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. 

July 2013 Training Log

July 31- 187.5 lb.  Long cycle clean and jerk- 2x20k: 10m @ 6rpm = 60 reps.  My best ever with  this weight is 70 reps, so this is 86% of my best.  Feeling much better.

July 30- 188 lb.  Jerk-2x24k- 3m @ 6 rpm.  Long cycle- 2x16k- 10m @ 6rpm (8rpm first min.)= 62 reps.  First 10m set in a long time.  A little coughing and wheezing during the set, but made it just fine.  Rest about 5m.  Long cycle- 2x24k: 1m on, 1m off @ 6rpm.  7 sets = 42 reps.  Roman chair sit ups and back raises- 2 sets of 10.

July 29- 187 lb.  First timed set in ages.  Did long cycle, 5rpm.  Drop set: 1m each with 28k, 24k, 20k, 16k, 12k.  5m, 25 reps.  Not great, but better than I've been able to do lately.  Some basic strength and mobility work- dips, chins, roman chair.

July 28- 186.5 lb.  Still not much wind.  Cleans, 2x20k: 6 reps on the minute for 8 minutes = 48 reps. Circuit of dips, Roman Chair situps, and Roman Chair back raises- 3 circuits of ten reps per movement.  Mowed grass for about an hour, taking it slow. 

July 27- 188 lb.  Some Roman Chair work, but no serious training.  Several sets of full situps and back extensions, plus a set of three full situps with 2 12k kettlebells overhead.  Three weeks to the kettlebell meet.

July 26- still a little sick.  Sinuses are open, but lungs are still constricted.  Some light construction work.  Snatches, 24k- 7 sets of 10 reps per arm, spread over about 30m =70/70.  Not enough to aggravate my breathing, but enough to work up a sweat and keep moving.

July 23,24,25- Sick with a sinus infection.  No training. Hope to get back in the game soon.

July 22- Jerk volume day, 2x28k.  5 jerks on the minute (about 25 seconds) for 15 minutes = 75 jerks. 9,225 pounds jerked overhead in 15 minutes. A little swimming in a cold river after supper.

July 21- 189 lb.  Long cycle clean and jerk- 2x28k- 1m @ 5rpm = 5 reps.  2x24k: 3m, 3m, 1.5m @ 6 rpm, 3m rest between sets = 45 reps. Run .8 mile in 9:27.

July 20- legs still sore.  Some jerks, cleans, and long cycle- nothing major.  Mobility and flexibility work.  Dips on new dip stand: 3 sets of 10.

July 19- no training.  Legs pretty sore from yesterday.

July 18- Clean volume day.  70 cleans, 2x24k.  5 on the minute for 10m, then two sets of 10.  Squats, fast, 135lb.  5 on the minute for 5m = 25.

July 17- Jerk volume today.  100 jerks, 2x24k.  First 60 reps in 9m. 

July 16- 188 lb. Long cycle clean and jerk.  Taking advice from a couple of CMS ranked lifters, I'm increasing the volume to get past my plateau.  I think my problems are twofold: conditioning, and mental.  Mentally, I'm just really not motivated right now.  When I get into a set and it hurts, I just want to quit.  Conditioning contributes to this- if my conditioning were better, I could suck it up and finish.  2x24k: 3m @ 5rpm= 15.  1, 2, 1m @ 6rpm = 24. 1m @ 5rpm = 5.  10 minutes of 5 reps on the minute (about 25 seconds), then dropping the bells to rest until the next minute begins = 50 reps in 10m.  50 reps in 10m is a personal best for volume, but I did not rest in the rack the whole time.  Total reps this session: 94. 

July 15- Long cycle clean and jerk: 2x28k: 7 reps @ 4rpm.  2x24k: 6m @ 4 rpm =24 reps.  2x20k: 19 reps @ 6rpm.  2x24k: 1m @ 8rpm.  Mowed the grass about 30m.

July 14- Long Cycle clean and jerk- 2x28k- 1:30 @ 4rpm = 6 reps.  2x24k: 4m @ 5 rpm = 20.  2x20k: 16, 18 reps @ 8rpm.  Jerk- 2x24k: 3m @ 3rpm. 2x20k: 3m @ 8rpm. 

July 12- Long cycle clean and jerk- 2x28k- 2:15 @ 4 rpm= 9 reps.  2x24k- 6:00 @ 5 rpm = 30 reps.  Chins: 9,8,7,6,5= 35.  Dips: 9,8,7,6,5 = 35.  Pistol squats: 7,6,5,4,3 = 25 per leg.  10 lb. counterweight.

