… when it absolutely doesn’t…
Flying home right now from NYC after a really quick overnight
to do some OS work. Great times.
One of the great things about OS is that you can literally do
So, I did my traditional “Hall Crawl” that I do when I travel.
That’s where I get up early and literally crawl up and down the
I honestly hate it though.
Because my endurance levels suck and I’m sucking a lot of
What’s all this have to do with KBs?
Hold on – I’ll get there – and you’ll like it. I promise.
Well, I have to tell myself “just one more.”
And so, I do one more round of the Hall Crawl.
Suck a lot of wind.
And tell myself “just one more.”
And repeat the process…
And over again until I’ve hit my numbers.
It’s the ONLY thing I’ve seen in 25 years that one is
actually able to do this and not get hurt.
That’s right –
DO NOT attempt to use the “just one more” with your
You’ll get hurt.
And then you’ll be out of commission.
And that’ll suck.
I was out of commission a lot over from 2002-2010.
So here’s what you do with your KBs instead:
That’s right – you work LESS.
Here are two easy ways to get you started:
1. NEVER train anywhere close to failure.
Drains your central nervous system’s energy and makes it
harder to recover.
Tomorrow, I’ll tell you what to do instead.
2. NEVER train “on the nerve.”
Similar to training to failure, your workouts should feel
“casual” – like a comfy pair of jeans, with a polo shirt and
maybe even flip flops.
(You can even wear one of those web belts oh style maven.)
You should never, ever get psyched or amped up.
I know a lot of people are going to disagree with me, but this
does exactly the same thing to the CNS – drains it and makes
you more susceptible to injury.
When do you find you need to get psyched up?
When you train too heavy, too often.
How often should you train heavy, and what is “heavy” by
I can’t remember off the top of my head and can’t look it
up cause I’m sitting on the plane, taxiing down the runway
(late – hope I don’t miss my connecting flight home…)
… I think the Soviet weightlifting experts – Zatsiorsky,
Medvedyev, and Co, let “the boys” go above 90% only a
whopping 7% of the time.
So, not very much.
I’d actually say that anything over 85% for the average job
and mortgage-holding, kid-rearing individual may fit that bill.
That’s why I like training off a 4-6 rep max with my KB
lifting and then programming from there.
It let’s you get used to the “feel” of heavier weight without
actually “feeling” the heavier weight in your CNS the next
day… or week.
Again, more on this concept tomorrow cause it ties in
nicely with never training close to failure.
3. Take the thinking out of this style of programming and
follow a proven template/ training plan.
Look, you can try to mess around with this yourself to
get it right or you can follow a tested and proven plan
working less to get much, much stronger –
Like the STRONG! program inside “Kettlebell STRONG!.”
When you combine OS with “Kettlebell STRONG!” I think
you’ve got close the the perfect winning combination for
developing truly usable all-round strength.
In fact, I think you’ll feel durn near invincible.
Back tomorrow when we’ll cover a really, really easy
way – probably my favorite way actually – “underachieve”
for great gains.