KETTLEBELL: Sport of the Strong and Healthy
[Excerpt]
Excerpt from “Kettlebell: Sport of the Strong and Healthy”
A.I. Vorotyntsev. , C TOVIETIAN PUBLISHING HOUSE, Moscow: Soviet Sport, 2002
The material excerpted here is presented for educational purposes only, and aligned with the principles of Fair Use as defined by U.S. Law.
Kettlebell lifting is one of the simplest, most accessible and most effective means of physical education. It helps teach life skills, the proper handling of weights to avoid spinal injuries, and helps maintain health at any age.
Athleticism: Methods of Development
According to Physical Education theory, Athleticism is defined as strength, endurance, speed, flexibility and agility. It is difficult to find a sport where it is possible to be successful without these qualities. Certain ones are fundamental, depending on a given sport’s requirements. In weightlifting - strength; in long-distance running - endurance; in Track and Field, strength and speed; in team games - speed and agility; in kettlebell lifting - strength and endurance.
Fundamental athletic qualities are demonstrated in a particular sport, however others also appear. In kettlebell lifting, in addition to strength and endurance, flexibility and speed are developed to a certain extent. The development of athleticism is carried out by way of a progression of exercises using specifically developed methodology.
Methods for developing Kettlebell-Specific Performance
Various “methods” are used to develop athleticism: uniform, variable, repeated, interval, competitive, game and circular.
The uniform method is characterized by continuous work from several minutes to several hours, performed at a relatively constant intensity.
In practice, two variants of this method are used depending on the duration of the work. In the first variant, work with competition weights is performed with maximum or near-maximum intensity for the time stipulated by the rules (10 minutes). This option is used to develop specific endurance, and in order to test an athletes level of progress.
The second option consists of sustained, continuous work of moderate intensity, performed with light weights. This option improves aerobic capacity (the availability of sufficient oxygen supply to the muscles). It is used to develop general and specific endurance.
The variable method where work is performed at a variable speed. Depending on the purpose of the training session, the ratio between intense and moderate work can change. For example, an athlete, when covering a competitive distance, runs one segment at a sprint, another at a lower speed, then again at a sprint, etc.
In kettlebell lifting, this means continuous performance of an exercise with changes in tempo at certain intervals or after a certain number of reps. The number of repetitions at a high tempo and those at a slow pace can be different within a single set. Both aerobic and anaerobic mechanisms are improved simultaneously, and the level of both general and specific endurance increases.
Repeated method. The same exercise is repeated between rest intervals, during which a fairly complete restoration of performance occurs. For example, an athlete performs a classic kettlebell exercise in several sets, with a certain number of reps in each set and a rest interval between sets. For example: Jerk (24 + 24 kg) 10 times - every 3-4 minutes. Both the number of reps per set and the rest time between sets can be adjusted, based on the objectives of the workout. The repeated method is used quite effectively to train both technique and strength.
Competitive method: Method of performing an exercise in conditions close to competitive ones.
About a month before a competition, regularly training athletes are almost in peak shape, but are still not fully confident. During this period “Control Estimates” are carried out: performing the competitive exercise to failure. Based on the result, the readiness of the athlete is determined, the workload in subsequent training sessions is adjusted - in cycles and in individual workouts. The competitive method develops willpower. However, frequent/unnecessary use of this method can lead to exhaustion of the nervous system and a decrease in athletic performance.
The Competitive method is also used within certain cycles/periods of general physical and technical training, but with different objectives. For example, 4 months into the Preparatory training period, most students have mastered the basic kettlebell techniques. At this time, they perform Estimates to determine which classical lift they are most suited for competing with, and which specific-auxiliary exercises are necessary for them to prepare. In the middle of the second training stage, after sufficient general physical preparation, it is possible to hold Estimates in which athletes demonstrate the fundamental athletic qualities of strength and endurance by competing in other sports or exercises (push-ups or parallel bars, pull-ups, rope climbing, 1000 m running and others).
Based on the results, the student’s level of development at a given stage of preparation is determined, and attention is drawn to deficiencies to be addressed by way of adjustments within individual training plans.
The game method is most effective when working with children. Development of physical qualities occurs during the game. Workouts are conducted at a high emotional level. This method is used to develop general endurance and as a means of active recreation.
