Girevoy Sport Science

Tag: GS

  • Strength Endurance for Kettlebell Sport, Part 1

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    James Ross
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    Kettlebell sport is a power endurance sport. As such developing your strength endurance or local muscular endurance should in turn improve your kettlebell sport performance. Traditionally, this has been done with various approaches, typically all involving higher reps. In this blog, we will look at traditional approaches. In part two we will look at whether…

  • Running and Kettlebell Sport, part 2

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    James Ross
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    There are many different ways to set up an endurance program. Whether you’re looking to complete a race or improve your performance in a race we can select the program that best suits your needs. Many successful runners run at a lower intensity and increase their intensity towards the time of competition, while others focus…

  • Kettlebell Sport Programming Beginner vs Experienced

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    James Ross
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    Is it the time that hurts, or is it the pace? As you gain greater experience with kettlebell sport the optimal program for you may change. As a coach, I’ve noticed that beginners may have multiple small differences that can add up to have a large effect on their training compared to more experienced lifters.…

  • Periodization for GS, Part 12 (Work capacity)

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    James Ross
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    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…

  • Periodization for GS, Part 9 (combining long cycle and biathlon)

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    James Ross
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    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…

  • Conditioning for GS, part 3 (Programing cross training)

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    James Ross
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    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…

  • Conditioning for GS, part 2 (Intervals)

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    James Ross
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    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…

  • Conditioning for GS, part 1 (Modes)

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    James Ross
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    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…

  • Periodization for GS, Part 5 (Going up in weight vs increasing reps)

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    James Ross
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    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…

  • Periodization for GS, Part 4 (different types of GS athletes)

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    James Ross
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    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…