July 11-  189 lb. day off.  Planned to train, but woke up early feeling sick.  Not quite right all day.  Took early bedtime.

July 10- day off.

July 9- Long cycle clean and jerk- 2x28k: 2m @ 4 rpm = 8.  2x24k: 5:12 @ 5rpm = 26.  2x20k: 3:30 @ 6rpm = 21; 3:50 @ 6rpm = 23.  Nordic Track: 5m.  Chins: 8,8,7,6,5 = 34.  Dips: 8,8,7,6,5 = 34.  Pistol squats: 6,5,5,4,3 = 23 with 7.5 lb. counterweight.

July 8- day off.

July 7- Long cycle clean and jerk- 2x28k: 7 reps @ 4rpm pace.  2x24k: 21 reps @ 5rpm pace.  2x20k: 19, 21 @ 6rpm pace.  Total reps: 68. Total time under load: about 12:30.   Mowed grass for 45 minutes, then chins: 8,7,7,6,5 = 33.  Dips: 8,7,7,6,5 = 33. Pistol squats: 6,5,4,4,3 = 22.  Dropped counterweight in pistols from 10lb. to 7.5 lb.

July 6- no serious training.  Swimming and hot tub for a couple of hours.

July 5- 188 lbs.  Long cycle clean and jerk: 2x28k- 6 reps at 4rpm pace; 2x24k- 21 reps @ 5rpm pace; 2x20k- 17,19 @ 6rpm pace.  Chins: 8,7,6,6,5 = 32.  Dips: 8,7,6,6,5 = 32.  Pistol squats: 6,5,4,3,3 = 21.  Did chins, dips, and pistols as a circuit after long cycle. Really tired at the end of the session.

July 4- 187 lbs.  Nordic Track: 45 minutes at an average of 160 bpm, then chins, dips, and pistols.  Heart rate averaged 160 for an hour and 5 minutes, for an estimated 1087 calories burned.  Chins: 8,7,6,5,5 =31; dips: 8,7,6,5,5 = 31; Pistol squats: 6,5,4,3,2.  Several firsts today. This is the first time I've done 45 minutes on the ski machine, and the first time I've done more than 5 pistols per leg in a single set.  First time in a long time I've burned over 1,000 calories in a single session.

July 3- 187 lbs.  Long cycle clean and jerk: 28k- 5 reps @ 4rpm pace; 24k- 18 reps @ 6rpm pace; 20k- 15, 16 reps @ 8rpm pace.  1:00-1:30 rest between sets. Finished in 11:00  Chins: 8,7,6,5,4 = 30. Dips: 8,7,6,5,4 = 30.  15 minutes on the Nordic Track.  Very hot and humid; tough session for me.

July 2- very little training.  Pistol squats, flat footed and barefoot, 10 lb. plate: 5,5,4,3,2.

July 1- Long Cycle clean and jerk: 2x24k- 4.5m @ 4rpm (18 reps).  2x20k: 3m @ 5 rpm (15 reps).  2x28k: 1m @ 5 rpm.  2x24k: 3m @ 5 rpm. 2x20k: 13, 14 reps @ 6 rpm pace.  Chins: 7,7,6,5,4 = 29.  Dips: 7,7,6,5,4 = 29.  Pistol squats: 5,4,3,3,2 = 17 per leg.  Worked for several hours on a small building project.

June 2013 Training Log

June 30- LCCJ, 2x24k: 6m @ 4rpm = 24 reps.  3 sets of 1m jerks @ 12rpm, 1m rest, 1m cleans @ 12rpm. 

June 29- no training

June 28- Chin ups: 7,6,6,5,4 = 28.  Dip: 7,6,6,5,4= 28.  Pistols: 5,4,3,2,2 = 16.

June 27- Chin ups: 7,6,5,5,4 = 27.  Dips: 7,6,5,5,4 = 27. Pistol squats: 5,4,3,2,1 = 15.  Long cycle clean and jerk: 1m, 3m @ 6rpm; 1m, 5m @ 4rpm.  Total: 50 reps, 10m work.  6 rpm is not letting me breathe enough to keep going, so I'm going to build some volume with 4 rpm.

June 26- no training today.

