Category: Blog
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Biathlon 2.0
I’m a big fan of the classic events in kettlebell sport, to me long cycle with two kettlebells exemplifies fantastic work capacity and strength endurance, likewise, biathlon seems to be the pinnacle of kettlebell sport – as It challenges all aspects of your body and physical qualities. However, given that It challenges things like your…
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Kettlebell WTF
From time to time you hear about the ‘kettlebell WTF’ phenomenon coming up. Typically it’s used as an explanation why kettlebell training might transfer to other activities such as deadlifting. This lacks detail and as such, this blog post will explore a couple of potential mechanisms behind this. I would say that kettlebell training is…
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A better way to program 60 seconds on seconds off
In this blog, I will briefly cover a long cycle performance test and interval training using this result. Below I’ve posted my heart rate results during a long cycle test and from a 60 seconds on 60 seconds off interval training protocol variation. Finally, I will briefly outline a method for programming external and/or internal…
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The tactical side of GS, part 1
In previous blogs, I have stated that performance can be broken down into technical, tactical, physical and psychological elements. In this blog, I will have a quick look at the tactical side of things.There are two aspects to the tactical side of GS, firstly optimising your pace to get the most possible reps, secondly considering…
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Snatch Test Diagnosis
In this blog, we will cover kettlebell snatch tests that help diagnose your weakest link. Armed with this knowledge, you should be able to fine-tune your training. Test 1 – Sergey Rudnev’s pause snatch will give you an insight into your ability to fixate the weight or duration. Test 2 – multiswitch kettlebell snatch for…
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Adapting Bodybuilding Training Methods for Kettlebell Performance
In this article, we will cover how to adapt conventional bodybuilding methods to improve GS performance. The methods of configuring training sets that we will cover: pre-fatigue sets, posted fatigue sets/drop sets (regular and mechanical) and rest-pause or cluster sets. Please bear in mind that this article is only scratching the surface of these training methods…
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Repetitions in reserve for kettlebell sport
Repetitions in reserve (RIR) and rating of perceived exertion (RPE) are fantastic methods of auto regulating and determining training load. These methods can be adapted and slightly modified to work with kettlebell sport. Repetitions above or below your steady state pace in the last minute of the set would be considered RIR. For example, if…
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Quick Kettlebell Interview
The following is an interview I did for Dr. GJohn Mullen from – https://www.trainingcor.com/blog/ What are the main muscles your study found activated during the kettlebell swing? We looked at EMG within the medial hamstrings (semimembranosus and semitendinosus) and biceps femoris during three different kettlebell swing styles. The medial hamstrings were most active within all swing types.…
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Long term plan for suprascapular nerve recovery
At the end of 2014 I injured my suprascapular nerve. I had it operated on 6 months later, which consequently caused me to miss out on competing in 2015. Anyone that knows me, knows that I love programming and I spent most of 2015 planning my return. I have outlined the events I chose and why I chose this…
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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…