Kettlebell Lifting Curriculum [Abridged]
Draft Sports Training Program - Training for Youth (2009)
Adapted from the source: “Kettlebell lifting: Approximate Sports Training Program for Children’s and Youth Sports Schools, Specialized Children’s and Youth Schools of the Olympic Reserve,” Authors: I.P. Solodov, V.B. Shvanev, O.A. Markiyanov, G.P. Vinogradov, V.S. Soloviev, B.N. Glinkin, A.L. Atlaskin, V.F. Tikhonov 2009
Editor’s Note: The material reproduced here is intended for educational purposes, aligned with the principles of fair use.
SYLLABUS
The training of high-class weightlifting athletes is an element of the Unified Education System, the main goal of which is to educate a harmoniously developed person. This Draft program contains recommendations on the construction, content and organization of the educational and training process during each step in the long-term training of kettlebell lifters. The program, intended for Youth Sports Schools and Schools of the Olympic Reserve, was produced by the Ministry of Education. Provisions of the “Standard Draft Curriculum Plan for Sports Schools” were used, as well as methodological recommendations from the Federal Agency for Physical Culture and Sports. The program material is combined into an integral system of long-term sports training.
Physical training of Kettlebell athletes includes strength training (speed-strength, strength endurance), exercises to develop flexibility of the spine and mobility in the shoulders, elbow, hip, knee joints, and coordination. A high level of general endurance (aerobic capacity) allows for the further development of “specific endurance” (aerobic-anaerobic mechanisms ensuring muscle work).
Kettlebell lifting requires significant exertion. It involves a variety of muscle groups, necessitating coordinated alternation of tension and relaxation, while focusing on breathing. Technical challenges include significant gravity-loads in the “Jerk”, centrifugal force in the “snatch,” and complex manifestations of both in the “long cycle," along with difficulty breathing.
Improvement in Kettlebell ability is influenced greatly by individual characteristics of physical development. The variety of motor skills in lifting present high requirements for the training process generally, and in accounting for individual characteristics of the athletes. Students must master the techniques of the Competitive exercises (Snatch, Jerk, Long Cycle) as well as tactics for succeeding in competition. Tactical options are given a special place in training. The ability to manage effort in a fight with opponents during competition is necessary for maintaining the optimal pace in order to win. Competitive performance depends on mental preparation, as well as the level of physical and functional preparedness.
PLAN FOR MULTI-YEAR TRAINING CYCLE
One of the most important elements in developing a training program is the distribution of material by year, meso- and macrocycles: the main structural blocks of planning.
For detailed planning of the annual cycle, use a calendar divided into months and weeks, comprehensively laying out the contents of the educational and training process, as well as periods of testing and recovery. Planning must specifically and clearly describe every stage of preparation.
At the “Initial Training” stage, periodization of the educational process is conditional in character. Focus on all-round physical preparation using mainly general physical training tools, mastering technique, and forming practical skills.
At the “Educational and Training” stage (1st-2nd year) the annual cycle includes Preparation and Competitive periods. The main focus is versatile physical training and increasing the overall level of fitness. Special tools are used for training, the arsenal of tactical and technical techniques expands, necessary skills and abilities are improved.
In the 3-5th year of study, in the Preparation period, problems are solved by means of general physical training to further increase the level of readiness, increasing the level of specialized performance, developing sport-specific qualities, and consolidation of technical skills. During the Competitive period, tasks are set to achieve planned results on the day of competition.
SPECIFIC PRINCIPLES OF KETTLEBELL TRAINING
In the process of regular kettlebell training, athletes master the ability to lift weights, develop functional abilities, improve the functioning of the body, increase the level of physical qualities (strength, speed, endurance, flexibility and agility) and athletic performance. The main components of the training process are Technical and Physical training. Technical training is the part of the learning process in which the dominant task is mastering and improving skills. Physical training is the part where functionality and physical developmental tasks dominate.
Education and Training:
By mastering skills, students perform large numbers of motor actions that increase their level of physical fitness. While training, weightlifters continuously improve motor skills while simultaneously increasing the level of their physical qualities, in turn allowing them to improve lifting techniques and their individual elements. Thus, education and training are organically connected, as two sides of a unified and continuous learning process. There is no boundary between learning and training: from the beginning of training until the end of the competitive career of the weightlifter, improvement of technique and physical development take place simultaneously.
The main task of the teacher and trainer is to teach students the ability to analyze their own movements and manage them rationally, correctly assessing their spatial, temporal and power characteristics.
Regularity:
Regularity increases the effectiveness of sports training. Frequent or long breaks lead to the loss of conditioned reflexes (the temporary connections that underlie athletic education), lowering the level of functional capabilities, and the loss of “weight sensation” or comfort with the feeling of carrying weight. On the other hand, if the breaks between classes are optimal and each subsequent lesson consolidates and develops positive changes (motor and load), then the process of skill formation will be ideal.
Repetition:
In the process of mastering the skills of Kettlebell lifting, repetition of exercises is of great importance. Not only repetition of individual exercises, but also parts of the lesson as a whole, throughout different cycles (weekly, monthly). Of particular importance is regular repetition of the main parts of classes. Repeatability of exercises is the basis of load dosage: by increasing the number of repetitions and the speed of performing each exercise, you can increase physical load and, by reducing these indicators, decrease it. Besides improving work capacity, repetition of exercises is necessary for developing strong motor skills. It leads students to master the optimal technique with a high degree of automaticity. Each transition to learning new movements and more complex exercises always is based on students’ solid mastery of previous exercises.