June 25- Long cycle clean and jerk, 2x24k: 5m @ 6rpm = 30 reps. Pulse at end of set: 192 bpm. Estimated calories- about 100.  Nordic Track: 20m.  Estimated calories- about 350.  Tilled garden with a beast of a rear tine tiller for 45 minutes.  Came back later and did chins: 7,6,5,4,4 = 26; dips; 7,6,5,4,4 = 26; pistol squats: 4,4,3,2 = 13.

June 24- Long cycle clean and jerk, 2x24k: 5m @ 6 rpm.  Nordic Track: 25m (+- 450 calories).  Worked up a good sweat.  Chin ups: 7,6,5,4,3 = 25.  Dips: 7,6,5,4,3 = 25.  Pistols: 4,3,3,2 = 12 per leg.  Bodyweight stuff was pretty hard right after kettlebells and cardio, but I wanted to do it all in one session and hit the showers. 

June 23- no training.  Some yard work.

June 22- Bodyweight 187.  Nordic Track- 30 minutes.  Heart rate at conclusion was 174.  Calculator estimates 565 calories burned.   Chin ups: 6,6,5,4,3 = 24.  Dips: 6,6,5,4,3.  Pistols: 4,3,2,2 = 11 per leg.

June 21- Bodyweight 185.5.  Long cycle clean and jerk, 2x20k: 8m @ 6 rpm = 48 reps.  Having real trouble trying to hit 10m @ 6rpm.  I've done this many times before, but just don't have it in me these last two sessions.  I've cut out the three 30-minute sessions I was doing each week on the Nordic Track leading up to the meet, and my endurance has gone straight downhill.  At least I know  how to fix it.  Chin ups: 6,5,5,4,3 = 23.  Dips: 6,5,5,4,3 = 23.  Pistols: 4,3,2,1 =10 per leg.

June 20- Bodyweight 186.  Long cycle clean and jerk, 2x20k: 5@ 6 rpm =30reps.  2x24k: 2m @ 6 rpm.  2x28k: 5,4,3,2,1 reps @ 5rpm pace.

June 19- Chin ups: 6,5,4,4,3 = 22.  Dips: 6,5,4,4,3 = 22.  Pistols: 3,3,2 = 8 per leg.  Bodyweight: 186.

June 18- Chin ups: 6,5,4,3,3 = 21.  Dips: 6,5,4,3,3 = 21.  Pistols: 3,2,2 = 7 per leg. Played around with Steinborn squats @ 135.  Several sets of 5, just getting a feel for loading and unloading the bar. Gave blood in the afternoon.  Blood pressure was 96/68, pulse was something in the 60's.  Kettlebell training pays off.

June 17- Chin ups: 6,5,4,3,2 = 20.  Dips: 6,5,4,3,2 = 20.  Pistols: 3,2,1 = 6 per leg.  Long cycle clean and jerk, 2x20k: 10m @ 6 rpm = 60 reps.  Stretched and rolled.  Some Roman chair work on the tire.

June 16- no training.  Father's day.  Got "The Stick" rolling device as a gift from a friend.

June 15-  No training scheduled, but did an impromptu chin up test.  10 reps.

June 14- 186 pounds today, 20% body fat.  Plan to do long cycle.  We'll see how the knee feels.
Chin ups: 5,5,4,3,2; dips: 5,5,4,3,2.  Doing the fighter pullup program to increase dips and chins for the next five or six weeks, with a goal of reaching 15 of each.  Started at the same point with pistols, but it's too much.  I need to do lower reps on the pistol- this is too close to failure.   Came back later and did long cycle clean and jerk- 2x16k: 10m @ 8rpm = 80 reps.

I've set a goal to hit a given rep count 5 times in a two week period before I move to the next.  I've hit 80 reps 5 times in 2 weeks with 16k.  I'll start Monday with 2x20k @ 6rpm.  When I hit 60 reps 5 times in 2 weeks, I'll bump to 70 or 80 reps.

June 13- chin ups: 5,4,4,3,2,1; dips: 5,4,4,3,2.  Squats @ 185- 5,4,4,3,2.  Twisted my right knee out of joint today working on a project, so no pistols. Back squats felt okay.

June 12- Chin ups: 5,4,3,3,2; dips: 5,4,3,3,2.  Long Cycle clean and jerk- 2x16k: 10m @ 8 rpm= 80 reps.  One more set of 80, and I'll bump up to 2x20k: 10m @ 6rpm.  Mowed grass and worked in the yard for a few hours.

