Plateaus are not good, right?

In sporting terms a plateau is deemed to be a bad thing if you want to progress. Comments are common such as "If you follow the same training plan repetitively you'll reach a plateau and not improve". To a sense I agree, to another I don't. Yes, if your training plan isn't progressive or periodic you're just getting your body to get used to a constant workload and not improving...it's a given fact. You'll get bored and eventually fall away disillusioned.

But a plateau can be a good thing. If you reach a plateau it's important to recognise it. If you find yourself capable of achieving your target you need to drive that level of ability home. That then becomes a foundation for the next level.

OK, why am I giving my thoughts on this? I'll explain. When I started with Kettlebells I went with 12Kg bells. The first test I did I failed to complete the duration of the test in both disciplines of the Biathlon, namely the jerk & the snatch. The second test I did I averaged over 15 jerks per minute and over 21 for the snatch. That was my plateau. Beating my body with 12s was now not an option. The important thing was to progress either with volume or weight and considering volume was going to be difficult to achieve much more then weight is the option. So my next level was for 16Kg kettlebells. My first test was as successful as my first test on the 12Kg kettlebells. 78 reps completed but failed to meet the full time allocated in the jerk and not much more success in the snatch. This gave me a new target as endurance and correct technique now had to kick in - not strength in the shoulders. I soon discovered to achieve both of these that flexibility had to be paramount before I could rely on endurance or technique.

I'm now happy that I'm approaching the next plateau of 16Kg kettlebells. What this means is different than what it meant in the 12Kg plateau. It means that I can probably compete in the 16Kg range shortly and "probably" last the full length. As I say - I'm approaching it...there's a bit of time to go. So progression can be subtle but as per a previous post you need to listen to your body to see what you are capable of. I know I'm progressing as I completed a good week of training which I wouldn't have been able for previously - not world class but my class. This weeks training consisted of:

• 1 hour on bike & 20 mins flexibility in the morning followed by 1 hour at the club with another 20 minutes flexibility on Monday evening
• Tuesday was 1 hour assistance training at home with another 20 minutes flexibility
• Wednesday was 1.75 hours on the bike hard riding with 20 minutes flexibility
• Thursday just flexibility
• Friday I was in good form to try single 20's & 24Kg bells on various exercises at the club.
• By Saturday I'm feeling strong if not initially suffering from a peculiar, temporary muscle pain in the shoulderblade.

But at this stage I'm looking at using 20Kg and occasionally 24Kg to assist in reaching this plateau. If the weather is fine maybe this plateau may be the last but I'd doubt it. I prefer to look at each plateau as a foothill to the mountain that needs to be climbed.

Please note - I'm not qualified in sports technique. The above blog entry is based on personal opinion and not on expert learnings.

A slideshow from Saturday

I had the backing music in my head for about 1 month. Played it over & over & over so that I could piece together a slideshow of images to put to it. The problem was that I didn't have the images. As it turned out this was the best approach because I knew what to look for.

Again congrats to the folks of Wexford Kettlebell Club. Hope you enjoy it!

Nobody said it was easy

I've said it already but I'll say it again. It was a humbling experience to attend the 2011 Irish Kettlebell Sports Biathalon Championships in Kilkenny on 23rd July. My expectations were mixed to be honest. I knew the efforts that the guys were putting in and I had seen the previous years results so I knew they were going to do well. But I was warned that everyone from last year would improve.

Arriving at the O'Loughlin Gaels GAA Club I saw for the first time the platforms that the competition would take place on. Well set up, monitors for the competitors to see their counts, a clock projected on to a screen to time their efforts. The event started and I was thinking in the back of my mind that this might be a long day. Lisa and Siobhan were the first flight to get going. By 7 minutes all previous anticipations were blown out of the water. Support for all competitors was deafening. Battlers were supported, high number competitors were applauded...those who struggled were given new energy from the genuine and impartial following. I had not experienced anything like this in sport before...cycling, hurling, athletics...nothing. The efforts were visible across the faces of all the competitors and with a strong heart they battled to the 10 minutes with pride.

By the end of the day the Wexford Kettlebell Club had amassed 18 medals and 1 cup. Being a non-competitor at this event did prevent me from experiencing the euphoria at first hand but I was certainly proud to be part of a club where efforts and performances like this were rewarded so well. To the competitors of Wexford Kettlebell Club...I salute you.

Tell me why I don't like Mondays...seriously, tell me!

I don't mind Mondays really. Not having as much freedom to "act the young lad" or to "party" with 3 sons at home makes Mondays that little bit easier. No. Mondays are fine. It's when it comes to the Kettlebell Club that I have just a little difficulty on Monday. 11th July damn near killed me.

The previous Friday was great - 32 minutes of 1min on/1 min off jerks on 16Kg kettlebells. 15 reps per minute with good form and plenty left in the tank. Then 16 minutes snatch with a 12Kg kettlebell with, granted, quite a lot of alternating hands near the end. But all was well and the spring was in my step going home.

Saturday was quite casual then 2 hours on a bike at quite big gears (top gear for a lot of it) on Sunday. Then come Monday and in the first minute I knew this wasn't going to be a good one. Micks telephone number for the Chinese 2-4-7-4-2 looked challenging but not a hurdle. But no. Minute 1 and my form had slipped. By the 7 minute spell I had dropped the kettlebells. By the end I had dropped it 3 times...it's a habit I don't want to allow in. Stats showed still an even 10 reps per minute though.

So, what's going wrong? Is anything going wrong? It could be said that after 2 months at the sport on 16Kg kettlebells that this is quite an advancement...I don't buy that philosophy. It's challenging but by some peoples reckoning if you can do 6 reps per minute you should advance to the next level. That's a bit extreme but maybe there's some merit in it. I reckon the Sunday spins are too heavy going on the legs to allow for progression on the Monday. If you can't correctly elevate the kettlebells using the legs after the Sunday spin then you use your arms more, fatigue sets in and you loose form quickly. I don't have this issue on Friday. Doing a 2 hour spin on a Saturday might be the answer although after the Friday night fun-fest this may compromise correct cycling technique. For the moment the kettlebell comes first so this may be a solution. Only time and experimentation will tell. Otherwise the bike will be left out in the snow like the young lads below!

It's not exactly tennis, is it?

I'm not a fan of tennis. I'm not a fan of many sports where the primal reason for its existence doesn't exist. Let me explain - running...it's mans method of getting from A to B fast. It's about developing your ability to make you the fastest and the primal reasoning being running after prey, or running away from being prey. Javelin - similar story where you are practicing the primal urge to get your spear the furthest...maybe kill an 'ol antelope in the process. Discus, cycling, weight lifting...all have the fundamentals in the primal need to develop the person for a reason.

But tennis...where did that evolve from? I mean, in a primal sense? Did man develop their skills to beat an object across a row of foliage to another man and hope that they couldn't hit it back?

But today I see a video where the primal basis makes a return...it certainly sounds pre-historic:

So, where is this blog coming from? Oh, I don't know. Maybe with the proliferation of sweat bands around the Kettlebell Club and the grunts & groans at the end of 6 minutes Jerk may have reminded me of it. But whatever the reasoning - Kettlebells and the sport isn't exactly tennis, is it? It's more primal than that.

I wonder what the legal length of the sweat band is in tennis anyway ;-)