Kettlebell Training for Athletes by David Bellomo

Author:David Bellomo
Language: eng
Format: epub
Publisher: McGraw-Hill Education
Published: 2010-08-27T16:00:00+00:00

Progressing with Kettlebells

There are many ways to progress with a resistance training program. Designing a training program around a long-term goal and then breaking it up into shorter-term goals produces the best results. You are, however, dedicating the program to a specific goal, and it will be slightly more difficult to switch directions if your goals change in the middle of the program.

Another option is to train with a more general, nonspecific program that is flexible. For example, you might work in a moderate range for both volume and intensity with basic exercises such as cleans and snatches, and then use a short (three- to six-week) peaking period when a specific task arises. Whatever path you choose will produce results, but it is up to you to decide which will meet your needs. Again, your body will adapt specifically to what you do to it. There are two basic conditions to this statement:

1. You must give your system enough training stimulation to cause it stress. Here, stress is a good thing. Without stress, there is no need for adaptation, but in this case, adaptation is the training effect you seek.

2. You must allow your system to recover and adapt. If you overwhelm your body and mind by not getting enough rest or by exceeding your ability to tolerate volume and intensity, you will not be able to adapt to your training stress.

Let us examine the variables of training again to explore how we might adapt to different types of stress and therefore make progress. This section will specifically examine volume, intensity, and density. Most major sports, however, require a specific ratio of these variables as well as many others, so it is not necessarily easy to isolate them and then design a program. Increase one, and you might lose the ability to recover from another. It can be a very delicate balance.

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