, 4m, 2m @ 8rpm.  88 reps total. A little practice with the jump rope.

July 9- 186 lb.  Long cycle, 2x24k: 10m @ 5 rpm = 50 reps.  This is a real PR.  Last week I got 46, which matched my previous best in competition (45 reps and a no count).  This is about a 10% improvement.  Conditioning held out pretty well.  Grip and calves were the weak link.  Shoulders and triceps used to burn at higher reps, but no problem today, probably due to better technique.  Rested a few minutes, then played with the jump rope- 5 sets of 30 seconds.  Video: https://www.youtube.com/watch?v=6s4FoyS2xyQ&feature=youtu.be

July 7- 186.5 lb. Long cycle clean and jerk, 2x20k: 1m @ 8rpm to warm up. Three work sets of 4m @ 8rpm.  Rested between sets until heart rate was under 100- as long as 10 minutes between second and third set.  Third set was tough, and I coughed a lot afterward.  My breathing is not as bad as this weekend, but still a touch of whatever I've got.  One arm jerk, 28k: 4m @ 12 rpm.  Video here: https://www.youtube.com/watch?v=2eyyFXCPIS0&feature=youtu.be  Stretched and hung from pullup bar a little.  Finished with a cold shower. 

July 5- 187 lb.  Long Cycle clean and jerk, 2x24k.  1m @ 5rpm to warm up. 2 sets of 6m @ 5rpm.  Video here: https://www.youtube.com/watch?v=odKufYtxu6k&feature=youtu.be.  Sport style swing, 24k: 200 reps in 10m.  10 at the top and bottom of each minute, alternating hands.  Turkish get ups, 24k: 10 reps in 10 minutes, alternating hands.

 

Kettlebell Sport Ranks and the Gender Gap

Kettlebell Sport Ranks and the Gender Gap

 

In America, many more women than men are hitting CMS and MS rank.  These men and women are exceptional athletes, and are to be commended for years of dedication to their training.  However, I have often wondered why so many more women than men are making high ranks.  Over the last few years, the disproportionate nature of this attainment has become more and more evident.  I'd like to know why.  In this brief article, I examine some indicators of the performance gap between men and women in sports similar to kettlebell sport, and the way this gap is reflected in ranking requirements.

The stock answer to the question of why more women than men are earning high ranks is that many of the women entering the sport of Kettlebell lifting do not come from strength training backgrounds, so they rely more on efficient technique than the men. Men tend to try to muscle the weights around, while women tend to use technique to let physics and physiology do their work.  I have no doubt that this is a factor, and watching some of the ladies lift is like watching ballet.  It’s beautiful, flawless movement. 

Another argument that is made is that many of the women coming into the sport have a stronger background in endurance sports.  While the men were lifting, the women were running, so they bring a broader and deeper aerobic base than the men.  This is also probably true, but it’s nothing that six months of training will not rectify, and there are many men who have been pursuing MS ranks for years and have first-rate energy systems. 

I’m going to postulate another theory for why so many women are ranking so much higher than men in Kettlebell sport in America today: the standards are lower for women.

Before you take offense, hear me out.  This is not about disrespecting the incredible female athletes who have earned high ranks.  They have done something incredibly difficult, and performed at a much higher level than I have, and I have nothing but respect for them,   However, a comparison of the standards for men and women, compared to their demonstrated capabilities, indicates that the goalpost is lower for women than men.  Let me show you.

The sport most often compared to Kettlebell sport is middle distance running, specifically the 5k.  Running a fast 5k, like completing a competition set, requires moderate to high power output for an extended period of time.  The top three men’s times in the 5k average about 12:30.  The top three women’s times average about 14:00.[1]  This means that in terms of the kind of extended power output required to run a fast 5k or complete a hard Kettlebell set, women are 94% as fast as men, at least at the elite levels. 

Taking the comparison to the extremes of endurance and speed, we can look at recent races as well.  Rita Jeptoo completed the 2014 Boston Marathon in 2:18:57, just ten minutes behind Meb Keflezighi, who finished in 2:08:37.  She was 92% as fast as he was.[2]  

At the recent London Olympic games, the average time for the top three men in the 100m sprint was 9.72 seconds.[3]  The average of the top three women was 10.68.[4]  Women ran the race about 91% as fast as men.    

