Kettlebell Training: Week 11/12 ETK
My kettlebell training is nearing the end of another phase. I have one more workout left in the Enter the Kettlebell program. This is my second time through ETK, and once again I have seen significant improvement in my kettlebell pressing ability. I’m now able to quite confidently press the 12kg kettlebell.
Me right after my ETK Week 11 Medium day.
I estimate that by the time I complete this “Rite of Passage” portion of the ETK program, I will have pressed the 12kg bell nearly 1,000 times on each side. It’s an understatement to say that there is a lot of pulling (rowing, pull-ups or chin-ups) and cleaning and pressing the kettlebell with this program, but I love it. I feel strong pushing that kettlebell over my head. Challenging my body and mind to do it even when I think it can’t be done is the type of challenge that I crave. Doing this program right, in my opinion, will guarantee you strength gains and improved conditioning. It is tough. It can be boring. But it works.
Until now I’ve been focusing primarily on my kettlebell pressing, as it was the skill that needed the most work prior to attending an RKC weekend. I still need to work on pressing some more, but other things have risen to the top of the list. When I finish Enter the Kettlebell, my main priority is going to be improving my kettlebell snatch technique. Turkish Get-Ups are always on my to-do list, and I find that regular practice with them is vital, to avoid regression. Also, it may be time for me to try some double kettlebell work. Of course, lots and lots of swings are a priority as well.
RKC Instructors: what else am I missing? What would you have done differently (if anything) to prepare for your RKC weekend? What’s the best way to get ready for the Grad Workout? How can I determine if my overall conditioning is good enough to get me through the weekend? I know I am not going to be ready for RKC until at least late spring, so I have time to change my training now to make a difference. And you know I’m committed. Or maybe I should be (committed!) 
You need to be able to pass your snatch test, of course, so practice that. 100 reps w/16kg in 5:00 or less.
Lots of swings, getups, presses, more swings, more getups, Squats, swings and setups.
When are you planning to go?
Thanks, Dave. April is too soon for me but possibly May if there will be one in the US.
You look great! All those presses are doing wonderful things for your shoulders
I figure the RKC is going to be like the HKC kicked up about 37 notches. So, be sure your technique is solid on swings, cleans, presses, get-ups, and snatches going into the weekend, because if it isn’t that’s what you’re going to revert to when fatigue sets in. Duh, right?
The other thing I would focus on is endurance. The thing about kettlebell workouts is that they tend to be short and intense, so kettlebellers are very good at getting a lot of work done in very little time. All well and good, but it won’t necessarily prepare you for a whole weekend’s worth of blood sweat and tears plus the occasional set of 20 burpees whenever Pavel feels like there’s a point that needs reinforcing. So I would make sure I included some longer workouts in my training plan
And then I would do more swings, presses and getups, then for dessert I would have more swings
You raise some good questions. The Grad workout can be about a dozen different things so the general work you do for the RKC certification is all you should be concerned with. No way to guess what you may face that last day:)
The work you will do to ready yourself for the snatch test will certainly help you in your weekend. That said, too many focus so much on the dreaded snatch test that the rest of the weekend isn’t particularly fun!
We can talk about specific work for the RKC but suffice it to say it is swings, get ups, swings, clean and press, swings, Squat, swings….you get the idea.
BTW you look wonderful!
I focused too much on the snatch test and Grad workout and didn’t even think about all the in between “mini” workouts. I think like many people that the snatch test ended up being the easiest part of the weekend.
If I can do it, I think anyone can. I don’t claim to be in great condition and I did fine. Learn to tape your hands or find something that will get you through tons of swings and snatches. A lot of people were in agony because they tore up their hands on the first day and still had 2 days to go. I just ended up with a small blister.
You will do much better than you think, esp if you have already been working out this whole time.
I started my pressing last week. It’s very confusing, but I think I finally have it figured out. I was going through a full ladder with no rest so it was like just doing a bunch of reps. Now I know to rest between the rungs. I have to think sets/reps to understand it.
Good luck.
I really want to start working out with kettlebells! It seems to be the thing that is really working. I love it try new things so I’ll just have to add that to my gym workouts. What kind of exercises should I start with? Thanks for sharing…keep on lifting those kettebells!
Jen