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Kettlebell King size killer

Kev

Level 6 Valued Member
@Kev I understand where you are coming from with the snatch, but if you are after a primordial challenge, for me the kettlebell mile is where it is at. Take a 32 for a mile around Rouken Glen Park with a Whippet to tow. Grrrrr. ;)
I’m a Barrhead punter. Our parks are perfectly lovely thankee very much.
 

Archer

Level 5 Valued Member
Kev, I’m going to start KSK tomorrow.
On the ladders; obviously on the first three rungs one could just continue by switching hands. I’m thinking to still actually park the bell even though I will hike it again almost immediately for the next rung after a slight pause.
Thoughts?
I know it would be an extra benefit to restart each rung from a parked bell.
 

Steve W.

Level 8 Valued Member
On the ladders; obviously on the first three rungs one could just continue by switching hands.
This is how I've done it in Phase 1. First three rungs continuous, switching hands, which works out to 6R/6L but broken up in shorter chunks on each hand. Then the last two rungs as separate sets, but doing both hands without putting the bell down. So the first multi-rung set is actually the hardest on the hips and lungs, but easier on the grip.

I'm not convinced there is much benefit to doing more reps from the floor. And doing rungs continuously gives you additional hinge reps on the transfers.
 

Archer

Level 5 Valued Member
This is how I've done it in Phase 1. First three rungs continuous, switching hands, which works out to 6R/6L but broken up in shorter chunks on each hand. Then the last two rungs as separate sets, but doing both hands without putting the bell down. So the first multi-rung set is actually the hardest on the hips and lungs, but easier on the grip.

I'm not convinced there is much benefit to doing more reps from the floor. And doing rungs continuously gives you additional hinge reps on the transfers.
Thanks for your reply, Steve. That sounds good to me.
 

Kev

Level 6 Valued Member
Kev, I’m going to start KSK tomorrow.
On the ladders; obviously on the first three rungs one could just continue by switching hands. I’m thinking to still actually park the bell even though I will hike it again almost immediately for the next rung after a slight pause.
Thoughts?
I know it would be an extra benefit to restart each rung from a parked bell.
I think that’s how Geoff actually prescribes it.
 

Kev

Level 6 Valued Member
I ask about KSK 1.0, how is it possible using its 8RM to make series of 12 reps in phase 2 after only a few sessions? Is it possible to progress so fast, since you are not a beginner? Thank you for your answers
Sorry for some reason I never got a notification for your question. But yeah. What the 2 gentleman who answered said. Your technique from phase one and the conditioning from it will get you up to 12 reps no problem.
 

Adachi

Level 6 Valued Member
I have a question about the 7-8 RM, cuz I don't fit this - at all.

So, KSK prescribes that I should get a bell that is a 7-8 RM bell. I don't have that.

I know I can do over 20 snatches sprinting before my last Q&D cycle to verify my ability with my 24kg bell, but I got to 5 reps with the 32kg, and I decided not to proceed to a sixth rep because it felt iffy on the grip.

do we round down to 24kg?
should I round up to the 32kg bell?
or should I pregame with the 32kg (maybe with some A+A singles up to to triples), until I can comfortably cover a 7-8RM situation with the 32kg?
 

John K

Level 7 Valued Member
Certified Instructor
I have a question about the 7-8 RM, cuz I don't fit this - at all.

So, KSK prescribes that I should get a bell that is a 7-8 RM bell. I don't have that.

I know I can do over 20 snatches sprinting before my last Q&D cycle to verify my ability with my 24kg bell, but I got to 5 reps with the 32kg, and I decided not to proceed to a sixth rep because it felt iffy on the grip.

do we round down to 24kg?
should I round up to the 32kg bell?
or should I pregame with the 32kg (maybe with some A+A singles up to to triples), until I can comfortably cover a 7-8RM situation with the 32kg?
Have you looked at 3.0? It has you multiply your reps by three numbers to get your heavy / medium / light days.
 
