Why You Should Keep PTP and RKC Training Separate
Craig Culver
|
|---|
One the most frequent questions posted on the Dragondoor.com forum is why keep
the PTP (Power to the People!) and RKC (Russian Kettlebell Challenge) training separate. So I decided to research the question and write this article.
Vladimir Zatsiorsky in his The Science and Practice of Strength Training book discussed three types of strength training. The maximum effort method is lifting a load near or at 1RM. The repetition effort method is lifting a sub-maximum weight to failure. Since we do not train to failure so we employ a modified repetition effort and save a rep or two on a set. The dynamic effort method is lifting a sub-maximum load with speed or explosively. As you can see, PTP employs the maximum effort method, and RKC employs the dynamic effort and the modified repetition method. In some cases RKC will employ the maximum effort method.
PTP and RKC are two different types of strength training. Powerlifting guru Louie Simmons said it best: "You cannot and should never use two types of strength training in one workout. Your brain will not know what to do when asked to do two completely different things in one training session. This is best illustrated by watching a boxing match. In the early rounds, up to six, is when most knockouts occur. This is where explosive strength demonstrated. But after six rounds, the explosive strength diminishes, strength endurance is dominant, and fewer knockouts occurs."
The second reason is that the PTP and RKC have exercises involving your lower back. Deadlift, Cleans, C&J, Side Press, Swing, Bent Press, and Windmills are the exercises with your lower back involved. You can easily overtrain your lower back should you combine PTP and RKC into one training session. Comrade Andy2 posted "Triple Whammy Back Pain - Warning" of 12/17/01/. He explained that doing deadlifts, heavy snatch, and wall walking overtrained his lower back and he was one hurting unit the morning after. He combined PTP, RKC, and CC in one training session on that day. I urge you that you read his post and learn.
There are different arrangements of keeping different types of strength training separate. Pavel Tsatsouline advocates two separate training cycles lasting two weeks of either PTP or RKC/CC. But he pointed out that are other training arrangements. The Westside Barbell Club has a max effort squat day, max effort bench day, dynamic effort squat day, and dynamic effort day. Each workout is separated by 72 hours and is on Monday, Wednesday, Friday and Sunday. Note that workouts on Sunday and Monday are split up into the upper body and the lower body. You can do the RKC military press and the PTP deadlift in a single training session if you wish. You can also try this setup: Monday - PTP, Wednesday - RKC/CC, Friday PTP, Sunday RKC/CC, Tuesday - PTP, Thursday - RKC/CC.... The point is to keep both PTP and RKC training separate. Do not combine both PTP and RKC/CC in one training session. Do them on separate days. You should be able to draw up your own training arrangement.
|
|