Author: James Ross
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Periodization for GS, Part 7 (Nutrition)
A very often overlooked part of periodization, is nutrition periodization. In weight making sports such as kettlebell sport or grappling sports it can be make or break! Correct planning of nutrition can help ensure you’re in the desired weight category and may help with training/adaptation. In my experience, getting the nutrition side of things right…
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Periodization for GS, Part 6 (Tapering and overreaching)
I was lucky enough to recently be present at a keynote presentation by Inigo Mujika at the ACSA Conference (he has some good videos on this blog). He is someone that has helped me form many of my views on tapering. The last phase before competition is the tapering phase. In this phase you can…
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Strength and conditioning for kickboxing, an interview with Jarrod Boyle
Hi Jarrod, thanks for doing this interview. Pleasure, James – thanks for having me. What is your current job? I’m a personal trainer and freelance journo / writer. I’m on the editorial staff at International Kickboxer Magazine and Blitz Martial Arts Magazine. I started in Kyokushin full-contact karate and fought in a number of national…
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Periodization for GS, Part 5 (Going up in weight vs increasing reps)
In the last post we looked at addressing common individual issues. In this post we will look at working towards different goals. The two goals we will look at include working towards increasing kettlebell weight, and increasing repetition with the same kettlebell weight. Obviously both outcomes need different approaches. If we use the double jerk…
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Periodization for GS, Part 4 (different types of GS athletes)
Whenever you do any long term planning, for best results you should perform a needs analysis. Here we have a theoretical model of three athletes, two with similar levels of technique and one with a lower level of technique. Athlete 1 was previously an endurance athlete, whereas athlete 2 had a good strength base before…
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Periodization for GS, Part 3 (the phase potentiation between long cycle and biathlon)
There is a transference between different events. Generally, long cycle has a greater focus on conditioning, whilst biathlon has a greater focus on local muscular endurance. Many people include both long cycle and biathlon in their yearly program. When you switch focus, there may be a delayed transformation effect as you may have detrained one…
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Periodization for GS, Part 2 (the natural periodization of Kettlebell sport ranks)
In most cases, Kettlebell sport has a natural periodization structure provided you follow a somewhat conventional approach. As I have previously mentioned there are many different types of periodization you can use in GS. I really like the structure of the ranking system in GS because it may provide a natural periodization. The idea is…
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Periodization for GS, Part I (Introduction)
In this post I will go over terminology and give a quick overview of periodization. Essentially, periodization is long term planning. This plan should be done in a way that helps you reach new levels of performance. Kettlebell sport or GS takes place in a closed environment so there are less variables, than say a…
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Jerk Stances – Narrow vs Wide.
People utilize many different stances in kettlebell sport. Each has pros and cons which I will outline. Generally, a vertical jump and barbell jerk are performed with a narrow stance. The main reason behind this at you are trying to move yourself or something vertical, so you apply your force vertically. Here is a video…
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Strength training, part 5. Isometrics for stiffness and fast recovery
Isometrics can be a great addition to any program and may be particularly useful for many athletes involved in reactive sports. Kettlebell sport may be considered a reactive sport and as such, isometric training may increase movement efficiency through improved musculotendinous stiffness. The importance of tendons is often talked about in GS circles. However, very…