Kettlebells - Time to Get Back At It

It has been a long time since I've mentioned kettlebells.  That's pretty much due to the fact that it has been a long time since I've worked with my 'bells.  After my lung function started dropping, and a steroid pulse didn't resolve the issue, I decided to lay off the exercise to see if that might help. So the last time I swung a kettlebell was back in December.

Since my last workout I've lost 18 lbs and and about 1.4 liters of lung capacity. As you can imagine, after the weight loss and the procedures I've undergone these past few months, my body is fairly de-conditioned.

When my current issues with my lungs began, I was seriously training to be competitive in this past April's Tactical Strength Challenge.  Not being able to compete was a major disappointment.  I really enjoy working with my kettlebells and was proud of the fact that I could easily one hand swing the 32 kg 'bell, and two hand swing 40 kg's.  Learning the snatch was an awesome achievement to me. I miss the workouts, the focus, and the goals.

Well... my surgical and transplant teams have both cleared me to exercise as I see fit.  So I did this today:

I have officially registered for the Fall TSC.  It is a done deal.

What's the Tactical Strength Challenge you ask?

The TSC includes three movements:

• A max powerlifting deadlift (three attempts) 
• Pull ups for max reps (palms forward, no kipping, neck must touch the bar) 
• Kettlebell snatches for max reps in a 5:00 time period.

I had very specific goals for the TSC when my lungs were doing so well.  Now my goal is just to compete and prove to myself that I can do it.

Even though I'm deconditioned, my body still knows the movements so I won't be starting from zero.

It is time to get after it.

The local TSC will be held at Crucible Krav Maga.  I've never trained at Crucible, but Mike Coffin is a Strongfirst SFG Level 2 instructor and that is all I need to know.

I'm very excited about getting reacquainted with my little friends.

More information on the Tactical Strength Challenge

Five months... wheew.  Off we go.

TSC Training Program Week in Review - Week 3

It took a bit longer than expected to get Week 3 in the books.  I've been having some issues with declining lung function and the Team ordered a Bronchoscopy with biopsy.  I had to take a few days off after that procedure to recover and make sure I didn't cause any issues.

The next TSC will be held in April and includes three movements:

• A max powerlifting deadlift (three attempts) 
• Pull ups for max reps (palms forward, no kipping, neck must touch the bar) 
• Kettlebell snatches for max reps in a 5:00 time period.

The training program I am following has been developed to help people get ready for this competition.

Pull up progressions are proving more challenging than expected.  I'm going to give it one more week before I decide to change pull up programs.  

Deadlifts are progressing well.  My last workout was with the 43# plates.  A larger diameter plate did make it easier to maintain better form at the bottom of the movement.  I do still have work to do on form, but it is improving with each set of practice.

I've modified the snatch protocol just a bit to better support my current abilities.  The protocol is to do sets of snatches on the minute (OTM). Each set is considered as the program number of reps with one hand, switch hands and repeat.  That was kicking my rear.  Yesterday I did sets by switching hands OTM. I did 6 reps with my left hand, sat the kb down, then did reps with my right hand OTM.  I repeated OTM until I got in the 7 sets with each hand.  It wasn't easy, but it was doable.  I'll work on compressing the time when I'm conditioned enough to do sets of 10 with each hand OTM.

The Turkish Get Up is a beautiful movement that takes focus and skill to perform safely, especially with heavier weights.  The day I received my CT results was not a good day to do get ups.  It was in the low 30's outside, the kettlebells were cold, and I was distracted.  I almost dropped the 24 kg 'bell so cut that workout short.  Other than that one day, get ups are progressing nicely.

The next two weeks:

TSC Training Program Week in Review - Week 2

Week 2 of my Tactical Strength Challenge Training Plan is in the books.  It is the day to 'Rest and Evaluate'.

The next TSC will be held in April and includes three movements:

• A max powerlifting deadlift (three attempts) 
• Pull ups for max reps (palms forward, no kipping, neck must touch the bar) 
• Kettlebell snatches for max reps in a 5:00 time period.

The training program I am following has been developed to help people get ready for this competition.

The week went very well. My deadlift form is improving with each set, as are my kettlebell snatches.

I find it interesting how deadlifts affect my kb swings.  I wouldn't have thought that 10 total deadlifts would make my swings feel so heavy, but they do.  I was thinking that starting this program would set me back a bit on my path to achieve the Simple standard of Simple & Sinister. I'm sure that is not going to happen now

My Turkish Get Ups felt strong this week so I started progressing back to 24 kg.

