Kettlebell programming tip to ensure you make more progress
There is a dirty little secret with kettlebell training that we are going to show you to make sure that you are always making progress.
It’s simple in nature but it requires planning of your training.
The first thing we need to address is defining the terms that we will be using as we discuss this programming tip.
Intensity: magnitude of resistance used(typically a % of your 1-rep max express as lbs or kgs)
Volume: total amount of working being done(we will be referring to sets and reps here)
Density: total work being done in a period of time(volume in a specific time constraint)
The sequence of the definitions will also be the sequence that will be progressed whenever you start to train a kettlebell pattern.
Let’s use the single arm kettlebell swing for instance.
A very common workout that everyone is familiar with is the 10x10 alternating single arm swing typically done in a every minute on the minute(EMOM) fashion.
Let’s say we do 10 reps EMOM then we know that we can elicit a different training adaptation by playing around with the parameters above.
If we wanted to get stronger, we would increase the intensity which will be more weight.
If we wanted more endurance, we would increase the volume which will be more minutes.
If we wanted to train our glycolytic system, we would increase the density which would be more reps in less minutes or more reps per minute.
Now…here is our dirty little secret.
Once we get to a certain intensity, then we train that intensity for a certain amount of volume before working on density.
When you do it this way, you really start to OWN that specific bell size before moving up to the next one.
A progression for the 10x10 alternating single arm swing EMOM would look like this.Once we get to a certain intensity, then we train that intensity for a certain amount of volume before working on density.
When you do it this way, you really start to OWN that specific bell size before moving up to the next one.
A progression for the 10x10 alternating single arm swing EMOM would look like this:
Add one more minute every week until you get to 20 minutes but only progress to the next minute if you can pass the talk test(being able to hold conversation at the start of every minute)
Once you build up to 20 minutes then you are going to improve your density which will be doing 10 swings R and 10 swings L every minute for as many minutes as you can sustain
Week 1: 10x10 swings
Week 2: 11x10 swings
Week 3: 12x10 swings
Week 4: 13x10 swings
Week 5: 14x10 swings
Week 6: 15x10 swings
Week 7: 16x10 swings
Week 8: 17x10 swings
Week 9: 18x10 swings
Week 10: 19x10 swings
Week 11: 20x10 swings
Week 12(testing): 10 R swings and 10 L swings EMOM
There’s good news and bad news.
Good news is that this works and you utilize it with any skill or complex as long as it takes about 12-20 seconds of the actual minute(more on this in a subsequent blog)
Bad news is that this eventually feels like…work!