Training the Kettlebell Jerk

The kettlebell Jerk is a complicated lift especially when doing it repetitively. In sport you have to do the lift for a continuous 10 minutes which makes the weight seem heavier and heavier as the time passes. For this reason alone it makes the Jerk a complicated move. You have to find different positions so that you may rest and catch your breath.

The rack being one of the most difficult positions to find because the kettlebells rest on your arms and chest. As seen here, Valery F. has both 32kg bell in his rack position. It's different from everyone because we are not all the same.

The reason why I addressed this is because it is one of my flaws that I need to work on. Earlier this week I was able to reach 5 minutes in my Jerk set. The first time was much more difficult than the second. I was comfortable with my rack for the first couple minutes. I would have to adjust my arms so they would sit well on my hips and body. I was getting 4 to 5 of the 6 points of the rack that is needed for a comfortable position. As I continued my rack started to deteriorate. I was using my arms to hold the bell rather than my body. It shows in the performance. Yesterday I did the same set but I was able to get the bells into the rack position faster which helped save energy so I can last the entire time. I felt as if I could go even longer which is nice. Next time I do the 5 min set I will push it a little faster.

July 13th

One Arm Press-

12kg-10/10

16kg-10/10

20kg-10/10

24kg-10/10

KB Jerk @ 2 x 12kg- 3min 10rpm

KB Jerk @ 2 x 16kg- 5min 10 rpm

OAJ @ 32kg- 2min/2min 8rpm

http://www.youtube.com/watch?v=qBgUpjiWGFw (link with my 5 min set)

July 14th

Swing @ 12kg- 20/20

Snatch @ 16kg- 2min/2min 14rpm

Snatch@ 16kg- 2min/2min 14rpm

OA LCC+J @ 20kg- 3min/3min 8rpm

Swing @ 24kg- 3 x 10/10

July 15th

OA Jerk @ 12kg- 15/15

Jerk @ 2 x 12kg- 2min 12rpm

Jerk @ 2 x 12kg- 5min 12 rpm

Jerk @ 2 x 16kg- 5min 9 rpm

OA Jerk @ 32kg- 2min/2min 8 rpm

2 mile run- 18min

http://www.youtube.com/watch?v=LF_MEvK5Rhw (2nd 5 min set)

East Coast Kettlebell Club and Ironworks FE training Day

This pass weekend I had the opportunity to work with Master Coach Mike Stefano and the good people from Ironworks F.E. Chriss Silverstein and Rick Carranza. Training day was meant for those that had already been exposed to kettlebell sport (trainers, coaches, athletes) and those interested in learning about it. All those that participated in the event were able to experience training like a team. We all did Jerk set followed by a Snatch set and a Long Cycle set. The Jerk and Long Cycle were done for 3 mins each and Snatch 2 mins each hand. We did this a couple times and we were able to talk about our mistakes and what we could do to correct them. There were some that were experienced with it and then some that were new to it. It was good to see different situations on different people because we really don't know who will come to us next and want to train in kettlebell sport.
So after we got done with the 2 rounds of Jerk, Snatch and Long Cycle, we were able to see a demo with Chriss and Vanessa doing a 10 min one arm set. Chriss did Jerk and Vanessa did long cycle. They were both moving at 10 reps a min and were able to finish the set. It was pretty amazing to see these two women working hard and finishing the set with 16kg each. I believe they both got up to 100 reps or more.
After that it was our turn (the group) for a 10 min one arm jerk set. We all finished which was nice. The winner won a small prize. That gave us all something to work for.
I chose to use the 20kg for this being that I would be able to get better elbow hip connection to allow for better rest and better Jerks. I was doing good till I hit the fourth minute and I began to lose my grip on my right hand. I toughed it out before I got to the hand switch. Then I was able to finish it out on my left. I was going at 10rpm and on the fifth and tenth minute I pushed hard to get get all the reps out. I ended up with 118 Jerks total (58 on right and 60 on left).

What I got from this weekend was great training program ideas for competition and meeting a bunch of good people. I also was able to reconnect with Mike and those from his club. He is a great coach and i learned a lot. Training from here on out will be fun. I can't wait for the other training day and East Coast Kettlebell Challenge to come. It's good to have a Coach that isn't too far away. The trip I made was definitely worth it.

Training routines from 6/23 and on!!

6/23- Snatch Day

Warm-up: Joint Mobility and Stretch Band for shoulders

12kg Snatch @ 2min/2min- 14 rpm
16kg Snatch @ 2min/2min- 14 rpm
20kg Snatch @ 2min/2min- 14 rpm

Swings @ 24kg 30/30
OH Static Hold @ 24kg- 1 x 5/5

6/24- Jerk

Warm-up: Thoraic Mobility and Stretch Band

OA Jerk @ 12kg- 2min/2min 14rpm
Jerk @ 2 x 16kg- 3min @ 13 rpm (weird # had to adjust grip)
OA Jerk @ 20kg- 2min/2min 12 rpm

Weighted Vest Box jump- 3 x 15
Bike Ride- 26 mins

6/26- Mixed

Clean + Jerk @ 20kg- 3min/3min- 6 rpm
Jerk + Snatch 2x (1min/1min)Jerk @ 13rpm, (1min/1min) Snatch @ 16rpm
Bell doesn't get put down

6/30- Snatch

Swing @ 16kg- 2 x 20/20
Snatch @ 12kg- 2x 2min/2min @ 14rpm
Snatch @ 16kg- 1x 3min/3min @ 14rpm

OH Squat @ 16kg- 3 x 10/10
Floor Press @ 2x16kg- 3 x 15

7/2- Jerk

Jog- 1 mile
JM and Thoraic Mobility

Jerk w/ static hold (5 sec)
@ 12kg- 10/10
@ 16kg- 10/10
@ 20kg- 10/10

Jerk @ 2x16kg- 3min- 12rpm
2min @ 12rpm
(wanted to go to 5 mins but not ready yet)

OA Jerk @ 32kg- 8/8

7/6

Joint Mobility warm-up

OA Jerk @ 12kg- 12/12
OA Jerk @ 24kg- 12/12
Jerk @ 2x16kg- 3min- 12 rpm
4mins @ 10rpm ( got to 3:30)
4min @ 8rpm (finally got to 4mins. to tired to go on)

OA Jerk @ 32kg- 6/6

Today will be a mix up day with heavy 2x24kg Jerks and 20 kg Snatches.
I need to work on my forearm strength and thoraic mobility. Still having a tough time getting to 5 mins. Till next time!!!