Week A7, Day 4

40mins

A1. Get-Up segment series 24kg x 1/1
A2. Turkish Get-Up 16kg x 3/3
A3. Turkish Get-Up 32kg x 1/1

Perform A1, then A2, and A3, in sequence, for 2 rounds.

Week A4, Day 6

Variety 2

A1 Loaded Clean 32kg x 5/5
A2 TGU 32kg x 1/1

Alt A1 & and A2 for 3 rounds

B DSW 24kg’s 3x5

3-5mins rest

Week A4, Day 5

M Ballistics

HGU 24kg x 1/1 + rotations
Sw 24kg x 5/5

Sn 24kg x 48/4:51mins
(8/8) every 2mins x3

Pullups: Isometric holds

Week A4, Day 4

M Grind

A DCP 20kg’s x 27/9:00mins
(1,2) on the minute x 9

B DFSQ 20kg’s x 27/9:45mins
(1,2) x 9

C DCP 20kg’s x 21/6:50
(1,2) on the minute x 7

D Pullups: Isometric holds

Week A4, Day 3

Variety 1
A Floor Press 32kg x 3x2

B Sw 32kg x 2x10/10

3-5mins in between sets

Week A4, Day 2

L Ballistic

Sn 24kg x 40/5:26mins
(5/5) x 4

Week A1-A3 review

I introduced Fatigue Cycling with signs of success; increased work-rate; efficiency in training. Obviously the greatest benefits can only be reaped with continual use, which I am not doing, because I needed a slightly more flexible program, due to a change in my schedule. To fit in the required work, I can now use multiple 5-15min sessions throughout the day, rather than committing to a single session. In light of this last condition, I also felt it necessary to step up from 5 days of training to 6 days. Do note that I have kept the same lifts, and that varying reps, sets, frequency, rest or load is a legitimately successful way to train.

Snatch times have been gradually improving. I can now consistently achieve 8/8 snatches with the 24kg in 50sec without any undue strain on my elbows or grip. As a result the 24kg feels lighter than it did a few weeks ago.

The pulse pull-ups have also showed promise, and are evolving into an isometric component of my training, and hopefully rehab for my elbows. I will post a lengthy segment on isometric training in the coming weeks, with a review of my progress also.

Alexander Zass – The Amazing Samson

One of the earliest proponents of isometric training developed amazing strength, obviously.

Turkish Getup 40kg

Here's what you do on a rainy Saturday morning;

This isn't picture perfect form, as I've recently moved to a viewpoint that any reasonable means of performing a Get-Up is ok, as long as it meets my main criteria that any movement is deliberate and controlled. If you don't know why or are unaware as to what you are doing whilst doing these then you need to pay more attention to your form. Also, whilst there are certain methods of performing a Get-Up as taught at kettlebell certifications and such, I believe that allowing each trainee the opportunity to discover how to move on their own and perform this movement is extremely valuable. This is not a dismissal of knowledge in this area, as I encourage everyone to seek further understanding, but a call to greater self-reliance-- rather than rely on remembering a multitude of technique cues, the trainee listens to feedback from their body, and hopefully a coach, for maximum performance. I might cop some flak for that, but I learn a movement more effectively by paying attention to what I’m doing, and not necessarily what some “rules” would have me do.

Week A3, Day 6

TGU 16kg x 4/4, 24kg x 3/3, 32kg x 1/1, 40kg x 1/1
SN 16kg x 5/5

SN 24kg x 164/35:51mins
(10/10) x 5 in first 20mins
(8/8) x 4 in the remaining time

Today was random day. I wasn’t feeling quite well from the week and had poor sleep the night before, but still managed put up an ok 40kg TGU, whilst Snatch training was randomized—I started with 10/10 every 4mins and reverted to 8/8 towards the end. I had effectively performed the same volume from the previous week but decreased the time by 10mins, with no grip or elbow issues.

Week A2, Day 6

Partial TGU progression 20kg x 1/1 > floor to lunge
TGU 16kg x 3/3, 32kg x 1/1
GSQ 16kg x 5
SN 16kg x 5/5, 24kg x 5/5

SN 24kg x 160/45:51mins
(8/8) x 1 every 5mins x 10

Average set length 50-51sec.

