In my recent article 15 Years and 15 Observations, I offered the advice, “Don’t rush to heavy,” and, “Don’t set minimums.” So, I decided to look back at a time where I know I implemented light work.
One of the benefits of keeping a blog for twelve years is the ability to look back and find these “gems.” Although, you should also note that it can be a bit painful when you realize you made the same mistake again or you just look at your writing style and think, “Wow.”
My writing style back then was far more aggressive. For example, this post from November 29, 2007:
The Sweet Science… A boxing analogy to the dedication to the basics: There are only 4 punches (Jab, Cross, Hook, Uppercut) but endless combinations of these punches and a lifetime of refinement in the technique of these punches. Add in footwork and the crafting of specific offense and defense to match to an opponent and you have the “Sweet Science”. Applied to the fitness world: There are only a few basic movements (Vertical push/pull, Horizontal push/pull, Lower body push/pull) but a lifetime to learn and refine the technique, address weaknesses, and of course endless combinations of these basic movements. Add in different loads, leverages, speeds etc…and you have “training”. As the saying the RKC (now StrongFirst) goes – “the elite are just better at the basics” So – why are you looking for “advanced” exercises and training programs? If you want to explore basic to advanced – explore your movement skill but remember that even the advanced is based off of the basic.”
“So – why are you looking for….” A bit aggressive, in my opinion these days, and I am glad I have softened my tone.
But the point of this particular blog also highlights a mistake I have made more than once—making things more complicated than they need to be. Keeping track not just of sets and reps, but philosophy and observations can be quite educational when looking back.
Revisiting Lighter Kettlebells
The following is a blog post from September 2008:
A question on the forum and my recent training has me using “lighter” KBs and loving it. I used to be of the mind of heavier and heavier work with the KBs – go heavy with a single bell and then progress on to the double bells and keep going heavier – no wonder Powerlifting appealed to me 😉 But along came Kenneth Jay’s VO2 Max protocol and I was reintroduced to the 16kg KB and learned a lot about what “heavy” means. Actively accelerating the Kettlebell with the Lat and the Hike pass and the very quick “turn-around” after the hike is nothing short of magic. My hips are quicker and more powerful than ever and my conditioning is on the way up. Now I make it a point to have a regular rotation from the 16kg up to the 32kg (sometimes the 40kg). Now to put this in some perspective – I have completed the Beast Challenge, won the first Tactical Strength Challenge, have belt only competition bests of 518 in the Squat and 573 in the deadlift, and I am on the RED nail roster (2004) with various other grip feats “under my belt” and I find the 16kg KB to be a very useful tool. The 24kg is what I would call the “sweet spot” for me and the 32 and 40 work my strength just fine. Light is relative of course and these numbers will need to be adjusted for the individual but don’t be afraid to go “light”.
How Does “Light” Carry Over
The following is a blog post from October 2008:
While at the Hungary RKC I pressed the Beast 3 or 4 times (singles) with my right arm without having picked up a beast in quite a while and without training my MP at all. To what do I attribute this increase in pressing strength without having pressed = GET-UPs!! And light ones too – mainly 16 and 24 kg with occasional 32 or 40 kg sessions but just grooving the Get-ups and bringing my “stabilizers” and coordination up with this one move. I also have to say that the VO2 Max protocol played a role here as well – Even though I am “leaner” (for those of you who know me – you know I have my own version of “lean”) my weight is still around 188. These results with light KBs are shocking but very pleasing!
Representative Training Days from 2008
Sample Training day:
Prep work: Brettzel, ASLR
Weight Ladder: 16kg get-up x 4+4 and 16kg x 20 alternating swings 20kg get-up x 4+4 and 20kg x 20 alternating swings 24kg get-up x 4+4 and 24kg x 20 alternating swings 28kg get-up x 4+4 and 28kg x 20 alternating swings 32kg get-up x 4+4 and 32kg x 20 alternating swings
Sample training day:
Prep work: Brettzel, ASLR
40kg get-up x 10 singles R+L
40kg alternating swing, 10 reps x 10 sets
Stretch
Sample training day:
Prep work: Brettzel, ASLR
16kg get-ups x 5+5, 5+5, 5+5, 5+5
16kg goblet squat x 10
Hip flexor stretch
Performed a variety of get-up variations: high bridge, overhead squat, 3/4 get-up with a half-kneeling press, etc. Feeling good.
Sample training day:
24kg get-up x 5+5
28kg get-up x 5+5
32kg get-up x 5+5
24kg one-arm swings (20+20-15+15-10+10-5+5)
Sample training day:
24kg kettlebell get-up x 5 + 5
24kg one-arm swings x 20 + 20 – 15 + 15 – 10 + 10 – 5 + 5 (continuous)
Sample training day:
Prep work: Lots of Brettzel, ASLR, and mobility work
24kg get-ups x 6 singles each side, more Brettzel, then 4+4 continuous
24kg alternating swings x 30, 30 (concentrating on overspeed eccentric)
Hip flexor stretching, etc.
Sample training day:
Prep work: ASLR, T-spine rotation
40kg get-up x 5 singles each side
40kg alternating swings x 5 sets of 10 reps
Sample training day:
Prep work: thoracic rotation, ASLR
40kg get-up x 5 singles each arm
40kg goblet squat x 5, 5
40kg single-leg deadlift x 5+5, 5+5
40kg military press x 5 singles each arm
Sample training day:
Prep work: ASLR, T-spine
50 sets of 8 reps per 15 seconds VO2 max
Alternating between 20kg and 16kg
26 sets of 8 reps per 15 seconds with 20kg
24 sets of 8 reps per 15 seconds with 16kg
Stretch
20kg right and left, then the 16kg right and left, and keep going for 50 sets—feels good to alternate the weights, etc.
Sample training day:
Prep work: ASLR, Brettzel
24kg get-ups x 20 minutes
Various styles alternating left and right
ASLR stretch
Sample training day:
Prep work: ASLR, Brettzel
20kg KB x 80 sets of 7 reps per 15 seconds
Quick stretch
This felt pretty good—sets of 7 at the 20kg felt easier than 8 reps at 16kg
Sample training day:
16kg get-ups x 5 singles each arm (various styles)
16kg VO2 max 8 reps per 15 seconds x 80 sets
Stretch
A BIG PR—80 sets of 8 reps per 15 seconds for the VO2 max, hit a “kick over” point around 65-70 sets where it all got pretty “easy”
Hindsight: They Say It’s 20/20
Looking at these blog posts and the sample training days, a few things jump out at me:
“Higher” rep sets of get-ups: My focus of late has been lower volume sets and total volume work for get-ups (accumulating 2-5 sets of 1 rep on each side), but after looking at my old training, I am going back to including some higher-rep sets, meaning continuous sets of 3-5 reps on each side and a total volume of 10-20 get-ups. For example, today I hit 24kg x 4+4 and 32 kg x 3+3 before snatch work with the 24kg.
Light snatches and heavier swings: It seems light snatches and heavier swings might be a good combo hitting both ends of speed and power.
Keep it simple: Some mobility work, get-ups, and a ballistic formed the core of these old routines.
Volume: The lesson I see is, “If lighter, go higher and if heavier, go lower.” And it’s good to work a bit more volume on get-ups.
The Conclusion on Light Work
There is a saying I heard from the cross-country skiing community (from my original training with Pavel back in February 2002): “Only the mediocre are at their best all the time.”
So, my advice of “Don’t set minimums” is a perfect way to apply not being “mediocre.” And “don’t rush to heavy” means you should keep in mind the benefit of cycling your weights, volume, and intensity.
Keep it simple and enjoy the basics!
.png)
Comments