After learning GS and experimenting with various methods I have formed an opinion of the optimal training template for myself. It is always fun to get into the battles between the OTW/AKC and DD supporters. Which are quite solly, the battles I mean. Methodology follows the goals of training. There is no point to do timed GS sets if the goal is muscle mass and vice versa, if one is chasing GS then 5 x 5 will be of little use.
So what are my goals? A little bit of everything. It is cool to jerk two 16 kg bells for 10 minutes, but it eats away my strength. Heavy stuff is nice too, but I tend to tighten up and with my personal traits I invariably get injured whenever I come closer to meaningful weights. But I want to be able to squat respectable (among amateurs) weight and press big kettlebell above my head, a la Pavel's closest to half bodyweight. I am not planning to compete in PL or GS (unless for fun with the same weaklings like me), so I can just enjoy my workouts and their results. My goals are: resonable strength, reasonable endurance, reasonable looks and, most importantly, freedom from injuries.
After giving it a though I eventually have a plan of training. From now on my training will consist of the following workouts:
- squats, KB MPs and pullups
- GS lifts:
- Russian EDT with light bells
- long(er) timed sets of LC or jerks
- shorter sets with heavier bells
- running/jogging
I like the Russian EDT template and will use it to build the reps. At this stage I am planning to do it at 6 reps per minute for LC. The goal is 60 reps. As soon as I can do it with two 16s I will increase the weight of the bells by 1 kg and repeat the sequence.
Longer timed sets are important, just as running the competition distance is important to long distance runners. Long GS sets allow improving the technique, get the rack and overhead phases right, as well as building the stamina and the habit of being comfortable with unpleasant sensation. I am planning to build LC with 16s at low rate - say 3 or 4 per minute - up to 15 to 20 minute sets.
Heavier sets are important for building strength. A person whose opinion I value recommended to ditch 16 kgs altogether and concentrate on 24s instead. Unfortunately my back does not like the cleans, and I at this time am going to stick to jerks only, while rehabilitating my back with lighter KBs.
Squats, MPs, pullups and the rest - goes without saying. These exercises are fun and functional (forgive the f-word). Doing squats regularly gives you this feeling of solid strength all over, such great lift it is. While my back is healing I am going to gravitate towards front squats. Later I will try do breathing sets of 20.
Running is running. It develops endurance which is so important for GS. It is also a great rehabilitation method for probably soemthing like 90% of all ills, at least according to Russian freaks: there are plenty of stories of people getting rid of cardiac disease, arthritis and what not, and I believe it.
I am going to rotate between these types of workouts or combine them with each other when I have the time and energy to do so. I want to try to run and train for strength once once a week as a minimum.
So here it is, my Program Minimum. As I said earlier, becoming a Master of Sports is not one of my goals, I simply do not have the time to train for it, to start with. Doing what I have planned should, in my opinion, cover what one would call "overall fitness". Feel free to criticize or suggest changes.
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Girevoy Sport info: methodology of training and sharing my own modest experience and observations.
2 comments:
We have never met but I follow your blog and enjoy it. I am a 60 year old "generalist" - a word I use to describe the way I train. I've been working out with weights for 50 years now and have decided that variety truly is the spice of life as far as training goes for health and longevity under the iron. I still compete quite often and in different things - which leads me to a few injuries I probably could avoid otherwise. I like your template - I wish you luck with it.
Though seperated by thousands of miles, we have both come to the same conclusion. It's hard, mentally and physically, to specialize in certain endevors. I too, use a similar training regimen. I deadlift in lieu of squats, and kettlebell swing instead of long distance running. My back isn't the best and the deads have helped strengthen and the swing has helped hip/low back mobility tremendously. Good luck and keep us posted.
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