A few days ago I got some wild hair that I am going to be a real, live competitive athlete and actually compete in Kettlebell sport this October. So basically I have 4 months to prepare. I am not even close to where I need to be to not publicly humiliate myself. I need a program to maximize both strength and endurance. I have never trained for anything in my life so this is very new to me so go easy please.
For those who don't know Kettlebell sport entails doing as many recs as possible in a 10 minute time period. Person with the most reps wins.
My coach wants me practicing twice daily so basically two 10 minute sets. I'm pretty sure I'm doing biathalon so we're talking snatchs and jerks. Beyond that I have kettlebell training class twice a week and do a typical "boot camp" twice a week as well as a restorative class (pilates-esque) for flexibility once a week.
I eat low carb and have for as long as I can remember but I am more than willing to change any and all of my macros if it will help me with strength and endurance gains. I am willing to do any additional training anyone thinks would be helpful. I am resistance to pick up addition strength training aside from kettle bell because form is so different in kettlebell from traditional lifting and it messes with my head a bit. However, if the group says I must then I will.
Oh and I need to lose 5 lbs to get into a lower weight class. Actually the weight loss is lowest priority but it sure would be nice to not have to go up against the Amazons who will so completely kick my ass.
I do a ton with kettlebells, but never any competitions (though comparing my scores, I'd probably be somewhere in the middle of most open events). I'm probably going to get yelled at here because of my love for crossfit-style workouts (old crossfit-style, not what's been showing up on the main site lately). Lots of heavy, constantly varied metcons. Anything that puts you in that mental state where you think you're not going to make it. Because by minute 7 of the snatch test you'll be in that same mental state. Honestly, I'd probably only do a 10 minute test once a week. I'd add snatches and jerks to metcon style workouts, but constantly doing your 10 minute tests are just going to be too mind numbing. Unless you like that kind of stuff - I know lots of people who would rather turn their brain off and just do the same thing every workout. There's nothing wrong with that, I just prefer the variety and the mental challenge of fighting through every workout.
So in summary: 3-5 times a week do a 10-15 minute all-out metcon often that incorporates kettlebells. Once a week do a 10 minute test on either snatch or jerk and see where you are. Even do heavier than you plan on. I normally snatch the 24 but often in a metcon I'll use the 32. It really sucks, but it forces great form, otherwise it'd come crashing down on my head.
Whoa! That sounds cool. Never heard of such a thing here in uk but sounds great. Have no real advice for you though but to enjoy the process of training. It's great to have a goal. 5 lbs sounds do able without too much stress. What was it like when you first started kettlebells? Did you get a good response from your body? Been toting with taking a class for a bit of fun.
That sounds really cool, and I love the tags! Nothing like a mid-life crisis to inspire you to eat and train hard! =)
It sounds like you have the training part under control. You might add some sprints every 7-10 days to increase your metabolic workload, but kettlebells do a pretty good job too :)
I might wonder if doing it 2x a day might inhibit gains after a while, you might try playing around with the variety a bit and see how you do. I would definitely recommend at least 1, if not 2 days off a week.
The only thing I'd suggest is adding in a sweet potato, white rice or something like that (perfect health diet style) after a workout.
The only reason I say add the carbs is that I tried a month long 10k swing challenge and did low-carb at the same time, and managed to do an utter #fail. So I'd definitely recommend the glucose replenishment strategy.
One thing to consider is how fast you recover from training. It is real easy to overtrain and to not heal enough between workouts. Sleep is paramount for good recovery. I have been doing kettlebell workouts for a few years and I allow myself up to 3 or more days to recover and I have never had an injury and have made great progress. Your mmv though. Personally I do very well with not a lot of carbs.
You might consider adding Whey protien. Eat after each kettlebell workout with a carb such as rice sweet potato, etc...
Also you might consider adding an extra meal right before bed of 1 cup cottage cheese.
Running! How many miles is too many?? 13 Answers
Paleo & Running: New to the combo. 5 Answers
Backyard Workout 7 Answers