Progression:
To solve problems at each stage of training it is necessary implement the correct sequence in the application of the basic exercises. The optimal sequence is always organically related to the principle of accessibility: at each stage the student must consistently perform only exercises that are feasible for him. Accordingly, training should include regular workouts, consistently studying various exercises, alternating loads and rest, and repeating exercises.
The principle of progression expresses gradualism in increasing demands on students. It requires setting up new, more complex tasks, which gradually increase total volume and intensity of the workload. In the process of kettlebell training, lifters gradually make the conditions more difficult, performing exercises that significantly expand their range of motor skills and abilities. This ensures the development of increasingly complex specific training cycles. Increasing physical activity and regularly overcoming difficulties leads to continuous improvement. Further enhancement of lifting ability occurs due to the systematic increase in workload via finding optimal volumes and intensity.
The principle of progression also determines the dependence of strength-acquired skills based on the amount of physical activity. Competition loads are possible only when the technique being performed is firmly “fixed” and those involved have mastered the planned workload. Loosely secured skills are easily lost under pressure. It follows that when conducting the educational and training process in kettlebell lifting, a consistent & gradual increase in physical activity best develops motor skill.
General and Specific Training:
Sport-specialization only gives tangible results when it is carried out on the basis of the comprehensive development of the athlete. This means that great progress in the chosen sport is possible only alongside a general increase in athletic capability. At the same time, the wider the range of his co-ordination and skills, the more successfully he masters the necessary movements in his chosen sport. It follows that the process of sports training cannot exclude either General or Specific training. At various stages the optimal balance of General and Specific, and the correct sequence of their use, must be found.
In Kettlebell lifting, general and specific training are performed in every “large cycle” of the Annual planning system. Moreover, the ratio of these types of training constantly changes throughout the year: the duration of General training gradually decreases, and Specific increases. Achiving the best athletic form and the best results in competition largely depends on the ability to correctly plan optimal ratios, volumes, and intensity of both types of training.
Workload Wave Dynamics:
Sports training involves a wave-like dynamic in workload levels. There are many reasons for this. One reason is the process of fatigue and recovery. Another is that wave-like fluctuations are caused by the inverse relationship between training volume and training intensity. Training load has a lagging effect on the dynamics of adaptive changes in the body. In order for the functional capabilities of the body to reach the highest possible level, load changes are required.
Scale of wave-like fluctuations in the training process:
“small waves” - dynamics of loads in microcycles lasting from 2 to 7 or more days;
“medium waves” - expressing the general trend of the loads in a series of “small waves” (3-5 or more) within the training stage;
“big waves” – express the general trend of “medium” waves during larger training periods.
The Cyclical training process is characterized by cyclicity, i.e. repetition at certain time periods of classes, stages and periods of training. Depending on the durations, cycles are divided into small (microcycles), medium (mesocycles) and large (macrocycles).
Typically, small cycles involve a small amount of training sessions. The microcycle program provides multidirectional exercises with the ideal relationship between them, as well as the optimal alternation of load and rest. In microcycles it is necessary to ensure the best process of fatigue and recovery within “small waves”. Optimal progression should be determined in applying developmental exercises; do not apply exercises to develop a large number of physical qualities in the same workout.
The overall regime of work, educational, social and personal life of an athlete has a significant influence on the structure of the microcycle. That's why the ideal duration of the microcycle should be considered a week, since in this case the rhythm of life and activity of the athlete will be relatively constant and easily consistent with the requirements of the training process.
Medium training cycles (“pull-in”, “basic”, “impact”, “pre-competition”, etc.) are built in accordance with the requirements to perform certain volumes of work. The volume and intensity of work determines the duration of each mesocycle, which usually lasts no more than 2 months and includes several weekly microcycles.
Large cycles of sports training obey the laws of development of the athletic career. Therefore, each subsequent cycle, as a rule, does not repeat the previous one, but is built taking into account newly acquired abilities of the athlete. In many sports a large cycle lasts from 3-3.5 months to one year. Depending on the duration of the major cycle, year-round kettlebell training can be one-, two-, three- and four-cycle.
BASICS OF TECHNICAL TRAINING
The main goal of Kettlebell athletes is to lift weights in a certain way for the allotted competitive time (10 minutes) to meet a certain goal. To achieve this result, the athlete and his coach must solve two main problems: increase the absolute pace of lifts and develop the necessary strength-endurance. When developing technique, it is necessary to study various motor actions and choose a structure of movements that not only ensures the athlete achieves a high, uniform pace of lifts, but also provides the necessary conditions for maintaining the given pace throughout the entire competition.
Mastering various methods of kettlebell lifting is based on understandingthe laws of physics, as well as morpho-functional characteristics of the human body. To learn different techniques and the ability to perform them effectively, it is necessary to study the laws governing the interactions of physical bodies. In this case, interactions occur in the “athlete-kettlebells” system.