Circular method (Complexes). This is the sequential implementation of a set of physical exercises. According to the goals of the training session, exercises are selected, each of which is performed in a certain place of the “station”, where the necessary equipment and inventory are installed. Having completed the task at one “station”, students move to another - as if in a circle. If the load is insufficient, the circle is repeated.
Intensity can be varied by increasing the number of circles, the number of reps of exercises at each “station,” and reducing rest intervals.
General Endurance and Performance
In kettlebell lifting, the use of maximum muscle tension with a minimum number of repetitions is not always justified. Strength is one of the main physical qualities of a weightlifter, but strength training only needs to reach a certain level, during specific periods of training. You need to learn how to economically use strength, make it targeted, taking into account the specifics of kettlebell lifts.
In practice, athletes with enormous absolute strength do not always achieve high athletic results in kettlebell lifting. Thus, in 32kg snatch, the scores of lightweights are almost as good as the scores of heavyweights, and sometimes even surpass them. Even in the Jerk event, where strength seems to decide everything, very often young athletes with significantly less absolute strength achieve high scores. Consequently, it is more expedient to select strength exercises that develop “one’s own” specific strength, which contributes to the achievement of good results in kettlebell lifting.
Methods for developing General Performance:
Kettlebell lifters, depending on the goals of the training session, as well as their preferences for certain strength exercises, use various methods of developing strength. According to Physical Education Theory, the main methods of developing strength are:
Maximum effort method.
Repeated effort method.
Isometric stress method.
The maximum effort method involves performing exercises with weights (barbell or kettlebells) of near-maximum/maximum weight, with a low number of repetitions in each set. The limit is considered to be 80-90% of the athlete’s maximum in a particular exercise, which can be lifted 1-3 times in one set without risking an injury.
Muscle contraction when working with extreme weights leads to compression of blood vessels and obstruction of circulation. Due to this, and the short duration of work, metabolic processes in the body do not reach the desired level. This stress has a negative effect on general and specific endurance. In kettlebell lifting, this method is only used in separate training periods and cycles, where the specific goal of increasing strength is achieved. It is impractical to apply such loads constantly or in large quantities.
Repeated effort method. Sub-maximal weights are used (50-70%) with a large number of reps per set (10 to 20 or more). This increases strength and strength-endurance. The last reps in the set have the greatest training effect. This method contributes to a sharp increase in metabolic processes and an increase in muscle mass. However, kettlebell exercises with a large number of reps have little effect on muscle mass, since they are performed with minimal muscle tension (due to technique).
Sufficient rest between sets is very important when using the Repeated method. The rest time depends on the athlete’s fitness and the degree of fatigue between sets. Rest should be enough that the next set is performed after complete recovery. If the next set begins while the body is under-recovered, then the effect on the development of strength is significantly reduced (this will have a greater effect on the development of strength-endurance). The Repeated Effort Method is most effective in developing strength.
Building General Endurance.
The main principle of developing general endurance is to gradually increase the duration of moderate-intensity endurance exercise. The best means are cyclic sports: long-distance running, skiing. Some games, such as football and hockey, are also quite effective. Alternating cyclic sports with games, in addition to solving the main task of developing general endurance, is an effective means of active recreation.
At the initial stage of training, the load increases due to a gradual increase in the duration (up to 1 hour or more), while maintaining a low intensity. This accustoms the body to performing long-term work, improves and the condition of the cardiovascular and respiratory systems. Further development of general endurance is achieved by increasing the intensity of training work. As the intensity increases, the work duration stabilizes or decreases slightly. After the body adapts to this load, it is increased again.
Cultivating Specific Endurance
While cultivating specific endurance, only those exercises in which the athlete specializes, or those close to them in structure, are performed. When developing specific endurance, it is very important to establish the optimal ratio between the volume and intensity of work. This ratio changes depending on the stage of preparation, as well as the level of the athlete. For example, at the first stage of developing specific endurance, light kettlebell snatch can be performed alternately with one hand, then with the other, at a low tempo for 5-10 minutes or more. At the next stage, after about two weeks, while reducing the time, increase the intensity by increasing the tempo or the weight of the kettlebell. Only after the volume of work reaches the planned level does it begin to decrease, and the intensity, on the contrary, continues to increase. Changing the ratio of volume and intensity reduces the body’s adaptation and helps to increase the level of specific metabolic activity.
