Kettlebell Performance Training is high intensity training at its finest
At AKC Fitness LI, we've taken an ancient Russian system, and adjusted the progression for 2012's busy American. Today's workout is a perfect example of what some of our members do on a recurring basis - a solo 12 minute set! Today's 12-minute set features Half Snatch, Jerk, and LongCycle at 4 minutes per exercise, with one minute hand switches throughout. Generally, there are five variables the lifter can manipulate to dramatically alter the type of intensity a set generates, and I'll be begin to explain them in this series of articles. Just a reminder: once the bell is picked up, it does not hit the floor until the set is over (12 minutes).
Length of Set (in this case fixed at 12 minutes)
Exercises Utilized (can be one, two, or three in this case)
Hand Switches (expressed as minutes per hand or MPH)
Weight of Kettlebell (kilograms or KG)
Pace of each exercise (expressed as reps per minute or RPM).
Each of the above variables will challenge the lifter in totally different, yet extreme ways, pushing the body beyond its limits, but amazingly avoiding injury. Every aspect of the set is controlled, and that's the key word here, control. The lifter stays in charge of the set, resists the urge to "panic" and allow technique to falter. This ingenious process allows for extreme, yet quick, workouts that can be safely managed, while the lifter reaps the benefits, but avoids the pitfalls of high intensity training (potential injury and zero training).
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In today's 12-minute set we feature the Half Snatch, Jerk and LongCycle. Using Half Snatch over full Snatch allows for a heavier bell to be used. In this series, the lifter is put through a sequence of pulling (snatch), pushing (jerk) and a combination of movements (longcycle), chasing the fatigue or intensity the set generates throughout the entire body. I personally opted for a relatively heavy weight and slower pace (those two variables are relative to each lifter). That's a decision based on my most recent previous training and specific goals.
Keep in mind that while a heavier kettlebell will focus more on strength and possibly less endurance, heavy bells have the potential to wind you fast. The level of explosive force skyrockets when working at the limits of capacity, and this can really take the lifter's breath away.
Anyone performing this, or any other exercise, should be in good physical health,
and have clearance from a health care profession before proceeding.