Kettlebell Workouts

Have you ever found yourself bored with your workouts? If so, you’re not alone. In fact, I’ve recently collected a bunch of emails from folks saying one of their biggest stumbling blocks with getting results is that their workouts are repetitive . Let’s discuss 3 Strategies You Can Use to AVOID This Trap. [1] The Reframe: When I do a workout (or a “training session” as I typically call them), I’m never aiming for being entertained. I’m ALWAYS thinking about my goal. That is - What is the PURPOSE of my training? What benefit do I want to obtain ? I’m not looking to be entertained. “Entertainment” is a completely separate category - a whole ‘nother box that gets checked. So, when I’m hoisting bells overhead, or squatting, or whatever… I’m ALWAYS thinking about the goal. Then, I’m focused on that process - Feel of each rep… Managing fatigue… Body position… And adjusting accordingly when necessary. Then I log my work in my training journal so I can see what I’ve completed and look back on my work so I can measure progress and setbacks - to see what went well and what didn’t . So that makes the process simple . It’s kinda like following a recipe. No one ever becomes bored of following the recipe to bake chocolate chip cookies. They’re focused on the irresistible chocolatey gooey goodness they're about to enjoy. So, reframe - look at the reason you train - differently . Think “OUTCOME” NOT Entertainment. From my coaching experience, this is THE MOST VITAL way to view your training and to avoid “being bored.” [2] Variation vs. Variety: Most people bounce from workout to workout to “keep things fresh ” or “ confuse their muscles ”... You know, “switch things up .” Part of this is because of #1 - boredom. But the other part is bad information - the mistaken belief that variety is necessary to create an adaptation. (Many times we can trace it back to P90X and “muscle confusion.”) Nothing could be further from the truth . For example, legendary guitarist Eddie Van Halen, started playing the piano at age 6. He then moved to the drums. Played a short stint on the bass. Then he finally moved on to the guitar. The result? Voted #1 in a Guitar World Magazine poll for "The 100 Greatest Guitarists of All Time" poll. Ranked #4 in Rolling Stone’s 2023 list of the "250 Greatest Guitarists of All Time." And “Eruption,” my favorite guitar solo of all time and voted number 2 in Guitar World's readers poll of the "100 Greatest Guitar Solos". Eddie didn’t play the same song all the time. He played different chords and notes - mixed and matched - and made them his own. Likewise, you can still use the same 2, 3, or even 5 exercises, but change your: Load - lighter (GASP!) Sets - fewer or training greater Reps - low or high Rest periods - short, medium, long Training frequency - 2,3,4,5 even 6x a week This is called “variation”. [3] Specialized Variety: This is arguably one of my go-tos. Simply put, it’s using alternatives of the same exercise. In his book, A System of Multi-Year Training In Weightlifting, World Champion Coach and lifter A.S. Medvedyev shares over 100 distinct exercise options for the Snatch, the Clean, and the Jerk. Examples: Power Snatch Power Snatch from above knee Power Snatch from below the knee Power Snatch from the hip Power Snatch from blocks Power Snatch without hook grip Power Snatch on boxes You catch my drift. For your KB work, you can do the following : Clean Clean from dead stop Clean from dead stop under the body Bottoms Up Clean Clean outside the legs Press Press with a pause at the sticking point Press with 2 pauses – sticking point and lockout Bottoms Up Press Push Press with drop to rack Push Press with slow negative Push Press with active negative Again, you get the idea . Apply these three strategies to your KB workouts – ahem – sessions – and you’ll never have to worry about being bored again. Stay Strong, Geoff Neupert.