I just finished reading a few chapters of Arthur Drechsler’s The Weightlifting Encyclopedia, with hopes that it might spark a few new training ideas for kettlebells.

The good news is that, yes, it certainly did. However, the bad news is that since the Max kettlebell is our tool of choice, not all of the (barbell) ideas are applicable. Clearly, competitive weightlifters train for a max, and select assistance work like a surgeon does an instrument from a nearby tray. Everything is done to a precision. We’re talking calculators and plenty of chalk here, not to mention upwards of 12-15 workouts per week.

While not all of the information is applicable to kettlebells, I was able to discover a few new exercises to try. Here they are:

1.Snatch pulls

NOTE that this one can be done from the floor, or from the hang, or boxes of various heights. Basically, this is a snatch without the final phase. Begin by taking the bell from between the legs, and explosively snap the hips forward, and pull it up with a bent arm to upper chest/chin height. With the body supported on the balls of the feet and toes, try to pause at this extended point before lowering.

Benefits? 1)less stress on the nervous system compared to full snatch; 2)less strain on the body; 3)less strain on the arms and shoulders since the weight is not lifted overhead; 4)the lift is less complex; 5)fatigue is less of a factor, therefore higher reps are possible; 6)greater concentration on simply exploding, so this drill functions as a teaching tool potentially.

2.Clean deadlifts

NOTE that snatch deadlifts are also possible. For the clean variation, simply deadlift a kettlebell to the waist, pause ever so slightly, then clean it. Drechsler suggests that since the low back becomes easily fatigued, a limited number of sets and reps should be used here to lower the risk of injury.

3.Halting snatches

NOTE that a halt can be used on cleans, deadlifts, and jerks. For the snatch, use a single kettlebell, and begin by pulling it up from between the legs, and halt or pause it just below the knee for 2 to 6 seconds. Feel free to experiment here, and try different halt positions. Maintain correct position and concentration during the halt. Do not relax the back, and do not shift the body.

Benefits? 1)variety in training; 2)builds pulling strength; 3)strengthens a given range.

DO BE CAREFUL when doing high reps here, since fatigue may lead to sloppy halt technique, and therefore, injury.

4.Step ups

While holding a pair of bells at the sides, or on the chest following a double clean, or even (gulp!!) overhead, simply step up by pushing off the back foot to an elevated surface. For variety, I do these while walking up a flight of stairs.

5.Overhead squats

With a single bell locked out overhead, and with eyes glued to that bell at all times, squat down deep while leaning away slightly from the bell on the way down. Think of pushing up on the bell during the squat to improve balance. Pause at the bottom. If this is easy, use two bells.

Benefits? 1)builds balance; 2)conditions the arms and shoulders, not to mention the legs of course!; 3)develops a strong waist

Sample workouts:

A)Warm-up: Two arm squat pulls, 10, x2
Clean deadlifts, 5R/5L, x2
Overhead squat (one bell), 5R/5L, x2
Two arm squat pulls, 10, x10, 60s rest pds

B)Warm-up: two arm swings, 10, x2
Halting snatches 5R/5L, x2
Snatch pulls, 10R/10L, x2
*Step ups (done with bells at sides), 25 reps, x2
Jump rope, 500 reps, stop and do 25 burpees at every 100 reps

*Try to get more fancy here if fatigue is not a factor. Personally, if I were doing these while walking up a flight of stairs, I would skip the snatch pulls.

For additional material, please consult Drechsler, The Weightlifting Encyclopedia. It is a treasure chest of information.

I recently discovered (meaning I finally tried it, Coach Davies gets the credit) this gem, and have been blasting it ever since.  If you are not doing it, shame on you.  This challenge will incrementally increase your cardio, and the stopping point is up to you.  

            Materials: one heavy bell, with a fat handle if possible.

            Exercise: of course the squat pull. 

Execution: This is a two arm drill.  Grab the handle, and pop the hips up, letting the bell float to the chin.  It has been advised that you try to do these in front of a mirror.  I suspect that the reason has to do with decreasing dental bills.  There is no aggressive pull with the arms.  It should feel like the bell, no matter what the weight, is floating up.  I actually leave the ground briefly on this, and drive up very explosively. 

It is important that you select a weight that is challenging right now for 10×10 with 60-90s rest pds.  Also, and be brutally honest, keep a record of the rest pds, and ALWAYS try to reduce these or keep them constant, while increasing reps from one week to the next.  Here it is: 

Week one: 10×10. 

Week two: 11×11.  

Week three: 12×12. 

Week four: 13×13. 

Week five: 14×14.      

Week six: 15×15. 

I would hit one of these each week, in addition to a low volume press workout, and a moderate volume session of snatches and cleans.  The point is to save the high volume for the goal.  Keep some gas in the tank.  Imagine if you went from 10×10, all the way to say, 20×20, with the same rest breaks!!  With careful planning, it’s possible. 

