Commitment, Pace and Respectable Reps

“Don’t bother just to be better than your contemporaries or
predecessors. Try to be better than yourself.”
– William Faulkner, Author

I am seeing every day the lack of commitment that people actually have for themselves regarding their health.  Furthermore it is the lack of commitment and motivation to be everything they can be for not only themselves, BUT also for their loved ones.  When someone doesn't take care of themselves it is one thing to their own body, but ultimately they sacrifice longevity with friends and family.  They don't seem to realize this and regardless if they have a long-term gym contract or one that's month to month, which is so popular today only because of the commitment issues of the masses, it will always be a struggle- a sad struggle- for people to make their way down the road of a healthy lifestyle.  There are way too many distractions and excuses being made.  Over the years I have heard many, but in the end it always roots back to one single thing- fear of commitment.  It's not easy and no one ever said it was going to be.   

When training for strength and endurance in Kettlebell training time is more important than reps.  You want to first decide what pace you will go to make the time.  Before your sets decide that.  Then in the first minute you will know if you can maintain that or not.  If so continue on.  If not then readjust your pace so that each consecutive minute thereafter is an even number of reps determined by your pace.  Do not stop.  Do not rest.  Do not set the bells down.  The only "rest" you are allowed to have is as follows:

Snatches in the overhead lockout
Jerks in the rack
Long Cycle in the rack
Swings you are SOL just keep going! Smiley

Other than that if you cannot make the time then simply trim it down.  Work on the top of the minute for sets- no half minute sets.  Ex. 6 minutes is fine, but 4:30 min. is not. When you can perform 3 minutes of Jerks at a respectable time then increase another minute, but then you'll have to dial down the speed again(reps per minute) in order to last the time(which is the most important component).

Remember pace is everything to achieve the time.  Then once you get comfortable with the time increase it by moving toward the 10 minute mark.  Once you are at 10 min. then the reps per minute can increase.  Once you get respectable with the reps per minute then the weight moves up, but then you start again at shorter sets.  You might be at the same weight for months doing your best to get the long sets in and then working on increasing the reps each minute.  This is strength endurance work in its raw state.  It's good.

Beginner reps per minute:
Snatch- 6rpm
Jerk- 4-6rpm
Long Cycle- 4-5rpm

Intermediate reps per minute:
Snatch- 8-12rpm
Jerk- 8-10rpm
Long Cycle- 8-9rpm

Advanced reps per minute:
Snatch- 15-20rpm
Jerk- 15-20rpm
Long Cycle- 12-16rpm

R. Garon

On THE mission making God known by helping others thrive and flourish for His kingdom!