Today’s session was much easier. I still had to go hard, but it felt easier. Once I get 12 sets of 8/8 easily, I will move up to sets of 10/10 x 10, and progress to 12 or more sets.

Same story with the Get-ups: once the current kettlebell feels light, progress to more reps or a heavier kettlebell eg. When 16kg x 5/5 is reached, start with 20kg x 2/2 and progress to 5/5. In this way, slow and steady improvement is assured. It’s momentum that I am looking to build. Remember, its consistency and moderation over intensity.

Week A1, Day 6

TGU 20kg x 1/1 floor to lunge
TGU 16kg x 3/3, 32kg x 1/1
SN 16kg x 5/5, 24kg x 5/5

SN 24kg x 128/35:52mins
(8/8) x 1 every 5mins x 8
Average set length 48-50sec.

Saturday’s session, or Day 6, is primarily based around a 60mins Snatch session. The reasoning being Tuesday, or Day 2, is for developing speed, whilst Day 6 is for building up a firm base with easy, long training. It is primarily a strength building session in a ballistic lift.

Rock, Iron, Steel - The Book of Strength, and my personal approach

This is one of my favourite books of all time. In it, Steve Justa lays bare his training methodology- which is so far removed from the pump and preening routines going about nowadays that it is iconoclastic in many ways.

Forget about “intervals” and going for the burn, or any other “functional” training you know about. He espouses sensible and intelligent hard work, and diligent application of one’s self to mastering strength, rather than simply getting owned by a workout.

His definition of functional training is unlike most people’s or trainer’s definition. Today, most people understand it to mean any movement or lift which mimics what used to be manual labour only decades ago or, performing a function of some sort (and somehow heavy barbell lifting or bodyweight lifting is not functional?). Dragging, odd-angle lifts, hammers, tyre flips, throws, or sadly, rehab exercises used as primary exercises, are all deemed functional. Those that approach movements that might be used on a farm are getting closer to the man’s approach. The idea is sound, and there is some anecdotal evidence to back up farming manual labour as a viable mode of strength development. Athletes that are of a rural background are often more injury resistant and respond physically to strength and conditioning programs more effectively than those of a more urban upbringing.

Steve Justa’s methods lie just beyond the farmboy manual labour mimicry, by adding a more mature and manly approach to developing strength.

I am not going to reveal much more about the contents of his work, as I would rather the reader pursue this on their own and open their perspective to what it truly means to be “functional” and strong. To my understanding the book is now out of print, but there are copies available through amazon.com. Again, it’s well worth the effort of tracking it down and getting your hands on it.

I mention the book as I am taking a different approach to my own training.

I am going to follow his Singles Workout Strategy No.6, except with slight twists to make it more effective for kettlebell implementation. It does mean a number of kettlebell sizes will be required, which may put this outside the realm of some enthusiasts, but it gives you a decent idea as to his approach.

30-40 kettlebell lifts

1.       Perform all 30-40 lifts every second or third day. For myself, that will be M-W-F template.
2.       Perform 1 single in each lift, with 30-90sec rest between lifts.
3.       Use kettlebells that are challenging enough to limit you to a couple of reps or less, without psyching up for the lift or too much of a warmup.
4.       Max out each lift once a month.

Don’t need to max all lifts in the same session, kettlebells aren’t heavy enough. If you feel you can get a double in a lift you could only get a single with previously, then go for it. Just stay away from lifting “on the nerve”. In other words, leave a rep or two in reserve.

Occassionally, try a heavier kettlebell, if it goes up smoothly, then stay with it. If you’re feeling in the dumps, lift lighter kettlebells or choose easier variations.

One possible way to structure this session would be incorporating a; Push, Pull, Hip Hinge, Squat, and a movement for the Core. Then perform as many circuits as you like. I would limit each session to 60mins or less, so you’re moving at a decent pace. 

Place more complex or demanding lifts earlier in the session. This goes for unstable movements before stable, and ballistics before grinds.

