One of the three structured days in each week of kettlebell training outlined in Pavel’s Enter the Kettlebell is known as “heavy” day.  In the early weeks of the program, light, medium and heavy days are all very much alike.  Then in week 8 of 12, the pattern for the rest of the program is established, with one day being a light day, one day being medium and one day being a heavy work day.

Mental toughness factors in on heavy days.  It may not sound too daunting to read about, but in practice, hoisting a kettlebell overhead many, many times becomes not only a physical challenge but also a mental one. I’m sure it is  not unlike any other tough athletic practice, in which self talk can make or break the entire effort.

No doubt, during a heavy ETK day, my thoughts can become tainted with self doubt and/or slight insanity.   Here’s a sample of a few of my thoughts during today’s kettlebell practice: 

(Note my abbreviations:  Rg- Rung: Repetitions performed in a specific pattern.  On your first rung you do one clean and press on the right, then one clean and press on the left, followed by one pulling exercise (chinup/pullup or one single arm row per side.) On rung #2 you perform 2 presses on the right, 2 presses on the left and 2 pulls.)    Lr-Ladder:  A group of rungs.  Generally three to five rungs make a ladder.  A heavy day in ETK has 5 ladders with 5 rungs each.)

Lr 1 Rg 4 This kettlebell feels heavier than it did last time. Am I still recovering from being sick?

Lr 1 Rg 5 Made it through the first ladder, only 4 more to go.  Ugh 4 more!?

Lr 2 Rg 1 OK gotta blow through Lr 2 so I will only have 3 more ladders to go.

Lr 2 Rg 3 Ouch that was a bad clean.  I know how to do cleans.  What’s my problem?

Lr 2 Rg 4 Ouch gotta fix that bad clean.  RKCs don’t do that.  Gotta do better than that to be an RKC.

Lr 2 Rg 5 Almost done second ladder, push! And I have to do how many more ladders? Right.

Lr 2 Rg 5 This is taking a long time.  Who do I think I am?

Lr 3 Rg 2 I think I’m almost half way done.  Ugh. I’m not mostly done?????

Lr 3 Rg 4 I lost count, what am I doing?

Lr 3 Rg 4 Oh yeah I just did 3 pulls last time so I’m on Rung 4 now. FOCUS!! Don’t want to have to repeat a ladder.

Lr 3 Rg 4 Gotta watch the clean.  Lock out the elbow.  Don’t make stupid mistakes!

Lr 3 Rg 4 Only two more ladders, almost.  I’ll feel good later.

Lr 3 Rg 5 Two more whole ladders??????? I did this before but it’s so harrrrd this time.

Lr 4 Rg 1 Yeah next to last ladder!! One silly rep. Ha Ha!!

Lr 4 Rg 2 Keep shoulder down, don’t make stupid mistakes.  Focus!!

Lr 4 Rg 2 Am I on ladder 4? cool.

Lr 4 Rg 3 Why do I practice with kettlebells?  This is extreme.

Lr 4 Rg 4 Shoot. This is hard. Come on wrist, stay locked and straight.

Lr 4 Rg 4 Grip the bell HARD!!! Push!  Don’t want to have to repeat week 10!!!!!!!!!!!!

Lr 4 Rg 5 I am on the last rung of this stupid ladder thing.  I must get this last press. NOT going to have to redo!!!!!!!

Lr  5 Rg 1 Oh yeah!  Oh yeah!! I’m on the last ladder!! Oh, the swings are ahead.

Lr 5 Rg 2 Hee hee two presses.  Easy!

Lr 5 Rg 3 This isn’t a tough rung to get through.  Come on.  Can’t run out of gas.  But the swings are ahead.

Lr 5 Rg 4 Shoot.  My arm feels weak.  I don’t want to repeat this week.

Lr 5 Rg 4 I’m tired.  The swings are ahead.  Pavel is a bad, bad man.

Lr 5 Rg 4 I hope this stupid program pays off.

Lr 5 Rg 5 Last rung of  last ladder – this might happen.  Gotta make it through.  So hard to push.  I have to!!!!!!!!!

Lr 5 Rg 5 I don’t like this. 

Lr 5 Rg 5 Last press -come on YESSS!

AHHHHH!! Putting the silly kettlebell down, but in a minute I have to do the swings. . .

Thankfully, with the swing practice, there isn’t really much time for thinking.  It’s mostly counting and breathing and hopefully focusing on good form.  And glancing at the gymboss to see how much longer.  And then, finally, REST.