“Fast Tens” and Kettlebells
By Sandy Sommer RKC on in Featured Articles, Training Tips & Tricks
Dan John, Sr. RKC wrote a wonderful article in the RKC manual about “Realistic Reps.” For most of us, we have about 10 quality reps in us. Quality is the key word here friend. I read all the time about “so and so” doing this and “such and such” doing that. Well, I’m here to tell you that you shouldn’t believe all you read. Better to do 10 quality sets of 10 then 5 mediocre sets of 20. If you need volume, then please add sets.
Are there circumstances that dictate otherwise? Of course. For example, if you want to be an RKC instructor then it would be a good idea to be able to do 100 snatches in 5 minutes.You can nail the RKC snatch test by doing sets of 20 and that is one strategy. You get no bonus points for finishing in under 5 minutes.
Doing more than that could well have diminishing returns. We should all be training in order to train another day. We aren’t talking Girevoy sport here. Simply conditioning.
If you want to get in great shape, then here is a simple and elegant program for you. Please make sure you properly warm up and cool down. Dragon Door has some wonderful DVD and print products just for those two things. I use Relax Into Stretch.
As always, make sure you know what you are doing. Swinging a kettlebell does not mean that you are doing a kettlebell swing properly. Please find out how to train safely. Use a local RKC. Email me your location if you want a recommendation. I’m happy to help!
Monday: Two handed Kettlebell swings, As many quality reps as you can manage in 12 minutes. Not selling yourself short on quality. (Track your numbers) 10 minutes of alternating Turkish Get Ups. (Use the right bell. Too heavy isn’t the right bell)
Tuesday: Kettlebell clean and press left and right, 1-2-3/1-2-3 and so on. Do as many reps as you can in 15 minutes.
Wednesday: Swings. Do some two handed, some one handed and some transfers. As many reps as you can manage in 20 minutes. Again, not to beat a horse but quality is the key.
Thursday: Do whatever you want. I suggest that Pull Ups would be good.
Friday: Kettlebell Thrusters. Use Double kettlebells if you have them. I’ve included an old video for you to check out.
Do sets of 5. As many as you can manage in 15 minutes.
Train with purpose,
Sandy Sommer RKC
2 Comment(s)
By Adam on Jul 6, 2010 | Reply
Hi Sandy,
I just read your recent post and noticed that you recommended Relax Into Stretch. I am currently debating purchasing either that book or Super Joints. I was wondering if you had any advice on which book I should purchase first. I’m currently working my way through Paul Wade’s convict conditioning if that helps. Thanks in advance!
By Sandy Sommer RKC on Jul 6, 2010 | Reply
Adam,
I have the Relax Into Stretch as well as Fast and Loose. Either are fantastic. I don’t have a copy of Super Joints. I lent it out and never saw it again LOL
Train with purpose,
Sandy Sommer RKC