Kettlebell Periodization in Kettlebell-Verse

[Mark Limbaga]

I use that kind of periodization. In fact starting a new cycle right after TSC and hopefully will be the best one yet as this last one had many things that went wrong ( life happened).

You can build your own periodization based on your goals. In kettlebell training is not very popular as it is for a specific sport. Most people will just start a program and become good at it, and most of the programs are GPP.

This kind of program is made for someone who has a very specific goal in mind. For example beast tamer, TSC or S&S could benefit a periodization program. The only thing is that it won't be a minimalistic approach anymore.

It's very simple to start with a base mesocycle and work on GPP ( carries, pushes, pulls, hinges, squats, crawls) + aerobic activity. Volume is high intensity is low. 6-8 weeks. I like building circuits + 1 aerobic activity on different days.This mesocycle is where you build your work capacity, which for example allows you to handle all the volume from the next mesocycle.
After that move to a build mesocycle and work on SSP, Volume goes lower and intensity slightly higher. Speed, strength, skill specific training + anaerobic work. 6-8 weeks.
Peak with only the skills you want to become good at. Low volume high intensity.
Recovery for a few weeks and go again.

The problem is that this kind of program is very individualized, and has to be created from scratch based on many things: who the athlete is, where is the athlete right now, what does he want to achieve, previous experiences, and a few others.

But yeah totally doable, but not everyone needs one.

If your goal is running. 80% other skills 20% running during base mesocycle. 80% running 20% other skills that aid running during build and peak with running only.

Well said..

 

[Kenny Croxdale]

periodization from Base to Build to Peak to Transition (to borrow Joe Friel's language), so that the body doesn't get hammered all the time and eventually succumb to over-training and injuries.

Periodization Training

This method works for everyone from Novice to Advance Athletes.

This is the backbone of Progressive Loading; for Strength, Power, Speed, Hypertrophy and Endurance Development.

I'm not sure taking a week off, only to jump straight back to Zone 4-5

Deload-Reload Misinformation

Many individual have been incorrectly lead to believe that once they hit a sticking point, Deloading for one or two workout out or taking a week off will get them back on track. It may initially them a jump start the following one or two workouts.

However, it is counter productive for long term results.

One of the keys to maintaining long term results is Planned Periodization Training in which a Progressive Overload occurs each week.

The final week of the Periodization Training Cycle is where the intensity of the program is maximized; push near to the limit or to the limit.

After the last intensive week of a Periodization Training, a new Periodization Training Program is begun tjhat less intense, fairly light loads.

Part of the new Periodization Training emphasis is on...

Active Recovery

Recovery is where gains in Strength and Size occur.

Active Recovery trigger growth by increasing blood flow to muscles and tissue.

In doing so, it delivers nutrients to the muscles and tissue, as well as taking out the garbage, metabolites.

Passive Recovery

This defined as taking time off from training, let's say a week.

This method has been show to be less effective than Active Recovery.

 

[Kenny Croxdale]

I think where people get themselves into trouble is less a lack of periodization than a lack of patience.

Patients

Yes, that is part of the issue.

Lack of Periodization Training

As the saying goes, "People don't plan to fail, they fail to plan."

A Periodization Training Program is a Plan.

"Plan your work, work your Plan."

 

[Kenny Croxdale]

You don't need to periodize lifting until you get well past the novice stage, and you don't need to enter block periodization until you're fairly advanced.

Periodization Training Works For Everyone

This means it is an effective approach for Novice to Advanced Athlete, alike.

It is the underlying mechanism that drives increases in Strength, Power, Speed, and Endurance: Progressive Overload.

With Periodization Training there is an ebb and flow; planned progressive overloading followed by plan recovery periods.

Periodization Training Cycles follow the natural rhythm of life; the ebb and flow of the ocean with high and low tide, night and day (a time to work and rest), as well as the body's circadian rhythm.

 

[barrak]

After reading House I stopped thinking in terms of building VO2xmax. In my mind it is more like basebuilding in lifting - if your aerobic max is 10 min/mile, you won't be able to peak as high as if you built your aerobic base to 8 min/mile. It is also mentally and physically easier to have an aerobic basebuilding block. This creates an off-season that is productive (setting you up for better races) but also restorative.

The problem with this is that not everyone has the luxury to have off-seasons - it might be great for a single sport athlete, but it is more problematic with multiple sport athletes and/or tactical athletes.

I have learned firsthand this summer how critical base building is. How else would top long distance runners maintain sub-5 min/mile marathon pace? Freakish aerobic base, I think! Still, building VO2Max towards a 5K race or shorter distances is necessary if PRs are sought.

Perhaps we've been focusing on different forum threads but my take away from forum engagement is that LISS is almost universally recommended as a complimentary form of exercise to that which SF specialises in.
If you're interested, during my recent S&D step load to Timeless with 36 kg my average heart rate was 104 bpm (approximately 60%) and only peaked above 70% during the TGU sets and never into 80%.
There is no talk test in Q&D.