 How I tripled my reps on the 2 handed swing in 3 weks 

Let me outline this briefly: using the 145#, I started with 13 two arm swings.  My goal and experiment thereafter was to add one to two reps each and every time I tried.  Result?  There were times when I tried daily, other times every other day, or every four days or so.  I ended up at 38 reps (okay fine, almost tripled), three weeks later.  Every rep was to the low chest, or not counted.  The hips must snap through explosively.  Do not actively jerk the bell with the arms, or it will be to the Chiropractor for you.  Satisfied, I stopped.  I believe that anybody can do this, seriously.  As a result of this increase, my snatches and double cleans improved automatically.  Try this.  Another application would be the squat pull.

Nonlinear Periodization for MMA

David Bellomo, PES

Designing strength and conditioning programs for the MMA athlete can be a difficult and complex endeavor due to the broad scope of attributes that are required for the sport of MMA.   High levels of strength, power, muscular endurance, aerobic endurance, and various combinations of the traits are all necessary for competitive success in mixed martial arts.  It is therefore prudent for the exercise science professional to design programs that optimize training outcomes by utilizing a nonlinear periodized program.  Nonlinear periodization allows the athlete the freedom to schedule a bout at a moment’s notice and maintain high levels of all of the attributes that the sport of MMA requires and is certainly the most practical choice of program model. 

References

1. Baker, D., Wilson, G., Carlyon, R. (1994). Periodization: The effect on strength of manipulating volume and intensity. Journal of Strength and Conditioning Research8 (4), 235-242.
2. Buford, t., Rossi, S., Smith, D., and Wallace, A. (2007). A comparison of periodization models during nine weeks with equated volume and intensity for strength. Journal of Strength and Conditioning Research 21(4), 1245-1250.
3. La Bounty, P., Campbell, B., Glavan, E., Cooke, M.,  and Antonio, J. (2011). Strength and conditioning considerations for mixed martial arts. Strength and Conditioning Journal 33(1), 57-67.

4.  Peterson, M., Dodd, D., Alvar, B., Rhea, M., and Favre, M. (2008). Undulation training for development of hierarchal fitness and improved firefighter job performance. Journal of Strength and Conditioning Research 22(5), 1683-1695. 

5.  Prestes, J., Frollini, A., de Lima, C., Donato, F., Foshini, D., Marqueti, R., Figueira, A., and Fleck, S. (2009). Comparison between linear and daily undulating periodized resistance training to increase strength. Journal of Strength and Conditioning Research 23(9), 2437-2442.

6.  Rhea, M., Philips, W., Stone, W., Ball, S., Alvar, B., and Thomas, A. (2003). A comparison of linear and daily undulating periodized programs with equated volume and intensity for local muscular endurance. Journal of Strength and Conditioning Research17 (1), 82-87.

As part of a General Preparation Phase (GPP), which I frequently skipped in my high school and college years, I have been spending 3-4 weeks at the beginning of every macro-cycle working on structural deficiencies and technique. Believe me, this is extremely difficult for a guy that loves to train heavy. In doing this, however, I have discovered that I am able to strengthen some of the small weak links, such as the rotator cuff, that will otherwise bite me in the ass later in my cycle. During this GPP, I have been not only deconstructing my technique in basic lifts such as the bench, squat, deadlift, snatch, clean, etc…, I have also been working on joint stability, abdominal strength, postural imbalances. Heavy weight will come in later phases. The purpose of this phase is to get rid of any weak links.
This phase consists of lots of ab and trunk work, such as planks, side planks, hip bridges, overhead kettlebell swings, and hanging leg raises. I will also perform light plyometrics such as box jumps with 5 second bent-knee pauses at the top and bottom of each rep. For the lifting part of each training session, I will slow everything down and work in exercises on unstable surfaces. I will use exercises such as the one-stays-up dumbbell press for the shoulders and chest on a stability ball, multi-directional lunges for legs, and kettlebell snatches into back lunges for total-body work. Reps are high at 15-20, with a set or 2 for each exercise. I try not to train much over an hour, as my goal is not to add mass, but to work on stabilizing musculature and neuromuscular stabilization. I know, this sounds like an advertisement for one of those companies that sells the cheap, crappy, imported equipment and tells you it’s what all the big guys use. Anyway, I didn’t buy into it either, until an injury forced me into it.
So, what do you get out of all of this other than the gym nickname of “Powder-puff” and a pink skirt stuffed in your locker? How about stronger, more stable joints, better control in the bottom of your lifts, reduced incidence of injury, and bigger, overall gains. Remember, this is only for a month or less, 2-4 times a year, depending upon the length of your regular training cycles. It will better prepare your connective tissue for the next hypertrophy or strength phase in your training program. You are still lifting for strength and power, and certainly most of your time should be spent in this part of the training spectrum, but adding Stability Training to your GPP phase will pay huge dividends later in your cycle.

Thousands of years later little has changed in the health and fitness industry. Sure, every other second a spandex wearing, crazy loud fitness specialist is touting their latest method for achieving a lean, rock-hard body. Just send them three payments $39.95 and they will happily share their secrets with you. The problem is that by the time the consumer finds out that the dvd’s they purchased contain the same old crunch and curl routine that they have been doing since grade school, the next guru comes out with yet another routine and the public is forced to start the search for the right program all over again.

