If I'm not following one of your programs exactly, which I usually am, I'm using your principles to enjoy my fitness journey. 53 and best shape of my life. Cheers Geoff.
"[2] Do as many sets of the prescribed exercise(s) for the prescribed reps, resting enough between sets to make every rep of every rep feel / look the same." I have heard you mention, in an interview, that your old coach told you to terminate you set if the bar slows down, and to terminate the session if it slows on the next set. Does this apply to the autoregulated sets of your programs? If so, how do you count the reps? Do you count the reps of a terminated set, or only the reps of fully completed sets?
How can I go from 16 kg double kettlebell to 24 kg? I can't buy 20 kg for now. Would it make sense to stick a 4 kg weight plate under 16 kg? My other question is that I want to buy an Olympic barbell and use the kettlebells as a weight plate for deadlift...I thought it would be suitable for deadlift so that my kettlebells would be extra useful and I would save money...what do you think?
@delpierro213 - On which exercise? It's much easier to move from 16kg to 24kg on Swings than Presses. And yes, you can add the weight plate as long as it doesn't fall off. No, that's not suitable. Stick to Oly plates.
This is the question. Pavel says less with heavier weights steve cotter says reps for time? I am not a elite athelete, just a man in his mid forties with no professional training. Hoe do I know what is heavy or if I'm doing to many reps. I have a 16, 20, and 24kg kb, and nowhere near doing 200 snatch test with the 16 nevermind the 24, so I always leave my sessions with a sense of failure
I'm of a similar age as you and own a 16 and 24kg. For me, since I have a limited time (1hr) the issue is solved by simply what I can do within that period and the weights I have available. But, I also use my post-workout body feel i.e. soreness and energy reserve as a personal judgement of the appropriateness of the workout. For example, I recently started a double KB program and was, for me, extremely sore and exhausted after the first few workouts, so I determined that I was near the limit of my ability. I reduced the frequency of workouts to only twice a week (M/F) for extra recovery time. This was opposed to my prior workout routine, the Simple and Sinister (plus added exercises) with the 24kg that I used to breeze through feeling almost energized post-workout and with zero soreness. So, I guess my points are: do the best you can with the time and weights you have available, and use your body as the feedback.
If tou follow the guidelines Geoff laid out, you'll find yourself making slow-and-steady progress with the time and ability you have. Be sure to keep a training log, or the gradual improvements can be easily missed!
@stevedavis1269 - Good question. Some guidelines: 1. Can't lift it = too heavy 2. Lift it between 1-3x = very heavy 3. Lift it between 4-6x = heavy 4. Lift it between 6-8x = pretty heavy 5. Lift it between 9-11x = moderately heavy 6. Lift it between 12-15 = moderate 7. Lift it 16-20x = moderately light 8. Lift it 20+ x = light This is relative to the exercise, of course. For example, you can generally swing a lot more than you can press. Hope this helps.
Low volume, high relative intensity balistic movements like swing, snatch, clean and jerk. Near-complete rest periods as above. Feels good, works better!
If I'm not following one of your programs exactly, which I usually am, I'm using your principles to enjoy my fitness journey. 53 and best shape of my life. Cheers Geoff.
Thank you from Korea. I don't understand perfectly, but this video helps me get started anyway.
"[2] Do as many sets of the prescribed exercise(s) for the prescribed reps, resting enough between sets to make every rep of every rep feel / look the same."
I have heard you mention, in an interview, that your old coach told you to terminate you set if the bar slows down, and to terminate the session if it slows on the next set. Does this apply to the autoregulated sets of your programs? If so, how do you count the reps? Do you count the reps of a terminated set, or only the reps of fully completed sets?
@TheBanzaiBuckaroo - Yes it does. I count all the reps.
How can I go from 16 kg double kettlebell to 24 kg?
I can't buy 20 kg for now.
Would it make sense to stick a 4 kg weight plate under 16 kg?
My other question is that I want to buy an Olympic barbell and use the kettlebells as a weight plate for deadlift...I thought it would be suitable for deadlift so that my kettlebells would be extra useful and I would save money...what do you think?
@delpierro213 - On which exercise? It's much easier to move from 16kg to 24kg on Swings than Presses. And yes, you can add the weight plate as long as it doesn't fall off.
No, that's not suitable. Stick to Oly plates.
This is the question. Pavel says less with heavier weights steve cotter says reps for time?
I am not a elite athelete, just a man in his mid forties with no professional training. Hoe do I know what is heavy or if I'm doing to many reps. I have a 16, 20, and 24kg kb, and nowhere near doing 200 snatch test with the 16 nevermind the 24, so I always leave my sessions with a sense of failure
I'm of a similar age as you and own a 16 and 24kg. For me, since I have a limited time (1hr) the issue is solved by simply what I can do within that period and the weights I have available. But, I also use my post-workout body feel i.e. soreness and energy reserve as a personal judgement of the appropriateness of the workout. For example, I recently started a double KB program and was, for me, extremely sore and exhausted after the first few workouts, so I determined that I was near the limit of my ability. I reduced the frequency of workouts to only twice a week (M/F) for extra recovery time. This was opposed to my prior workout routine, the Simple and Sinister (plus added exercises) with the 24kg that I used to breeze through feeling almost energized post-workout and with zero soreness. So, I guess my points are: do the best you can with the time and weights you have available, and use your body as the feedback.
If tou follow the guidelines Geoff laid out, you'll find yourself making slow-and-steady progress with the time and ability you have. Be sure to keep a training log, or the gradual improvements can be easily missed!
@stevedavis1269 - Good question. Some guidelines:
1. Can't lift it = too heavy
2. Lift it between 1-3x = very heavy
3. Lift it between 4-6x = heavy
4. Lift it between 6-8x = pretty heavy
5. Lift it between 9-11x = moderately heavy
6. Lift it between 12-15 = moderate
7. Lift it 16-20x = moderately light
8. Lift it 20+ x = light
This is relative to the exercise, of course. For example, you can generally swing a lot more than you can press.
Hope this helps.
@@GeoffNeupert thanks mate. Really appreciate your reply
Your Kettlebell Strong has set/rep numbers for each workout. I am guessing your training philosophy has evolved since then.
@shumardi1 - Yes it does. And to a certain extent, it has.
How does a power athlete train?
Low volume, high relative intensity balistic movements like swing, snatch, clean and jerk. Near-complete rest periods as above. Feels good, works better!
@hebrew67 - Heavy, explosively, never to failure. Usually plenty of rest.
Hey Geoff, I sent you an email a few days ago. Maybe you have a look at it :)