According to
@kennycro@@aol.com, power development requires a heavier load then speed development.
A
ccording to Yuri Verkhoshansky, Not Me
The information that I provide is based on the work of Yuri Verkhoshansky.
A little information for those who might not know who he is. Verkhoshansky is what might be termed "The Modern Day Father of Plyometrics". Verkhoshansky pioneered Plyometric Training in Russia in the 1960's.
Verkhoshansky literally wrote the book on Plyometric Training.
Let look at the specifics of training with Traditional Strength Training movements.
Speed Training
10 to 40%, with approximately 30% being the sweet spot of a 1 Repetition Max (1 RM) is the most effective at developing Speed.
On a side note, that means that the Westside Powerlifting Method, that refers to "Speed Training" isn't "Speed Training", it is actually "Power Training" due to the heavier 1 RM training percentage it uses.
Power Training
48 to 62% of a 1 Repetition Max (1 RM) is the most effective at developing Power. This is the training percentage used in the Westside Powerlifting Method. That means their "Speed Training" is actually "Power Training".
Source: Verkhoshansky's
Special Strength and
Supertraining.
Olympic Lifts And Other Similar Type Movements
70 - 80% of a 1 Repetition Max produces that greatest amount of Power Output with Olympic Lifts and other similar type movements, like Kettlebell Swings.
With a 1 hand swing, the load is lower yes? I would think it would make the grip and stabilizers more of a limiting
Stabilization
A great point by Philippe.
The greater the stability in preforming a movement the more Force produced.
Your run faster on a harder surface like concrete than on a soft surface like sand. You Squat more weight on a hard surface like concrete than on a BOSU Ball.
If one were to swing hard with a light weight, power would be decreased as you'd have to decelerate the k.b. or it'll fly off into uncharted territory.
Decreased Force Production with Light Swings
Another great point. In swinging a light Kettlebell, less Force is produce in the Swing.
Essentially, you are "Taking your foot off the gas", allowing the Kettlebell momentum to allow it to float higher. If you continue to exert Force through the complete range of the Swing, you going to experience some unpleasant yanking when the Kettlebell metaphorically "Hits The Wall".
That because Kettlebell Swings are a...
Ascending Strength{Power Curve Movement
That means a movement in which the greatest resistance occurs in the bottom part of the movement, less resistance at the top.
Traditional Strength Exercises that have an Ascending Strength Curve are: Squats, Presses, Deadlifts, Leg Press, etc.
The Deceleration of A Movements With Light To Moderate Loads
"Another obstacle when training for an explosive bench press (even at lower percentages of 1 RM) is the deceleration of the bar during the lift. "Research has shown as much as 75% of a movement can be devoted to slowing the bar down." (Flannagan, 2001). Elliot et al. (1989) revealed that during 1-RM bench presses, the bar decelerates for the final 24% of the range of motion. At 81% of 1-RM, the bar deceleration occurs during the final 52% of the range of motion. The accompanying deceleration phases result in significantly decreased motor unit recruitment, velocity of movement, power production and compromises the effectiveness of the exercise." (Berry et. al., 2001)."
"The National Strength and Conditioning Association's Basic Guidelines for the Resistance Training of Athletes states that "performing speed repetitions as fast as possible with light weights (e.g., 30-45% of 1RM) in exercises in which the bar is held on to and must be decelerated at the end of the joint's range of motion (e.g., bench press) to protect the joint does not produce power or speed training but rather teaches the body how to decelerate, or slow down. If the load can be released into the air (i.e., the bar can be let go at the end of the range of motion), the negative effects are eliminated." (Pearson et. al., 2000)"
Source: Plyometric Bench Press Training for More Strength & Power, Croxdale/Morris
With that in mind, here are the solutions to...
Ensuring Complete Power Through The Full Range of The Swing or Movement
1) Going Ballistic
Ballistic meaning that your body or an object become airborne.
As you essentially stated, letting the Kettlebell Fly, launching it ("...fly off into uncharted territory.")
2) Accommodating Resisted Swings
Attaching a band to a light to moderately heavy Kettlebell and Swing it.
This provide resistance to the top part of the swing; it not going to float to the top. Resistance is maintained throughout the full range of the Swing, mandating that you continue to exert force.
Craig Marker's Demonstration
3) Heavy Kettlebell Swings
As the research above noted, preforming a movement with a greater percentage of your 1 Repetition Max minimizes the amount of deceleration in the exercise.
a) In a 1 RM Max Bench Press, deceleration occurred in the last 24% of the movement.
b) In performing the Bench Press with 81% of a 1 RM Max Bench Press, 52% of the movement was devoted to deceleration.
Banded and Ballistic Swings
These are the two most effective method that endure you will maximize Force Production throughout the full range of a light to moderate loaded Kettlebell Swing.
most kettlebell swings seem to be around the same speed, regardless of mass.
Kettlebell Load and Speed
The load of the Kettlebell is going to change the Speed of the Swing.
Part of the reason that the Speed of the Kettlebell appears to be the same is due to the percentage of deceleration when performing it with a light or moderate Bell vs a heavy Bell; the heavy Bell force you to maintain acceleration through a greater range of the movement.
Kenny Croxdale