There is a performance gap between men and women, but that gap is narrower than ever before.  In sports that rely on high energy output, pure endurance, and lower body power, it seems that the best women are performing at over 90% of the best performances of the men.  The sexes are closer than ever in these kinds of athletic performances.

Do ranking tables reflect this?  No.  The largest Kettlebell sport organization in America is the WKC.  Let’s look at their ranking table for long cycle as an example.  The 70k weight class is shared by men and women, and is a good place for comparison. To earn Master of Sport rank, a man must clean and jerk two 32k Kettlebells 49 times, lifting a total of 3136k.  A woman earning the same rank must clean and jerk a single 24k Kettlebell 52 times per arm, for a total of 2496k, or about 80% of the male requirement. Pound for pound, it seems like the standards for women are well below the gender gap.  Women in comparable sports like middle distance running are putting up performances at about 94% of what men can do, but are only required to perform at 80% of the male standards to earn Master of Sport rank.   

Another factor comes into play which is much harder to quantify when one looks at the fact that women use only one Kettlebell.  Two factors come to mind.  The first is localized fatigue.  Women use one hand at a time, and the other hand, arm, and shoulder get to rest.  Using one arm at a time for 5 minutes is quite a different thing than using both arms together for 10 minutes.  In addition to reducing localized fatigue, working with one arm at a time allows for postural advantages, such as tilting the pelvis to rest in the rack in a way that opens the chest, making it easier to breathe, as well as easier to rest the elbow on the iliac crest and reduce muscular fatigue.  Additionally, she can rotate the trunk in the clean, creating a longer pull which uses more musculature to move the bell. Quite simply, it’s easier to use one bell than two.

Another factor is the difficulty of each rep.  Let’s go back to our 70k weight class example.  The 70k man is performing each rep with a 64k load, over 91% of his bodyweight.  Each clean, each jerk, is heavy.   The 70k woman is lifting only 24k per rep, or just over a third of her bodyweight.  Each rep is disproportionately lighter for her, even taking differences in gender into account.  She is lifting 38% of what he is lifting, rep-for-rep, at the same bodyweight. 

There is a difference, of course, between the absolute strength of men and women, pound-for-pound.  Let’s look at Olympic weightlifting records for example. The women’s record in the 69k weight class is a 286k total, lifted by Liu Chunhong of China.  In the same weight class, Galabin Boevski of Bulgaria holds the men's record with a 357k total.  In terms of absolute strength in the Olympic lifts, the woman’s record is 80% of the man’s in the same weight class.[5]  Yet rep-for- rep in our 70k Kettlebell sport example, she is lifting only 38% of what he is lifting.  Pound for pound, she may be 80% as strong as he is, but she lifts about a third of his load per rep. He is working more than twice as hard per rep than she is, even taking differences in genetic potential into account.

I’m aware that my comparison probably breaks down in the heaviest weight classes.  A 200+ pound man may be very lean and muscular, with much more functional mass than a 200+ pound woman will likely be, due to physiological structure - men have the potential for much more muscle than women, and women are designed to carry more bodyfat.  The use of anabolic steroids may change this equation, but I’m not taking this into account.  At the meets where I lift, it does not appear that the women are using steroids to pack on mass.

Conclusion

I’m not beating a drum against the exceptional women athletes who are making high ranks in Kettlebell sport today. I commend them, and appreciate their efforts and accomplishments.  My goal here is simply to point out that among high-level athletes in sports similar to Kettlebell sport, the gender gap is narrowing.  Women are closer than ever to being as fast as men in speed and endurance sports, and can be four-fifths as strong as a man.  Women have become exceptionally intimidating athletes, capable of extraordinary feats of strength, power, and endurance.  Kettlebell ranking standards don’t seem to reflect this advancement. 

It seems that perhaps men and women are competing in two different sports.  Lifting a third of one’s bodyweight with one arm at a time for 104 reps is something quite different, physiologically, from lifting nine-tenths of one’s bodyweight with both arms 49 times, to use our 70k long cycle competitors for example.  She is moving a relatively low load for a lot of reps, and he is moving a relatively heavy load for fewer reps (but still a fairly high number of reps).  She can rest one arm and breathe more efficiently, but he uses both arms the whole time, and has to breathe with a heavy load on his chest.  These look like different sports to me. They are both extremely difficult sports, and anyone who excels in either one is to be commended.  Still, they look quite different.

