Power Endurance for Sport

Kettlebell Training for Power Endurance

Most sporting events revolve around your ability to create explosive movements over an extended period of time. This athletic quality is known as power-endurance. Training for power-endurance can be absolutely grueling; however, the athlete that possesses the greatest amount of power-endurance usually goes home the winner.  Kettlebell training is relatively new in the world of sports performance enhancement. However, if there is one training tool for improving power-endurance, kettlebells are it. Kettlebell training traditionally revolves around modified Olympic lifting variations performed for high repetitions. It's this combination of high repetitions and modified Olympic lifts that make kettlebell training ideal for creating incredible amounts of power-endurance. What is it about this combination that makes kettlebell training so effective‌
Olympic lifts and their variations, by their very design cannot be performed slowly. Snatches, Cleans and Jerks must be executed quickly or not at all. By combining this quick lifting protocol you essentially train your body to produce high rates of power for an extensive time period

Kettlebell Clusters:
Kettlebell Clusters involve performing 1 repetition every 20 seconds for a set period of time. To spice things up even further I often rotate the drills that are performed every rep. For example, on the first rep you Snatch, rest 20 seconds and then Clean, rest another 20 seconds and High-Pull.  A great way to work Kettlebell Clusters is by training with a partner. You each call out the drill that your partner is to perform for their next rep. This just adds some chaos and a lot of fun to the workout. It also becomes very competitive with each partner trying to outdo the other. Just make sure to pick drills that are explosive and performed quickly as well as within the skill set of your partner.

So One Minute Of Kettlebell Clusters Would Look Like This:

• 1 Kettlebell Snatch - 20 seconds rest
• 1 Kettlebell Clean and Jerk - 20 seconds rest
• 1 Kettlebell Push Press
  Repeat for the desired amount of time.

Kettlebell Couplets:
Kettlebell Couplets involve alternating a full-body ballistic movement with a fundamental bodyweight drill that stresses different musculature or opposite movement patterns. This allows one set of muscles to recover while the others are working overtime. Working in a descending rep scheme is a great way to train Kettlebell Couplets, simply because you can see the light at the end of the tunnel and as you near the end of your set you'll be fired up and hasten your performance. It's a great idea to time yourself during some of your favorite Kettlebell Couplets and try to beat that time when you visit that workout again. Here are a few Kettlebell Couplets that are guaranteed to improve your power output. Alternate each exercise until all sets of each drill are complete. Keep rest periods short and work to improve your time when you perform this workout again.

• A1) Kettlebell Swing - 6, 5, 4, 3, 2, 1
• A2) Pushups - 6, 5, 4, 3, 2, 1
• B1) Kettlebell Snatch - 5, 4, 3, 2, 1
• B2) Dips - 5, 4, 3, 2, 1
• C1) Kettlebell Jerk - 5, 4, 3, 2, 1
• C2) Pull-ups - 5, 4, 3, 2, 1

Kettlebell Complexes:
One of the greatest features of kettlebell training is the ability to link and combine distinct movements into one continuous set. The unique shape of the kettlebell allows you to transfer from one ballistic drill into another without a hesitation. Complete the prescribed repetitions of each drill before moving unto the next. Don't stop working until each drill is complete. As you fatigue, drop your repetitions to ensure fast, high quality movement.

Complex #1

• A1) Kettlebell Snatch - 5, 3, 1
• A2) Kettlebell Clean -5, 3, 1
• A3) Kettlebell Swing - 5, 3, 1

Complex # 2

• B1) Kettlebell Push-Press- 5, 3, 1
• B2) Kettlebell Jerk - 5, 3, 1
• B3) Thrusters - 5, 3, 1

This Week's Routine - Circuit

Here’s a simple circuit you can perform anywhere with a single kettlebell:

• (20) 1 Arm Swings (10 each side)
• (10) Windmills (5 each side)
• (20) 1 Arm Cleans (10 each side)
• (20) Military Presses (10 each side)
• (20) Hand to Hand Swings
• (20) 1 Arm Rows (10 each side)

Put a 30-60 second active rest between each of these and try to repeat the whole circuit 2-3 times. It should take under 30 minutes. If you are new, concentrate more on good form than completing reps.

Kettlebells and Lower Cross Syndrome

  Time for a History Lesson      

                 Vladimir Janda was one of the most influential physical medicine physicians in the world in the late 20th century. A pioneer in the field of "low tech" rehabilitation, he honed his skills in communist Czechoslovakia. While western physicians were producing "human wreckage," with surgical techniques for the lumbar spine,  Janda consistently produced outstanding results in rehabilitating the same types of cases using wobble boards, sticks, exercise balls, kettlebells, and, most importantly, his hands. After the fall of the Soviet Union and the formation of the Czech Republic, Janda and his colleagues became more accessible. In the early nineties, a group of progressive thinking chiropractors and physical therapists began teaching Janda’s techniques in the West, and changed the way most of us looked at physical medicine.