The basis for teaching kettlebell techniques includes various concepts:
1) Directions of movement:
in the direction opposite to gravity - up; in the direction of gravity - down; right – turn clockwise from the line of gravity; left – turn counter-clockwise from the line of gravity;
supination - rotation of the forearm and hands inward (“carrying soup”);
pronation - movement, opposite to supination ("spill the soup").
2) Axes of the kettlebell lifter’s body:
longitudinal – passing through the body in the front-to-back direction;
transverse - passing through the body from left to right;
vertical – passing through the body of the weightlifter perpendicular to the floor.
3) Body planes:
horizontal - located along the longitudinal axis parallel to the floor; frontal – vertical plane, located along the vertical axis of the body;
sagittal (lateral) – a vertical plane cutting through the body of a weightlifter in front-to-back direction.
4) Special terms:
Cycle is a set of movements, going through a full circle and repeated many times;
Rhythm - the ratio of the execution time of individual parts of a holistic movements within one cycle;
Tempo – the number of cycles of movements per unit of time; The working movement is the basic movement used to lift weights;
Preparatory Movement - a movement that brings the limbs into starting position for performing the next lift;
Support Area - the area enclosed between the outer boundaries right and left feet; The line of gravity is a vertical descended from the general center of gravity through support area;
Stability Angle - the angle between the line of gravity and the line connecting the common center of gravity with the boundary of the support area, towards which determines the degree of stability;
Degree of Stability - Criteria for assessing the degree of Stability: the size of the support area, the height of the common center og gravity, the place where the line of gravity passes through the support area;
Moment of Stability - the product of the force of gravity of the body by the shoulder (by the length of the perpendicular lowered from the boundary of the support to the line of gravity). Positive if the gravity arm is in the support area and negative if the gravity arm is outside the support area.
5) Abbreviations:
CG – center of gravity (for example, a kettlebell-body connection);
GCT – general center of gravity of the “athlete – kettlebell” system;
OCTG - the general center of gravity of the body.
HR – heart rate.
Improvement of technique occurs in the process of internalizing a motor skill. First, individual elements of movements are studied and their coordination, i.e. rhythmic and tempo pattern of movements, then eliminating excessive movements and excessive muscle tension. Finally motor skills improve. The stronger the skill, the more stable the coordination of kettlebell movements. Ultimately, coordination of movements is defined as the external structural form of the movements of the arms, legs, body and breathing, and the internal order of alternation of tension and relaxation of various muscles.
The main factors determining the technique of movements in kettlebell lifting
The technique of lifting kettlebells should be understood as a combination of different movements performed by a person according to the structural relationships between body and kettlebell under the influence of gravity. Each method of lifting weights involves working and preparatory movements of the limbs, the breathing process, alternation tension and relaxation of muscles, as well as the work of internal organs and body systems. Competitive exercises consist of those movements which allow rational use of the largest muscle groups, provide the necessary mobility of the limbs in joints, enhance the activity of all organs and systems of the human body, produce correct rhythmic breathing, coordinate alternating muscle tension and relaxation, increase efficiency labor movements, etc.
The technique of kettlebell lifting, like the technique of other sports, is determined by a number of factors. These include: target orientation and main goals; rules for performing exercises; basic physical laws; anatomical structure of the human body; physiological functions of the body.
The technique of lifting kettlebells must adhere to specific conditions while performing exercises. The main condition determining the technique (structure of movements) is the rules of the competition. They determine the shape and weight of kettlebells, the time performing exercises, methods of lifting, static poses before the next repetition and fixing kettlebells at the top, methods of lowering weights, the athlete’s behavior on the platform, dress code, etc.
The main factor determining the technique of kettlebell exercises are the laws of physics, in particular the laws of statics and kinematics, which explain how the equilibrium of a system of bodies is maintained (in in this case, “the athlete is a weight”), as well as the laws of dynamics that explain how the movements themselves are performed. It is known that the balance of the human body occurs when the geometric sum of external and momentary forces acting on the body equals zero. When a person stands, There are two external forces acting: gravity and the ground reaction force. Both forces are equal in size and opposite in direction. Hence, their geometric sum is zero. In the most difficult situations the balance of the human body is determined to some approximation to the equilibrium of a solid object. To study the balance of the human body as that of a solid object, you need to know the forces that fix each part of it separately. By comparing the equilibrium conditions in different positions, one can estimate the importance of human internal forces in ensuring balance. Conditions of balances of the parts of the human body are the same as those of the body as a whole. The equilibrium of each link will occur when the sum of the momentary external forces acting on it are zero. Forces acting on the link are, for example, the traction forces of the muscles passing through a given joint, the gravity of the link and other forces.
When lifting weights in a certain way, the “athlete – kettlebells” balance system in static poses is determined by the location of the overall center of gravity of the system relative to the ground. In Dynamics, when lifting weights without changing place, the main condition is that the projection of the general center of gravity of the system is constantly is located in the Support Area.
Movements performed when lifting weights
The CG of the “athlete – kettlebell” system & the CG of the kettlebell itself move in space with high acceleration. At the same time, the weightlifter, performing exercises, as a rule, is stationary. Movements occur in several joints, i.e. under kinematic chain conditions, linked without disturbing the dynamic balance. Body position is determined by the relationship of the body to the Support Area. Body posture is determined by the location of the various links relative to each other. At the time of individual motor actions, movement of body parts is accompanied by additional, accompanying movements in other joints aimed at keeping the body in balance. These additional, accompanying movements are called “compensatory.” For example, when holding kettlebells in the original position before the next Jerk, the body is tilted back. While the kettlebells are in top fixation, the body tilts slightly forward.
