“The best time to plant a tree was 20 years ago. The next best time is now.”
– Chinese proverb.
The World Kettlebell Club recently changed their rank structure to include lower weight kettlebells. Check it out here and then come back:
http://www.worldkettlebellclub.com/ranks.php
What this does is open up the rank structure to many who haven’t mastered the heavier kettlebells yet, but still wish to shoot for a goal while they work they’re way up to the heavier kettlebells. To me, this is a great way to involve more people in Girevoy Sport and generate more interest in competing.
Hence the Chinese proverb at the start of this post.
Don’t wait another day to start your kettlebell training!
While some budding gireviks might be intimidated by jerking 2-24 kilogram kettlebells for 10 minutes straight, the new rank structure allows the beginner to compete with the 12 kilogram (for men) or an 8 kilogram kettlebell (for women) instead. Once the girevik meets the required number of reps for their weight class, they can then move up to the next size kettlebell and train for the next step in rank.
For instance, for men starting with the 12 kilo kettlebell, the next step is the 16 kg, followed by the 20, 24, 28, and 32 kilogram kettlebells. Of course, if they’re stronger, they can skip a size and try the next one.
The beauty of this system is that it follows a steady progression and keeps the new lifter from becoming burned out or frustrated by using kettlebells that are too heavy, too soon.
Is Competition Necessary?
No, absolutely not. However, competition provides a concrete goal to attain while also providing a structured workout. Unlike standard weight training, the goal of Girevoy Sport is to move a standard-sized weight for as many reps possible within ten minutes in the three competition lifts.
Like running or biking, girevoy sport is an endurance event, but one that concentrates on the muscles of the upper body instead of the lower body. And like those two sports, you don’t start off running a marathon or riding a century.
Make no mistake about it, even with a pair of 12 kg kettlebells, lifting for 10 minutes straight is still an accomplishment and damn good preparation for using double 16 kg bells for the next rank up. The time spent mastering these two weights prepares one to use a pair of 20 kilo bells which then prepares you for the 24s.
This jump from 12 kgs to 24 kgs will take some time. However the time spent with the lighter weights will cause the muscles to adapt and help build the most efficient form for each of the three lifts. That efficiency — learning when to relax and when to explode – will ultimately lead to higher numbers with the heavier kettlebells.
My Own Training Plan
If you’ve been following my blog, you know that I’ve been following the World Kettlebell Club’s (WKC) fitness protocol in order to prepare for attempting to make rank in the WKC system. Previously, one needed to make rank using the 24 kilo kettlebells before moving up to the 32 kilogram kettlebells.
Now however, making rank is a different matter with the option being available to start with a ranking attempt at the 12 kg or 16 kg level.
After trying to do traditional GS workouts with my 20 kg kettlebells and ending up overtraining, I went back to my 16 kg and decided to put the work in with a lighter bell and build up my muscular endurance. I started working out with the WKC fitness protocol, using the 3 traditional kettlebell lifts — the jerk, snatch, and long cycle — but doing them with one kettlebell instead of two.
On February 2nd, I started the “CincinNasty” routine, practicing the jerk, snatch and long cycle, starting at level 5 and hitting my third workout at level 13 on Wednesday, which was one of my toughest yet. If it wasn’t the phone ringing, it was kids fighting. Followed by my son deciding to come into the room with a big slice of pepperjack cheese, the smell of which, in the middle of my third snatch set, made me want to heave my kettlebell through the living room window to get some fresh air.
I finished the workout, but not before cursing my kettlebells, the guy who decided what the competition lifts would be, Russians for inventing the damn things, and any dairy farmer making pepperjack cheese! But I finished it nontheless because I was pissed.
Focus!
So with a black heart and anger in my bones, I was going to try level 14 on Friday, but a miracle happened and a new goal came to mind. Instead of moving up to level 14, I’d do an alternate workout with lighter kettlebells and try to make rank with the 12 kg bells as my Friday workout.
Will it work? I’m confident it will. Although I haven’t been using double bells , I think I’ll be able to translate my heavier single-bell work into a successful attempt at the double-bell rank 4 numbers with the 12 kg kettlebells.
Stay tuned…
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I’m a 68 year old male and the new tables look achievable at the very bottom level but I wish there were age categories as well. Most KB workouts seem to be designed for super fit 20 year olds. If I could compete with people in my age group it would be more fun.
Good luck man. Jerks with the 12′s is a bit tough only because the bells are light enough not to allow your elbows to sink well into your hips. You might feel it particularly in your delts following. I’m going to work on my rank with the 16′s now and today started working (alternating workouts with the 16′s) with the 20′s.
I like the new ranking as well. Helps keep the ego and body in check without trying to move too quickly to the bigger bells.
Hi George,
You’re not the only one to be asking about age brackets. I made a quick check of a few kettlebell/GS forums and found several comments along the same lines as yours. I’m wondering if this can be addressed in local or regional contests. I agree, though, it would make the playing field a bit more level.
Jim
Hey Howie,
Thanks for the encouragement. I hope your training goes well.
Jim