What to do about it?  That’s not for me to say.  I don’t run an organization, and I don’t write ranking tables.  I’m simply offering an explanation for why a disproportionate number of women are achieving high ranks in the sport, and why men seem to be slower to make CMS and MS rank.  It seems that most men have to come much closer to their genetic potential to put up MS numbers than most women.  Women are closer to men than ever in terms of athletic capabilities, and the ranking standards do not seem to reflect these great advancement by female athletes. 

---

[1] http://en.wikipedia.org/wiki/5000_metres#All-time_top_25

[2] http://www.sbnation.com/2014/4/21/5636740/boston-marathon-results-2014-winner-rita-jeptoo

 

[3] http://www.olympic.org/olympic-results/london-2012/athletics/100m-m

[4] http://www.olympic.org/olympic-results/london-2012/athletics/100m-w

[5] http://en.wikipedia.org/wiki/Weightlifting_at_the_2012_Summer_Olympics

June 2014 Training Videos

As per the coach's instruction, 2 sets of long cycle with 2x20k.  5m @ 6rpm.  Rest until heart rate is below 100 bpm.  About a four minute rest.  After training, mowed the lawn for cardio- about 30 minutes. Then stretching and shower.

Second set video did not embed.  It is here:  http://youtu.be/juGyM_ChHQ0 


June 5: https://www.youtube.com/watch?v=Xnx03Pu1aqs&feature=youtu.be 

June 6: Long cycle: https://www.youtube.com/watch?v=VGmm0Aa_vz8&feature=youtu.be.  Swings: https://www.youtube.com/watch?v=LS0toO6oEL8 .

June 9: https://www.youtube.com/watch?v=HCm1XhhJYJU

June 11: http://youtu.be/XOxuA4Gkf_A

June 13: https://www.youtube.com/watch?v=2T9DvUm5LgE&feature=youtu.be

Jun 14: https://www.youtube.com/watch?v=HE8YgUd1pgc&feature=youtu.be

Jun 16: https://www.youtube.com/watch?v=5IHykoG5kL0&feature=youtu.be

June 2014 Training Log

June 29- 187 lb. Did not do the prescribed session today.  Just could not bear the thought of 100 reps of long cycle with the purple bells.  I decided to go for a little variety.  Long cycle, 2x16k: 54 reps in 5:30.  This is a PR for this pace and time.  Jerks, 2x24k: 25 reps in 4:00. Jerks, 2x32k: 10 reps in 1:30.  This is the first time I've touched the 32k's in as long as I can remember, and they felt lighter than ever.  Video: https://www.youtube.com/watch?v=SUvUOWIDLMQ&feature=youtu.be  This was a nice break- some speed work with light bells on long cycle, and some medium and heavy jerks.  Back to the schedule in the next session.

June 27- did not weigh.  Long cycle clean and jerk, 2x24k: 2 sets of 5m @ 6/4 rpm.  26 reps per set.  Rested about 8-9m between sets.  They felt heavy today.  Video:  https://www.youtube.com/watch?v=lpqOkpANUBw&feature=youtu.be.  One arm jerk, 28k: 4m @ 10rpm, one hand switch.  Video: https://www.youtube.com/watch?v=Jaf3CrpQ7UE.  Followed with a really short jog/walk.  Later I'm helping a friend pack a moving truck for a family of 5, so we'll call that my GPP for the day.

June 26- did not weigh.  Practiced some kata.  Did some easy presses with 16k: 3 sets of 10 per arm.  Stretched. Some light yard work.

June 25- did not weigh.  Trained late in the day because of other responsibilities.  Long Cycle clean and jerk, 2x20k: 6m @ 6rpm, 6m @ 6rpm, 4m @ 6rpm.  16 minutes, 96 reps.  Plenty of rest between sets.  Finished with 16k snatch for 10m, switched hands every 90s for 9m, then 30s for the last minute.  About 16 rpm pace.