                   One of the more basic (but essential) Janda concepts is the Lower Cross Syndrome. Lower Cross Syndrome is epidemic in western society because most people spend a large percentage of their time sitting. This can cause tightness and hyperactivity in the hip flexor group (iliopsoas etc.). Through a process known as reciprocal inhibition (defined as the contraction or activity of one muscle group inhibiting the contraction or activity of the antagonist muscle group), the hyperactive or tight hip flexor group can actually inhibit the hip extensor group, most importantly, the gluteus maximus. This imbalance then produces a secondary effect during walking. Since these people are unable to produce hip flexion with the gluteus maximus, they begin to substitute the low back extensors. They in turn become tight and hypertonic and through reciprocal inhibition inhibit the abdominal muscles. Thereby producing a "big gut, no butt" scenario (usually aided by poor diet and no exercise). Lifting and walking using primarily the low back extensors cause an increase in biomechanical stress in the lumbar spine producing chronic pain, osteoarthritic degeneration, and disc herniation.

            A key challenge to anyone treating low back pain is how to permanently correct this dysfunctional pattern. In my previous life (before kettlebells), I would use wobble boards, exercise balls and other "low tech" solutions. While effective, the exercises tended to be complicated (as well as boring) for the patient and more than one tool would often be necessary. When I started learning about kettlebells, I was excited at how such simple movements (the swing, clean, press and snatch), in addition to being amazing cardiovascular and strength conditioning exercises, actually corrected many of the movement pattern disorders I had been trained to identify. The most common of these was the Lower Cross Syndrome. What is amazing is that it seems as if the kettlebell swing was specifically designed to correct this pattern. Proper swing technique involves lowering the kettlebell via lumbar spine neutral hip flexion and then producing power via lumbar spine neutral hip extension (aka the hip snap). This simultaneously stretches and relaxes the hip flexors, activates and strengthens the hip extensors (particularly the gluteus maximus), and teaches lumbar spine control. Additionally, the secondary part of the swing, abdominal contraction at the apex of the swing, facilitates and strengthens the abdominals and relaxes and stretches the lumbar paraspinal musculature; a fantastic win/win scenario!!

          In summary, performing or teaching the swing exercise not only gets you or a client/patient in shape, it also has a corrective effect on one of the most common dysfunctional lifestyle patterns of the western world!!

This Week's Routine- Let It Flow

This week, focus in flowing from one exercise into another.  Your pace should be rhythmic, safe, and consistent.  The weight used should be appropriate for the weakest lift in the flow sequence.  Complete all prescribed reps and exercises on one side of your body before you change to the other side.  Feel free to repeat the flow sequence 2-3 times.

Getups x 5
Windmill x 5
Snatch x 10
Clean and Press x 5
Front Squat x 10

Safely switch arms...

Rinse and repeat.....

Why Choose Kettlebells Instead of Dumbells?

Don't choose! They are simply different strength tools and should be considered complimentary, not exclusive. The primary benefits of kettlebell training lie in the philosophy of the movements that have grown up around it. Kettlebell drills have historically focused on working many muscle groups in unison. Dumbbells have been more commonly used for isolation drills (preacher curl, front raise, etc.) in traditional western weight training. Kettlebells are also more convenient for explosive movement patterns which are frowned upon in most traditional mainstream gyms.

You can certainly perform many of the kettlebell drills with a dumbbell. Swings, for instance, just feel more pleasant and natural with a kettlebell. The round, compact shape and offset handle are made for this movement pattern. The wide, angular dumbbell shape makes the movement awkward and less intuitive.
Some kettlebell drills have dumbbell alternatives that offer lower difficulty levels. For instance, I love the added instability challenge that comes from perching atop two kettlebells in the Renegade Row... but, I often start my clients on this drill with dumbbells for a more stable base.
As I always say, "Use the right tool for the job." Here is a sample workout combining both kettlebells and dumbbells:

• A-1: Kettlebell swings - x20
• A-2: Dumbbell or kettlebell one arm suitcase deadlift - x6 (L,R)
• A-3: One leg, single arm deadlift using a dumbbell or kettlebell - x6 (L,R)
• Repeat 2-5x
  
• B-1: Kettlebell Turkish get up - x1 (L,R)
• B-2: Dumbbell or kettlebell one arm suitcase row - x6
• B-3: Kettlebell lunge cocktail (back lunge, straight up with a twist)
• Repeat 2-5x
  
• C-1: Alternating seated kettlebell or dumbbell press (from the floor) - x6
• C-2: Dumbbell renegade row - x6
• C-3: Kettlebell Figure 8 to hold
• Repeat 2-5x
  
• D-1: Kettlebell crush curl - x6
• D-2: Dumbbell tricep extension - x6
• D-3: Kettlebell snatch - x6-20 (L,R)
• Repeat 2-5x

Winter 2011 MCRD Kettlebell Seminars

I will be holding another 8 session kettlebell course for the winter 2011 season in association with the Montgomery County Department of Recreation. For those interested, you must register online. Their are two different classes. One is designed for adults of all ages, and the other targets adults over 50. Please forward this information to interested friends and family in the area. The links to more information and to register are below. 

