Whew. Just got done with a beast of a workout. Not super-beastly, mind you, but a definite sweat-fest. No nausea, either.
This last week or so, I’ve been doing more of an American/World Kettlebell Club-style workout with the bells. That basically entails doing a few lifts with high reps for time. I find it’s a good change, and the discussion I’ve been reading indicates it should be a good modality for “strength-endurance” and fitness. As I’ve been discussing with my mate across the pond, Rob, probably the best single weight-resistance exercise for everyday usefulness has to be something like a clean and jerk/press, because it really works everything, it’s multi-joint and can be explosive and done for either heavy grinds or high-rep multiples for endurance. And picking something up, or lifting it overhead are everyday types of activities in real life, not just a sport-type motion.
And of course for cardio, it’s handy because it definitely gets your heart going and can be “interval-ed.”
And in particular, the AKC/WKC version of kettlebell work is based around that very thing. So, anyway, I’ve been using that style for a while on and off.
Pavel Tsatsouline introduced the kettlebell to America, or should I say, re-introduced, because they’ve been around since early in the strong man days, as was many types of “strong-man” implements and stunts (bending steel bars, etc.).
With Dragon Door publishing, he got them popularized over here, with his emphasis primarily on “strong-man” style workouts (low rep/high-tension grinds), with forays into the high-rep world of girevoy (kettlebell) sport, with is basically the basic kettlebell exercises done for high reps in a certain time period.
After the US and Canada gained some familiarity with the kettlebell, other Masters of the Sport, including World Champions such as Valery Fedrenko started bringing their world championship winning style over and instructing in it.
The Pavel/Dragon Door way (multiple uses, heavy grinds, juggling, etc., plus some high rep stuff) to use the bells has become known as the “hard style,” and the AKC/WKC way (emphasis on the sport lifts–high rep under time constraints; no putting the bell down) is known more or less as the AKC method (at least on the AKC blog).
Naturally, there’s some controversy about the best methods. I’ll stay out of that religious argument for now…
Anyway, enough history. Just wanted to give some context so that it makes sense when I might mention I’m taking one modality or another.
So–tonight’s was a simple sounding, but yet quite taxing excursion into the world of sweat. I’ve been researching different workouts to apply this mode to, and tonight’s was patterned after NYC Fire Chief’s, “Captain Mike.”
We can call it the “Two Minute Drill.” I did just sets of two minutes, with the middle bell, Wilson (24kg).
2 Minutes each arm, Jerk
2 Minute rest set
2 Minutes each arm, Snatch
2 Minute rest set
2 Minutes each arm, Long Cycle Clean and Jerk
2 Minute rest set
2 Minutes SEAL-style Flutter Kicks
2 Minute rest set
2 Minutes Bodyweight Leg complex (from Helvenston’s SEAL Training)
Done! With some stretching for cool-down, of course. I would’ve opted for just one minute rest sets, but it’s too much a of hassle to reset the countdown timer on my watch back and forth just for that.
Doesn’t look particularly intimidating, but it did get the blood flowing, let me tell you! 🙂 And–it’s still a good 16 minutes of heavy work. That’s not counting the rest sets. It’s actual time under tension–no putting the bell down. If I put the bell down, I’m “out.” Done for that set. And only one arm per set; no switching, until my two minutes are up. So, I completed the first set, the jerks, all the way. When I got to the snatches, my left arm gave out about 15 seconds before the end.
That is–I put the bell down. I could’ve gone on, maybe to failure, but I didn’t want to go there, yet, at this stage in training. And since I’m fencing quite hard on Fridays (and I mean it’s a real workout), I don’t want to over-train too much.
In the final kbell set, the long cycle c&j, my forearms were already pretty pumped, so I put the bell down about 4-5 seconds before the set was up on the left hand side, and on the right, I was putting it down just as the end of set beeper went off. I usually keep lifting until the beeper quits beeping, which is about five seconds or so.
So, good stuff. I feel good now. I’ll probably have to eat something in a bit. I’ve already slugged down a bunch of water and a fistful of vitamins and minerals (my GNC “Energy & Vitality” vitapak).
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