2 x 24 kg jerk:
2 min/10 reps x 4 sets
2 x 16 kg:
Dan John's 2-3-5-10 ladder
Did the ladder mostly for fun, to try it. Dan John suggested 5 sets of them. Must be bloody kidding...
2 x 16 kg MP:
15 reps
4 July 2009
1 km/7 min run
Front squat:
55 kg x 5 x 4 sets
Chin ups:
6 x 5 sets (failed on the last rep)
Later:
ETK press ladders 20 kg:
1-2-3-4 x 5 sets
Front squat:
55 kg x 5 x 4 sets
Chin ups:
6 x 5 sets (failed on the last rep)
Later:
ETK press ladders 20 kg:
1-2-3-4 x 5 sets
Intermittent snatching
An overlooked article from Rostov site, Alternating Snatch by Rustem Hairullin, PhD. From Kazan. http://www.fgsrostov.aaanet.ru/10_stati.htm, under No.17.
According to Hairullin GS snatch is a relatively simple and technically the most accessible lift. However despite of its seeming simplicity the snatch carries a few negative moments. During snatch the muscles of arms and the back are subjected to significant forces, which may lead to trauma. One of the most unpleasant moments is tearing of calluses on the palms. This may deter some women from taking up GS.
According to the rules the snatch is performed by one arm and then another. Sometimet during competition due to several reasons the bell flies out of the hand, and if this has happened during snatching with the first arm, the athlete gets zero points for the lift.
To avoid this unpleasant complication Hairulling suggests changing the rules of competition for women and offers the Intermittent Snatching, where the bell changes hands after every rep.
The technique is as follows:
From starting position the bell is snatched to overhead position. When the bell is lowered the palm of the free hand is applied to the dorsal area of the gripping hand, and the bell continues moving down. With the bell between the legs – the precise position may be chosen individually – the bell is transferred from one hand to another. The snatching continues. Positives of such lifting are considerable decrease of the load on the muscles of the arms and the back and the palm of the hand. Thye chance of trauma of working muscles is reduced, as they don’t get worked up to serious failure. Less chance of dropping the bell with the consequent disappointment, therefore better opportunity to realize the athlete’s potential.
Hairullin believes that for women snatching should be performed this way, intermittently. This way of lifting may also be beneficial for some junior groups and veterans, as it may reduce the compression load on the vertebral column.
According to Hairullin, this way of snatching fully supports the slogan “do not harm” and may facilitate further development and popularization of GS, one of the most accessible traditional sports.
And a very modest comment from me. Changing hands every rep (or every other or more) is a nice way to prolong the set and keep the cardiovascular workout going. All that without killing yourself. Very useful for easier sessions. Hairullin didn’t know when writing this article that many AKCers already do long sets of one armed lifts. In any case, another trick in the hat, at least to fight boredom.
According to Hairullin GS snatch is a relatively simple and technically the most accessible lift. However despite of its seeming simplicity the snatch carries a few negative moments. During snatch the muscles of arms and the back are subjected to significant forces, which may lead to trauma. One of the most unpleasant moments is tearing of calluses on the palms. This may deter some women from taking up GS.
According to the rules the snatch is performed by one arm and then another. Sometimet during competition due to several reasons the bell flies out of the hand, and if this has happened during snatching with the first arm, the athlete gets zero points for the lift.
To avoid this unpleasant complication Hairulling suggests changing the rules of competition for women and offers the Intermittent Snatching, where the bell changes hands after every rep.
The technique is as follows:
From starting position the bell is snatched to overhead position. When the bell is lowered the palm of the free hand is applied to the dorsal area of the gripping hand, and the bell continues moving down. With the bell between the legs – the precise position may be chosen individually – the bell is transferred from one hand to another. The snatching continues. Positives of such lifting are considerable decrease of the load on the muscles of the arms and the back and the palm of the hand. Thye chance of trauma of working muscles is reduced, as they don’t get worked up to serious failure. Less chance of dropping the bell with the consequent disappointment, therefore better opportunity to realize the athlete’s potential.
Hairullin believes that for women snatching should be performed this way, intermittently. This way of lifting may also be beneficial for some junior groups and veterans, as it may reduce the compression load on the vertebral column.
According to Hairullin, this way of snatching fully supports the slogan “do not harm” and may facilitate further development and popularization of GS, one of the most accessible traditional sports.
And a very modest comment from me. Changing hands every rep (or every other or more) is a nice way to prolong the set and keep the cardiovascular workout going. All that without killing yourself. Very useful for easier sessions. Hairullin didn’t know when writing this article that many AKCers already do long sets of one armed lifts. In any case, another trick in the hat, at least to fight boredom.
GymBoss
A few months ago I bought GymBoss, the interval pager. It allows to set two time intervals and is useful for - soryy for the repetition - interval training. I was planning to do snatches with it and time left and right arms or work/rest intervals with heavier bells. After pulling my back though I am not doing snatches for a while, and cleans only with light bells. Ginko is coming to Sydney in couple of weeks, and I want to check my technique with him (with Him!) before starting snatches with a light bell.
I found another use for the GymBoss in the meantime: it is useful for setting the tempo of other lifts. I do LC EDT style at 6 reps per minute, and physically watching the clock is a pain. But setting the timer to beep every 10 seconds does the trick. It helps to get the rhythm going: beep, jerk, lower, re-clean, rack, rest. Beep - next cycle. Very convenient.
I found another use for the GymBoss in the meantime: it is useful for setting the tempo of other lifts. I do LC EDT style at 6 reps per minute, and physically watching the clock is a pain. But setting the timer to beep every 10 seconds does the trick. It helps to get the rhythm going: beep, jerk, lower, re-clean, rack, rest. Beep - next cycle. Very convenient.
2 July 2009
2 x 16 kg LC:
5 min/30 reps, 5 min rest
5 min/30 reps
then, after 4 min rest:
2 min/10 reps, 1 min rest
2 min/10 reps, 1 min rest
1.5 min/10 reps, 1 min rest
1.5 min/10 reps
The last 4 sets are for finishing whatever strength is left in the body, especially the forearms. It is akin to pause-rest method, where by making short pauses between repetitions it is possible to pull through bigger volume. Nice finisher.
Going for a run later.
Here it is:
4.5 km run, about 40 min
5 min/30 reps, 5 min rest
5 min/30 reps
then, after 4 min rest:
2 min/10 reps, 1 min rest
2 min/10 reps, 1 min rest
1.5 min/10 reps, 1 min rest
1.5 min/10 reps
The last 4 sets are for finishing whatever strength is left in the body, especially the forearms. It is akin to pause-rest method, where by making short pauses between repetitions it is possible to pull through bigger volume. Nice finisher.
Going for a run later.
Here it is:
4.5 km run, about 40 min
27 June 2009
ETK ladders 24 kg:
1-2-3 x 5 sets
BB front squats:
50 kg: 5 x 5
Chin ups:
12/6 - both to failure
2 x 16 kg LC:
5 min @ 3 reps/min
1-2-3 x 5 sets
BB front squats:
50 kg: 5 x 5
Chin ups:
12/6 - both to failure
2 x 16 kg LC:
5 min @ 3 reps/min
Program minimum
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.
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.
Subscribe to:
Posts (Atom)
