I have a few “email buddies” that I correspond with in
the ol’ KB world. Some of them I met online, some of
them I’ve met in the past at workshops.
The other day I got an email in response to my “Friday
Quickie” workout from my friend Jack.
He liked the workout and shot me back his workout
as a response.
Only there was a problem – a BIG problem.
See, he had his workout upside down.
He was training to increase his Clean and Press, but he
had it AFTER 9 minutes of heavy Swing interval work.
Not good, Mav, not good. (Obscure “Top Gun” reference.)
That gets us into our main topic du jour…
Here are 5 ways people screw up their kettlebell workouts:
1. Technique work before strength work
Always work your technique before anything else – while
you’re still fresh and have energy.
This lays the foundation for all work to come – strength,
conditioning, whatever. Cause when you get tired, your
technique will go to heck in a hamburger if you don’t have
it dialed in from the start.
2. Strength work before conditioning
This seems like a no-brainer, but with the industry’s fixation
on “MetCon” these days, this just gets lost on most people.
They just love to feel like they’ve been “worked out.”
Problem is, 12 weeks later you don’t have much to show for it.
Train your strength while your nervous system and your energy
systems are fresh. Then polish it off with some conditioning.
3. Train your priorities first
Do you have a major goal? A focus? A burning desire?
Then train that first – all the time. Until you reach your goal.
Make everything else a slave to that priority.
4. If you want to get rid of weaknesses, train them first
Sometimes, you can train your priorities all day long and get
absolutely nowhere. Like my last couple of years Olympic lifting.
You know why?
Cause you have a weakness holding you back. And until
you find and eliminate that weakness, you’ll keep banging
your head against the wall.
That’s cool if you like the bruise on your forehead, but if
you want to start seeing results again, put everything else
on the back burner in maintenance mode and get rid of
5. Too much volume
Volume is simply just the total amount of work you do in any
given session – sets x reps x weight.
The right amount of volume is great for certain things at
certain times, but not ALL the time.
It’s amazing how many people just don’t know this.
Your volume must be kept in check otherwise you can burn
yourself out – lose your motivation, get injured, or just plain
Do yourself a favor and make sure your kettlebell workouts
are never upside down by grabbing yourself a copy of “Kettlebell
It never violates the “laws” of smart program design ensuring
you always achieve your goals.
See you right side up.