One of the most frequently asked questions by Gireviks is how to combine traditional strength training with kettlebells. While this may seem like an impossible task that risks over-training and loss of focus, the two types of training actually complement each other and can be successfully integrated. In the course of completing two rounds of the Russian Squat Routine, I have added #100 to my dead lift and at the same time, I was able to achieve some success in kettlebell lifting.

I do not pretend to know more than anybody else does and in actuality most of what follows is the result of learning from various individuals. Pavel Tsatsouline laid the framework and foundation. Eddie Kowacz. (a/k/a Green Ghost) and others on the Dragon Door forum lead me to the Russian Squat Routine (RSR). Other information is the result of a few years of research and experience as a strength coach.

Research has shown that a combination of traditional strength training exercise and explosive exercise is the most effective combination for increasing vertical leap and other markers of athletic ability. Please check out the following web address for specifics: www.education.ed.ac.uk/strength/papers/sls.html

Siff, Hatfield, Dreschler, Davies and many other researchers and coaches have dedicated research papers and books to the subject. I would highly recommend any and all of these resources.

From my experience, a singular focus on one type of training leads to a loss of overall fitness and skill. Now before anybody starts yelling, yes there are times when you must train as specifically as possible in order to maximize gains in a specific area. However, a combination approach allows for enhanced recovery and skill acquisition. Traditional weight lifting provides increases in limit strength. When you combine that with explosive lifting, you are learning to utilize your new strength in a fluid display of power.

In designing a combination program, you must remember to be mindful of the total volume of work. This is especially important in a volume routine, such as the RSR as your workload can reach a very high level if not balanced correctly. During an intense specialization program, it is necessary to streamline the routine as much as possible. The best assistance exercises in the world will not make up for a lack of skill in the target exercise. This is a time to focus on a lift. After the routine, you will be able to identify specific areas to be addressed.

My routine consisted of pull-ups, a press (military press, one arm-one leg pushups, HSPU, etc) dead lift, pistols and abdominal work. The DL was performed as designed (please check the dragondoor.com articles section for Eddie Kowacz's article on the RSR). The other exercises were performed according to the Power To The People idea of 2-3 sets of 5 reps. Training occurred 3-5 days a week during the first RSR and 5-6 days a week during the second RSR. One-month break was taken during December between the first and second RSR. During this break the DL was performed 2 x per week, one heavy session and one density training session, just to keep the groove for the DL.

Kettlebell work was predominately snatches with a press of some form, pull-ups and/or pistols. Windmills were included as a preparatory move. In designing the KB work, density training played an important role. When not going through a specialized routine, upwards of 20 sets would be performed. During the RSR this number was cut in half to a quarter of the previous volume and was further separated by the weight KB used. If the 32kg KB was used, a typical workout would be 10 sets of 3-5 reps for both arms using a brief rest period, such as 20 seconds. When using the 40kg KB, 5 sets of triples for each arm would be performed with about a minute rest between sets.

At the end of the article, I will provide a sample week of training to clarify the program. Now, I would like to discuss the benefits of each routine and why it works to put them together.

The RSR is simply a great program. As the program begins and you cycle through the various weights and volume of work, you will quickly appreciate the elegant effectiveness of the routine. One of the problems I faced in my DL was the tendency to be very explosive with the weight but not be able to maintain the grind to finish the lift. Once you reach a certain point in the routine, there is no way to explode through the lift. A level of fatigue results from the volume and you simply have to grind through the DL.

An interesting aspect of the RSR is the base of 80% of your 1rm for 6x2. These days become vital for recovery but are some of the "tougher" days. You also begin to set mini-PR's as the weight increases and the volume decreases. During the second RSR, pulling 5x5 with 405 was a definite PR. Followed by 4x4 with 425 and 3x3 with 455, you begin to knock off sets that you thought would stay glued to the ground. By the time you reach the 2x2 at your previous max, your confidence is soaring. As you can probably tell, by my enthusiasm for the routine and the 100# increase in my DL, I highly recommend the RSR.

Integrating the KB was, I feel, a big part of the success of the program. The DL results in a very high tension, slow strength. Having the opportunity to explode through the range of motion breaks the more static tension of the DL. The low volume work also provides much needed active recovery. Pumping fresh blood through the area and enhancing the neural groove of the DL, the snatches have a great restorative effect. The caveat is to ensure the volume is low and you remember that your focus is increasing your DL, not your number of snatches.

An additional word on recovery and avoiding over-training, you must listen to your body. Take additional rest days when you feel fatigued. Remember, your goal is to lift as often as possible but as fresh as possible. The KB will assist your progress but only if you continue to recover between sessions of DL, which will become more difficult as the intensity increases. You will want to ensure a very low volume of additional work during the last two weeks. This is when the increased weight really starts to place a great deal of stress on you body. The tapering of the volume and the increasing intensity are purposeful and effective. Make sure you are enhancing this process with the KB.

In the end, you must define your goals and choose the best course of action to achieve them. Eliminate the excess and focus upon what you want to achieve. The RSR provides a basic volume program that can be used to increase your limit strength. Kettlebells provide a means of active recovery and utilizing an explosive lift to maintain a fluid and athletic power.

Sample week:
Mon: Pull-ups + 70# x 5,5
HSPU x 5,5
DL 6x2 @ 385
Pistols +24kg x 6 r+l

Tues: Windmill - 32kg x 5 r+l
Pull-up + 40kg x 3,3
Side Press 40kg x 3 r+l, 2 r+l
Snatch 32kg 3r+3l x 10sets - 10 seconds rest between sets
Pistols 24kg x 6 r+l

Wed: Pull-ups +45# x 8, 8
1arm-1leg pushups x 5,5 r+l
DL 6x6 @ 385

Thurs: Pull-ups +32kg x 5,5
Pistols 32kg x 6 r+l
Snatch 32kg x 15, 10 r+l

Friday: Pull-ups +35# x 10
1arm-1leg pushups x 5 r+l
DL 6x2 @ 385

Saturday: Windmill 32kg x 5 r+l
Snatch 40kg 3r+3l x 5 sets - one-minute rest between sets

Sunday: OFF

Brett Jones is a Senior Russian Kettlebell instructor based near Pittsburgh, PA. He found In Motion Athletics, which is a group and individual conditioning service utilizing movement based solutions to release the athlete inside of you. You can check out his website at www.inmotionathletics.com.