Hello,
- Heavier (at least 44), it becomes taxing and then I lose the benefits of both "conditioning" and power training.
Power Training
The Kettlebell Swing load need to be heavier that the majority of individuals are using.
The reason most are using a light Kettlebell are:
1) Lack of knowledge regarding the load the maximizes Power Output and development.
Dr Bret Contreras research data demonstrates and provide some information on that.
2) Economic and Practically: The cost of heavier Kettlebells is part of it. Secondly, heavier Kettlebells that are necessary for Kettlebell Power Training are 'One Trick Pony"; they are good for Kettlebell Swings but pretty much nothing else.
Conditioning
The protocol for Conditioning (GPP) is completely different from Power and/or Strength Training.
However, some Conditioning can be obtain with a heavier with the right protocol. More on that in a minute.
I have to take longer rest during the proper training. Plus my recovery is longer.
The Inverse Relationship
There is an inverse relationship between Intensity and Time. Intensity in this case being the percentage of 1 Repetition Max. !RM
As the percentage of 1RM increases (Intensity), the amount of recovery time need to increase as well. Research provide the various Work:Rest Ratio Periods for Conditioning (GPP), Power and Strength Training.
One interesting example is...
SupraMaximal Intensity Training, SMIT
SupraMaximal Intervals meaning that each "Sprint" is performed with all out effort. Research shows that Longer Rest Period are necessary between all each all out "Sprint" to elicit a greater training effect.
The same application is mandatory in performing Heavy Kettlebell Swings in eliciting a greater training effect.
44 kg Kettlebell
As I noted in my previous post, Kettlebell Swings need to be performed with a load that is near or the same as your body weight. Your 44 kg Kettlebell Swing falls into that category since you weight around 63 kg.
However, progressive overload need to be implemented with all forms of Strength Training (Limit Strength, Power and Speed).
Also, an increase in Limit Strength produces an increase in Power. When that occurs there need to be an increase in the Power Training load.
Thus, at some point in your training, increasing the load of a Kettlebell "Power" Swing is necessary, if you want to increase your Power Development.
- If I go for a lighter bell, I have to change the strategy: maximum reps per X minutes.
Lighter Kettlebell Swings
They have a place in training.
Lighter Kettlebell Swings can be used as a Speed Training Protocol, with the right number of set, reps and rest periods are implemented.
Hypertrophy and Endurance Training are developed when the right protocol of sets, reps and rest period are implemented.
Beyond pure physics, technique is crucial.
"Technique is Critical"
It applies to any movement that you want to develop the right technique in.
To ensure good technique is maintained and developed in any exercise, it is MANDATORY that the exercise be STOPPED once fatigue set in.
Once fatigue set in, technique falls apart. Secondly, the muscle firing sequence changes. The end result is it becomes a completely different exercise.
We tend to be less flexible when we use an heavier bell.
Based On What?
Precisely what research data do you have to support that?
Two method contradict that...
1) Olympic Lifters: This group of athletes are behind gymnast. A large part of what makes them so flexible the use of heavy load in fully stretched positions: Full Squats and Overhead Snatches.
2) Proprioceptive neuromuscular facilitation (PNF) Stretching: This is an extremely aggressively stretching method that dramatically increases flexibility; a force similar to Kettlebell Swings and Olympic Lift is employed with PNF.
If anything, swinging a heavier Kettlebell promotes greater flexibility. The force of the Kettlebell falling back into the hole increasing the stretch due to the greater amount of force/weight applied. Force = Mass X Acceleration.
So the levers are different.
What do information do you have support that assumption?
The only way the levers would change or be different due to fatigue which would create a different movement pattern which would mean you essentially be peforming a different hybrid exercise.
It can be harder to really control the move.
Controlling Movement
Any change in movement patter is cause by muscle fatigue and/or weak stabilizer muscle.
To reiterate, fatigue change the movement pattern to other muscle groups, turning the it into a hybrid exercise.
Fatigue and/or weakness of the stabilizer muscles essentially don't maintain the "Groove" of the movement in a specific plane.
Plus, the long haul has to be considered. If the goal is to do it everyday (or so), maybe this is better to get the proper weight (heavy enough to work, light enough to recover). That way, we are always fresh.
Regarding recovery, I always go for easy rucking (light weight, short distance) or simply walk, swim. Most of the time, I use these activities 2 or 3 times a week. Wim Hof Breathing and cold showers (even contrast shower) are also a game changer for me. I recover far more faster now.
Overall
This makes sense.
Kenny Croxdale