The general fitness seeking public needs to stop and take a collective breath. Fitness is simple. Every fact, in every text pertaining to strength, power, muscular endurance, and cardiovascular fitness can be reduced to two simple words: Progressive Overload.

Progressive overload is simply a fancy way of saying that you must do more in the future than you did in the past. One more repetition, one more set, five more pounds…more.  Just a little more, not a lot, then rest and recover. That little bit more that you did yesterday, combined with the recovery of today, will start a biochemical chain reaction. The end-result of this marvelous biological process is adaptation.

Viola, you grow stronger, faster, leaner, or whatever it is that you set out to do. Everyone had heard of the acronym, “KISS”. Keep it simple stupid. They key to progress is simplicity in program design, simplicity in exercise selection, and simplicity in building in rest.

Creating a sample program for a collegiate football player that wishes to increase the number of repetitions he is able to perform with 225 pounds in the bench press is a straight-forward endeavor. If player desires to improve their repetition maximum with 225 pounds, the most direct course for this player is to work with 225 pounds in the bench press. Following the KISS principle, exercise selection and load have just been decided.

The next piece of the puzzle is program design. If more repetitions are to be achieved in the bench press with the pre-determined load, then more repetitions will need to be performed.  Volume will need to be added incrementally. This increase in volume may be achieved by adding more sets, reps, and/or more training sessions.

Which leads us to the next training variable that needs to be addressed; rest? Without recovery there cannot be adaptation for the system will be overwhelmed and will actually regress in performance. Again, sticking to the KISS principle, the simplest way to determine the amount of rest is required for our hypothetical athlete is to have him train hard and see how long it takes him to feel completely recovered. Gradually shorten or lengthen time between sessions until the optimal rest for that exercise is discovered.

The key to progress is progressive overload, coupled with optimum amounts of rest.  Lift, rest, lift a little more rest… you get the idea.  In the end, KISS and grow strong.

Let’s take a closer look at how this great movement is performed for those that are less familiar with it and the rest of us that could use a refresher. Regardless of style or body type, everyone will need to set up the same way. With your feet spaced approximately hip width, straddle the kettlebell, lining your toes up with the handle. Take a firm grip with whichever hand you choose. If you find it difficult to get a good grip because the handle is too slick or you are in a humid environment, don’t be afraid to use a little chalk. Your back should be flat, with your spinal erectors contracted, and head in a neutral position or looking up slightly. Your hips, knees, and ankles should be flexed, putting the lifter into a crouched position. This position would be similar to a linebacker (American football) getting ready to make a hit.

Regarding breathing, some lifters will take a breadth and hold it while others will inhale as they begin cleaning the kettlebell. Personally, I prefer to inhale as I am beginning the movement unless I am attempting a near maximal or maximal weight. Regardless of breathing preference, however, it is critical that you tighten your core musculature prior to lifting the kettlebell from the floor. This abdominal “bracing” protects your low back and allows you to transfer significantly more force through your body, into the kettlebell, than you would be able to otherwise.

Once contact is broken between the floor and the kettlebell, swing the kettlebell between your shins to gain momentum. At this point, the MAX and Girevoy techniques differ somewhat. With the MAX style clean, your palm will always face the floor. As you bring the kettlebell forward you will pull your active elbow into your side and rotate the kettlebell toward your shoulder. As the kettlebell is turning lean to the opposite side like you are sandwiched between two boards and are trying to get out of the way of the moving weight. This is essentially what you are doing. Be careful not to over-roate your active shoulder when you are cleaning and racking the kettlebell. Also, you should always be looking straight ahead to help with posture. The advantage of the MAX style is that it is more of a power movement and is more directly transferable to sports such as wrestling, judo, and American football. The downside, depending upon how you look at it, is that the kettlebell has to travel a greater distance with this technique.

The Girevoy style of clean involves more rotation around the torso and more movement in the transverse plane. With this version of the clean the back is kept a bit straighter. In addition, instead of leaning away from the kettlebell to rack it, as with the MAX style, you will rotate the kettlebell around your forearm. In this case, your body will be more upright in the racked position than in the MAX style. The advantage of this style is that there is a shorter learning curve and, because of the shorter range of motion, a great deal of weight can be cleaned in this manner. The downside of this style is that it is less transferable to athletics than the MAX style and that it is more difficult to hold large kettlebells in the racked position.

Pressing or jerking is essentially the same for both styles. For big weights, you will want to take a small step to widen your base of support and push your hips to the active side. This will give you a bit more stability and will let you concentrate on pressing the kettlebell instead of your balance. Take another deep breadth then punch the kettlebell over head, to the midline of your body to maximize support.

This exercise is effective for almost any goal. It works almost all the major muscles of the body and because it is so comprehensive, makes your heart-rate skyrocket. When performed with a lighter weight, the kettlebell clean and press can be a great cardio wiorkout and will help you develop a lean, fit physique. When used with bigger kettlebells, this exercise will build amazing strength and power. Whichever style or weight you choose for the kettlebell clean and press, consistent practice will produce great results and you won’t be able to keep from falling in love with this exercise.