mightstone2k
Level 6 Valued Member
Ladies and gentlemen,
I am about four months into a year-long run through the Novocaine template. For those not familiar with it, Novocaine works on a 7-session cycle. You train through all seven sessions before starting the cycle again.* Each session trains a different quality. It is not tied to a specific timeframe; you take however long you need to complete the cycle--whether it's a week, a couple weeks, or even a month--before repeating it. The cycle is set up as follows:
1. Strength (S&S)
2. Aerobic (low intensity steady state (LISS))
3. Anaerobic (Q&D)
4. Aerobic (LISS)
5. Strength (S&S)
6. Aerobic (A+A)
7. Aerobic (LISS)
The programs in parentheses are those recommended in @Justin_M's article and are what I'm using for this year's run-through (snatching for both Q&D and A+A). I plan to switch up the programs for next year's run-through. There are other things I want to train in the kettlebell universe beyond swings, TGU, and snatches. Here is what I'm thinking about for next year:
1. Strength (Kettlebell STRONG w/double C&P)
2. Aerobic (LISS)
3. Anaerobic (Q&D 044 w/snatches)
4. Aerobic (LISS)
5. Strength (Kettlebell STRONG w/double C&P)
6. Aerobic (A+A according to the Kettlebell StrongFirst plans using LCCJ, single and double)
7. Aerobic (LISS)
I picked these programs because (1) I love snatching, (2) I really want to do the LCCJ, and (3) I love doubles, especially the clean. I was tempted to use Hec G's The Russian Bear for the strength sessions, which is purely double cleans, or run Kettlebell STRONG with double cleans. But I want to include the press somewhere if I can, because pressing has been out of my programming for a while (not counting a run through Dry Fighting Weight).
So here's my question: is this too much overhead work? At the moment, I'm doing three to five sessions per week (more like three or four since we had our firstborn), so that's two or three kettlebell sessions per week.
*I'm deliberately oversimplifying. There are base sessions, and you can add either a strength supplement, an endurance supplement, or both on top of the base sessions. I don't supplement right now and don't expect to, so those are not factoring into my planning.
I am about four months into a year-long run through the Novocaine template. For those not familiar with it, Novocaine works on a 7-session cycle. You train through all seven sessions before starting the cycle again.* Each session trains a different quality. It is not tied to a specific timeframe; you take however long you need to complete the cycle--whether it's a week, a couple weeks, or even a month--before repeating it. The cycle is set up as follows:
1. Strength (S&S)
2. Aerobic (low intensity steady state (LISS))
3. Anaerobic (Q&D)
4. Aerobic (LISS)
5. Strength (S&S)
6. Aerobic (A+A)
7. Aerobic (LISS)
The programs in parentheses are those recommended in @Justin_M's article and are what I'm using for this year's run-through (snatching for both Q&D and A+A). I plan to switch up the programs for next year's run-through. There are other things I want to train in the kettlebell universe beyond swings, TGU, and snatches. Here is what I'm thinking about for next year:
1. Strength (Kettlebell STRONG w/double C&P)
2. Aerobic (LISS)
3. Anaerobic (Q&D 044 w/snatches)
4. Aerobic (LISS)
5. Strength (Kettlebell STRONG w/double C&P)
6. Aerobic (A+A according to the Kettlebell StrongFirst plans using LCCJ, single and double)
7. Aerobic (LISS)
I picked these programs because (1) I love snatching, (2) I really want to do the LCCJ, and (3) I love doubles, especially the clean. I was tempted to use Hec G's The Russian Bear for the strength sessions, which is purely double cleans, or run Kettlebell STRONG with double cleans. But I want to include the press somewhere if I can, because pressing has been out of my programming for a while (not counting a run through Dry Fighting Weight).
So here's my question: is this too much overhead work? At the moment, I'm doing three to five sessions per week (more like three or four since we had our firstborn), so that's two or three kettlebell sessions per week.
*I'm deliberately oversimplifying. There are base sessions, and you can add either a strength supplement, an endurance supplement, or both on top of the base sessions. I don't supplement right now and don't expect to, so those are not factoring into my planning.