Thursday, February 11, 2010

Altering Training Methods

Given that kettlebells are still relatively new for many people, traditional sets vs. reps training schemes are usually how most people training.  For example, they may use a 16kg bell to perform snatches for 3 sets of 5 reps on each arm, with 1 minute of rest between each set.  Most exercises are novel and exciting initially, so they feel little need to change how they utilize their respective exercises.  However, as you learn to integrate more variety in your training, remember you can also chose different training schemes with the same exercises.  Some basic options that come to mind are the following:

1)  Circuit Training:  Chose 3-5 exercises, for example, a 1 arm swing, 1 arm snatch, and 1 arm clean & press.  Perform 10 reps of each exercise in a row, without rest.  Repeat the circuit 1-2 more times.

2)  Ladder Training:  Performed with 2 or more people in a group.  The larger the group, the more rest each person gets.  Chose an exercise, like a 1 arm snatch.  Each person does the same number of repetitions as the person before them, continuing in a sequence, until someone in the group fails to match the reps.  For example, I do 5 reps, you do 5.  I do 6, you do 6.  I do 7, you do 7...continue until done.

3)  1 Minute Intervals:  Chose a 1 arm exercise, like a 1 arm snatch. Perform 10 reps on each arm, as fast as you can.  Whatever time is left in your minute, that is your rest period.  Begin you second set on the "2 minute mark."  Perform up to 5-10 minutes straight.  You want an intense cardiovascular workout, give this a try!

Remember, keep learning, keep practicing...and above all, keep consistent.  Along the way, have fun!

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