I’ll turn 38 this year, and I want to make some serious
progress in my training. I hear it gets
a lot harder after 40 to do the kinds of things I want to do- earn higher ranks
in kettlebell sport, add some functional muscle mass, become more flexible, and
build endurance. I’ll start thinking about specific goals when I’m a cycle or
two away from my next kettlebell meet at Cyrus Peterson’s gym at the end of
May. That’s six months away, and I have
a lot of work to do. Instead of naming
goals, I’m articulating a strategy for the first part of the year. The over-arching goal is to make rank 1 at
Cyrus’ meet, and CMS later in the year at Douglas Seamans’ or Scott Shetler’s
meets.
My main obstacle is endurance. I’ve never been an endurance athlete. My sports have included martial arts- 30
second kata and 2 minute sparring rounds, and powerlifting. I started
kettlebell sport by competing in StrongSport- 4 minutes of strength-oriented
lifting. Most of my kettlebell sport
training has included sets in the 4-7 minute range, with the assumption that I
can make 10 minutes if I peak my training cycle and try extra hard on the day
of the meet. This has not worked for
me. I can do 10 minute sets with the 16k’s
any day, and with the 20k’s some days. I’ve
been trying for rank 1 for two years, and have a grand total of four 10 minute
sets with the green bells. Is it any wonder I don’t have the endurance to get
60 reps? I’m strong enough for the green
bells- I just can’t keep going after 7-8 minutes.
So the first component of my strategy is this: lots of long
sets. I’ve taken the 16k’s for a ride
for 25 minutes at 5 rpm, and for 20 minute sets at 5 and 6 rpm. These are the kinds of sets it will take to
make 10 minutes seem short, and to build the endurance to stay aerobic for an
entire competition set. A couple of
times a week, I’ll hit 20+ minute sets at competition pace (6rpm) with the
yellow bells. I like how these sets push me hard, physically and mentally, but
don’t beat me up and leave me sore.
The second component is volume work with the 20k’s. The 20k’s are 80% of the 24k’s, and a higher
volume of lifting will build the kind of resiliency I need for the 24k’s and
beyond. Several days a week, I’ll hit
triple digit sessions with the 20k’s in multiple, shorter sets at competition
pace. Over time, I’ll increase the volume
and the length of each set.
Long term, the strategy is to replace the 16k’s with the 20k’s
for my long sets, and the 20k’s with the 24k’s for volume work. When I can 120 reps in 20 minutes with the
20k’s, and 100+ reps in a session with the 24k’s, then I’ll be ready to start
seriously trying for rank 1 again.
Two other components round out my strategy. The first is to build general endurance and
conditioning through means other than long cycle. Running, Nordic Track, bodyweight drills,
kettlebell swings, etc. I need several
20-40 minute cardio sessions a week, and at least one 1 hour session at low
intensity. Some of my 20 minute sessions
will come from long cycle sets, and others from running a few miles, or skiing,
or other creative means as the opportunity arises. I’ve tried to get by without
additional cardio, assuming my GS sets would carry me. Josh Dunn, Nico Rithner, and John Beamon all
told me this was a mistake. Okay, I get
it.
The second is to get stronger. I’m strong enough for kettlebell sport- at
least at the level I’m trying to achieve.
As Rudnev, Lopatin, Imes, and other top coaches have pointed out,
getting stronger does not significantly improve kettlebell sport, unless you
are really weak to start with. However,
there is a benefit to incorporating slow grinds into a training regimen. In my
case, I’m using the powerlifts. I’ve
settled on Steve Justa’s singles program- 3 to 5 easy singles at about 70% of
estimated 1 rep max, most days each week.
This week I’ve used 185 for the squat, 150-160 for the bench press, and
225 for the deadlift. I’m not going to
break any powerlifting records, but it feels good to incorporate moderately
heavy grinds after training ballistic lifts for so long. I’m not in a hurry to put weight on the
bar. This kind of easy strength training
takes only a few minutes a day, does not interfere with recovery from running
and lifting, and builds resiliency and structural integrity. Getting stronger slowly is more about health,
injury-proofing, and longevity than it is about improving my kettlebell sport
numbers.
Last year I worked with a coach, Josh Dunn, for about five
months. His coaching was tremendous, and
got me very close to my goal in spite of my mediocre conditioning. If I had built my cardio base before and
during my training with Josh, I’d be worrying about how to reach CMS right now,
instead of rank 1. I’ll probably solicit
his help again later this year as I approach my rank attempt at the end of
May. Meanwhile, I need to get ready,
which means logging in the miles of running and the thousands of clean
reps.
Dan John makes a distinction between bus bench workouts,
which are intended to take an athlete to a specific goal, and park bench
workouts, which are simply a matter of showing up and getting the work
done. I’ll get on the bus closer to meet
time. Meanwhile, I’ll see you on the
park bench.