Development of Specific Endurance: Applied Methods
using the uniform method, exercise is performed continuously (from 5 to 20 minutes) at moderate tempo with light weights.
using the variable method, exercise is performed continuously with a variable input, for example alternately increasing or decreasing the pace after a certain number of reps, or period of time.
In the Repeated method, several sets are performed with a very large number of repetitions with a long rest interval between sets. The pace in each set can be different. The intensity increases throughout the training cycle due to an increase in the tempo, a decrease in the rest time between sets, and an increase in the weight of the kettlebells.
Innovative method - is used mainly at the final stage, i.e. at the end of the preparatory and final periods. During this period (about a month), the volume of training work decreases significantly, and the intensity reaches its maximum level. In under-trained athletes, frequent use of this method can negatively affect technique and lead to fatigue of the nervous system. In well-prepared athletes, this method contributes to progress and improvement of technique and increasing the level of specific endurance and willpower.
Cultivating Flexibility
The most effective methods for cultivating this quality are the repeated and circular methods. Exercises are mainly used to stretch muscles and move joints. When using the repeated method, the same movement is performed repeatedly at intervals. For example, an athlete bends forward several times until his palms touch the floor, then after a short rest he repeats the exercise, etc. When applying the circular method, at one “station” the athlete performs an exercise to stretch some muscles, at another - an exercise to develop mobility in the joints or stretch other muscles, etc. After passing through all the “stations” the circle can be repeated several times.
Flexibility in kettlebell lifting is not the most important thing. Therefore, if an athlete is sufficiently flexible, there is no point in devoting a lot of training time to further development. To maintain flexibility, it is enough to regularly include stretching exercises and joint mobility in the morning routine, warm-up before training, during rest between sets and at the end of the workout.
Cultivating Dexterity
The more exercises an athlete can perform, the easier and faster he can master a new movement. Therefore, in practice it is necessary to constantly change the exercises. Like flexibility, agility for those specializing in kettlebell lifting is not one of the primary requirements. Therefore, it is only necessary to develop this quality to a level that meets the requirements of kettlebell lifting or power juggling.
Planning the Training Process
Types of Planning
Planning is a very important part of the work of both the trainer and those practicing on their own. This is a delicate and complex work that requires certain knowledge and experience. The achievements and health of the athlete largely depend on the correct planning of the training load.
Physical Education Theory defines the following types of planning: long-term, current, operational and individual.
Long-term planning is planning for the long term. This period may vary (from 1 to 4 years). For beginners, planning for more than one year is unrealistic.
Current planning is most appropriate for beginning athletes, defining one greater training cycle (from several months to a year), which should consist of three periods: preparatory, competitive and transitional. Plan each period of this cycle separately - only preparatory, or only competitive. Current planning is specific in the goals to be achieved during each period.
Operational planning is short-term planning covering one or more training sessions. The selection of exercises and the content of each workout is determined, taking into account the goals of the training period.
Making a Plan
For beginning athletes, make a general training plan for six months or a year, based on a well- thought-out annual cycle. Based on the goals of each stage of preparation, determine exercises, amount of training time, volume and intensity of load, number of workouts per week or month.
The main goals of the first stage of the preparatory period are mastering the basic techniques of performing classical lifts, learning specific-auxiliary kettlebell exercises, and gradually getting used to the training load in order to obtain versatile physical development. To do this, include a group of general-developmental and specific exercises in each weekly cycle of the month. The number of these exercises should not be large (about 6-8). The performance of competitive kettlebell exercises both in a weekly and monthly cycle is indicated separately.
The group of exercises is determined for each workout, and the order in which they are performed is indicated. At the first stage of the preparatory period, especially in the first month, you should not use loads with an excessively large volume. For the first 2-3 months, it is not recommended to plan exercises with explosive force: long jumps, box jumps, throwing, sprinting, or complex/difficult exercises.
In the first months of the preparatory period, 20-30% of the training is allocated to mastering technique. Classical (i.e. Jerk and Snatch) and specific-auxiliary kettlebell exercises are mainly used. It is better to perform these exercises immediately after warming up, while in a non-fatigued state. This will contribute to better mastery of technique. The duration of each lesson at this stage is from 1 to 1.5 hours.
In a weekly cycle, three workouts are sufficient, as long as they are carried out according to the general plan. It is necessary to differentiate heavy, medium and light loads. A heavy load can be considered a fairly long workout (more than an hour), which leads to noticeable fatigue. Medium and light loads include work with a similar intensity, but for a shorter time and with less resulting fatigue.