June 11- Chin ups: 5,4,3,2,1; dips: 5,4,3,2,1; pistols: 5,4,3,2,1.

June 10- Long cycle clean and jerk, 2x16k- 10m @ 8rpm = 80 reps.  Chin ups- 5,4,3,2,2; dips- 5,4,3,2,2; pistols- 5,4,3,2,2 per leg.

June 9- Chin ups- 5,4,3,2,1; Dips- 5,4,3,2,1; Pistols- 5,4,3,2,1 per leg.  50 pushups in sets of 10.

June 8- no training today, but spent the entire day out in the sun, on my feet.

June 7- no training

June 6- no training.

June 5- Long cycle clean and jerk, 2x16k- 10m @ 8rpm = 80 reps.  Humid, sticky, and tough on the hands, even with chalk.  Finished with some basic kettlebell calisthenics: around the body pass, figure 8 to a hold, and windmills.  Shoulders took quite a bit of warming up.  I bench pressed yesterday, and shoulders hurt today.  Just like every other time I've ever bench pressed. 

June 4- Barbell squat- 1 set of 5 @ 135, 5 sets of 2 @ 225.  Bench press: 2x5@ 135.  Deadlift: 5 singles @ 275.  Later in the evening, spent about an hour coaching a friend in the biathlon lifts.

June 3- Long Cycle clean and jerk, 2x16k: 10m @ 8rpm= 80 reps.  Rested a few minutes, then 15 reps long cycle with 2x28, in doubles and triples.  No rush, just working a little heavier.

June 2- No serious training.  Calves very sore from running Warrior Dash, but not as bad as last year.  Swam for about 30 minutes.

June 1- Ran Warrior Dash with a friend.  About a mile and a half in, I told her to go ahead, because I could not keep up and needed to walk a little.  She runs, I don't.  I ran about 1.5 miles at a 10:00 mile pace, for about 15 minutes, which is pretty consistent with my kettlebell training.  At the end of the race, she was stuck in the final mud pit for quite some time.  I managed to get past her, and many other people, by being more aggressive and stronger.  The mud was like crawling through a pit of peanut butter two feet deep.  Many people could not move in it at all, they were simply too weak.  This was not my friend's problem.  She was strong enough to move, but not aggressive enough to push past people.  In the end, strength and a warrior mindset won the day.

Post-Meet Reflection Part Deux: Running the Numbers

I’ve had a chance to reflect more on my personal performance at the kettlebell meet last week- to look a little more objectively at what I wanted and what I actually did on the platform.  Yes, I was disappointed in myself when I put down the kettlebells.  I wanted 50 reps, and I got 45, plus a no-count.  John and Mike told me as soon as I could stand up again that I was making it look so easy, that they were shocked when I quit.  Andy, a friend at church, saw the video and jumped on me as well- “you just quit!  You had two more minutes, and you just quit because it was too hard!  What kind of a man are you?”  Don’t get me wrong- I want my friends to push me and hold me to a high standard.  As iron sharpens iron, so one man sharpens another.  Without their friction, I won’t get sharper.  I appreciate their honesty and their high standards.  I don't want losers for friends.  I want friends who push themselves as hard as they push me.

That said, let’s run the numbers.  My previous best was 41 clean and jerks, in just over 8 minutes.  Saturday I did 46 clean and jerks, in just over 8 minutes.  One was a no count for a fast drop, but I cleaned it and jerked it, so it counts in terms of total work capacity.  I wanted 50 reps going in.  In round numbers, that’s a 20% improvement.  I wanted to do 20% more reps than I did less than a month ago, which was my all-time best with this weight.   Is that a realistic goal?  Of course not.  At my age, with this weight, as long as I’ve been training, 20% jumps just don’t happen.  So what did I do?  I made a 12% improvement, and got 90% of my goal.  I did 46 clean and jerks in the time it previously took me to do 41.  A 12% improvement is great- I’ll take it, and I’ll quit beating myself up for not hitting 50.  Fifty reps was never a realistic goal to start with.

Speaking of numbers, I should have been lifting 20k’s. I psyched myself up for this meet- “I’m finally lifting greens!”, but I was not ready to make a strong showing with greens, so I came and put up a mediocre performance. I’ve hit 70 reps twice with the 20k’s, and 60 reps probably 8 or 10 times.  I’m just now getting decent numbers with purples- what made me think I could do well with greens?

