Tuesday, July 14, 2009
The Most Fun You Can Have in 10 Minutes! (KB Fun that is)
Since starting my swing classes in January I've trained many students to increase their cardio finess levels within weeks, but few have kept training.....why? Because it's hard work! As amazing and transformative training kettlebells can be you still have to show up and do the work! I have a few students now that have put the time in and are now ready for a new challenge....
Mark and I have been training Max Vo2, every week, since it's introduction 3 years ago. I don't believe anyone has trained Max more consistenly than we have, in fact I'll go out on a limb and say that no one has trained it longer or as much as we have, which is why Kenneth Jay asked my brilliant husband, Master Instuctor Mark Reifkind to write the intro to his book, Viking Warrior Conditioning.....I even trained the "boost" protocol, designed as a peaking program for Max Vo2, for a few months last year, which I don't believe anyone else has done (it was freakin' hard!) Anyway......
Mark and I did a weekend workshop on how to train Max Vo2 a few months ago and now that I have a number of students snatching along with swinging in my classes I've added in a Max Vo2 class. Max V02 is a challenging workout for sure, but the point of training (as opposed to "working out") is to have a goal, a progressive plan for improvement. Sometimes for a race or meet, but for us non-competitve athletes, improving our fitness levels by increasing strength and conditioning. How do you know you're improving? Well, one way I decided to challenge a couple of my students was to test the SSST (10 minute Secret Service Snatch Test).
The SSST is a 10 minute "all out" snatch test for numbers. How many times can you snatch a kettlebell (12kg for women, 24kg for men) in 10 minutes, hopefully without putting the bell down, but you are allowed to put the bell down as many times as you need to. I first tested this myself a few years back and since then I've learned a number of strategies to help increase snatch numbers, but I've not trained specifically to re-test for it. I've also tested the USSST (Ultimate SSST) with the 16kg for 10 minutes! (that's next for my guys, lol).
So, this past Saturday, @ Equinox in Palo Alto, we tested for our "base line" snatch number. I went first, and then Meg, and then Gen. We all had the same feeling when it was over...."That was fun!" I didn't remember it being so much fun! Good Lord, it feels so good to do something so physically challenging in 10 minutes....it kind of gives your everyday training purpose! I'll put us all on a training schedule specifically designed to improve that baseline number in 12 weeks. We'll retest and see what happens!
Good job, no I mean, great job ladies! Let's see who'll go the distance.