June 23- 187 lb.  Skinfold bodyfat test: 18.6% bodyfat.  About 35 pounds of fat, 152 pounds lean mass.   Last time I measured with this method was Jan. 17, 2013. I was 181 lb, 18.6% bodyfat.  147 lb. lean mass, 34 lb fat.  It looks like I've gained about 5 lb. of lean mass and 1 lb. of fat in 6 months. I did not take measurements when I started on this cycle with Josh's coaching, but I think I'm gaining mass in my shoulders, if the mirror and my t-shirts can be trusted. 

Today's session was a test: long cycle with 2x24k: 10 minutes, alternating between 5 and 4 rpm, for 45 reps.  I got 46 reps in 10m by doing 5 rpm the last minute.  This is a new all-time PR for me- previous best was 45.  That was 13 months ago, and when I dropped the bells at just over 8m in, the wheels were coming off.  It was a true limit set.  Today was difficult, and I was glad to be finished, but it was not a true max.  Conditioning held up fine, grip was the weakest link.  Video: https://www.youtube.com/watch?v=_vj7j0CjoKI&feature=youtu.be 

For comparison, my previous record set from the May 2013 Throwdown meet.  Much cleaner technique, stronger lockout, and overall better composure with this set.  This is good progress.  https://www.youtube.com/watch?feature=player_embedded&v=YiuO0ZxZvS8

June 21- 186 lb.  Long cycle clean and jerk, 2x20k. 1m @ 6rpm warm up. 7m @ 6rpm = 42 reps. 5m @8rpm = 40 reps. (Got 3:30 before I hit a wall. Rested then did 1:30)  2m @ 10rpm.  Video: https://www.youtube.com/watch?v=P0_-81oghbk&feature=youtu.be.  Came back later and did 16k snatches- 10m at a free pace, about 16 rpm.  Switched hands on the minute. https://www.youtube.com/watch?v=qon5E0sZayc&feature=youtu.be

June 19- long cycle clean and jerk, 2x24k.  Coach called for 3 sets of 4m @ 6rpm.  First two sets were fine.  Started third set too soon, and made 2m before putting them down- they just were not going up again.  Rested 2-3m, then finished the final 2m.  Tough training day.  Planned on some snatches, but two friends came for a kettlebell lesson, so I instructed and observed swings, goblet squats, and deadlifts for 45 minutes.  Video: https://www.youtube.com/watch?v=A2RU_UoVif0&feature=youtu.be

June 17- Long cycle clean and jerk, 2x20k: 2 sets of 4m @ 32 reps = 64 reps total.  One arm jerk, 28k: 4m @ 10 rpm, 1 hand switch = 20/20 reps.  Mowed the grass for about 20 minutes, rested a few minutes, then mowed for another 20 minutes.  Nothing spectacular- just another day of training. May give blood later.

June 16- 185 lb. Coach prescribed a long cycle test: 7m with 2x24k, alternating 4/5 rpm, for 31 reps.  Got it no problem.  This was not a max- could have gone perhaps one more 4/5 cycle, for 40 reps.  Maybe.  Conditioning held up fine.  Breathing heavy, but no panic breathing.  Shoulders, back, and upper legs felt fine at this pace, but forearms and calves were fatigued and burning.  These were definitely the weak link.  Worked on firing the glutes in the jerk.  When I get the glutes to time right in the triple extension (knees, ankles, t-spine), the bells fly up (3:18 in the video).  When I launch with the quads (3:53), it takes more effort.  Felt like my lockout was good, reasonably comfortable in the rack.  Need to work on easier cleans with a  double knee bend- it still feels like I'm muscling the bells up too quickly, rather than letting physics do its work in the pendulum.  Video: https://www.youtube.com/watch?v=5IHykoG5kL0&feature=youtu.be 

June 14- did not weigh.  Long cycle clean and jerk, 2x20k: 12m @ 5rpm = 60 reps. Video: https://www.youtube.com/watch?v=HE8YgUd1pgc&feature=youtu.be  "Man-maker" cardio: 10 28k swings on the top of the minute, Nordic Track the rest of the minute, for 12 minutes. Approximate burn: 237 calories. Video: https://www.youtube.com/watch?v=Md-XcCM4FjM&feature=youtu.be

June 13- 185 lb.  Long cycle clean and jerk, 2x24k: 7m @ 4rpm; 4m @ 5,4,5,4 rpm.  46 reps total. One arm jerk, 28k: 4m @ 10rpm, one hand switch.   20 left, 20 right.  A tough session, but not unmanageable.  Video here: https://www.youtube.com/watch?v=2T9DvUm5LgE&feature=youtu.be.   50 minute walk before bedtime.

