Time for another update on my CMS training as the next competition gets closer!
I’ve stuck with the 3-week DUP plan for my strength training and have just started a third cycle of that. I’ve only upped auxiliary exercise weight or reps so that my recovery and kettlebell work is not affected too much. This approach seems to be working out quite well based on the last two or three weeks. I’ve found I have the capacity to focus on technique more because my body has become more accustomed to the weight. It’s still an effort to train, but it’s more reinforcing what my CNS knows than pushing it further. I’m trying to keep that focus on all lifts rather than just hitting reps. Even with DUP, the volume over a week is such that at least once a week that is possible for each compound lift. I’ve also found my grip has both improved (endurance) but also recovery is better and not hampering the kettlebell work as much as it was.
I’ve finally got past the magic 6m 50s mental block I was having in my long kettlebell sets. I also now schedule all such training for team training night as there is then more motivation to keep going. I also spent a minute during the set last week having an argument with myself in my head about not putting the kettlebell down. Thanks in part to remembering the post below from Del Wilson, I won the battle! I’m not at ten minutes at CMS pace yet, but I can keep the pace going for far longer than I could. I have also had a couple of PBs in terms of reps and time (at a good pace, rather than standing there holding the bell to get the time) 🙂
A lot of kettlebell sport is in the head. I already knew this. But the 20kg bell reinforces that point. Having to hold so much weight for so long requires not just physical strength, but mental. Without that you won’t keep going when it hurts, focus on form, maintain proper technique, keep a pace going, etc. Even with volume barbell work you never get the number of reps that a competition set in kettlebell sport requires. I’m trying to improve this now I know my hands (no ripping) and shoulders (not fallen apart) have adjusted to the heavier kettlebell. And more than happy to employ any trick that works, such as making sure long sets are when there are witnesses 🙂
Interestingly during the last month I’ve added in leg raises at the end of my weight workouts. I was doing knee raises every session from forearm supported position and decided to try leg raises as the knee raises felt a bit easier than they had done. I found I could do a few 🙂 Like the principles put forward in Convict Conditioning, repeated practice of what seems easy(ish) adds up to long-term improvements. It was a great demonstration for me of progress where I didn’t expect it. And it also reinforced a point about my CMS training. Of course, it would be awesome to get CMS at the English Open in July. But if it doesn’t happen I am far closer than I have even been. I have the building blocks to keep progressing. And I have the ability to keep chipping away at the goal.
It was exciting to see how easily I was able to do fast paced lifting with the 16kg and 12kg bells after a stint on the 20kg recently. Even on tired arms. However this time last year, I was only able to compete with a 16kg and even that was a struggle! When I get frustrated with my apparent lack of progress, I need to remember things like this. I’m here; I’m fighting; I’m progressing; I’m doing a lot more (and able to do a lot more) than many people. I should be thankful for that.