Kettlebells and Deadlifts, Part 2

Several months ago, I wrote how a girevik should go about converting the posterior chain strength he or she has built with swings and snatches into a respectable barbell deadlift: Kettlebells and Deadlifts Go Together Like Vodka and Pickles.

Subsequently, Patrick Whitaker wrote on the StrongFirst forum:

I started the program with a max deadlift of 330 lbs. I tested my “sort of max” today at 375 lbs. The article says to come here and post my results and find out what to do next. So, what’s next?

Well done, Patrick. Next is a powerlifting-style cycle.

The Kettlebells and Deadlifts Training Schedule

Pull three times a week, alternating barbell deadlift and kettlebell swing/snatch workouts:

1. Monday: Deadlift

2. Wednesday: Swing and/or Snatch

3. Friday: Deadlift

4. Monday: Swing and/or Snatch

5. Wednesday: Deadlift

6. Friday: Swing and/or Snatch

On your kettlebell days, do 100-200 total reps. Favor heavy weights, lift them explosively, and do not rush the clock. Right now your priority is power, rather than conditioning.

Your Deadlift Cycle

1. 295×5/3 (reps/sets)

2. 305×5/2

3. 315×5

4. 325×5

5. 335×3/2

6. 345×3

7. 355×3

8. 365×2

9. 375×2

10. New “sort of max”

In seven weeks, you will very likely be pulling 405×1. Four wheels are more than most guys at the gym can do. Real adult weights are just around the corner.

To put together a power cycle such as the one above, work back from the heavy double you plan to pull in eight to twelve workouts. A conservative goal is to double your today’s single.

Go back in ten-pound increments. The last two workouts are doubles. The first four or five are fives. Plus three to four sessions of triples in the middle.

Start with 2-3 sets of 5 and taper down to 1 set. Start with two triples. One double is enough.

Here is another sample deadlift cycle, this one for a recent “sort of max” of 305:

1. 205×5/3

2. 215×5/2

3. 225×5/2

4. 235×5

5. 245×5

6. 255×3/2

7. 265×3/2

8. 275×3

9. 285×3

10. 295×2

11. 305×2

12. New “sort of max”

Ladies, if your max is below 200, jump five pounds a workout. Here is a sample deadlift cycle for a recent “sort of max” of 185:

1. 145×5/3

2. 150×5/2

3. 155×5

4. 160×5

5. 165×3/2

6. 170×3

7. 175×3

8. 180×2

9. 185×2

10. “Sort of max”

Learn the intricacies of barbell programming, along with the professional technique in the squat, deadlift, and press, at an SFL Course or SFL Certification. Power to you!

#Swing #Strength #SFL #Powerlifting #Kettlebells #Snatch