I came across a sad situation the other day. Sad enough that it made me pause for a moment and consider the events that led to it.
My collection of Kettlebells had a layer of dust on them, and I realized that I hadn’t trained with them in quite some time. This meant that entire loading strategies, physical benefits and technical challenges went untrained.
For a guy that trains in a Conjugate method, this is tantamount to leaving money unattended. It’s even worse when you consider that the owner of said dusty bells has received education from both Dragon Door AND StrongFirst.
Two thoughts quickly formed: (1) There were reasons why kettlebells fell out of my training life. (2) There are reasons why they’ve come back.
Taking action on the latter, I’ve begun a short cycle of daily Kettlebell training, much like I would assign to a beginner but with greater potential for variation.
“DGW-30” (Do good work-30 days)
10 Swings,5 Squats,5 Presses
It’s very simple and almost too easy looking.
The primary goal is to Do Good Work everyday for 30 days, and to do each technique perfectly. I believe that is the difference between “Do Good Work” and “Do The Work.”
The secondary goal is to develop each technique so that it would pass muster at an RKC/StrongFirst certification with a test sized bell. Believe me when I say the passable technical standards of these organizations are not easy.
The load can be waved daily and technique variation can be changed whenever I feel the need. Currently I am training the standard versions of each technique as that is both the logical starting point, and supportive of the secondary goal.
For those that get bored easily…
Swing: Two-Hand Swing, One-Hand Swing,Hand-to-Hand Swings or Double Bell Swings. They can be done with a Deadstop, an overdriven eccentric phase or continuous swing, or in the case of double bells, with unequal loads per hand.
Squat: Goblet position, single bell offset, double bells in rack, double bells overhead, single or double bottoms up or with two different bell sizes. I can pause the bottom position or alter how fast I squat in either direction.
Press: Single, Double, See-saw Presses,Single or Double press off the squat. I can also add accommodating resistance with a band or chain to increase starting or lockout strength and change the press position (standing,kneeling, sitting etc)
Thats over 25 variations off the top of my head, which provides months of possibilities. That said, to earn a variation one must possess the standard movement skill with both competence and control, or what I call “Good Work.”