I am a secondary school / high school Physical Education teacher. I have a student who is using Kettlebell Swings in their Advanced Higher Training Programme. Their focus is to improve their overall power with intention to improve their jump shot in handball.
In terms of pre- and post- programme testing, could anyone suggest a Fitness Test for testing power on the kettlebell swing? I don’t have an accelerometer, are there any other tests?
Accelerometer Devices
These are cool devices.
About 10 years ago, I purchased the "Power Factor". It was a simpler device that limited the movements that could be measured. It was also cheaper.
it was comparative to a inexpensive set of weight scales to medical scales. It provided a fairly close, accurate measurement of Power Output.
What I Learned
I learned that the traditional recommended training percentages for developing and increasing Power Output were close to what the Power Factor measured.
Based on the information, let take a look at the recommended Power Training Percentages for the following.
Kettlebell Swings
a) The Science of The Swing
...and many other movements.
scienceoftheswing.blogspot.com
As per this article, Kettlebell Swings with around 30% of Bodyweight are effective in developing Power Output.
Thus, if your high school student weights 150 lbs, he would need to perform Kettlebell Swing with around 50 lbs.
b) Are Heavy Kettlebell Swings Better Than Deadlifts? | T Nation
Research by Dr Bret Contreras determined heavy Kettlebell Swing elicited the greatest Power Output and development of Power.
| Style | Load (lbs) | Peak Vertical Force (N) | Peak Horizontal Force (N) |
|---|
| Squat Style | 70 | 2,170-2,349 | 166-182 |
| Squat Style | 140 | 2,431-2,444 | 278-353 |
| Hip Hinge Style | 70 | 1,935-2,140 | 340-402 |
| Hip Hinge Style | 140 | 2,325-2,550 | 499-520 |
Based on the information above, fairly heavy Kettlebells Swing are the most effective at increasing Power.
Horizontal Jumps
Due to the horizonal movement, Kettlebells Swing are more effective at increasing Horizontal "Broad Jumps".
Vertical Jump Training
Individuals interested in developing greater Vertical Jump Power need to focus more on...
1) Olympic Pulls
Research shows that loads of 70 - 80% of a 1 Repetition Max Olympic Pull is the most effective at developing Power.
2) Trap Bar Jumps or Jumps with Dumbbells
Research demonstrates this mimics Olympic Pulls and essentially develops the same increase in Power.
Practical Power Testing
The most practical method of determining the effectiveness of Kettlebell Swing and/or Olympic Pull Power is to the...
1) Standing Broad Jump for Distance
2) Vertical Jump for Height