June 11- 184.5 lb. Long cycle clean and jerk, 2x20k: 2 sets of 6m @ 7rpm pace.  This pacing is tricky for me- need to get used to it.  Started the second set about 4 minutes after the first, and gassed out after one minute.  Waited about 20 minutes, and then started the second set over, and made it.  Wilting in the heat.  Definitely need better overall conditioning.  Two sets of black cleans, 2x20k, 4m, free pace.  Coach asked for 24k, but did not have it in me today.   Video:  http://youtu.be/XOxuA4Gkf_A


June 10- 185 lb.  No training.

June 9- 184.5 lb.  Long cycle clean and jerk, 2x24k: 4m, 3m, 2m @ 6rpm = 54 reps.  Video here: https://www.youtube.com/watch?v=HCm1XhhJYJU  Mowed the yard for about 45 minutes for easy cardio, then some stretching with the sun salute.

June 7,8- no training, weekend off.  First week of coached training looks like this:

Monday: 34 reps with 2x24k =  1632k

Tuesday: 60 reps with 2x20k = 2400k

Thursday: 72 reps with 2x24k = 3456k

Friday: 40 reps with 2x20k  = 1600k

Weekly long cycle total: 9,088k

June 6- Remembering D-Day.  184 lb.  Long cycle clean and jerk- 2x20k.  The coach said 8-10 minutes @5pm.  Did 8m = 40 reps.  Video here: https://www.youtube.com/watch?v=VGmm0Aa_vz8&feature=youtu.be.  Followed up with 100 swings with 20k, 1 hand switch.  Video: https://www.youtube.com/watch?v=LS0toO6oEL8 .  Hot and humid today.  Some work on my deck will have to pass for conditioning work.  About 2 hours outdoor work, lots of hydration.

June 5- 184 lb.  Long cycle clean and jerk, 2x24k.  My coach asked for 3 sets of 4 minutes @ 6rpm, for a total of 72 reps.  Got the first 4 minute set, but it was tough.  Heart rate was over 180, and took 7 minutes to get down under 100.  Started second set, but only got 2 minutes. Finished with 6 sets of 1 minute, 1 minute rest. Got my 72 reps, but man, this was hard. Went on a 20 minute walk, then did 2x24k rack holds: 3 sets of 1m, with 1m rest. 

Reflections from today’s training.  Some thoughts came to mind as I was deep in the suck of today’s training:

First- I have not been training hard enough.  I needed a coach to push me harder.  72 reps is not that high a total volume, but it kicked my butt.  Today was a low-energy day all around, but that’s no excuse.  72 reps should not be this hard.

Second- You can only learn some things from training deep in the suck.  My grip held out fine, but my legs were really taking a hit.  Near the end, I had to drop deeper in the second dip, and it made the jerks a lot easier.  I’ve been working with lighter weights, and I could just push them up with my legs throughout a long set.  This weight is heavy enough I can’t muscle it around- I need to get consistent with technique to get through long sets with this weight.

Video: https://www.youtube.com/watch?v=Xnx03Pu1aqs&feature=youtu.be

June 4- 183.5 lb. No physical training, but a little outdoor fun.

June 3- 185 lb. Long cycle clean and jerk, 2x20k.  2 sets of 5m @ 6rpm, with about 4m rest until heart rate was under 100.  Mowed the grass for about 25 minutes for easy cardio. Later, some stretching.

June 2- 186 lb. (pizza last night- ugh.)  Long cycle test: goal was 10m @ 4rpm with 2x24k.  Got 8.5m, 34 reps, before dropping the right bell. A few sets of easy dips and chins, then 30 minutes of cardio: 3m walk, run 1 mile in 10m, 3m walk, 4 sets of farmer's walks with 2x32k, 5m on the Nordic Track.

June 1- did not weigh.  No training- laid around after church with Dawn and watched Band of Brothers- an afternoon well-spent!

