Pavel's Weekly Russian Kettlebell Challenge Tip: Metabolic conditioning with a Russian kettlebell

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August 7, 2006

Metabolic conditioning with a Russian kettlebell

At the last RKC kettlebell instructor course Senior RKC instructor Steve Maxwell explained what 'metabolic conditioning' is: stringing a number of anaerobic exercises together back to back in a circuit. The idea is getting smoked systemically rather than exhausting a given muscle group. With that in mind individual exercises are rarely pushed to the limit and the circuit is organized to emphasize different muscle groups in consecutive exercises. Ladders (e.g., 1 rep, 2 reps, 3 reps, or 16kg, 24kg, 32kg) and exercise combos (e.g. a clean + a press + a front squat) are the tools of choice for kettlebell metabolic conditioning. The workout in the last issue of my blog is an example of such training.

The point of metabolic conditioning is preparing for the extreme metabolic demands of sports like Brazilian Jiu Jitsu and kickboxing. Without making the athlete or fighter too sore for practicing his sport.

More from Comrade Maxwell, a.k.a. Captain Carnivore: “A combo is combining two or more exercises together. A classic example is the burpee where the squat thrust is combined with the pushup. Another classic is the continuous clean and press. Another is the full front squat to press overhead. Combinations like this cover the entire musculature and involve the entire body structure. Combos produce systemic fatigue as opposed to local muscle fatigue that single exercises produce. The cardiovascular system becomes heavily taxed because of the huge amount of muscle mass involved. Combos create a certain co-ordination and flow. One also learns how to breathe more efficiently and how to learn to breath during movement. Many do not breathe correctly during heavy exertion and pre-maturely fatigue. Combos expose weakness in the breathing patterns. Combos also spike HGH levels, much like sprint protocols do. All in all, combos are a great way to maximize ones training time and give you a big bang for the buck. “

One more time: smoke the system, not the muscles.

Russian kettlebell power to you!

To learn more about Kettlebells and Pavel's Kettlebell programs click here

Posted by james at August 7, 2006 6:44 AM

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