Kenny Croxdale
Level 7 Valued Member
The Kettlebell Swing is a Plyometric movement.
That due the fact that it elicits the Stretch Reflex, when you rebound out of the hole.
Power Cleans
This doesn't fall into being a Traditional Lift. While Strenght is increased to some degree (as with a Kettlebell Swing), it falls into the category of being a Power Movement.
Very few individual perform Olympic Movements nor know how to perform them. More technique is required for Olympic Movement.
Kettlebell Swings produce approximately the same amount of Power Output as Olympic Movements; providing the right load is used. Kettlebell Swing are much easier to learn than Olympic Movements.
Traditional Lifts
Squats, Bench Press, Deadlift are Traditional Strength Lifts. Some Power can be developed with these movement, when the right training load is used.
However, they do not develop anywhere close to the same amount of Power that Olympic Movements, Kettlebell Swings and Trap Bar Jumps produce.
I believe you meant, "Dimishing Return" rather than "Finishing Return...
The Foundation of Power...
is built on Strength.
The most effectivce way for a Novice Lifter to increase Power is to increase Maximum Strength.
Advanced Lifters need to continue to maintain a program that includes Maximum Strength Training in conjunction with a Power Program. Doing so, enables Advanced Lifter to increase Power.
"Strength Training Makes You Slow"
There is some validity to this.
At some point, individual who only train Maximum Strength will eventually have a decrease in Power and Speed.
It has to do with...
Fast Twitch Fiber
1) "Super" Fast Type IIb/x Muscle Fiber Type
Power and Speed Training developes these Muscle Fiber.
2) Fast Type IIa Muscle Fiber Type
Maximum Stregth Training developes these Muscle Fiber.
Muscle Fiber Conversion
If solely Maximum Strength is trained, "Super" Fast Type IIb/x is converted to Fast Typy IIa Muscle Fiber Type. Your Maxium Strength increases at the expense of a decrease in Power and Speed.
If solely Power Strength is trained, Fast Type IIa is converted to "Super" Fast Typy IIb/x Muscle Fiber Type. Your Power increases at the expense of a decrease in Maximum Strength
Conjugate Training
One of the most effective method for ensuring Maxium Strength and Power increases is to train both in the same program at the same time.
Olympic Lifters
Olympic Lifter are the Poster Children for Conjugate Training; performing Traditional Maximum Strength Movements with the Olympic Lift "PowerMovements".
Doing so, provide a...
Synergistic Effect
The sum is greater than its parts.
It amount to adding 2 + 2 and getting 5.
Quazi-Ballistic Kettlebell Swing
Kettlbells are a Quazi-Ballistic movement.
In a Kettlebell Swing Power isn't developed through the full range of the movement.
That due to the fact that as the Bell ascends in the movement lifters allowing the Bell to float to the apex of the movement.
Ballistic Movement
Ballistic is defined as an object or a body becoming airborne.
Doing so, ensures that Power is developed through the entire range of the movement.
Ensuring Power Development
One of two Kettlebell Swing Methods ensure Power Development throughout the full range of the movement.
1) Launghing The Kettlebells
Launching the Kettlebell into the air.
2) Banded Kettlebells Swings
Dr. Craig Marker has a great StrongFirst article on this.
Kettlebell Swings for Sprinters
Barbell - Banded Clean Pulls as a Power Developer
If the goal is to train triple-extension explosion for T&F athletes, is there any reason to go beyond clean pulls? It doesn't really make sense to me to teach Olympic lifting (even the power variants of the clean and snatch) to athletes simply looking to improve power.
www.strongfirst.com
Post 13 address' the effectiveness of Kettlebell Swing for Sprinters.
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