Designing KB training Programmes

Question 1

Warming up and cooling down

Answer 1

Dynamic stretching more suited
Cool down is necessary to eliminate waste products and promote recovery. Cool down is time for static stretches - sense of relaxation and maintain better control

Question 2

Session structure

Answer 2

Should progress from heavy to light
Exercises that involve high to maximum levels of load should be performed first to ensure that adequate neural resources are allocated
Single effort high load exercises require greatest level of skill and concentration - also first
Also first - exercises with complex movements/skills, esp with heavier loads

Question 3

Exercise sequence

Answer 3

Common ways:
Push-pull - each exercise alternating between push and pull
Compound sets - 2 or more exercises perform in quick succession. These exercises need to be of similar nature and involve same movement patterns eg snatches, cleans, swings
Kettlebell complexes - full series or circuit without putting kbs down. Advanced
Kettlebell chains - similar to complex but only one rep. No rest time
Kettlebell chain layers - the chain layer adds an additional exercise or layer to the sequence when a complete set has been performed.
Ladders - can be defined by a number of variables eg reps, weight, time. Work to rest ratio is 1:1- if takes 2 mins to complete = 2 mins rest
KB rep ladder - increasing number of reps to desired number of sets (6-8max)
KB weight ladder - set number of reps eg 5 (eg for a press - 5x12kg 5x16kg 5x20kg) no more than 5 exercises
Kb time ladder - eg one set = kb swings 10, 15, 25, 30 secs
HIIT - intensity can be increased by using heavier kbs or performing at faster rate/pace

Question 4

Kettlebell exercises

Answer 4

Deadlift
Front squats
Lunge
Swings
Figure 8s 
High pulls
The clean
The jerk
Snatch 
Pressing
The windmill
Turkish get up

Question 5

Kettlebell grips

Answer 5

regular
reverse
the rack 
farmer hold
bottoms up
waiter 
fingertip 
crush

Question 6

High pulls

Answer 6

position KB between ankles and big toe

kind of like swing but pull elbow up and in when you come up

Question 7

the clean

Answer 7

KB 30cm approx. in front of feet
swing up and rotate hand so KB rolls into rack position
roll out of rack position to lower to ground

Question 8

The jerk

Answer 8

4 core parts = rack position, dip and drive, drop into quarter squat, overhead lockout.
need sufficient momentum in dip and drive. bend knees slightly and push through legs and shoulders to drive kb up. squat slightly to catch weight. wrist should end facing forwards. bring back down into rack position.

Question 9

Snatch

Answer 9

combination of high pull clean and jerk to get kb up and overhead in one swift motion. But bypass rack position.
kb inverted at start so thumb is towards you not away
punching movement as come up to rotate kb around to back of wrist
to lower rotate little finger towards opposite side of the kb it was on and then back round to normal position.

Question 10

Pressing

Answer 10

bend knees slightly from rack position and rotate wrist to front. bring back down to rack position.

Question 11

windmill

Answer 11

get weight above head through snatch. turn feet away from kettlebell
push bum back towards leg on same side as kettlebell. place free hand onto same side leg inner thigh (palms facing out). As push bum back lock the hamstrings and move free hand down towards floor.
come back up

Question 12

Turkish get up

Answer 12

6 phases =

1) side lying to press
2) press to elbow
3) elbow to palm
4) palm to hip bridge
5) hip bridge to half kneeling
6) half kneeling to standing