Strength development with Russian Kettlebell Training
Posted on | May 17, 2008 | No Comments
Strength is good. Whether you are a fragile grandma humdrumming 5 gallon water bottles or beefy gentleman pushing to a gas station, strength comes in handy.
We don’t notice it when we have it but it becomes glaringly obvious when strength is gone.
Tasks that were easy are now far out of reach. As the strength goes, weakness moves in. As that happens, pain usually follows.
At that point picking up a pack of water bottles and loading them in the car can be a back breaking experience…
Quality of life goes down and we become as happy as a wet cat…(wet cats are generally not happy)
Health, wellness, strength and quality of life are well connected and often rely on each other to make you happy.
In other words, strength is good.
There are many ways people go about finding strength.
Using Russian Kettlebell Training is one of the most effective ways to find strength lost and to improve 100 fold your current strength levels.
Warm up: Always warm up before your workout. Warm up should last 10-15 minutes and should be intense enough to get your muscles warm(it’s a warm up after all) and blood pumping. A light jog would work or go for kettlebell drills with light kettlebells. Do plenty of arm circles and hangs to get shoulders ready for the work ahead.
Leading Exercises: A warm up should be followed by leading exercises. Leading exercises are done with lighter weight. They are designed to prepare your body for main exercises.
Main Exercises / Program: Here is where all of the work happens. This exercises are responsible for the gain in strength.
Lift heavy – no more then 5 repetitions per set. Stick to 5 sets per workout.
Rest 90 seconds between sets.
Stick to one exercise per workout.
Choice of exercises: Stick to kettlebell basics – Clean and Presses with 2 kettlebells and Snatches with single kettlebell.
Note about a proper training cycle: Do a 9 week cycle. ( Look for the next article dedicated to training cycles)
Cool down: Always do a cool down. 10-15 minutes of light jog followed up by stretching. It will relax your muscles and you will see better results faster.
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