7 months of S&S certainly helped me conquer my first 14er in summer 2020. Gave me the leg and core strength to keep climbing, but not much of aerobic base cushion. Had to stop every couple of minutes to catch my breath after hour 2. Reminded me of a water pump once when it would cutoff every 10 seconds or so as it got starved due to weak water inflow. Solved the problem by putting a water tank ahead of the inlet. Sort of base building.

@barrak
Are you targeting times for your 5k and 10k?

I plan to. However, since my last race was 40 years ago (400 meters), I'm not clear yet on what times to target. I will get better grounded after I do my first 30-min run lactate test around Thanksgiving.

Active Recovery trigger growth by increasing blood flow to muscles and tissue.

Indeed! Until earlier this summer, even active recovery would gas me... case of a serious aerobic deficiency!!!!

 

[Kenny Croxdale]

Until earlier this summer, even active recovery would gas me... case of a serious aerobic deficiency!!!!

Active Recovery

Many individual do not back off on the load/intensity after the final week of an intense training session. '

That may have been a factor.

 

[John K]

Periodization Training Works For Everyone

This means it is an effective approach for Novice to Advanced Athlete, alike.

It is the underlying mechanism that drives increases in Strength, Power, Speed, and Endurance: Progressive Overload.

With Periodization Training there is an ebb and flow; planned progressive overloading followed by plan recovery periods.

Periodization Training Cycles follow the natural rhythm of life; the ebb and flow of the ocean with high and low tide, night and day (a time to work and rest), as well as the body's circadian rhythm.

Fair enough, I was overly narrow in how I was using the term periodization, only applying it to longer planned-out cycles.

 

[John K]

I have learned firsthand this summer how critical base building is. How else would top long distance runners maintain sub-5 min/mile marathon pace? Freakish aerobic base, I think! Still, building VO2Max towards a 5K race or shorter distances is necessary if PRs are sought.

Check out this article - The Max VO2 Myth — Uphill Athlete - I think it explains what I'm talking about better than I can.

 

[barrak]

Check out this article - The Max VO2 Myth — Uphill Athlete - I think it explains what I'm talking about better than I can.

I see your point. As Daniels would put it... It's the velocity at VO2Max (vVO2Max) which matters, which correlates with the article you quoted (thanks, by the way) in putting a premium on running economy.

I actually use Joe Friel's approach in defining my HR zones as percentages of lactic threshold HR (LTHR), instead of percentages of max HR or VO2Max HR. Since my target races are 5K and 10K (or longer, later), tracking my speed at LTHR through the Base/Build/Peak phases will be my main metric.

I have done several treadmill (Conconi) tests during the summer and observed my LTHR dropping from 155 to 145 since July as I focused on MAF running. It's good to know I can build up back to 155 (at least), and couple it with a much improved running economy by April.

 

[offwidth]

I see your point. As Daniels would put it... It's the velocity at VO2Max (vVO2Max) which matters, which correlates with the article you quoted (thanks, by the way) in putting a premium on running economy.

I actually use Joe Friel's approach in defining my HR zones as percentages of lactic threshold HR (LTHR), instead of percentages of max HR or VO2Max HR. Since my target races are 5K and 10K (or longer, later), tracking my speed at LTHR through the Base/Build/Peak phases will be my main metric.

I have done several treadmill (Conconi) tests during the summer and observed my LTHR dropping from 155 to 145 since July as I focused on MAF running. It's good to know I can build up back to 155 (at least), and couple it with a much improved running economy by April.

Yes. Another term that is used sometimes is Fractional Utilization of VO2max

 

[John K]

I see your point. As Daniels would put it... It's the velocity at VO2Max (vVO2Max) which matters, which correlates with the article you quoted (thanks, by the way) in putting a premium on running economy.

I actually use Joe Friel's approach in defining my HR zones as percentages of lactic threshold HR (LTHR), instead of percentages of max HR or VO2Max HR. Since my target races are 5K and 10K (or longer, later), tracking my speed at LTHR through the Base/Build/Peak phases will be my main metric.

I have done several treadmill (Conconi) tests during the summer and observed my LTHR dropping from 155 to 145 since July as I focused on MAF running. It's good to know I can build up back to 155 (at least), and couple it with a much improved running economy by April.

I'm not familiar with Joe Friel. I hope you post a report on your training when you get to your race! (Or do you have a training log I can follow?)

 

[barrak]

I'm not familiar with Joe Friel. I hope you post a report on your training when you get to your race! (Or do you have a training log I can follow?)

I keep a handwritten journal which I highly recommend. Adds a surprisingly uplifting spiritual element to the journey.

Plenty of useful information in Friel's blog at Joe Friel’s Blog - Joe Friel

The plan I'm using from his Total Heart Rate Training book allows for a lot of input from the athlete's past training during the Base phase, before moving on to sport-specific training in later phases. I'm one third through the Base phase and am thoroughly enjoying touching base with TGUs, mace swings, C+P and sandbag work for general strength and mobility... all while still maintaining 20 run miles per week.