Calthrop
Level 1 Valued Member
Hello Everyone
I am doing ROP by book - easy, medium, hard and two days of variety. Now, the best strategy for big numbers of swings, it seems, is to do a large set first, then two or three quite big ones, then I'd stay on low numbers per set and repeat those sets untill the time is about to end - then the time comes for one last heroic set, till the last second.
So, for me, for example, job with one-handed swings with 32kg bell when I get 10 minutes in a hard day, looks (more or less) like this:
1 set - 15/15 x2 (15 each hand twice, 60 total)
2 set - 15/15, 10/10
3 set - just like 2nd
4 set - 10/10, 5/5
and then a lot of sets like 7/7. Then the finisher.
This is the way I usually get above 200 swings in 10 minutes.
But recently I've been experimenting with only low repetitions - so just 7/7s all the time - and I did not even get near to 200 in the same time. It felt like if I did not start my job with a few larger sets, I just can't go that far; I get tired a lot faster. This way, however, my swings remain visibly explosive throughout the session, while method described above (large sets first) gives me high numbers, but swings get a bit weaker at some point.
I did not give it any thoughts before and just did it the way that gave me higher reps. But in "An excerpt from: Kettlebell Simple & Sinister" Pavel has written:
"If you are told to do a higher volume or to compress the rest periods, you will unavoidably start holding back power, pacing yourself. Your goal would change from getting the desired training effect to just surviving."
So which way of training is better in Your opinion? Thank You in advance.
I am doing ROP by book - easy, medium, hard and two days of variety. Now, the best strategy for big numbers of swings, it seems, is to do a large set first, then two or three quite big ones, then I'd stay on low numbers per set and repeat those sets untill the time is about to end - then the time comes for one last heroic set, till the last second.
So, for me, for example, job with one-handed swings with 32kg bell when I get 10 minutes in a hard day, looks (more or less) like this:
1 set - 15/15 x2 (15 each hand twice, 60 total)
2 set - 15/15, 10/10
3 set - just like 2nd
4 set - 10/10, 5/5
and then a lot of sets like 7/7. Then the finisher.
This is the way I usually get above 200 swings in 10 minutes.
But recently I've been experimenting with only low repetitions - so just 7/7s all the time - and I did not even get near to 200 in the same time. It felt like if I did not start my job with a few larger sets, I just can't go that far; I get tired a lot faster. This way, however, my swings remain visibly explosive throughout the session, while method described above (large sets first) gives me high numbers, but swings get a bit weaker at some point.
I did not give it any thoughts before and just did it the way that gave me higher reps. But in "An excerpt from: Kettlebell Simple & Sinister" Pavel has written:
"If you are told to do a higher volume or to compress the rest periods, you will unavoidably start holding back power, pacing yourself. Your goal would change from getting the desired training effect to just surviving."
So which way of training is better in Your opinion? Thank You in advance.
