December Kettlebell Challenge Lessons
After my first IGX Kettlebell Challenge, I thought I’d post a few thoughts on the preparation, the event itself and my plans for future training.
First off, as I was entering my first two minutes of snatching, I quickly realized that my endurance needs a lot of work. I thought I had prepped enough, but I was winded pretty early on. To properly prepare for an event like this I need to do several things, one of which is adding running or biking to get my endurance up.
Second, I need to learn to go longer with each hand (that doesn’t really sound right…). I’ve been training for quite a while with multiple hand switches while snatching. In fact, I wouldn’t have been able to complete the 5000 rep challenge without them. However, for 2009, I plan on training to make rank in the WKC system and will need to train towards actual conditions. As a result, I’m going to have to start training for longer duration sets with each hand. I’ve also been alternating sides as I train (i.e. right/rest, left/rest) but I’m going to switch to completing one side before starting the other.
In order for me to make Rank VII, at my bodyweight of 85 kilos (185), I’m going to have to achieve a combined Snatch and Jerk total of 160 with a 24kg kettlebell, and 40 reps in the Long Cycle Clean and Jerk with the 24 kg. This also means I’m going to have to start practicing the jerk with two bells, something I’ve haven’t been doing.
My plan, then, is to try a number of different training methods to get me to that goal. And I’m shooting for June to make that rank. That’s six months to put the various methods to the test and see which suits me best.
I hope you’ll follow along and hit me up with any suggestions and constructive criticism of my technique.
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Nice training goals!
One of the things I intend to do with my Snatch training is to continue to work the single hand switch, but as I approach my limit with the second hand, is allow for another one minute (or so) on each side switching hands again. That way I can continue to work my body and breath to handle to longer to come sets. And of course heavier One-Arm Jerks are also a great compliment to help not only your Jerks but Snatches.
Keep up the good work!
Good luck to you making rank. I’ll be following your journey closely. I find myself slowly moving away from doing heavy KB power, low-rep work to strength-endurance.
Watching Coach Scott Helsley achieve his MS rank is quite inspirational.
Mark and Howie,
Thanks for the positive comments. Keep me posted on your own workouts. I learn a lot from following other people’s training and am always interested in hearing about what’s working/not working for folks.
Jim