Double 16kg Jerk: 6 RPM x 5 minutes
8 RPM x 3 minutes
16kg Snatch: 60L/60R
40L/40R
24kg 1 Arm Swing: 15L/15R
25L/25R
24kg 1 Arm Jerk: 15L/15R x 2 sets
Z Neural Warm Up 1
I am really feeling this in my grip. My forearms are still pumped several hours after completing this workout. I am also feeling these workouts in different places, it is going to take me a while to build up the strength and technique needed to move up in weight.
1 comment:
Hey man great work. I found this posted on the 'other place'. It is written by Scott Sonnon.
AKC method of LCCJ
Friday, June 06, 2008
9:51 AM
The progression is sequencial: meaning that as soon as you lock down one score, you can move to the next one on your next training day, and keep progressing until you can't complete the step. Stay with the incomplete step until you can complete it (takes about 2-3X to make a progression when you hit one, it seemed like to me and my guys, but I didn't isolate out any of our recovery methods.)
Eric Liford suggested that it was possible to train every day, but I think that suggestion came from the orientation of being a professional kettlebell lifter, rather than from being a fighter for which he suggested that we need to tailor it to meet our ability to recovery for rolling. S&C being supplemental only for fighters.
So, here's the progression:
Start at one arm LCCJ non-stop for 3 minutes with hand switches every 5 reps. Find your base RPM (usually around 8 reps when just beginning this sort of training.) Pace is important for progression so once you find your RPM stick with it.
When you can keep the same RPM for 3 minutes. Add one minute.
Here's where things pick up for awhile and you adapt to the technique. It looks like you develop fast, but I believe it's just your technique catching up to your conditioning as a fighter.
Keep adding one minute each session as long as you can keep the same RPM until you can get to 10 minutes.
At 10 minutes, drop down to 6 minutes, and add one RPM. Repeat the above: add one minute per session until you get to 10 minutes.
At 10 minutes, drop down to 6 minutes and add another RPM. Repeat the above until you're at 12RPMs for 10 minutes.
Then, drop down to 6 minutes and 8RPMs (or whatever your base pace was), then perform one hand switch every 10 reps rather than one switch every 5 reps. Work back up to 12RPMs for 10 minutes.
Here's where Eric suggested we move up in total duration, so we kept adding one minute per session as long as we could complete 12RPMs. And we worked up to 20 minutes.
Then, we dropped back down to 6 minutes and only performed one hand switch for 5 minutes, and then 5 minutes on the other hand - finding our base RPM.
We kept adding one RPM per session until we were up to 10RPMs for 20 minutes. (fixed/edited by Dave per Scott's post below)
Now, that wasn't constant. We did a lot of jumping around. And that was back when we were adding the 32kgs into the mix for over-compensation/over-loading. But it worked me up to 100 reps in 10 minutes of 1-arm LCCJ with the 32kgs and one hand switch. However, the 32kgs beat us up too much and we were getting slow and hurt, so we dropped down to the 24kgs again, and within two weeks we were back on velocity with no aches and pains.
Maybe it sounds complicated, but it's really pretty simple, and there's a lot of flexibility to it. Valery told me that there's no rule to this, only tinkering with how we're feeling that day... but to train as much as possible for only 10-20 minutes. Freaks like Marty did that several times a day, most days of the week. That would kill me because of how much we grapple, but I respect it fo sho.
Anyway, hope it helps. It did wonders for our guys.
I sent this to Eric, and he pointed out that I had a typo:
"We kept adding one RPM per session until we were up to 20RPMs for 10 minutes. "
On the one hand switch section- it should read:
"We kept adding one RPM per session until we were up to 10RPMs for 20 minutes. "
"I have not seen the corner grip on the handle before. I have used the center grip / flip over into the deltoid smack for the cleans, what you describe as the powerlifting style. Any value to toughening the shoulders with that, or is it offset by the energy efficiency gain with the corner grip / twist around?"
Well, I'm sure it would toughen you up, but honestly, it's too much abuse for fighting. Bruised forearms don't heal fast enough.
The grip is the limiting factor in kettlebell lifting, from what I've experienced due to technique, not due to the implement. The way Pavel teaches it - the "death grip" - is all about his "inefficiency" premise - more tension. Our grip gets plenty of work just in clinch and ground fighting, so we use kettlebell training more for the power endurance effect (as well as isometric endurance of total time under tension.).
Pavel teaches the rack for some reason like you're constantly arm-wrestling (wrist curling) the weight, which is damn near impossible for time. But with Valery's "corkscrew" technique, managing to last 10 minutes seems possible (not all the time.) Valery's "angled" rack rests on the ulnar bone (the "hip" of the hand as Valery calls it), elbow to hip, locked knee, foot to ground - so it's mostly structure.
It's supposed to rest mostly on "B-C-D" (the "hip" of the hand) below:
When I used to try Pavel's techniques (I was a member of his first kb semmy) for 10 minutes, I'd be forced to break them into sets because of the grip and forearm abuse. But when we use Valery's techniques, we can prevent unnecessary abuse and focus on pushing our lactic anaerobic threshold (not limited by grip and forearm abuse.)
I think that they just wanted to develop a technique for minimizing damage and maximizing performance numbers within the 10 minutes, so their techniques are like surgery - minutia in there that I'm still learning.
I don't know if that addressed what you were actually asking.
"I was expecting more of a deep squat on the jerk, the vid looks like more of a push press. Mind you, I am pleased with that as the plyo nature of the jerk squat is hell on my knees."
Maybe I don't understand push-press in the same way, but the way I see push press is using a single dip to shove the weight to elbow lockout, and a jerk as using the single dip to shove the weight just high enough to make it weightless, and then a second dip to drop under during the free-fall to get elbow lock so structure then stands to elbow and knee lock-out.
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