The snatch sets are x snatches with my left hand, switch hands then x snatches with right. Set the kettlebell down for rest, then repeat.  The goal is to start the sets at the top of the minute, every minute.  It is going to take awhile to compress the time down to 1 min/set.  I've been having some issues with decreasing lung capacity over the past month, getting that lined out should help.  My form is really improving in this movement and I'm not beating up my forearms at the top of the movement.

Pull ups are still a sticking point. I used the orange assist band (#0) this week, but had to incorporate the red (#1) band in to finish a couple of the sets. I'm going to reset to Week 1 of the pull up progression for next week and get these down.

I'm half tempted to start progressing the Goblet Squats to 32 kg, but will wait a bit on that one. I'll leave the swings and squats alone while I'm learning and progressing in these new movements.

I am really thankful that I built a strong foundation with swings before starting this program,having a strong swing has really helped with the new movements.

The Plan for the next couple of weeks:

TSC Training Program Week in Review - Week 1

It is Day 6 of the first week of my Tactical Strength Challenge (TSC) training program.  Day 6 is "Rest and Evaluate" day.

The TSC includes three movements:

• A max powerlifting deadlift (three attempts) 
• Pull ups for max reps (palms forward, no kipping, neck must touch the bar) 
• Kettlebell snatches for max reps in a 5:00 time period.

Up until last week, it had been decades since I performed a barbell deadlift, and hadn't ever done a kb snatch. So I went to my coach, found my deadlift program weight and learned the snatch, kinda sorta. I also worked out my training program for the time leading up to the competition. 

It's only Week 1, and I've already made modifications to the program.

First modification was my deadlift weight.  I was supposed to lift 105 lbs on Day 1 and 115 lbs on Day 4.  I don't own a set of plates and could only afford one pair at the moment. So I picked up a pair of 35# plates and lifted 115 lbs both days.  

My next modification was the timing between sets of snatches.  I need to wait until I'm more comfortable with the movement before I start worrying about doing sets at the top of the minute.  My snatch leaning curve is pretty steep, thanks to all of the kettlebell one-hand swings I've done.  I'm really glad that I waited until I had a very strong foundations in swings before starting the snatch.

And finally, I planned on doing my pull up progressions with the lightest assistance band, the Orange Band from Rogue Monster Bands. It is the #0 band with 15 lbs of resistance. I didn't have that band yet so started the week with the Red #1 band with 30 lbs resistance.  I'll start with the lighter band this week.

So what's the plan for the next two weeks?

New Fitness Goals - 11/15/16

When I talked about my fitness goals back in May, I mentioned that I wanted to achieve the Simple standard of Simple and Sinister by my birthday.  Well, my birthday has come and gone and I have yet to achieve this goal.  The standard is to do 100 swings, Ten sets of 10 one-handed, in 5 minutes with a 32 kg kettlebell, rest for one minute, then do ten sets of Turkish Get Ups (5 from each side) in 10 minutes with that same 32 kg 'bell.  I am swinging 32 kg, just not yet in that short of a time frame.  I also took a long time off of TGU's and am currently rebuilding that movement.

Another goal that I had set for myself is to participate in the StrongFirst Tactical Strength Challenge (TSC) next April.  The TSC consists of three movements.  Strict hollow-body pull ups to the neck, kettlebell snatches for max reps in 5 minutes, and a max barbell deadlift (3 attempts).

Want to know a secret? If I want to be at all competitive at my first TSC, I need to get started with some serious training.  Right now I can't do a set of strict, unassisted, pull ups, and until today I've never done a kb snatch, and... haven't done a barbell deadlift in decades.  Talk about starting near zero.

My birthday present this year was a session with my kettlebell coach, Kris Moulton of the Moulton Kettlebell Club. Most of my kettlebell instruction has been via book and video, but there are times when a person really needs some hands on coaching. Kris has been really awesome at those times.  He's helped me progress significantly with my swings and get ups.  His instruction has gone a long way towards my success, and my lack of injury.

My goal with today's session was to clean up my Clean, learn to Snatch, and determine my current maximum deadlift.

We found that my Clean is good to go, just need to get more comfortable with it. I learned that my deadlift is not nearly as strong as I had hoped.  My max, good form, deadlift is 135 lbs. Without going to see Kris today, I would have started my deadlift progression at 135 lbs, 30 lbs too heavy.  We spent most of the session learning the kb snatch.  Lots of swings, high pull swings, presses, and snatches.  I can now snatch :)  Not super pretty, or without thinking, but I can do it safely.  That's pretty cool.