I will also be doing additional training on top of this, but I will reveal that later on, once I have some results.

If anybody tries this, let me know how you went. I will post up progress every month or so.

Week 15, day 6

LSD – Walk/Jog, 1:56:35 total @ 139 Avg. HR (L)

Lap 1- 21:32
Lap 2- 22:53
Lap 3- 23:43
Lap 4- 24:11
Lap 5- 24:14

As usual, despite minimal sleep still felt great during the session, and I feel I finished stronger than I had started. I could’ve gone for another lap.

My broken toe has healed well and felt no discomfort, so no more strapping.

Week 15, Day 5

ROP (M)

Half Get-Up 24kg x 2/2
Windmill (20kg, 24kg, 32kg) x 1/1
Front Squat 20kg’s x 6, 5, 4, 3, 3

A CP 24kg x (1,2) x 6

B Swing 32kg x 160/11:10mins
(10/10) every 1:30 x 8

I was tilting forward more on the bottom which seemed to help efficiency. Forearms were pumped up after this set.

C Pullups 5 x 4
5mins rest between sets.

Felt a little sick today so took a bit easier.

Week 15, Day 4

ROP (V)

Morning Weighted Recharge
Perform as a circuit, meaning one exercise after the other, with little or no rest.
All lifts are performed with a single 16kg kettlebell

Deadlift x 5 > Goblet Squat x 5 > Swings x 5 > Suitcase Deadlift x 3/3 > One-leg Deadlift x 3/3
Rest briefly
RKC Arm Bar > Reverse Grip Floor Press > Bottoms-Up Half Get-Up

Downward Dog into Cobra
V-Sit and 16kg press x 3/3

Dead Snatch 24kg x 2/2, 32kg x 2/2

Week 15, Day 3

ROP (L)

Half Get-Up 24kg x 2/2
Two-Hands Anyhow 20kg’s x 1/1
PUPP One Arm x 10/10sec
Front Squat 20kg’s x 6, 5, 4, 3, 2

A CP 24kg x (1) x 9

B Snatch 24kg x 30/2:36mins
(5/5) x 1 x 3

C Pullups 4 x 4
5mins rest between sets

Week 15, Day 1

ROP (H)

HGU 24kg x 2/2
Windmill 24kg x 5/5
PUPP One Arm x 10/10sec
Front Squat 20kg’s x 5, 5, 4, 3, 2

A CP 24kg x (1,2,3) x 5

B SW 32kg x 100/4:40mins
(10/10) on the minute x 5

C Pullups 6 x 4

Week 14, Day 6

ROP (V2)

I broke the 4th toe on my right foot last night stumbling about the house in the dark, half-asleep. Serves me right I suppose. I taped it up hoping it’s just badly bruised but it hurt to put any weight on it, and very painful to bend it- even walking had to be abandoned, as I could barely get my HR over 100bpm. Not much of a stimulus there.

I instead performed Variety Day 2 according to ETK.

A1 Clean 32kg x 5/5
A2 Half Get-Up 32kg x 1/1 (as I couldn’t get into lunge due to broken toe)

Alternate A1 and A2 for 5 rounds.

B Sw 40kg x 30/8:24mins
(5/5) every 4 mins x 3

I think in future I might work in Variety Day 2 prior to LSD work. It shouldn’t affect it as it is low volume, and long rests are taken between sets. Should be interesting to see how it works out.

Week 14, Day 5

ROP (M)

Half Get-Up 24kg x 2/2
Windmill 24kg x 3/3
PUPP OAOL x 1/1

Front Squat 20kg’s x 5, 4, 4, 3, 2

A CP 24kg x (1,2) x 8

B Sw x 100/6:15mins
(10/10) every 1:24 x 5

C Pullups 4 x 4
5mins rest between sets

Week 14, Day 4

ROP (V)

Half Get-Up x 2/2
Reverse Grip Floor Press 16kg x 3/3
TGU > Windmill > Bent Press 16kg x 1/1
V-Sit Press 16kg x 4/4
Dragon Flags
Downward Dog into Cobra