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 ;-)

Steve Maxwells 300 Kettlebell Challenge - Tick!

I mentioned earlier about the "300 Kettlebell Challenge" from a guy called Steve Maxwell. I got a hold of this routine when I first got interested in the Kettlebell waaaay back in April I and mentioned the 300 Challenge and how I tried it with the intention of making it the 150 Challenge but didn't stand a chance. I had trouble doing the techniques on DVD #1 let alone reps of this routine.

Well tonight I was anticipating the delivery of the second 16Kg cast iron Kettlebell but I anticipated it too early so I was stuck with the 1 bell or the 2 20Kg bells. So I said I'd have a go at Steves Challenge again. Wondering what's in it? Well, it's 18 routines with a total of 300 reps...but the Kettlebell never leaves your hands. If you follow DVD #2 with Steve it takes 26 minutes. Here's the list of exercises. Tonight I flew through the exercises bar one...the Deck Squat which is an inhuman exercise. So I had to make do with regular squats for now.

But 8 weeks ago I couldn't have anticipated this routine at all let alone with ease and in total (apart from the aforementioned deck squat). I shall consider another box ticked in my head.

Second Reading from the Prophet Michael

Beware those who have not worshiped the sacred bell. Let it here be known that the Gods fall foul of those who do not follow the sacred plan. Those who don't follow shall be banished to a life of torment and temptation.

For there's is a life of pain and excess. They shall be treated as lepers and treated with scorn. One such peasant has succumbed to the ways of the dark side and fallen into temptation. Alas, a lifetime on the Group of C will await her.

The flake looks nice though!

First Reading of the Prophet Michael

And on that fateful night the Prophet Michael spoke. 

"Thou shalt not consume pints of the Devils urine"

"Thou shalt not partake in the feast of the beef wrapped in unleavened bread"

"For I am the barer of doom...thou shalt suffer soon. The fury of the Gods cometh and thou shalt feel it's pain"

And so it was. The two wise men, Alan of Blue Peugeot & Jason of Yellow Falcon spoke of learnings of the Gods. Numerical conundrums bounded the fearful tales...tales of 2-4-6-4-2...the mark of the beast. The followers bowed to the temple to find the markings of the beast were indeed true and adorned the Tablet of Prophecy.

And the followers did suffer. 2-4-6-4-2 forever to be recalled through the generations as foretold by the Prophet & the two wise men. But the true followers survived what the Prophet Michael unleashed. But it is written that the Gods will get stronger. The followers will be challenged in their faith, but be warned, the doom shall darken the skies and punish those who do not follow their path to destiny. Those who falter shall be placed in the group known only to the few as "The Group of C". Adams & Eves who break the foretold commandment to forsake the devils urine & beef in unleavened bread shall be banished to the depths of the "The Group of C". Those who present themselves to the following past the time of the 6 bells will need to repent to avoid "The Group of C". Pray brethren that the faith can be strong and good will indeed come. 

Sweet Jesus!!!

The power of the bell on yer bike

Last April/May 2010 Slaney Cycling Club ran a league race for A4's, beginners and novices. All was run on a flat circuit with generous handicaps devised to make the A4s work hard and improve fitness and make the beginners/novices get some thrill of competing with a realistic chance of winning. On the first night Keith Cullen was in the group with myself and Damian Heffernan. Many had gone up the road ahead of us after the A4s caught us on the third lap. Now we contemplated in our own heads what to do - race to try in some vain attempt to catch them or sit up and just ride in. We collectively, but silently decided to do something in between and ride hard but never enough to blow up.

What struck me that night was the strength of Keith Cullen. He rode at the front of our group at a fast, steady pace. Damian, in his infancy of racing like my latest return, had enough and let Keith ride away. I couldn't catch him. So, curious on where Keith had learned this ability from, he told me of the strength training of Total Fitness Systems on a Wednesday night.