Each body position is maintained thanks to the tension of many muscle groups. When performing static work, muscles expend energy. The ability to maintain balance in one position or another in many ways depends on what the breathing conditions are. Worsening conditions for breathing make it difficult to maintain position, reducing the athlete's performance.
In kettlebell lifting, changes in breathing conditions are closely related to body position in static poses. In the rack position before the Jerk, if the elbows rest against the abdominal muscles and the kettlebells lie on the chest, breathing will be difficult. For beginners while chest-breathing in rack, there is a raising and lowering of kettlebells in the rhythm of inhaling and exhaling. This reduces the efficiency of movement, tiring the respiratory muscles of the chest. However, if the elbows find firm support on the crests of the iliac bones (or on a lifting belt), then breathing becomes easier. In this case, it becomes possible to use chest & diaphragmatic breathing. While the kettlebells are in top fixation, the raised position of the arms and the degree of muscle tension to fix them causes difficulty in chest breathing. However, this allows for diaphragmatic breathing. Different breathing conditions occur when performing the snatch exercise. The dynamics of movements during the snatch provide easier breathing conditions than in the jerk.
Various phases of lifting provide easier or more difficult conditions for breathing. Difficult breathing conditions sharply increase the HR cost. Therefore, coordinating breathing with cyclic movements is important to endure over time. Choosing the optimal tempo and the rhythm of performing motor actions in combination with rational breathing allows you to withstand heavy loads.
The influence of the anatomical structure of the human body on technique
While lifting kettlebells, all movements of the lifter’s limbs are divided into working and preparatory. The form of working and preparatory movements, characterized by direction and amplitude, depends on the particular exercise. However, the general pattern of these movements boils down to the fact that all, due to the peculiarities of the anatomical structure of the human body, have a curvilinear trajectory. Movements of the working parts of the arms and legs through curvilinear trajectories are caused by translational-rotational movements of all parts of the limbs.
The arc shape of the working movements of the limbs requires a specific nature of execution of these movements, i.e. different muscle effort and speed of movement. To master the optimal technique of kettlebell lifting, a high degree of mobility in the joints is important. This allows the achievement of stable body position, reduces energy costs when performing individual movements, determines the form of preparatory movements and helps improve coordination of movements.
Anatomically, the shoulder and shoulder muscles have the greatest mobility. In the hip joints, the elbows, knees, wrists and ankles, mobility is limited. Quality of kettlebell technique is directly dependent on mobility in the elbow, shoulder, hip, knee and ankle joints, as well as flexibility of the weightlifter's spine.
When performing working movements, lifting force occurs due to the contraction of many muscles. The effectiveness of the resulting force depends on the speed of movement of the arms, legs and torso, and the kinematics of their movement from static positions. The main working muscles include the quadriceps femoris muscle, the extensor muscles of the back, leg extensor muscles and arm extensor muscles. Flexor muscles of the hands perform the function of shock absorption when lowering the weights into the next swing in the snatch exercise, and when dropping weights from the rackin the Long Cycle.
The efficiency of working movements (as well as their power) increases if the topography of the muscle (its orientation) corresponds to the movement of the arms or legs in the joint, i.e. if the direction of the longitudinal axis of the muscle coincides with the plane in which the joint flexes or extends. During training, technique should be determined by the form which ensures the most effective muscle function during working movements. Each limb represents a system of levers connected by joints. Fulcrums of the upper limbs are located in the shoulder joints, and of the legs - in the hip joints. The trajectory of the weights is ultimately determined by the structure and mobility of joints, as well as the development of individual muscles and muscle groups of the athlete.
The influence of physiological functions on kettlebell technique
Technique is influenced by various physiological processes occurring in the body. Performance of exercises during competition time (10 minutes) is possible only under the condition of continuous required exchange of gasses. These processes must take place in conditions which allow the intake of the required amount of oxygen and removal of its decomposition products. Intense muscle work leads to increased oxygen consumption due to increased gas exchange. After working for more than three minutes, the weightlifter performs in a mixed aerobic-anaerobic mode, switching to anaerobic mode towards the end of competition time. Measurements in high-class athletes in competitive conditions, show an increase in heart rate to over 180 BPM after the third minute. At the end of the exercises, at the tenth minute, the HR reaches 210 BPM and above. In order to ensure the necessary flow of biochemical processes when lifting, it is necessary to maintain a structure of movements that, on the one hand, meets the requirements of rational technique, and on the other hand, supplies the weightlifter's body with oxygen. In any exercise, the pressure of the kettlebells makes breathing difficult. Each weightlifter finds the best breathing rhythm for himself.
Muscles cannot remain in a state of contraction for a long time, or else they quickly get tired. Kettlebell technique should provide a structure of movements that ensures alternation of the required tension with sufficient relaxation of all major muscle groups involved in the exercise cycle.