24k long cycle test

Tested long cycle today with 2x24k.  The goal was 10 minutes @ 4rpm.  My right hand grip failed at 8.5 minutes, so I got 34 reps.  This is 70% of my best set ever (46 reps), and 57% of my goal (60).



Feedback:  Upper legs, lower back, shoulders held out fine.  Calves were under strain the whole time keeping balance.  Grip was the weak link- forearms were very uncomfortable.  Triceps were hurting by the end, and had grip not failed, triceps would have been cramping.  Conditioning was pushing it, but had enough steam to keep going.  This weight still feels heavy.  Pulse at the end was in the low 180's, by a quick pulse check (about 18 beats in 6 seconds).



Rested a few minutes, then did 2 easy sets of dips and chins, and 30 minutes of moderate cardio.  Cardio included a warm up walk (3m), a mile run in 10m, a cool down walk (3m), 4 loaded carries of 20 steps out and 20 back with 2x32k, and 5 minutes on the Nordic Track.

May 2014 Training Log

May 31- did not weigh.  Long cycle clean and jerk, 2x24k: 5m @ 5rpm = 25 reps.

May 29- did not weigh.  Deadlift, 100 pounds- 2 sets of 20 reps.  Goblet squat, 24k: 20 reps.  Cardio: 15 minutes on the Nordic Track, 11minutes on the stationary bike, 2 minutes on the Nordic Track = 28 minutes.  Average heart rate 122 = 306 calories.

May 28- 184 lb. Long cycle clean and jerk- 2x19k: 7m @ 6rpm = 42 reps.  Jerk, 2x20k: 2m @ 6rpm = 12 reps.  Hot in the garage today!  Probably some cardio later.

May 27- did not weigh.  Cleaned gym, practiced a few poomse.  Simple and Sinister swings and getups with 28k.  100 1-arm swings in 4:45, 10 get ups in 8:30.  Deadlift: 100 pounds- 2 sets of 20 reps.

May 26- 183.5 lb.   Long cycle clean and jerk- 2x19k: 1m @ 6 rpm warm up. 6m @ 6rpm, then stopped for an interruption. 4m @ 6 rpm.  66 reps total.  Dips: 15, 10 reps.  3.5 hours digging, building, and mixing and pouring concrete by hand.  500 pounds of concrete mixed.  Going to bed really tired and sore.

May 25- 185.  Jerk- 2x20k: 25 reps at a slow pace with deep nasal breathing.  2x18k: 25 reps.  2x19k: 10 reps.  Did not time these sets.  Simple and Sinister with 24k bell: 100 1-arm swings in 5m, 1m rest, then 10 get ups in 10m.  Later two sets of 20-rep deadlifts.  First set, 49k kettlebell.  Second set, 100 pound barbell.

May 24- did not weigh.  Long cycle clean and jerk- 2x18k: 10m @ 6rpm.  Rested a few minutes, then barbell back squat: 15 reps with 100 pounds.  Just trying out the movement.

May 23- 184.5 lb. 15m of the following: 1 goblet squat at the top of the minute, 10 swings at the bottom of the minute, 24k.  15 goblet squats, 150 swings.   Later, mowed the yard for 30 minutes.  Dips: 3 sets of 10.

May 22- 184.5 lb.  Long cycle clean and jerk- 2x18k: 10m @ 6rpm= 60 reps.  Felt it in calves and grip, but conditioning held out fine.   A few hours later, 12 minutes of TGU's with 24k.  1 on the minute. 6 left and right.

May 20- 184 lb.  A few getups per arm with 28k, along with a couple of presses and windmills.  Walked .8 mile in 16 minutes with a 50 pound pack.  Wrong boots, wrong socks, wrong pack.  I can see how rucking is very effective for work capacity. Need some improvements to my gear, though.

May 19- 186 lb. after eating too much all weekend.  Long cycle clean and jerk- 2x18k: 10m @ 6rpm = 60 reps.  A little yard work, then 10m on an exercise bike I recently acquired. Stretching with the sun salute.   Later, 10 minutes of 24k getups: 1 on the minute, alternating hands. Overall, an easy, low-impact day.

May 17- 184 lb. Ran the Warrior Dash- 3 mile with about 15 obstacles.  Not sure of my time, but felt pretty good throughout.  A little yard work afterwards.