We then worked out my training plan, basically the novice version of this program, then worked on goals.

Now, when I set goals like this, I set them at a level where they can be accomplished at the upper edge of possibilities.  Take my S&S goal for example. I didn't reach my goal, and compressing my time to do the swings down to 5 minutes may be a stretch with my new lungs, but if I didn't have this goal I wouldn't be swinging 32 kg.  I'm happy with my progress.

So here we go for goals come the TSC in April 2017.

Pull ups - 10

KB Snatches in 5 minutes (20 kg) - 100

Max Deadlift - 300 lbs.

If I can achieve these goals, I should finish in the top 50% of the Masters Class.  Masters is age 50 +.

The first two weeks, each week a 6 day rotation:

TSC Plan – Week 1

Day 1 –

• ·         Deadlift – 3, 3, 2, 2 @ 105 lbs
• ·         Pull ups superset w/deadlift – 3,2,1,1 w/orange band
• ·         1-hand swings - 10 x 10 @ 32 kg
• ·         TGU’s - 5 x 1 @ 20 kg

Day 2 –

• ·         Goblet Squats – 5 x 5 @ 24 kg
• ·         Pull ups superset w/GS – 3,2,1,1 w/orange band
• ·         Snatches – 6R 6L OTM for 7 minutes 16 kg

Day 3 –

• ·         Prying Goblet Squats – 1 x 5 @ 16 kg
• ·         Halo – 1 x 5 @ 20 kg
• ·         Pull ups superset w/above 3,2,2,1 w/orange band

Day 4 –

• ·         Deadlift – 5 x 2 @ 115 lbs
• ·         Pull ups superset w/deadlift – 3.3.2.1 w/orange band
• ·         1-hand swings - 10 x 10 @ 32 kg
• ·         TGU’s – 5 x 1 @ 20 kg

Day 5 –

• ·         Goblet Squats – 5 x 5 @ 24 kg
• ·         Pull ups superset w/GS – 4, 3, 2, 1 w/orange band
• ·         Snatches – 5R 5L TOM for 7 minutes 16 kg

Day 6 –

• ·         Rest and evaluate.

TSC Plan – Week 2

Day 1 –

• ·         Deadlift – 3, 3, 2, 2 @ 115 lbs
• ·         Pull ups superset w/deadlift – 4,3,2,1,1 w/orange band
• ·         1-hand swings - 10 x 10 @ 32 kg
• ·         TGU’s - 5 x 1 @ 20 kg

Day 2 –

• ·         Goblet Squats – 5 x 5 @ 24 kg
• ·         Pull ups superset w/GS – 4,3,2,2,1 w/orange band
• ·         Snatches – 7R 7L OTM for 7 minutes 16 kg

Day 3 –

• ·         Prying Goblet Squats – 1 x 5 @ 16 kg
• ·         Halo – 1 x 5 @ 20 kg
• ·         Pull ups superset w/above 4,3,3,2,1 w/orange band

Day 4 –

• ·         Deadlift – 5 x 2 @ 125 lbs
• ·         Pull ups superset w/deadlift – 4.4.3.2.1 w/orange band
• ·         1-hand swings - 10 x 10 @ 32 kg
• ·         TGU’s – 5 x 1 @ 20 kg

Day 5 –

• ·         Goblet Squats – 5 x 5 @ 24 kg
• ·         Pull ups superset w/GS – 5,4, 3, 2, 1 w/orange band
• ·         Snatches – 6R 6L TOM for 7 minutes 16 kg

Day 6 –

• Rest and evaluate.

During Week 3 I'll likely start progressing my TGU's to 24 kg, and will decide if I want to progress my swing to 40 kg.  I may wait until after the TSC to progress my swing.  We'll see.

I use a 6 day cycle so that if something comes up in the middle of the week, the extra rest day won't have an effect on the weekly goals.  A six day cycle is working out very well for me now.  I'll reevaluate this after a couple weeks in and see how I feel after my body gets used to the additional movements.

Right now my body is saying "What the heck..." Flexed my chest in lots of strange ways while learning the snatch, used different muscles all session, and I can feel it.  Tomorrow is a rest day.

And we are off. New goals and a new fitness focus. I'm ready to get after it!