Logical Progression... The Road to Ten-Minute Sets

Nine, ten, eleven, twelve... Put the weight down. Isn't that how a typical weight lifting set goes? Not any more. Once you learn to lift kettlebells, it's nothing but timed sets, with the eventual goal of ten minutes. Let's look at the rep progression of a typical beginner. In this example we'll use the Snatch.

For the sake of this article, our client is an average 40 year old male without much of any background in weight lifting or other athletics. He's moderately overweight, and severely deconditioned from years of sitting behind a desk. His goals are to use kettlebells to improve his overall conditioning, health, strength, and maybe drop a few extra pounds. He also wouldn't mind toning up those saggy muscles.

Our sample client will progress with Jerk and Snatch, but most likely start with one arm Push Press and Swing until the more complicated moves are learned. Once able to Snatch with some technique, the following rep progression represents the best way to get to ten minute sets and optimal benefits. Each workout will consist of one Snatch set, and all rep totals are hypothetical, simply a basic guideline to help you establish the correct mindset in your own progression.

The overriding factor in length and pace of any set is how you feel. Make daily adjustments based on your underlying sense of what you can get done that day. We'll set the initial standard at six minutes, 12 reps per minute. If you're not yet able to make six minutes, start out with either two or four minutes, switching hands at will, until you can get to six. At this point, 12 or 14 reps per minute should be your maximum speed. Nail this down and the real progression can begin.

Day one, our client is advised to go 6 minutes, 12 reps per minute, for a total of 72 reps with a single hand switch (3 minutes per hand). This will be the base he works from. (Snatch, 16kg, 6m, 12rpm).

Next, he'll attempt 6 minutes at 14 reps per minute. Remember, these are all goals. Adjust by how you feel that day. If there's no way he can beat his last outing, he should stick with 6 minutes at 12 rpms. If feeling strong he can go for 14 reps per minute. He can always slow down to 12 the last few minutes. He should not think about moving past this point until nailing down 14 reps per minute.

In this scenario, making 8 minutes is more important than pacing at 16rpm, so the next logical goal is 8 minutes at 14 rpm. It's important that he evaluates how he feels before attempting the set. It may be best to repeat the 6 minute set a couple of times, especially if barely squeezing out the reps. He should own the 8 minutes at 14rpm before moving on.

Logically, the next jump is to 16 reps per minute, sticking with 8 minutes. Once mastered, he's ready for ten minutes, but dropping pace back to 12 rpm is advised. It's not necessary to do a 10 minute set every day, he can waffle back and forth between 8 and 10 minute sets, but pushing reps.

Once at 8 minutes and 16 rpm, he tries 17. Slowing back down and extending time with a 10 minute set at 13 or 14 rpm is the best way to proceed. At this juncture, an evaluation needs to be made, and he needs to ask himself...

Is the 10 minute set a struggle at above a certain pace?

If the answer is yes, he should consider working in some 12 minute sets, as a way to blow past the 10 minute barrier. If 12 and 14 rpm is doable, but he just can't get 16 or 18 at 10 minutes, I advise performing a 12 minute set at 12 rpm. This has a tendency to obliterate any barriers at 10 minutes. If necessary, repeat one or two workouts at this length.

A reasonable goal is 20 rpm for 10 minutes and total 200 reps. Once reached, integration of the next level bell should be considered, but this is far from mandatory. Longer or faster sets are also a viable option.

stay tuned for part II, Jerk Progression