When lifting weights, the athlete continuously receives a stream of information from various sensations (muscle proprioceptors, eye receptors, vestibular apparatus, skin, blood vessels, etc.). They allow the weightlifter to better feel the position of the body on the platform, the effect of gravity on the kettlebells, acceleration of limbs during motor actions, rhythm of the movements, etc. Based on these sensations, a more complex sensation is developed, like the “feeling of kettlebells”, “feeling of the platform”, etc. It allows a weightlifter to master the elements of exercises, improve coordination of movements, more accurately accentuatie the effort to lift, to feel the rhythm and tempo of movements.
MEANS AND METHODS OF KETTLEBELL TRAINING
ACCESSORY TRAINING
The main means of training a kettlebell lifter are physical exercises, in some cases borrowed from other sports. They are divided into two groups: exercises without weights and exercises with weights.
EXERCISES WITHOUT KETTLEBELLS
Walking and running are important means of preparation for a weightlifter. These exercises provide different types of physical load and develop the necessary physical qualities (speed and endurance). The best results in shaping and improving the functional state of the weightlifter can be observed when performing these exercises at a uniform, variable pace along with intervals at the maximum pace.
General developmental exercises. These exercises include skipping ropes, dumbbells, barbells, medicine balls, etc., machines, and jumping. These exercises help develop strength, speed, endurance, flexibility and agility. They improve the functioning of the athlete’s body - improve the physical development of the weightlifter. General developmental exercises are included in morning exercises, and in the preparatory part of the lesson before performing exercises with kettlebells.
Elements of acrobatics are necessary for a weightlifter to develop flexibility, agility, speed and spatial orientation. These qualities contribute to mastering the correct position of the torso and limbs in various phases of exercises, and also improve movement technique. Acrobatic exercises evoke positive emotions. In Kettlebell training, the following acrobatic exercises are used: somersaults (forward and backward), various flips, “bridges” and "splits".
Sports and outdoor games are a universal means weight lifter training.
Exercises to improve Specific flexibility
Flexibility is divided into active (using the muscles) and passive (mobility in the joints is determined by maximum amplitude of movement achieved using external force). The development of joint mobility and flexibility is carried out using passive, active-passive and active exercises. In passive exercises, the maximum range of motion is achieved with the help of a partner. In active-passive movements it is achieved with your own body weight (splits, stretching while hanging on a bar, lunge in a stretching cage, etc.). Active exercises include swings, slow movements with maximum amplitude, isometric holds while maintaining posture in the rack and in top fixation. Mobility in the shoulder joints is determined by the difference between the width of the shoulders and the width of the grip when twisting straight arms back [using a stick or bar.]
In order to achieve the best effect and to prevent injury, flexibility exercises should be performed after a good warm-up or after the main part of training sessions, as well as between individual sets in strength training (stretching muscles and tendons after strength exercises reduces tonic muscle tension and allows for greater range of motion).
EXERCISES WITH WEIGHTS
Elements of weightlifting. The main elements of heavy athletics used in preparing a kettlebell lifter are various exercises with a barbell that help improve strength preparation. These exercises include: press, clean and jerk, and snatch from a variety of starting points; lifting the barbell to the chest; squats, turns with a barbell on the shoulders, exercises with a barbell on machines while sitting and lying on your back.
In addition, weight lifters are recommended to exercise with light and heavy sets with a barbell. These exercises are performed in a complex. After each complex, rest until complete recovery. Usually light weight the barbell is 40%, and the heavy barbell is 80% of the lifter’s 1 Rep Max. Exercises with a light barbell should be performed so that the pace of movements from lesson to lesson continuously increases and reaches extreme values.
Exercises to develop strength. To increase muscle strength for bearing the main load when lifting kettlebells, you can use various machines that allow you to perform movements similar in form, character, rhythm and tempo to kettlebell lifts. In addition to these devices, during training Weight lifters use rubber and block shock absorbers. They are good to develop strength in the muscles of the arms and shoulder girdle. Strength training exercises vary in application weights (barbell, barbell and plates, dumbbells, etc.) of various weights and exercise time. Working with with heavy weights can be shorter lasting and with lower pace than with lighter weights.
EXERCISES WITH KETTLEBELLS
Exercises with kettlebells, depending on the goals of the training session are divided into: preparatory, specific-preparatory and competitive. There are various preparatory exercises - hand to hand swings, juggling, squat variations.
Specific-preparatory exercises use rhythm and tempo pattern similar to competitive exercises: classic clean and jerk with one kettlebell, shvungs, snatch exercise two hands, etc. Special preparatory exercises can be performed with one kettlebell, as well as with two kettlebells, the weight of the kettlebell can be vary widely. Various complexes are widely presented in the available literature.
preparatory and specific-preparatory exercises
The main means of increasing specific preparedness in kettlebell lifters are competitive exercises - classic double jerk, snatch, long cycle.
Training methods
In the training process, rep schemes are selected depending on the goals of each particular period of sports training. The choice of a particular scheme depends on planned total volume and intensity and the athletes ability to adapt.
There are five main training methods used in kettlebell lifting:
uniform,
variable,
interval,
repeated,
competitive
The uniform method involves performing specific-preparatory and competitive exercises at a consistent pace for a long duration, in a single set. The main goal of this method is to increase aerobic capacity. The method is used in mainly at the stage of General physical training. Depending on the athlete’s preparedness, the weight of the kettlebells, pace, and duration will vary. For example, performing the clean and jerk with 24 kg for 10 minutes at 10RPM is considered easy for Masters of Sport, but for beginners preparing to fulfill Category 1 standards, it is impossible.
