Tag Archives: strength
I’m sure you’ve heard of kettlebells.
They’re great, Tony would approve, especially after earning your stripes to increase the Pood you use.
Pood = measure of kettlebell weight.
There are only half pood jumps, which is 8kg, meaning as you may have guessed 1 pood is a whole 16kg.
Did you know in Russia you use standard bells:
1 pood = 16kg – The Rabbit
1.5 pood= 24kg – The Fox
2 pood = 32kg – The Badger
2.5 pood=40kg – The Bulldog
3 pood=48kg – The Beast*
*The beast & bulldog are known names, some kettlebell practitioners came up with the other three which seemed to stick in the community. Plus they sound cool.
There is no 4kg, 8kg, 12kg, 20kg, 28kg, 36kg or 44kg kettlebell in the mood system of measuring. Obviously you can buy these weights as they are sold by plenty of manufactures, however do you know WHY the poods are set the way they are?
Have a think.
It’s because you have to earn your stripes by increasing the volume with the lower weights before taking the leap of faith and that massive 8kg jump to the next one.
Now I know what you might be thinking.
8kg is a massive jump, and you’re right, it is, however it means that you have to spend a decent amount of time building your strength through various kettlebell movements, not to mention exercise options to help your body bridge the gap from one bell to the the next.
If we take the strict press as the example.
You might easily be able to press 24kg with ease, perhaps for 5 solid reps, however you won’t get near the 32kg for one, or so you think.
Enter training techniques to close the gap.
- Upping volume – turning 5 reps in to 10
- Utilising eccentric overload – push press the 32kg and work the negative portion of the rep with pauses at certain stages of the lift for 3-5 reps
- Implying yielding & overcoming presses with the 32kg
There are a lot of options, that’s only three potential ones without even looking at static holds overhead, floor presses, windmills, get ups and other such movements.
Thankfully we live in a world where there are 4kg and sometimes 2kg jumps between each kettlebell.
Feel free to progress through them however you choose, however it you want to do it the Russian way, acquire the 5 bells above and be prepared for one hell of a journey to the most impressive 48kg press.
If you’re not interested in hitting some new PB’s, that’s cool, feel free to skip reading this.
Let’s say you are interested though, keep reading.
Below you’ll find a simple protocol to help you improve on one or multiple lifts.
This is not something you’d find in body building very often, it’s for people who chase strength.
The information in question is a favourite of many a Russian athlete oddly enough and one I’ve done many times to hit new heights.
I first learnt of this from reading older writing by Dr Fred Hatfield, if you’ve not read any of his books you should, they’re amazing resources.
As you may have guessed I quite like the Russian methodology.
Here is the premise:
– 80% 1RM is starting load, 105% is the end game
– Double Progression is applied
– Intensity is increased incrementally
– Train a 2-3 times per week
– Rest as needed
– Stay tough and you’ll reap the rewards
– Don’t get greedy, follow the protocol
This is how the classic program looks based on 3 days training per week (Mon-Wed-Fri or Tue-Thur-Sat):
*All 6x sets are at 80% 1RM, % changes will be listed below.
^^ If you don’t know yours or your clients 1RM, use an RM calculator to establish an estimated one and go from there.
– 6x2x80% 1RM*
– 6×3* (the volume progression begins)
– 5x5x85% 1RM
– 2x2x100% (old 1RM)
– 1x1x105% (aim for a new 1RM)
Week 7 Deload
Congratulations, a new PB to help you drive up old RM’s and add some much sought after muscle/strength.
Thats the typical way to do it, however if you’re short on time then this may be of use.
The new twist for those short on time –
If you with to do this twice per week the cycle will end up being 10 weeks long (9 with the last being a deload).
Week 9 – Week 10 Deload
– 1x1x105% (aim for new 1 RM)
From experience you can pair two lifts together when doing this and PB on both so long as they don’t interfere with each other.
It’s also good because you get a heavy day and a light day each week meaning you can really go for it each heavy session as it makes the overall progression far more manageable.
DL & Press (or weighted dip)
Squat & Pull Up
Bench Press & Row
You’ll find that some token accessory work of say 30 reps per accessory lift is enough to help the other lifts keep up and maintain some form of muscular balance.
Here is how I planned my sessions using the twice per week training schedule. I was forced to train this way because of upcoming events and life doing what it does best, however I hit new numbers and intact made progress.
Sometimes less really is more.
Lifting Day 1 & 2:
A1 – DL – sets/reps as above
B1 – Press – sets/reps as above
B2 – Chin – 5 reps each set
C1 – Squat 1×10-20
- I would add in perhaps some postural work and make a few sets for smaller muscle groups if I had time
- You can also add in some CV training (sprints etc) a couple of times per week that don’t require you going to a gym
The funny thing with this is it’s so simple people will ignore it.
We live in a world where people think that unless they’ve destroyed themselves they haven’t had a good training session.
This is not true.
Especially when you look at MRV (maximum recoverable volume) vs MED (minimal effective dose), however that’s for another day.
Give the above a go and see how you fair.