Kettlebells for Everyone

Location: East County Community Center
Day: 8 Saturdays in a row

Dates: 1/15/11 - 3/5/11
Time: 11am - 12noon

Cost: $120, register online below



http://recweb.montgomerycountymd.gov/Activities/ActivitiesDetails.asp?ProcessWait=N&aid=54381&From=fas

Kettlebells for 50+


Location: East County Community Center
Day: 8 Saturdays in a row

Dates: 1/15/11 - 3/5/11
Time: 12noon-1pm

Cost: $120, register online below

http://recweb.montgomerycountymd.gov/Activities/ActivitiesCourseDetails.asp?aid=84993&cid=296876

Location: Marilyn J. Praisner Community Center
Day: 8 Tuesdays in a row

Dates: 1/11/11 - 3/1/11
Time: 11am-12noon

Cost: $120, register online below 

 

http://recweb.montgomerycountymd.gov/Activities/ActivitiesDetails.asp?ProcessWait=N&aid=84993&From=fas

This Weeks Routine

Kettlebell Flow - Getup and Go!

One of the more unique methods of using kettlebells are to flow from one exercise to the next, without stopping.  Try putting these exercises together in a row.  Complete the prescribed repetitions and exercises on your right side first, then repeat the whole flow routine on your left side.  You can certainly be creative and add your own variations!  

Directions: For each exercise, perform 5 reps, then move onto the next exercise, for 5 reps.  Continue in this manner until you are done your right side completely.  Then repeat on your left side.

Exercise Order:

1) Getups

2) Windmills

3)  1 Arm Snatch

4)  1 Arm Swings

This Week's Routine- Full Body Blitz!

Full Body Blitz!

This week, your focus will be on cardiovascular output and power endurance.  Your workout will be brief, but intense.  You will only perform 3 exercises, all of them ballistic. 

Directions: Each exercise will be performed in a 5 minute period of time.  Every minute that starts during those 5 minute period, you will perform 6-10 reps on each side.  Once you complete the prescribed number of reps, you will rest, until the next minute begins. So on the minute, EVERY minute, you will START your prescribed repetitions, and not stop to rest until those repetitions are completed on each arm.  After the first 5 minutes are complete, you will continue the pattern, but change the exercise.  You will follow this same pattern until all 3 exercises are completed, at which time, 15 minutes should have elapsed. 

Be sure to spend 5 minutes warming up and 5 minutes cooling down with stretches.  This will be very taxing for your body, so do not mistake 15 minutes of exercise as "easy."

Exercises (IN ORDER)

1.) 1-Arm Snatch - 8 reps each arm
2.) 1-Arm Clean and Press- 6 reps each arm
3.) 1-Arm Swing - 10 reps each arm

Winter 2011 MCRD Kettlebell Seminars

I will be holding another 8 session kettlebell course for the winter 2011 season in association with the Montgomery County Department of Recreation. For those interested, you must register online. Their are two different classes. One is designed for adults of all ages, and the other targets adults over 50. Please forward this information to interested friends and family in the area. The links to more information and to register are below. 

Kettlebells for Everyone

Location: East County Community Center
Day: 8 Saturdays in a row
Dates: 1/15/11 - 3/5/11
Time: 11am - 12noon
Cost: $120, register online below

http://recweb.montgomerycountymd.gov/Activities/ActivitiesDetails.asp?ProcessWait=N&aid=54381&From=fas

Kettlebells for 50+

Location: East County Community Center
Day: 8 Saturdays in a row

Dates: 1/15/11 - 3/5/11
Time: 12noon-1pm
Cost: $120, register online below

http://recweb.montgomerycountymd.gov/Activities/ActivitiesCourseDetails.asp?aid=84993&cid=296876

Location: Marilyn J. Praisner Community Center
Day: 8 Tuesdays in a row

Dates: 1/11/11 - 3/1/11
Time: 11am-12noon

Cost: $120, register online below 

 

http://recweb.montgomerycountymd.gov/Activities/ActivitiesDetails.asp?ProcessWait=N&aid=84993&From=fas

This Week's Routine

It's important to have a plan for your weekly exercise routine.  Planning ahead increases the chance that you will actually complete your exercise.  And of course, staying consistent with exercise is the most important behavior for a healthy, active lifestyle.  For those who need a little guidance in their weekly kettlebell plans, I will try to post a routine each week for you.  Here is this week's plan:

10 Minute Warmup: 5 Minutes calisthenics or aerobic exercise, and 5 minutes joint mobility drills
5 Turkish Getups on each side
30 Snatches on each side
50 Hand to hand swings

Try to complete the 3 exercises after the warmup in 30 minutes or less.  Good luck!