May 16- 184 lb. Long cycle clean and jerk- 2x20k: 1m @ 6rpm to warm up, then a 10 minute set with 2x16k.  Pace: 8,8,8,8,8,6,8,6,6,8 = 74 reps.  Then some yard work.

May 15- 182.5 lb. No training- pretty drained from the last few days of training and building.

May 14- 182.25 lb.  Long cycle clean and jerk, 2x24k: 6 sets of 10 @ 6rpm. 1:20 to 2:20 rest between sets.  Last set was tough.  Worked on the back deck roof for about five hours.

May 13- 183 lb.   Dips and chins: 5,3,2 = 10 at the top of every hour from 12pm through 5 pm.  60 dips, 60 chins, grease the groove style. A couple hours of building on the back deck roof.

May 12- 182.5 lb.  Long cycle clean and jerk- 2x24k: 6m @ 4rpm = 24 reps.  2x16k: 10m @ 6rpm = 60.   Practiced the nasal breathing pattern I've worked out for 6rpm.  Weak point in both sets was hand endurance.   Later, walked fast for 30 minutes.  Pace was 12 steps per breathing cycle, all nasal breathing.  Heart rate 130.  About 360 calories. 

May 8- 183.5 lb. Early morning steady-state cardio: 30 minutes on the Nordic Track, nasal breathing. average heart rate about 140.  About 400 calories. 

May 7- did not weigh.  Jerk- 2x28k: 6 reps @ 8rpm pace. 2x24k: 19 reps @ 8rpm pace. 2x20k: 16, 17 reps @ 8rpm pace.  This pace works really well for breathing, but may be a little fast for shoulders.  They'll have to catch up. Snatch: 28k: 6/6. 24k: 19/19. 20k: 33/33.  No particular pace- still working on breathing.  The last set was hard on grip and shoulders after jerks.  Cardio held out fine throughout all sets- plenty of wind.  Finished with a 1 mile run with nasal breathing.  Walked about 3 minutes before and after run, ran the mile in just under10 minutes.

May 6- 183 lb.  Steady-state cardio with nasal breathing- 30 minutes on Nordic Track.  Average heart rate about 140.  About 400 calories burned.  Some easy Roman Chair work. Did a few sets of 5 chin ups, 5 swings with 40k, and 5 goblet squats with 40k throughout the day.

May 5- 182.5 lb.  Jerk- 2x28k: 5 reps @ 8rpm. 2x24k: 2m @ 8rpm = 16 reps.  20k: 14, 15 reps @ 8rpm.  Got the nasal breathing figured out on the jerks for 8rpm, and these sets were really easy- I did not want to put the bells down! My pulse tops 180 doing long cycle with 2x24k @ 6rpm, but after 2 minutes of 8rpm jerks, it was not quite 140.  Snatch- 28k: 5/5. 24k: 17/17.  20k: 29/29.  Still working on the breathing for snatches, and have not snatched in a long time.  Finished with a set of 20 Hindu pushups.

May 4- 183 lb.  Trained the biathlon lifts today. Double jerk- 2x32k: 4 reps.  2x24k: 14 reps.  2x20k: 12, 13 reps.  Snatch: 28k: 4/4. 24k: 14/14.   20k: 24/24.  Tried to time lifts to nasal breathing, so no specific pace. Ran/walked .8 mile in 11:42 with only nasal breathing. 

May 3- did not weigh, no training.

May 2- 182.5 lb. Practiced lifting with nasal breathing (nasal inhale, oral exhale).  Did 5 1m sets of long cycle @ 6-8 rpm, 2x24k.  Breathing is awkward like this with long cycle.  Did 1m of 2x24k jerks, one jerk per breath.  16 jerks, which was really not that hard.  Tried snatches.  Have not snatched in a very long time, so technique was rusty, but did one snatch per breath, and did 18 in a minute without significant strain.  Nasal breathing seems to lend itself much better to the biathlon lifts than to the long cycle.  Mowed the yard for about 30m, using nasal breathing.  Pulse about 120 bpm every time I checked it.

May 1- did not weigh.  No serious training due to sickness.  Did play around with a few 1 minute long cycle sets, practicing nasal breathing.  Used 24k and 16k bells, at 4 and 6 rpm.