Approximately every 3 weeks in the monthly training cycle it is necessary to include a resting week, i.e. in the last week of the month, slightly reduce the volume of the training load. This will allow you to more fully recuperate. In the next monthly cycle, the volume of load gradually increases again, and the technique of performing competitive exercises is consolidated. Load intensity is still lagging behind the volume growth rate.
Individual planning
When drawing up an individual plan, both for a separate period or cycle of training sessions, and for each training session, the coach/athlete determines:
volume and intensity of load;
quantity and nature of exercises;
the order of performing exercises;
load in each exercise;
duration and pace of exercises;
the number of maximum and submaximal loads, constituting 50% or more of the maximum result in classical (competitive) exercises. In this case, the following must be taken into account: load in previous classes; degree of recovery from previous sessions.
After the general direction of the annual cycle has been determined, (i.e. the cycle periods), the monthly cycles in each period, stages of preparation, and any competitions are indicated, and a monthly training plan is drawn up:
Approximate Options for Distribution of Training Time and Load
Each monthly cycle is divided into weekly cycles, in which, based on the goals of this stage, the means of preparation and the time for conducting each training session are determined, while the alternation of heavy , medium and light loads is scheduled. For example, the first training session in a weekly cycle is carried out with a light load, the second with a heavy load, the third with a medium load and the fourth with a heavy or medium load. The last week of the monthly cycle should be a deload week - in each session during this week, both volume and intensity are reduced. The undulation of load in both weekly and monthly training cycles ensures complete recovery and prevents overtraining.
At the end of each monthly cycle, an analysis of the work done during this period is carried out, miscalculations and shortcomings in planning are identified, physical capacity is determined and assessed, etc. Based on the conclusions drawn from the analysis of the past month, a plan is drawn up for the next one. If a plan for the coming month has already been drawn up, then appropriate adjustments are made, while maintaining the planned dynamics of increasing volume and intensity.
Advice for Self-Studyers
Most beginners who start kettlebell lifting on their own do not have the opportunity to take advantage of the help of an experienced trainer. In this case, you have to decide for yourself how to plan your training, what exercises to perform and in what volume.
Beginners who have not previously engaged in sports, naturally, cannot meet the requirements for physical development that an athlete must have when starting to specialize in kettlebell lifting. Taking into account existing deficiencies in physical development and conditions for training, the availability of sports equipment, the simplest option for distributing training time and loads in the annual cycle of training is drawn up. At the initial stage of preparation (approximately 3-4 months), 30-35% of training time is allocated to mastering and consolidating the technique of the competitive kettlebell exercises. The main means here will be exercise machines, specific-auxiliary and competitive exercises with light kettlebells. The remaining 65-70% of the load of these workouts is for general physical development and improving weak points.
During Strength training, special attention should be paid to the development of the main muscle groups that are involved in competitive exercises. For Double Jerk, these are press exercises, double half-snatch, squats, and jump squats with a barbell or kettlebell on your shoulders. For Snatch - barbell deadlift, kettlebell swings (Russian & American), GoodMornings with a weight on the shoulders.
After about 6 months of training, you can bring the ratio of general and specific training to 50:50%. After some time, if the strength of the main muscle groups and general endurance have reached the desired level, up to 60%, and sometimes more, of the total time and load in each individual lesson is allocated to competitive and specific-auxiliary exercises.
There is no need to rush into narrow specialization. Only after technical readiness and the level of development of basic athleticism reaches minimum standard (see Table 12), can you gradually move on to more complicated training options in individual workouts (1-2 in a weekly cycle). Occasionally using a competitive method of training (estimates up to 70% of maximum) is necessary to identify lagging areas in physical and technical readiness and “pull them up” to a certain level, using certain barbell lifts ( Table 13), or specific kettlebell exercises.
[Editor’s Note: “Barbell Rows” should be read as “Deadlift”]
Varied exercises with kettlebells allow people to achieve a variety of goals of physical development and improvement. Some work out to maintain their physical condition and health, others strive to “pump up” muscles and form a beautiful physique, others to fulfill the standard of a master of sports and perform in competitions, etc. Depending on these goals and objectives that the practitioners set for themselves, appropriate exercises are selected, the dosage of the load in certain exercises and the conditions for their implementation are determined.