There are some rules that allow you to choose optimal pace. For beginner weightlifters, this is performing within your own aerobic capabilities. Tempo and the duration of the exercise must be achievable for the weightlifter. Increasing the aerobic capacity of the body in the process of training allows you to maintain a higher pace in the future. The most common method of determining the pace is measuring heart rate (heart rate). Based on the maximum heart rate value determined during maximum intensity physical activity, calculate a value equal to 75%. This value is considered to be the upper limit aerobic zone.
Simultaneously, it is necessary to develop rhythmic breathing according to the selected tempo. Irrhythmic breathing, straining sharply increases the intensity of physical activity, which is reflected in a sharp increase in heart rate. The disadvantage of the uniform method is that when performing exercises at a relatively low pace, with light weights (low intensity), sufficient muscle strength, speed-strength qualities, and special endurance, necessary for successful performance in competitions, is not developed.
Variable method. Several sets are performed with kettlebells. In the first Half of the workout, the weight of the kettlebell increases, and in the second half it decreases. For example, approaches are performed with weights: 12 kg, 16 kg, 20 kg, 16 kg, 12 kg. A kind of “pyramid” is built. Initial load intensity increases and then decreases at a constant pace of execution. The pace is kept constant in order to ensure the rhythm of muscle tension and relaxation is stable regardless of the weight of the kettlebells. Exercises performed with kettlebells of different weights (from light weights to more competitive weights) increase stability, and increase efficiency by improving technique.
The variable method of performing exercises can be used with high level athletes. Without sufficient strength preparedness, a high level of general strength and strength-endurance, this method is not recommended. A common mistake is that weightlifters, having started with the heaviest weight in the “pyramid” slow down, trying to save strength and establish a breathing rhythm that gets confused due to the large loads. Very often this is the result of irrational technique when lifting heavy kettlebells. It should be noted that it is unacceptable to alter the technique of lifting weights when moving from light weights to heavier ones. Overly strenuous and technically imperfect lifts with heavy kettlebells leads to the formation of oxygen debt.
Training in lifting using the variable method allows you to determine strength and explosive-strength capabilities of those involved. In progressive training, a pace is selected that allows you to reach the top of the “pyramid” without overwork. Further, By gradually reducing the weight of the kettlebells, the athlete smoothly returns to the usual rhythm of movements. Many beginners in the starting position before pressing the kettlebells upward, strain the muscles of the neck and shoulders, which leads to additional energy consumption and interferes with the placement of the elbows on the crests of the iliac bones, and also makes breathing difficult. When lifting light weights, athletes do not pay attention to this, but when moving to heavier weights they forced to look for more rational technique.
In the early lessons, it is necessary to exclude maximum efforts during lifting weights. Rest intervals are planned between sets, sufficient to restore the body before performing the next set. Using a variable method in each lesson can cause injuries. Therefore, weekly training volume should be slightly reduced. Since along with increasing the level of speed and strength qualities, you need to devote time to increase endurance levels.
The interval method is the most common among high-class weightlifters. The interval method increases the tempo capabilities of the athlete's body. In the Interval method, the exercise is performed at a high tempo, serially, lasting 1-2 minutes. Work alternates with strictly regulated rest intervals. For example: 5 sets of 15 lifts in one minute with 24 kg weights, alternating with minute rest intervals. (15+15+15+15+15)/24 kg. During the training there may be several such series. Between series, rest as long as necessary to maintain the most efficient pace for each lift. The duration of the rest interval must be determined by the athlete based on your capabilities.
The interval method allows you to increase the special endurance of the kettlebell lifter and improve the rhythm tempo characteristics of motor actions precisely during the period of preparation for competitions. Competitions in kettlebell lifting are, first of all, a test of strength-endurance. Heart rate studies during competitive “estimations” in many high-level athletes show that, after three or four minutes of execution, heart rate exceeds 180 beats/min. In the process of increasing the level of speed abilities of an athlete the interval method, first of all, improves the musculoskeletal motor system, coordination of movements improves, breathing rhythm improves. In addition, the maximum oxygen consumption level increases, at which a weightlifter can perform motor actions in an aerobic mode. Besides that Interval training improves speed performance, which is especially important in preparing a kettlebell lifter to improve technique in exercises performed at a higher pace.
The interval method has a number of advantages. The time, number of reps per minute, and number of intervals are known exactly to the athlete. With the uniform and variable methods, everything is regulated according to well-being. With the interval method, achieved level of skill is more objectively assessed. Noting in your training diary the results of each workout, you can see the dynamics of increased speed-strength qualities and special endurance. Psychologically, this kind of training is easy to understand and short in time. With the interval training method, maximum use is made of aerobic and anaerobic capabilities of the athlete’s body.
Repeated method. During the period of preparation for competitions, aside from the interval method, a lot of time is devoted to the repeated method. This method involves repeating sets with increased intensity and increased rest intervals between sets, determined by the athlete’s well-being. In the repeated method, the amount of physical load on the body of a weightlifter is determined by the total volume and intensity of the load. For example, a snatch is performed at a pace that a weightlifter can withstand for 3-5 minutes. Then the athlete, having rested until he feels ready - unlike the interval method - repeats the exercise again at the same pace.
