How to structure powerlifting and kettlebell training in one week
Posted Sep 07 2008 7:58pm
I have been a big fat powerlifter and I have been a skinny pretty boy and I will tell you that both kind of suck. Being big and strong rocks but if you are fat then it is kind of useless. Your muscles don't show and people just think you are fat. Being a skinny pretty boy is great for the females but when you go to lift something or throw someone it is all of a sudden way harder. There is a better way though, and it is being lean and strong.
Despite what the losers at your gym might tell you, you don't have to be on steroids or have great genetics to be lean and strong you just have to balance your training regime intelligently to keep both aspects in check. First off, let me say that by lean I mean you can see some semblance of abdominal muscles and veins in your arms and shoulders. By strong I mean you can deadlift at least twice your body weight, period. If can't deadlift anything or you just won't then you are not strong.
Right, so how do you roll with abs and a + 400 lbs deadlift? Easy, lift heavy stuff and do energy system work. Alright, I will elaborate. In the words of an old Russian strength coach, "to lift heavy weights you have to lift weights". Simple enough right? To build real strength there are a number of methods, but I would recommend a super simple and effective strength building regime. Three days a week do a workout of squats, bench press and deadlifts. Use high sets and low reps to really build strength and power without wasting energy on high reps. A really simple approach using the ladder method in one workout would look like this:
Squat 1x1,1x2,1x3,1x4,1x5, repeat once Bench 1x1,1x2,1x3,1x4,1x5, repeat once Deadlift 1x1,1x2,1x3,1x4,1x5, repeat once
If you have not seen or done ladders before allow me to explain. Pick a weight, something you could do for 6 reps without killing yourself. Do one rep then rest, then do two, and so on. Climb the ladder up to five reps then start over at one. This may seem strange but all the low reps with a weight that is heavy but manageable will teach your body to lift efficiently (it will make you strong). Do this workout three times in a week with the same weight. If you owned the weight in any lifts, increase it by 5-10 lbs and do that all next week. By using this system over several months you will dramatically increase your strength and muscle mass. If it isn't obvious, the increase in muscle mass will be due to the sheer volume of heavy lifts with compound movements.
Okay, so you are strength training three times a week and getting stronger, but what about the spare tire around your waist? That is where energy system work comes in. My favourite choice for fat loss is, you guessed it, kettlebells! While doing this powerlifting system I would train with kettlebells 2-3 times per week. Now keep in mind your are already using heavy weights to improve strength so your muscles and nervous system will be taxed. The purpose of these kettlebell sessions is fat loss, that is all. So, keep them lighter and faster to really put you into Oxygen debt. I recommend dropping down to one kettlebell and doing a lot of complexes or circuits. One armed lifts and lunging movements would be great to keep the body in balance and not over tax the lower back.
As for the optional third kettlebell session of the week, I recommend making it a fun outdoors one. Hit the playground and throw your kettlebell around. Run some sprints, do some push-ups and chins. Just play! Having a totally unstructured workout will be very refreshing and keep you in the mood to train later that week. Obviously, always give yourself at least one day off to rest completely and get away from the gym and weights.
Following this schedule your training routine would look like this:
I have been a big fat powerlifter and I have been a skinny pretty boy and I will tell you that both kind of suck. Being big and strong rocks but if you are fat then it is kind of useless. Your muscles don't show and people just think you are fat. Being a skinny pretty boy is great for the females but when you go to lift something or throw someone it is all of a sudden way harder. There is a better way though, and it is being lean and strong.
Despite what the losers at your gym might tell you, you don't have to be on steroids or have great genetics to be lean and strong you just have to balance your training regime intelligently to keep both aspects in check. First off, let me say that by lean I mean you can see some semblance of abdominal muscles and veins in your arms and shoulders. By strong I mean you can deadlift at least twice your body weight, period. If can't deadlift anything or you just won't then you are not strong.
Right, so how do you roll with abs and a + 400 lbs deadlift? Easy, lift heavy stuff and do energy system work. Alright, I will elaborate. In the words of an old Russian strength coach, "to lift heavy weights you have to lift weights". Simple enough right? To build real strength there are a number of methods, but I would recommend a super simple and effective strength building regime. Three days a week do a workout of squats, bench press and deadlifts. Use high sets and low reps to really build strength and power without wasting energy on high reps. A really simple approach using the ladder method in one workout would look like this:
Squat 1x1,1x2,1x3,1x4,1x5, repeat once
Bench 1x1,1x2,1x3,1x4,1x5, repeat once
Deadlift 1x1,1x2,1x3,1x4,1x5, repeat once
If you have not seen or done ladders before allow me to explain. Pick a weight, something you could do for 6 reps without killing yourself. Do one rep then rest, then do two, and so on. Climb the ladder up to five reps then start over at one. This may seem strange but all the low reps with a weight that is heavy but manageable will teach your body to lift efficiently (it will make you strong). Do this workout three times in a week with the same weight. If you owned the weight in any lifts, increase it by 5-10 lbs and do that all next week. By using this system over several months you will dramatically increase your strength and muscle mass. If it isn't obvious, the increase in muscle mass will be due to the sheer volume of heavy lifts with compound movements.
Okay, so you are strength training three times a week and getting stronger, but what about the spare tire around your waist? That is where energy system work comes in. My favourite choice for fat loss is, you guessed it, kettlebells! While doing this powerlifting system I would train with kettlebells 2-3 times per week. Now keep in mind your are already using heavy weights to improve strength so your muscles and nervous system will be taxed. The purpose of these kettlebell sessions is fat loss, that is all. So, keep them lighter and faster to really put you into Oxygen debt. I recommend dropping down to one kettlebell and doing a lot of complexes or circuits. One armed lifts and lunging movements would be great to keep the body in balance and not over tax the lower back.
As for the optional third kettlebell session of the week, I recommend making it a fun outdoors one. Hit the playground and throw your kettlebell around. Run some sprints, do some push-ups and chins. Just play! Having a totally unstructured workout will be very refreshing and keep you in the mood to train later that week. Obviously, always give yourself at least one day off to rest completely and get away from the gym and weights.
Following this schedule your training routine would look like this:
Now that you know that strength and leanness can mix, give it a try!
http://www.youtube.com/watch?v=BmTUhUFg5Fo