So what’s next?  I’m going back to purples, and working on owning 80 reps.  The most progress I’ve ever made, was made using a template someone else had written, telling me every rep and set to do for 6 weeks.  It was not creative or imaginative or fun.  It got boring.  It also took me from 56 jerks with 2x20k to 81 in six weeks.  Right after I finished, I hit CMS in the single clean and jerk.  Who needs fun, imagination, or creativity when you can have results?  When I can consistently hit high reps with the 20k’s, I’ll think about the greens again, and when I do, I’ll be a far better athlete for it.

I got Thierry Sanchez’ new long cycle program, called “Bogatyr Rising”.  It looks great on paper- increasing time and density, first with shorter intervals, then with longer sets.  Rudnev recommends the same approach.  I may substitute some bodyweight stuff for the barbell assistance lifts- I’d rather hone my pistol and one arm pushup right now than my back squat and bench press, but like Thierry says- don’t sweat it.  It’s assistance work, not powerlifting.  The substance of my training will be his long cycle progression, and long cycle-specific assistance lifts.  I thrive on a program that says “just do this”.  I do it, check it off, and hit the showers.  Left to myself, I get creative in my training, which means I get inconsistent. 

My next meet will probably be in Atlanta on August 18, exactly three months after this last meet.  Will I be lifting greens then?  I don’t know, and at this point, I don’t care.  I’ve got my hands full with purple. 

Throwdown Meet

Reflecting on the kettlebell meet I attended, a few thoughts come to mind.  The meet was professionally run, and every athlete was a great sport.  That said, I learned a few things.

My first observation is about intestinal fortitude.  Guts.  Some people have it in greater measure than others.  Example 1: Grace.  Grace is 16, and has trained kettlebells for three weeks.  She competed with the 8k in the biathlon.  She had rudimentary technique, which resulted in several no counts, but she gutted it out to the finish in both sets.  Toward the end, her discomfort was evident, tears of pain and frustration were flowing, and she was ready to quit, but she didn’t.  She stayed in the set.  Example 2: me.  I had a strong set- 45 reps and a no count in 8 minutes.  That’s a PR for reps and time for me, so I have reason to be happy with it.  However, I terminated the set early.  John and Josh said I looked so strong, that they were shocked that I put down the bells and walked off the platform.  Watching the video, they were right.  My technique was not deteriorating.  There was no localized fatigue that forced me to stop. I could have gone on.  It was just too hard, so I quit.  No excuses.  It got hard, and I quit.  I need more conditioning, but I also need more courage and guts. 

I also observed several new GS athletes who were obviously great athletes.  They were in great shape, with lots of muscle, and very well conditioned.  Most of them were lifting lighter bells, because they were not ranked yet.  They used hardstyle or Crossfit technique, with a focus on power, not efficiency.  About two minutes in, they each got the same expression of their face: “What have I gotten myself into?”  Even though they were strong athletes, they really struggled with a ten minute set, even with 12k bells.  Much respect to people who are clearly great athletes, but it was clear that smaller, lighter athletes were outlifting them in this context.    Lesson?  In GS, strength and conditioning are not enough.  Technique rules.  Specifically, several of these athletes did not rest, did not support the bells on the body, lowered the bells instead of dropping them, and used a lot of arm and shoulder power.  There are differences in lifting styles- some are more conducive to strength, conditioning, and adding muscle mass, but they don't result in more reps on the platform.  The stronger lifter does not win- the better lifter wins.  I need to become a more technical lifter, particularly as I age.  I'm reaching the age where I can't muscle the bells around.

My first kettlebell meet was in Atlanta, at Scott Shetler’s gym in 2010.  I competed in StrongSport with the 36k.  Among competitors in biathlon and long cycle, the heaviest bells lifted were 20k, by Josh Dunn.  As I recall, one man lifted 16k’s, and most men lifted 12k’s.  Three years later, at this meet, two men lifted 28k’s, three lifted 24k’s, and lots of guys lifted 20k’s.  The sport is improving.  Competitions are getting harder.  That’s good news.

One more observation.  Three years ago, I was playing around with StrongSport at that meet in Atlanta. Josh Dunn was lifting 20k’s.  I’ve played around with a lot of things since then, and I’m just now in the mid 40’s with the 24k bells.  Josh is about to hit CMS, doing 20% more reps with 56k than I can do with 48k, and he’s two weight classes below me.  Who is making progress?  The guy who keeps doing the same thing over and over, consistently, for years.  Who is playing catch up?  The guy who plays around with different things from one training cycle to the next.   Coincidence? I think not. 