The most common mistake that beginner weightlifters make when starting anaerobic training is performing exercises at a high tempo too early. One of the main tasks of a weightlifter at the initial preparatory stage is to increase the level of speed-strength abilities without compromising overall physical endurance and motor technique. One way to avoid overexertion at the beginning of Repetition training is to perform lifts at a high tempo without taking into account the number of lifts and the time of the exercise. This will relieve the athlete from the desire to immediately show the maximum result.
In order to mitigate the effects of a sudden transition to anaerobic training, it is necessary to perform the exercises at a moderate intensity. Rest until complete recovery. When repeating sets, the weightlifter must remember that his main task is to be able to maintain a rational, economical technique. The weightlifter needs to pay attention to the fact that in the initial position before jerks and during their fixation both in the jerk and in the snatch, the legs are relaxed and the breath is not held. If an athlete develops a feeling of muscle stiffness during the last lifts, this means that he has not completed the main goal of the Repeated method, which is to develop an effective technique for performing the exercise at a high tempo.
In the rest intervals between sets, it is recommended to perform general developmental exercises of low intensity. A complete stop immediately after performing an exercise often causes the weightlifter to feel “sticky” muscles, and he has difficulty starting the next set. In the Repeated training method, each rest interval (its duration) not only expresses the body’s readiness to perform subsequent work, but also characterizes the body’s reaction to the completed (total) amount of work. This makes it possible to determine the athlete’s condition by changing the duration of rest and judge the impact that physical activity has had on the weightlifter’s body.
Because the Repetition method does not use pre-planned rest intervals, it is an excellent means of improving technique. The weightlifter, during rest intervals, can listen to the trainer’s comments, and learn the best ways to perform motor actions in competitive exercises.
Competitive method. For most for beginner weightlifters, the use of variable and interval methods in training is exhausting work. Nevertheless, training in performing exercises at a high pace and with different kettlebells are useful for advancement. It gives the athlete an idea of the maximum pace, and also allows you to determine the degree of cardiovascular and respiratory adaptation to physical stress caused by increased exercise intensity.
Many weightlifters perform “count-ups” once every two to three weeks. In order to determine their maximum (at the moment) results, Count-ups are performed at intermediate competitions or in training: performing exercises with competitive weight kettlebells (or light weights) for 5, 6, 10 and even 30 minutes. Regular - corresponding to preparation periods - “estimates” can have an impact on increasing the level of fitness of a weightlifter. They sometimes have a greater impact than weekly interval classes.
The advantage of Competitions as a training method is that they not only help improve physical qualities, but also cultivate mental qualities in real-world conditions. Participation in competitions, as well as competitive “estimates” allow you to perform the work with maximum intensity, which helps to increase speed-strength abilities and strength endurance to the required level.
As noted above, there are many different training options for weightlifters. It would be unwise to recommend one method or one training schedule. Athletes and coaches are constantly experimenting to determine which training session option best meets their goals and objectives. Without careful study and analysis of the conditions and reasons for the use of this or that method, it is inappropriate to adopt the methods of training of outstanding international class weightlifters, or to copy and train according to their training plans. Such attempts may result in injury. For most beginners, the most acceptable preparation methods are uniform and variable methods, and participation in competitions. If interval and repeated methods used in classes affect the athlete beneficially, in this case these methods can be applied in further preparation.
PERIODIZATION IN KETTLEBELL LIFTING
After considering the various training methods, it is necessary move on to developing a training program that is appropriate for the needs of the weightlifter. When choosing a training method for athletes it is necessary, first of all, to correctly assess their physical preparedness and determine their immediate goals.
For a weightlifter preparing for his first competition, the program should consist almost entirely of training in slow and sustained performance of kettlebell lifting exercises. This method is successfully used by many weightlifters, in particular during the period of injury recover, as well as those who have resumed training after a long break. Short high-tempo sets can be used to develop speed and strength qualities.
When planning one macrocycle, the training program is divided into four periods in which the following tasks are achieved:
1)increasing overall physical fitness
2) development of “special endurance”
3) preparation for competitions
4) restoration of the body
The preparatory period – period of general physical training. It serves to develop aerobic performance and involves long periods of exercise with light weights at a moderate pace. During this period, a lot of time is also devoted to long distance running. The training volume gradually increases, and then the intensity of the exercises increases. The athlete must proceed to anaerobic training carefully, paying due attention to the symptoms of fatigue. Success at the first competitions will depend on how well the aerobic abilities of the weightlifter are developed. This period is the longest of all listed. It is necessary to devote at least eight weeks (and if possible more) to continuous exercise, both with weights and running. During this period, the joints of the shoulder girdle, chest and spine are also strengthened.
Pre-competition period - The objectives of this period are to increase the level of strength qualities and special endurance. This period lasts four to five weeks. The variable training method (“pyramid”) is the best method to achieve this goal.
