Many of you who have been following me up to this point have probably seen a shift in my own fitness mantra. Don’t get me wrong, my Powerful Pressing Program is still my number 1 thing. I am never NOT going to be doing my single or double 28kg military press because. . .well. . .it’s “my thing”. That being said, I have drawn my attention to another intriguing area of the fitness world that peaked my interest not too long ago.
There is an incredibly interesting cross over effect that I have been hell bent on figuring out between kettlebell training and longer endurance like events. My suspicions here are based on the fact that these 3 lifts, when used throughout 1 particular program in a specific manner, increase overall VO2 max at a VERY incredible rate. I discuss what VO2max is in a previous post that you can read here. In short, my upcoming program uses 3 lifts that work in a synergistic manner to allow you body to adapt and increase it’s overall oxygen consumption week by week. That is important not just for recovery, but for enduring the demanding lifting routines AND also running distance, all of which have been built into my Strength and Endurance Beta Test.
What are those three lifts? Let’s get down to business, shall we? 😉
Lift #1: The Swing
The basic, most fundamental lift that we are taught in our kettlebell world is the kettlebell swing. It is probably the most common kettlebell go-to exercise for fatloss, and it also yields a certain level of badassery when you swing heavier and heavier weights for power training. Given the demands of this new protocol I’ve constructed, I have set interval training with both two handed and single arm swings throughout the course of the program.
If you are newer to kettlebell training but what to start swinging your life away, I recommend grabbing a medium weight (ladies 12-16kg and men, 20-24kg) and set your timer for about 15 minutes. Perform two handed swings at the interval listed below.
30 seconds swing/ 30 seconds rest.
Instructor Note: Your goal is to get as many quality reps in during a 30 second work period. You will then take 30 seconds of rest after wards and then repeat this cycle until the 15 minutes is up. 15 minutes is a good starting point to work strength and conditioning when you a brand new to this world. Have at it and let me know how you do.
Lift #2: The Jerk
Confession: I don’t have a quality photo of this lift because it is incredibly hard to capture on camera. Please view the video below after reading through the post to see my demonstration of the lift. The jerk is an advanced lift that is quite taxing on the body(and that is why I think it is called “the jerk”. The jerk is a jerk, and you may find yourself swearing at kettlebells when doing long cycles of this lift 😉 ). Though it can be tricky to understand the mechanics of the lift, once you dial it in, you will find that you overall strength and conditioning skyrockets. Jerks require an interesting breathing mechanic similar, but a bit different to the swing. You are moving heavy weight very quickly above your head with this lift, and well, that requires that much more lung capacity in comparison to our friend the swing.
If you want a basic but challenging jerk routine, grab a medium sized kettlebell )ladies 12-16kg and men, 20-24kg) and set your timer for 10 minutes and complete the following.
5 Clean and Jerks Right Arm
5 Clean and Jerks Left Arm
Instructor Note: your goal is complete 5 cleans and 5 jerks on both arms every minute on the minute for 10 minutes. Trust me, it is not as easy as it sounds. If you are not familiar with this lift and need more coaching for it, please email me at email@example.com to schedule a consultation if you’re in Pittsburgh. If you are not local to me, please visit dragondoor.com or strongfirst.com to search for a level 2 certified kettlebell instructor in your area. It is imperative to work with a LEVEL 2 instructor on this lift as the Jerk is not covered in level 1 instructor certification.
Lift # 3: The Snatch
While the snatch doesn’t make a formal appearance in my Strength and Endurance Program, I AM using it as a regression for the jerk. The snatch is arguably as demanding as the jerk, and we use the snatch as a conditioning and endurance test for our kettlebell certifications. In comparison to the jerk, you are using a high pull to elevate the kettlebell above your head, and not push pressing it or jerking the bell above your head (again, details will be shown in the video below). The snatch requires a very forceful back swing to generate enough power to get the bell above your head as well, and when going for rep after rep, this will challenge your breathing like none other.
One of my favorite snatch routines to date now is a 15 minute snatch workout. Grab yourself a medium sized weight (ladies 12-16kg and men, 20-24kg) and perform the following.
10 reps Right Arm
10 Reps Left arm.
Instructor Note: Your goal is to complete as many rounds 10 reps on each arm as you can in 15 minutes. The volume will add up on this one, so be sure to rest as needed.
For more on the swing, snatch and jerk, please watch the video below.
Ready to test your limits? I still have 10 slots available for my upcoming Strength and Endurance Test. You can register today by clicking the link below. The formal online training for this program will commence on Monday, June 13th. Be sure to email me at firstname.lastname@example.org with any questions you have about this program. Details on the protocol can be found by clicking this link. Sign up today and become stronger than you ever though possible.
Thanks folks! Until next time . . .