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Adachi

Level 6 Valued Member
Have you looked at 3.0? It has you multiply your reps by three numbers to get your heavy / medium / light days.
I did look at it. I could bypass the rest of KSK.
I like it - cuz it meets you where you are, anyways; no matter what.
I guess I'm just not a huge fan of such high-rep sets. but if I wanna dip my toes in the KSK water - that's definitely one way to do it.

just cuz I know my left will do more than 20 reps (I went right past the 30 seconds in the Q&D sprint test). but I'm not looking forward to sets of 10 or more. but it does ramp up nicely.
 

John K

Level 7 Valued Member
Certified Instructor
I did look at it. I could bypass the rest of KSK.
I like it - cuz it meets you where you are, anyways; no matter what.
I guess I'm just not a huge fan of such high-rep sets. but if I wanna dip my toes in the KSK water - that's definitely one way to do it.
I guess I was thinking of doing it with your 32. If you can do 5 on each hand, that's 10. Then you multiply it as said and divide by 2. As an example, that could be 2.5 on one day, and you could round down and do sets of 2, and by the end of KSK 3.0 you'd work up to sets of 4. Now you're dipping your toe into KSK waters without doing massive sets with your 24.
 

Adachi

Level 6 Valued Member
I guess I was thinking of doing it with your 32. If you can do 5 on each hand, that's 10. Then you multiply it as said and divide by 2. As an example, that could be 2.5 on one day, and you could round down and do sets of 2, and by the end of KSK 3.0 you'd work up to sets of 4. Now you're dipping your toe into KSK waters without doing massive sets with your 24.
ah - i took that the opposite way - and I like your version much better.
 

mvikred

Level 5 Valued Member
Certified Instructor
ah - i took that the opposite way - and I like your version much better.
I like Johns version too. Helps you build strength with moderate volume and then take it from there. 3.0 in most of Geoff’s work comes later but where the strength is lacking I often found them to be a bridge to 1.0. It’s the same in Giant as well !!
 

Kev

Level 6 Valued Member
I like Johns version too. Helps you build strength with moderate volume and then take it from there. 3.0 in most of Geoff’s work comes later but where the strength is lacking I often found them to be a bridge to 1.0. It’s the same in Giant as well !!
Yup I’ve turned the giant on it’s head and started with 3.0. It’s a game changer.
 

guardian7

Level 7 Valued Member
Yup I’ve turned the giant on it’s head and started with 3.0. It’s a game changer.

Some people are alternating KB Strong with the Giant. That seems another way to go. Cycling the Giant, Strong, and KSK and adding a lower body program could be a perpetual cycle throughout the year for a while.
 

Kev

Level 6 Valued Member
Some people are alternating KB Strong with the Giant. That seems another way to go. Cycling the Giant, Strong, and KSK and adding a lower body program could be a perpetual cycle throughout the year for a while.
I was going to alternate KSK and The Giant but now I’m not so sure.
 

T T

Level 4 Valued Member
I was going to alternate KSK and The Giant but now I’m not so sure.
How do you plan on doing it? Alternating the complete programs, or interleaving the different phases of each?
 

Kev

Level 6 Valued Member
How do you plan on doing it? Alternating the complete programs, or interleaving the different phases of each?
Just a giant and then the 3 weeks of KSK and then 1.1 and repeat with KSK. That’s why I’m kinda not sure I’m going to bother. It’s a bit all over the place. I am aware guys on here have spliced the 2 and they probably have better ideas than me on how to go about it. I am currently doing swing season on the “off days” of the giant and enjoying that. I don’t know if the snatch development from each phase is going to stick around for 4 weeks of Giant work. If anyone more enlightened on here has done this can you help me and this fellow out? Be much appreciated.
 

JamesPTA

Level 6 Valued Member
@Kev Gladly!

I plan on writing my formal review in a few weeks, but I did exactly what you are describing: 4 weeks of Giant, 3 weeks of KSK, and so on
This is how I organized these blocks:

Giant 1.0 with 2x24kg
KSK 1.0 Phase 1 with 28kg
Giant 2.0 with 2x24kg
KSK 1.0 Phase 2 with 28kg
Giant 1.1 with 2x24kg
KSK 1.0 Phase 1 with 32kg
Giant 3.0 with 2x28 <------This is where I'm at on my 3rd week

I never lost anything in the snatch with 4 weeks of Giant. In fact, when I started this whole process in the Spring, 32kg was a 3RM. It is currently sitting a very comfortable 12RM
 
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