Competitive period- Several weeks before important competitions are devoted to improving special endurance and speed-strength qualities. The content of the classes includes performing exercises using repeated and interval methods. To avoid the unpleasant consequences of a sudden transition to new training methods, the intensity of the load in the first sessions should be reduced. With the onset of the competitive period, the volume of the training load is reduced, and immediately before the competition, 1-2 days of rest are given. During the competitive period, competitions are sometimes used as a “benchmark” for more important competitions. Training in slow and prolonged exercises is still not excluded from the training program. It is recommended to include one continuous training session and one interval training session in your weekly schedule. Weight lifters who adhere to this system can count on a 1-2 month period of optimal physical fitness for competitions.
Post-competition period - After competition, lifters can be afflicted by a loss of motivation and deterioration in results. Therefore, during this period it is not recommended to increase the intensity of the training load, as this can lead to injury. It is best to give 1-2 weeks of rest. During rest, workouts should be light and short. 1-2 days of complete rest is enough to recover physically, but the athlete will experience mental fatigue for much longer.
TACTICS OF PERFORMANCE AT COMPETITIONS
When entering the platform, weightlifters use a number of tactical options. Some athletes hope to set a personal best, show the best result in a subgroup, show the highest result in one exercise or win overall.
The most common competition tactic is as follows: start at a high tempo, take the lead and win. Usually, if the leader in a group of weak opponents is able to break away from other athletes over a significant number of lifts, desire to catch up with him disappears for the rest. Of course, a weightlifter who adheres precisely such a tactical scheme, must have exceptional faith in his preparation, and be ready for the painful end of the last minutes, when other weightlifters are about to overtake him. Another option is to increase tempo in the middle of the competition time, and thus increase the gap. Usually for such athletes, the competition becomes especially intense. An athlete maintains a high pace for as long as possible, and their opponent, possessing a large reserve of special endurance, can still catch up with them or pass them.
So, firstly, you need to choose the most reasonable rate of kettlebell lifting. Secondly, if an athlete is capable of increasing pace for two to three minutes, opponents may give up intentions to catch up with him. If the athlete reduces tempo or continues to lift at the same tempo as his closest opponent, then the opponent, feeling a moral uplift, will increase the pace, and the athlete may find himself behind.
Beginner weightlifters have been known to set personal records at every competition. You shouldn't strive for this every time. However once or twice a year you need to set personal records in various kettlebell exercises. Training planning should take these attempts into account.
RECOVERY AND PREVENTION OF INJURIES
Instructional strategies are the most important, since if the training is irrationally structured, other means of recovery turn out to be ineffective. Teaching & Instruction provides for the optimal construction of one training session, which helps stimulate recovery processes, the rational construction of training in a microcycle and at individual stages of the training cycle, and active rest.
Active rest is an integral part of the training process in all sports. It promotes adaptation processes, which are stimulated during training. Active recreation is not a complete lack of physical activity. In some cases, rest means either a long, easy run for 20-30 minutes, or performing exercises in a uniform manner with kettlebells 8-12 kg for 30-40 minutes.
Rest of two or three days before a competition helps replenish supplies of muscle glycogen. Moreover, two to three days of rest is psychological needed for the health of a beginner weightlifter. After training, the body continues to experience the effects of stress. The balance of metabolic processes is lost - the content of some components in the blood and muscles is reduced due to producing others. During rest, the depleted energy reserves are restored. In some cases, rest is necessary to treat various injuries. In other cases various types of massage are used, showers, baths, sauna, local physiotherapy effects (galvanization, iontophoresis, Sollux, etc.), etc. Massage, sauna, & baths should be prescribed according to indications, but not more than 1-2 times a week.
Training should be done in shoes that protect the feet from accidental injuries. They should have a hard sole, with a low heel. Importantly, shoes should fit snugly to the heels. This allows you to stabilize the position of the heels and eliminate the occurrence of rotational movement of the foot, which can lead to overstrain of the leg muscles and injuries to the knee and ankle joints.
In the training process, due to numerous factors, deviations are inevitable. The essence of management is constant analysis of the entire process of sports training, and making the necessary changes based on the incoming information about the condition of athletes. Instructional control includes yourself: accounting of training loads and their analysis; technical assessment, physical fitness of athletes during training; making necessary adjustments to the training process.
An assessment of an athlete’s condition can be carried out using subjective indicators (feeling tired, desire to exercise, quality of sleep, degree of appetite, mood, positive and negativeemotions, general well-being, etc.) and by means of stage-by-stage, operational control.
PSYCHOLOGICAL PREPARATION
Psychological preparation for competitions consists of two sections: general psychological preparation for competitions, which are carried out throughout the year, and special mental preparation for performance at specific competitions.
During general psychological preparation for competitions a high level of competitive motivation is formed, competitive character traits, pre-competitive and competitive emotional stability, ability to self-control and self-regulation in a competitive environment. In preparation for specific competitions, cultivate a special (pre-competition) mental “combat readiness” of the athlete to perform. This is characterized by confidence in their strength, desire for victory, optimal level of emotional arousal, resistance to the influence of internal and external interference, the ability to willfully control actions, emotions and behavior, the ability to immediately and effectively carry out performance-time actions and movements necessary to win.
In the process of managing neuropsychic recovery, the athlete's mental stress is relieved and his mental performance after training under competition loads, the ability to recover independently develops. Neuropsychic recovery is carried out with the help of verbal influences, rest, and switching to other activities. For this purpose the following are also used: rational combination of physical training methods in the daily routine, methods of cultural recreation and entertainment, a system of autogenic influences.