Today I realised that benefit too. Riding on my favourite Kilmore Quay-and-Back route I put on a 50x15 gear and steadily rode at 18-20mph into the wind. More like 19-22mph in a tail wind. I didn't have the fitness or miles to hit a 95rpm 34x15/14 ratio but had plenty of power to just sit and turn a gear with little effort. The kettlebell work had strengthened the core, back & hips to put the strength of the legs to the pedals. All previous ailments like the neck spasms & shoulder tightness were non-existent.

The combination of bell & bike certainly proves positives for both sports.

One step forward but still 1 step behind

Another beautiful Summers day in Wexford and the drains are flowing with the rain of a month that fell in a day. The now usual Friday evening session in Westpoint looked on the face of it to be a nice uncomplicated and peaceful schedule. Initially jerks, then some casual snatches, some hold & swings and that was that. "An easy night lads" says Mick before he apologises for next weeks routines. The ideal night to progress to 16Kg bells.

Yes...20lbs extra per jerk was pleasant. Delighted to be honest...then noticed Paul had gone to 24Kgs (much to the dismay of Mick), George was on 20s as was Jason. So progress by me didn't match the others...just kept up with my own progress. Still, progress is progress.

An observation was made though...or was made for me and confirmed. When warming up, Mick swings his arms twice as long with the right arm than the left. That's because he talks when swinging the right arm, not the left. There has to be some medical explanation to it...

And one can only assume that after that session some individuals monitored the balanced diet of 2 quarter pounders with chips. I'm liking this Kettlebell sport!

Just listen...

A mistake of mine in the past on the bike was that I just didn't listen to my body when it had enough. You'd miss training and fail at the next race...a complete fallacy of course but the mentality of cycling leads you to these dark thoughts so you try harder to overcome the restrictions that fatigue brings about. Sometimes rest will train your body better than beating it into the ground.

Friday 17th June...I'm tired. It was a mentally busy week and by Friday I was fit for nothing but dribble at the mouth. I skipped the 2 hour fun fest at the Kettlebell Club...I'll go in the morning instead. So I rested...11 hours sleep before I know what was going on. Checked up the time of the Saturday sessions and missed the 11-12 slot so I prepared for the 12-1pm slot. Got there and realised that the 11-12 training session is actually 11 - 12.30. So I missed it. Damn & Blast. But secretly I wasn't too disappointed.

But I didn't come home and say I'd do a bit with the black & grey ball. No. Rest. Sometimes if you can't make your own decisions fate will play it's hand...tomorrow is another day and lets hope the "Summer" brings about something other than the usual thunder, hail, rain and cold so that the Cervelo R3 can get a stretch on the pock-marked Irish roads.

9.8 tonnes high

Full of energy on Wednesday I was. When I started cycling I'd do a tour with Wexford Wheelers and then repeat the circuit the following few days to get routes into my head. Similarly I'd been doing this with the Kettlebell. When we'd do a routine on Monday I'd repeat it on Wednesday at home. So Mick was explaining what Igor Morozov had done on his visit earlier in the year on his day off. Off for a run, 40 minutes skipping then 40 minutes of 1 minute on, 1 minute off jerks with 32Kg bells.

Hmmm...I can do that...sort of. So Wednesday came and I warmed up for 40 minutes of minute on/minute off jerk with 1 x 20Kg bell. Starting off with 16Kg for 3 sets to warm up at 20 reps each I was ready for the 20s. Yep...20 reps for the first 2 sets then the body said Nyet (Russian for feck off). So I alternated 3 sets 16Kg, 3 sets 20Kg with 16 reps for the 20s.

40 minutes came...yeah, still feeling fine so we aimed for the hour. Whoa...1 hour and 9,840Kg later and we were fried. It's like one of those breakthrough moments. And it felt good. I was ready for anything. Then I forgot about the test on the following Friday that nearly killed me. 8 minutes of jerks followed by 8 minutes of snatch. My feet touched the ground again.