Been trying max effort days with kettlebells exercises like press, snatch, swing, clean,squat and get ups.
Max Effort Training Exercises
Traditional Limit Strength (1 Repetition Max) Exercises are the most effective for Max Effort Training: Pressing, Squats, Deadlifts, etc.
These movement can be employed for Power Training, to some extent.
Power Training is optimized with these movements with loads of 48 - 62% of your 1 Repetition Max with 1 - 3 Repetition.
With that said, there is a limited amount of power that is and can be developed with these movements.
The use of 48 - 62% of 1 Repetition Max Method is Power Training rather than Speed Training. For some unknown reason, it was incorrectly labeled as Speed Training decades ago and stuck.
Speed Training employs training loads of 10 - 40% of your 1 Repetition Max, with approximately 30% being the sweet spot.
Power Training Exercises
Ballistic type movements are more effective at developing power.
Olympic Movements such as: Cleans, Snatches, High Pulls, Jerks, etc fall into this category.
Research demonstrates that ballistic movements like this are best developed with load of 70 - 80% of your 1 Repetition Max.
Heavy Kettlebell Swing develop power. Research (Dr Bret Contreras) demonstrated that Heavy Kettlebell Swings produce Power Output that rivals Olympic Movements. Heavy Kettlebell Swing meaning working up to a Kettlebell Swing that is 50% of your body weight and higher.
For a 200 lb individual, like myself, that means working up to Kettlebell Swings of 100 lbs or higher. My heaviest Kettlebell Swing is with 175 lbs, with a Hungarian Core Blaster.
The Hungarian Core Blaster is something you can make with $20 worth of pipe from Lowes. It is plated loaded. You load it with as much weight as you like.
Home Made Hungarian Core Blaster
This is the video of how to make it and how it works.
Power Output
Olympic Movement produces some of the highest Power Output recorded in sports. Research (Dr John Garhammer) found that Olympic Movements produced up to 4 times more Power Output than the Powerlifts, even with substantially lighter loads.
Has anyone tried this with kettlebells based off westside methods.
Kettlebell Swings
Yes. Initially, I employed Hang Power Clean as an exercise of increasing my power in the Deadlift. I obtained great results with Hang Power Cleans. However, my technique was never as good as it should have been.
I switched to Heavy Kettlebell Swings. This movement is easier and faster to learn and essentially elicits the same training effect.
Complex Training
I used Westside and got results with it. However, I then switch over to Complex Training; Post Activation Potentiation Training.
This method is a modified version of Westside. Westside sets aside a day specifically for Max Effort Training and Speed/Power Training.
Complex Training Super Sets a Limit Strength Movement with a Power or Speed Movement. Research show that when a Limit Strength movement is performed first, with a rest period, then followed by a Power Movement, greater force (power) is produced.
There are some caveats to using this method that need to be followed to obtain an optimal training effect.
With that said, the Westside Training Protocol should first be implemented. It is simpler, allowing your to focus on one thing at a time.
A Program to Train for the Half-Bodyweight Kettlebell Press | StrongFirst
Thanks to Jef for finding and posting this.
Reifkind does a great job of providing some answer to your questions.
Kenny Croxdale