KDF Kettlebell Challenge

[curlbroscience]

Wow great work Paul! Osu!

[paul]

Thanks sotacram. I'm concerned about the lockout of the snatches, I'm sure when I do the video it will show it. What really seemed to help when I was doing this was to use a double breathing pattern, I didn't get gassed as fast when using the normal pattern as taught in Hardstyle.

[curlbroscience]

Can you explain the double breathing pattern Paul?

We need a buddy to say good/bad in speed snatching

[paul]

The breathing pattern taught by the RKC is to inhale at the hike pass and exhale at lockout. Double breathing there is an in/ex at both lockout and hike. Using the snatch, at lockout you exhale, when initiating the drop inhale, at the beginning of the hike exhale, at the very end of the hike inhale then snatch to lockout, repeat. This works for me on light to medium bells for longer sets. I don't use it for heavier bells resorting to the Hardstyle pattern.

[meguro]

Good stuff, Paul! A bit clueless on the double breathing myself so any advice and vids are appreciated.

[curlbroscience]

I guess I understand the double breathing mechanic as short bursts like punching the breathe out at the bottom and top of the swing/snatch.

To put it in kumite terms, shhh shhh shhhh for each tsuki geri waza (double breathing). Instead of inhale tsuki geri waza, exhale (RKC style breathing).

Both punch the breathe out to be certain I assume.

[paul]

I first learned the double breathing pattern from a video of Dave Whitley speed snatchingbut I can't find the video, I did find a thread on the Dragon Door forum from a guy who did the RKC snatch test in 4 minutes where Whitley commented on the double breathing technique:
kbforum.dragondoor.com/showthread.php?t=152552&page=1

Also Mark Reifkind did a post where he likened the Hardstyle breathing pattern to training in the mountains and using the double breath like a race on sea level:
rifsblog.blogspot.com/2008/05/snatch-vo2-what-difference-breath-makes.html

[MMX]

Also sounds like the kind of breathing Steve Cotter likes(Although his is GS oriented so it is kind of different)

I am gonna make a T-Handle this weekend for some Heavy Swings(75-80lbs to start). Hoping that will transfer to more hip power for the 24kg in under 5 min.

[curlbroscience]

Pictures prease MMX

Salted Paul for the posts on Double breathing.

[meguro]

Oct 4, 2012 11:13:54 GMT -5 MMX said:

Also sounds like the kind of breathing Steve Cotter likes(Although his is GS oriented so it is kind of different)

I am gonna make a T-Handle this weekend for some Heavy Swings(75-80lbs to start). Hoping that will transfer to more hip power for the 24kg in under 5 min.

T-handle, great idea MMX! I was very close to pulling the trigger on a 32 kgs kb, figuring I'd need something heavier in order to make the 24 kgs kb easier. I'll load up my dusty T-handle, get to swinging heavy and save some cash. ( still want another kb ;D )

[MMX]

Oh I still plan on the 32kg kb x2 but for now T-Handle is a cheap and easy way to pull some heavy weight.



I am following Ross Training's construction guide.

[meguro]

I used the same plans. Real simple. Don't go any longer than 3" on the handles. Also, tape over any exposed threads on the handles, they will cut you.

[MMX]

Yeah I think I may buy one 6" nipple and cut it down the middle and sand the cut ends. Problem solved there.

[MMX]

Interesting article on 200 snatches..

www.dragondoor.com/articles/200-snatches/default.aspx

Completing 200 snatches may at first seem a bit daunting even overwhelming. This 200 rep snatch workout is very simple to execute, virtually guarantees you will reach your goal, and still leaves open further challenges and progressions.

After a full warm up, select the appropriate kettlebell: for example, 53 pounds for men and 36 for women. The training protocol will proceed as follows:

1 rep left 1 rep right
2 reps left 2 reps right
3 reps left 3 reps right

Use a hand to hand switch except for rest periods. Continue up the ladder until 10 reps left and 10 reps right are completed. At this point reverse the pyramid so the next set would be 9 reps left and 9 reps right. Continue down the ladder finishing with 1 rep left and one rep right. Do the math. You will have completed 100 reps with each arm or a total of 200.

Rest periods are arbitrary in the workout. The first few sets may require no rest breaks at all while sets at the top of the pyramid may require a rest of varying lengths. Attention is focused instead on total time to complete the entire sequence. For example, if it took 20 minutes to complete the pyramid the first time, the goal is to beat that time the next workout and so on in each successive workout until you reach a specific goal — perhaps 15 minutes. Consequently, the intensity may be bumped up using the time variable. The other variable would be weight. Once a certain time goal is reached, simply go to the next heavier kettlebell.

This workout relates to snatches. Of course, any number of other exercises could be used with the same protocol. If more reps are desired, simply add another rep at the end. Pyramiding to 11 reps would yield 121 total reps. Pyramiding to 12 reps would yield 144 reps and so on.

Beginners or those not yet ready to go for 200 snatches consider the following strategies. Start with a smaller target number — for example, 25 snatches with each arm. Use the same protocol only working up to 5 reps then back down to 1. For 36 reps pyramid up to 6, for 49 pyramid up to 7, for 64 pyramid up to 8, and for 81 pyramid up to 9 for each arm. Another strategy is simply to use a light weight for the desired number of reps, gradually increasing the weight over time. A final approach is to increase both the rest period and total times for the workout. By manipulating these variables, the trainee will safely work up to the 200 rep workout.

Whatever repetition goal is selected, the fact that each workout begins with one repetition adds a safety factor to the workout since the more demanding sets will occur after the snatch lift has been completed several times. Time, weight and reps are the motivating factors and provide clear feedback for progress.

The workout is challenging with clear strength, strength endurance and aerobic benefits. Give it an honest try and feel free to give me feedback.

Steve Gould M.S.,CSCS, RKC II

[curlbroscience]

I'm feeling much better now. I am going to give the 200 snatch test a shot this weekend.

;D