This is an excellent Density Training Program given to me by
Coach Ethan Reeve.
However when I wrote my plan down on paper I saw a problem. I
would have to increase each set by 1 rep every single week to
reach my meet goal. I was not 100% sure that I could do this for
20 consecutive weeks, and even if I could, I would miss my goal
by 2 weeks.
Fortunately, I had two 40kg kettlebells sitting in my garage.
So I decided to
use them.
After completing 4 weeks of the above program with 2 poods, I
switched to a 4 week cycle of Density Training using 2.5 pood
KBs. The reason for this was quite simple. Build up strength with
the 2.5 poods and be able to do more reps with the 2 poods.
For my first workout, I thought I would cycle back 2 weeks and
match the volume of the session I had 2 weeks prior. Here is how
I calculated the volume I needed to do with 2.5 poods.
For 32kg KBs I did 18 sets x 5 reps = 90 reps. 90(32kgx2) = 5760
kgs
For 40kg KBs it would be 24 sets x 3 reps = 72 reps. 72(40kg*2)
= 5760 kgs
After my first workout with 2 40kg KBs I was surprised. I failed
to even come close to matching the volume of my first workout.
I managed a total of 14x3 for 3360 kgs. As I look back it makes
sense, but at the time it did not. For example, I can deadlift
390 5 times but can only deadlift 450 twice, hence I get more
volume with a lighter weight.
Another twist I threw into my routine was I started doing snatches
and jerks on the same day. I also started compressing the rest
period between the two workouts.
The second week I added another unexpected element to my routine.
I duct-taped a 5 lb sandbag to the bottom of each 40kg KB, giving
me a pair of 93 pounders. I owe the knowledge of this technique
to Mike Mahler RKC and Eddie Kowacz aka Green Ghost, of the DD
discussion forum, but it was some kind of dare from Steve Friedes
that actually got me to tape extra weight to my 2.5 pood. Curse
him - ;]
Being the lazy boy and glutton for punishment that I am, I decided
it was too
much work to take the extra weights back off of my kettlebells.
So they stuck.
By the 3rd week, I was forced to switch to a more strength oriented
approach of 7-12 sets of 3-5 reps with 1-4 minutes rest between
sets. This is a far cry from the 24 sets of 3 reps I had originally
planned. But it is much more manageable and it is the course of
action I would recommend.
This is currently the 3rd week of my 4 week 2.5 pood training.
Next week I will cut the volume in half, and try for 6 reps every
set. Which I should be able to make no problem. Then I'll switch
back to training with the 2 pood.
Here are a few guidlines that I am going to follow next time
when switching
from training with high reps to low rep kettlebell strength training.
For high reps, I'll train with Density
Training, or Ladders as I normally would.
For low rep strength, I will follow a more
strength oriented program. 5-10 sets of 3-5 reps with 1-4 minutes
rest between sets.
I do not expect to be able to match volume
I can get with lighter weights.
I will slowly and progressively add heavier
weights to my KB. Going from 72lbs to 93lbs is a large jump. However
going from 93 lbs to 96 lbs is not.
I'll know if I reached my goal of increasing reps with the 2
pood snatch soon.
I plan on maxing out Jan 25th of 2003.
Happy, Safe, Productive, and Strong New Year to all!
