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http://www.irongarmx.net/phpBB2/viewtopic.php?p=441135&sid=92f7b95ee014b288a8a9d65fe8052edd

It has been said that Russians create their own problems and then heroically overcome them. The purpose of this article is to solve the non-problem of lack of exercise variety in the Enter the Kettlebell! training plan.

The following template addresses dynamic strength, slow strength and conditioning. It was designed to comply with the training principles known in Russia as "waving the loads," "the continuity of the training process," and "specialized variety." Enjoy the pain!

Since push presses/jerks and squats have been added to pulls and presses, the Enter the Kettlebell! schedule needed to be modified to keep the workouts short. Grinds and ballistics have been separated into their own days, each category to be practiced twice a week. To keep complying with the light-medium-heavy effort plan, a micro-cycle has been stretched out to 2 weeks. On Dan John's recommendation, the order of the sessions has been changed to place the heavy effort in thebeginning of the week and the medium at the end. This will keep the athlete fres

h for a weekend competition. This will also enable him to replace the medium days with light "tonic" workouts when desired.

A pair of dice, as in Enter the Kettlebell!, prescribes the duration of an exercise series: 2 to 12 minutes. For simplicity's sake we will do this for all exercises - the grinds as well as the ballistics. On the heavy day the trainee is required to do as many reps as possible with the given weight in the specified timefame, as in Staley's EDT. However, he must stick to the ladder protocol, repeating several ladders best suited to get the most reps in a given exercise with agiven weight.

For grinds you may not exceed 5 reps per set, even with light bells. Your ladderchoices are:

1,2,3 (6 reps)1,2,3,4 (10 reps)1,2,3,4,5 (15 reps)

Restricting the athlete to such ladders will reduce guesswork and will encouragebetter technique and higher tension. You pick the ladder which allows you to bang out the most reps in a given time frame. Experiment.

Double KB quick lifts also follow specific ladders, doubling the grinds' reps:

2,4,6 (12 reps)

2,4,6,8 (20 reps)2,4,6,8,10 (30 reps)

Single KB quick lifts have ladders of their own:

5,10 (15 reps)10,15,20 (45 reps)10,20 (30 reps)

Moderate reps are meant to discourage pacing and encourage high work output. Don't climb higher on the ladder if explosiveness drops off. Feel free to shorten the ladders at the end of the round.

Long Dan John quote. Thesis: quality reps are most important.

On heavy day the trainee is instructed to do as many reps as possible in the giv

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en time fame (1-12 minutes as determined by a roll of the dice). This is 100% effort. On a medium day the trainee will do 70-80% of the reps he thinks he is capable of. Light day is 50-60%.

The weight of the KBs is also prescribed by the dice, this time a single die. Depending on the number of KBs owned and ability in the given exercise, he will assign the values to each die roll. Be biased towards medium weights.

Example: if one owns pairs of 16s, 24s and 32s and can press a pair of 32s X2-3times, he might assign the following values:

1 dot: 16s2 dots: 16s3 dots: 24s4 dots: 24s5 dots: 24s6 dots: 32s

Note the emphasis on the 24s.

Double presses, swings and front squats allow one to use diff. size bells for aunique effect called stabilizing musculature. You could try something like this:

1 dot: 16s2 dots: 16 + 243 dots: 16 + 324 dots: 24s5 dots: 24 + 326 dots: 32s

If you have chosen 2 bells of different sizes switch arms every set.

When it comes to the double snatch, our comrade can barely snatch a pair of 32s.This means this weight should be left to variety days. A double snatch assignment would look like this:

1 dot: 16s2 dots: 16s3 dots: 16s or 24s4 dots: 24s5 dots: 24s6 dots: 24s

Each individual table should have should have a separate table of weight valuesfor each roll of a single die. If you can do fewer than 3 perfect reps with a given weight then the weight should be saved for variety days.

The exercises in each category (pull, press, squat and push press/jerk) are alsopicked with a roll of a single die. This will give you 6 variations to play with. More is not good.

Here are the recommended variations. An advanced trainee may replace some of these with barbell lifts.

Pulls1 dot: Swing - 1, 2 or H2H2 dots: Overspeed swing w/ partner or JS band

3 dots: Double swing4 dots: Fast cadence snatch (no lockout pause)5 dots: Slow cadence snatch (pause at lockout)

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6 dots: double snatch

Presses1 dot: C+P2 dots: Military press3 dots: Pat Casey press (hold on to something at chest level with free hand)4 dots: Double C+P

5 dots: High stop alternating press (lower on KB to chest and press while otherKB is locked out)6 dots: See saw press

Jerks/push presses1 dot: Ghey Viking push press2 dots: Double ghey Viking push press (light load, speed emphasis)3 dots: Jerk4 dots: Double jerk5 dots: Double C+J6 dots: Double push press from front squat

Squats1 dot: Goblet squat2 dots: Goblet squat3 dots: Double front squat4 dots: Double front squat5 dots: Pistol6 dots: Pistol

Adding weighted pull-ups is highly recommended:

Pull-ups1 dot: Tactical pull-up (no thumbs, no kip, neck to bar)2 dots: Chin-up

3 dots: Parallel grip pull-up4 dots: Pull-up on rings5 dots: Pull-up on rope6 dots: L-pull-up_________________________Week 1- Monday: Grinds, heavy effort, press 1, squat, press 2, pull-up- Tuesday: Ballistics, light effort, pull, push press/jerk- Wednesday: Variety- Thursday: Grinds, medium effort, press 1, squat, press 2, pull-up- Friday: Ballistics, medium effort, pull, push press/jerk- Saturday: Variety- Sunday: Off

Week 2- Monday: Grinds, light effort, press 1, squat, press 2, pull-up- Tuesday: Ballistics, heavy effort, pull, push press/jerk- Wednesday: Variety- Thursday: Grinds, medium effort, press 1, squat, press 2, pull-up- Friday: Ballistics, medium effort, pull, push press/jerk- Saturday: Variety- Sunday: Off