Go Long
Fortunately for all of us this is not a football related entry. I just like to look at old Raiders pics to remind myself that at one point in time they were a winning team. By going long I am referring to long continuous sets. One of the unique aspects of kettlebell lifting is that the ergonomic design of the implement lends itself nicely to lengthy sets. This provides an opportunity to work not only muscle but tendons, ligaments and joints. It also challenges the cardio-pulmonary systems as well. Also, of course standing under a heavy weight for a long time builds mental toughness while providing a nice opportunity to "get into the zone" as they say.
For my Thanksgiving Day training session I decided to try something I had never done before. A twenty minute set of two arm long cycle. I have done 10 minutes lots of times, I did 15 min last year once and this year I figured why not try twenty minutes. I used the 24kg bells because I really don't think I could go that long with the 32s but since I mention it maybe that will be next November's challenge. Obviously I don't train like this every day. I think it would lead quickly to mental burnout. You have to find the balance between challenge and torture. For me, this type of work provides ample opportunity for both.
It is funny that while I was thinking about this entry I was watching the show 60 Minutes and Michael Phelps was on. He was talking about his training. He said the hardest thing was when his coach would make him swim 10,000 meters for time. His coach said that he did this to his athletes because it made them confident. After this type of work, the competition swims would be mentally more manageable. For me, having gone 20 minutes certainly makes the prospect of 10 minutes more palatable. This set might pay dividends for a while. Oddly enough, I don't personally notice a big difference in difficulty when using the 24kg bells vs. the 32s. The minute set with 24kg for max reps last summer. The last two minutes were pure hell. This 20 min set was much more manageable. I had a long time to get myself mentally where I needed to be.
I think, beyond the mental aspects, these sets are highly instructive. As my coach says, kettlebell sport is all about survival. When the set goes long you have to look for better ways to survive. I realized that it is better on the lockouts if I get the bells a little more behind me on the lockout. Less stress on the chest muscles and shoulder girdle. That discovery alone was worth the price of admission. My coach and others have probably told me this before but for me, I learn through suffering it seems. Bottom line: if you are looking for a new challenge or a way to spice up your practice, try some longer sets.
Speaking of suffering.... I have been working my way through a bunch of yoga reading and videos. Some of the info is useful, some is a little bit out there. I think most of the folks who are into the yoga are well intentioned and serious about what they do. At any rate I was watching some stuff on yoga for the hips and mention was made of the potential for repressed memories to emerge while doing the hip stretches. They say sometimes this can cause intense emotions. Believing none of this, I was deep into pigeon pose and it happened. As it turns out my heel got a little too far into the groin the pain wasn't immediate but it came on fast enough and I then remembered a painful childhood incident where one of my so called buddies whipped a tennis ball at me and caught me square in the nads. It hurt for about ten minutes. So it turns out they were right after all.
Scott,
This is Ross, we met in the Michigan meet this year (I was the british guy).
I definitely agree with the use of long sets exceeding competition duration. They can be a great training tool with regard to both technical focus and prove a great confidence builder when it comes down to 10 minutes on competition day. Almost regardless of the k-bells weight used, you hold onto those suckers for long enough and you'll find yourself in a mental and mental battle!
20 minutes under the 24's! That's rough! If you don't mind me asking how many did you get?
Also, congrats on you're Master of Sport. What a phenomenal achievement! MS is something I aspire to in the distant future. I will hopefully taking my first baby steps toward that goal in Atlanta on Dec 13th where I will be attempting to hit my VII Rank in the Jerk/Snatch and the Long Cycle.
Will you be competing in Atlanta?
Hope you're nads have recovered, that damn pigeon can be brutal!
cheers,
Ross
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Ross:
I remember. You guys were hysterical. I won't be in Atlanta. I wish I could make it but my schedule is pretty busy for the rest of the year. I did 135 reps. I would like to hit 150 at some point.
You are doing both LC and traditional? Way to man up! Good luck.
Scott
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Hi.
My name is Tom Stateler.
I run the http://iamgettingfit.blogspot.com">http://iamgettingfit.blogspot.com blog. I read some of your articles and enjoyed them. I am wondering if you would be interested in doing a guest post for they blog, fully attributed and linked to your site of course. A fresh new post and perspective, will give you backlinks and traffic from my site, while my readers will get a fresh perspective.
If you also wanted to exchange fresh posts. I would be only too happy to do so.
Kind regards
Tom
tomstateler@yahoo.co.uk
http://iamgettingfit.blogspot.com">http://iamgettingfit.blogspot.com
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Tom:
Thanks for reading. I could do that. Let me know what subject you are interested in. I'd be glad to do it. I might not be able to get to it right away but just give me a time frame and I'll get it done.
Thanks.
Scott
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I've always been a fan of an occasional extended or test set with a relatively light weight. It's easy on the joints, but it does work the mental aspect for duration. Good work.
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Thanks Cate:
I think you have done more of these long sets than anyone. You will be at the Arnold, right?
Scott
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Dear Scott,
Congrats on your MS. Please explain to your myriad fans that your success was directly related a secret photo and orange consumption, lest they get other, strange ideas.
OK...I can't keep it in anymore, Scott's secret was a compromising picture of Marty Farrell taped to his bedroom wall...you can barely see it in some of Scott's videos...it's when the hair starts rising on the back of your neck while you watch them, and you don't know why. If there were more nude Marty pictures out there, I am sure there would be more successful MS candidates shortly. I can thing of few other incentives that can spur such a broad variety of individuals to greater, more painful, effort.
BTW, I still haven't opened that big envelope you sent me a few days ago. I won't, and you can't make me. I know it's in there, and you didn't burn it or send it to Ken.
All my best!
Shaf
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Thanks Shaf. Look for the RFP Marty Calendar, coming soon. Here is a little known factoid. Mr. Farrell even has his own special coffee cup he takes with him everywhere. He had it at the Cincy cert. He is high maintenance that way.
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