Lessons learned: guts, technique, and consistency leads to great kettlebell lifting, and I need a lot more of each.

May Training Log 2013

May 31- Long cycle clean and jerk- 2x16k- 10m, alternating between 6rpm and 8 rpm, for 70 reps.  Some pullups afterward.

May 30- no time to train, but did about six hours of construction work in 80+ degree heat.

May 29- Long cycle clean and jerk: 2x16k- 10m @ 6 rpm= 60 reps. Mowed for about 30 minutes.

May 28- Long cycle clean and jerk: 2x20k- 5m @ 6 rpm = 30 reps; 2x16k- 3m @ 8rpm; 2x12k: 5m @ 10rpm.  Some pistols and pullups. 30 minutes mowing.

May 27- day off from training.

May 26- First real day back in training.  Long Cycle clean and jerk, 2x20k: 8 sets of 1:00 @ 8rpm, 1m rest = 64 reps.  Chest bumps, 2x24k: 2m @ 16rpm.  Half snatch, 24k- 5m @ 12 rpm, 1 hand switch = 30/30.  Practiced pistols, close pushups, pullups.

May 19-25- lay off week.

May 18- Kettlebell meet in Charlotte.  Got 45 (46 with a no-count) reps in long cycle with 2x24k.  A new PR.

May 17- no training.

May 16- had planned to take the day off from physical activity to rest for the meet, but cut down trees with a chainsaw instead.

May 15- Long cycle clean and jerk, 2x24- 3:20 @ 6 rpm= 20 reps. After about six hours of construction and yard work in 80+ degree heat.  Pretty tired.  Did 8 1m sets of 2x24k work- some cleans @ 12rpm, jerks @ 8rpm, long cycle @ 6 & 8rpm.  1m rest between sets; just working volume and technique.

May 14- Long cycle clean and jerk- 2x20k- 10m @ 6rpm, then practiced double cleans for sets of 5-7 with 28k and 32k bells.

May 13- no serious training.  Up all night with a stomach bug. Did a couple hours of yard work.

May 12- day off from training

May 11- out of the house all day long with Dawn at festival, selling soap.  Practiced pistols- probably 20 per leg. 

May 10- Long Cycle clean and jerk, 2x24k: 4m @ 6rpm x 2, 4m rest.  Started a third set of 4m, but put the bells down at 1:30.  57 reps total.   Rested a few minutes then 2x28k: 1m @ 6rpm x 3, 1m rest.  20 minute ice bath.

May 9- Turkish get up, 24k- 5 minutes.  Singles per arm @ 28k and 32k.  Nordic Track: 25 minutes.  Assorted chin ups and pull ups.  Stretching.

May 8- Long cycle clean and jerk- 2x24k: 3m @ 6rpm x 4. 72 reps total. Felt strong through the first three sets, fourth set was tough, but manageable.  Ramping up to longer sets for the meet on May 18.  Did today's sets with a thumbs-forward clean, as opposed to thumbs-back, as I've been used to doing.  This shortens the stroke of the clean, and allows a narrower stance, which helps the jerk. So far so good.   15 minute ice bath.

May 7- Turkish get up, 16k- 5 minutes.  Mowed yard for 51 minutes.

May 6- Long cycle clean and jerk, 2x24k- 2m @ 6rpm x 6, 2m rest. 72 reps.  One arm jerk, 28k- 3m @ 12 rpm = 18 reps per arm.  Chest bump, 2x28k: 1.5m, 1m @ 12rpm = 30 reps.

May 4, 5- no training.  Lots of extra work, late nights, eating out.

May 3- Long cycle clean and jerk, 2x24k: 3m, 2m, 1m @ 6rpm, 3m rest between sets.  5 sets of 1m on, 1m off, 8rpm, 2x24k.  76 reps total. Finished with 2m of one arm jerks with 24k @ 12rpm, and 1m of 2x24k chest bumps @ 16rpm. Later, practiced pistols.

May 2- Nordic Track- 30 m. Helped a friend move for 2 hours.

May 1- Double Jerk, 2x24k: 4m @ 6rpm= 24 reps.   Long cycle, 2x24k- 6m@ 6rpm = 36 reps.