Author: James Ross
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Periodization for GS, Part 12 (Work capacity)
In this blog I will cover a number of areas that make up work capacity and its importance to kettlebell sport. Each of these individual areas are quite large, therefore I’ll only cover them briefly in this blog. Kettlebell sport is renowned for requiring huge volumes of work to be performed. It’s not uncommon to have tonnage…
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Periodization for GS, Part 11 (Traditional Strength Mesocycles for Kettlebell Sport)
In this post I outline some traditional four week mesocycle programs and offer a GS modified version. Each has their own pros and cons, but they can all be used effectively if implemented at the right time within the context of someone’s individual needs and goals. Often I hear of people getting burned out by…
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Conditioning for GS, part 4 (cross training specificity)
From what I have seen and read, all top level Girevoy (kettlebell) sport athletes perform some type of cross training – this is most likely in an effort to improve their aerobic conditioning. Cross training may benefit GS athletes as kettlebell exercises have been shown to elicit a lower oxygen cost for the same given…
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Periodization for GS, part 10 (Nutrition part 2)
In my first post about periodization of nutrition I looked at a block/mesocycle or medium length cycle to training with a low carbohydrate approach. I suggest that this would be best used in the GPP phase as ‘Low carb training increases signaling for mitochondrial biogenesis (telling the body to increase the number of mitochondria, which…
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Periodization for GS, Part 9 (combining long cycle and biathlon)
Below I’ve briefly outlined a system that will allow you to train long cycle and biathlon at the same time and progress in a stepwise fashion. Phase 0 – General strength/endurance (optional step break from the bells if needed) General strength – Focus on developing compound movements such as squats, deadlifts, presses, pull up and pre-hab…
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Strength training for GS, Part 6. Getting stronger without getting bigger.
GS is a strength endurance sport. So increasing strength is an important factor for many people, especially if you wish to move up in kettlebell weight. A potential issue with increasing strength is a gain in muscle mass, general not an issue, however if it pushes you into the next weight category then muscle gains…
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Conditioning for GS, part 3 (Programing cross training)
In this post I will run over a few ways to really up the productivity of your cross training. The main reason you would cross train would be if you found a weakness you wanted to build on, such as aerobic power (think Vo2max), anaerobic power and/or reducing body weight. Cross training allows you to…
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Conditioning for GS, part 2 (Intervals)
I mentioned in my last post that interval training is a great way to improve metabolic measures of fitness. In a fantastic review article on interval training by Martin Buchheit, it has been suggested that there are six different outcomes that should be considered for improved performance. These are: 1 metabolic (O2 system), 2 metabolic (O2…
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Conditioning for GS, part 1 (Modes)
Obviously, conditioning plays a very important role in kettlebell sport performance. However, there are many different ways to program conditioning. For best training outcomes you should perform a needs analysis and address weaknesses or build on strength that you feel will result in your best performance. From a GS standpoint conditioning will refer to the…
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Periodization for GS, Part 8 (Training Environment)
In this post I have put down a few ideas I had about how to make the most of different environments, and use them to improve performance and/or health. The body is able to adapt to many different environments, in this post we will have a quick look at some ideas on periodization of hot,…