Stepping Back to Jump Forward

Lovedeep Dhunna

So you’ve been progressing big time with your current fitness routine, but now you find it is simply taking more effort then necessary to make even the slightest improvement. We’ve all been there and it is a very frustrating point in one’s training. Analogies seem to summarize situations in the body the best so let me put it this way: Your cruising down the street in your car and your ride runs just sooo smoothly, until eventually its time for some maintenance work. The alignment is off and it’s taking much more effort to drive straight then necessary. (Much like the extra effort in one’s training) you could continue to drive the car as is and slow down the progression to your destination or you could get an alignment and start cruising smoothly again.

So how does this apply to progressing in an exercise such as the military press? Rather then switching your routine to another intense protocol in order to further develop your intended result every time, step back a few paces and “redevelop” your ability every now and then. For your next training cycle take a minimalist approach. With regards to the kettlebell press, pick a ballistic and a core drill to go along with the press. I suggest the swing and the windmill to get the most control of the workouts intensity. Pick a weight where 5-7 reps is where you begin to feel the fatigue starting to kick in, in other words a weight you can press about 10-12 times with good form. With this particular approach you want to stay away from the onset of muscular fatigue in the way of approaching near failure. So with this weight you would be striving to press for 4 reps and 2-3 sets with 1 minute between sets. Keeping the intensity so low allows for one to really emphasize the best possible technique throughout the workout. You are “reinforcing” the foundation you have built with your previous training efforts. Now with doing fewer reps as such, pay attention to the movement throughout. By staying fresh you can really refine your press, by finding the overlooked finer points. They are typically not seen when really pushing to get those last few reps on the nerve. To get the most out of the press and its technique try a clean and press, a good solid clean before every press, tighten up and feel that bell float overhead. Because of the low intensity insist on a very explosive clean before every press and tighten like you never have before. Take these low reps as a way to practice for maximum efficiency and effectiveness when training more intensely. As days go by add reps but refrain from being even near failure. After your efforts in the clean and press, SWING, 1kb or 2, focus on technique and explosiveness 2-3 sets of 10-15 moderately intensive reps with 1-3 minutes in between. After a 1-3 min rest grab and kettlebell that is moderate in weight (the kb from the clean and press is just fine) and perform 1-2 sets of kb presses (only clean on the first rep) with the same ideas of intensity in mind and a stone cold focus on technique. Rest a minute or two then perform your core drill, 1-2 sets of 5 reps of windmills should do it. Again technique is the key, no need to push for one more rep, not for this cycle.

Try this cycle for 4 weeks, 2-3times a week. Then go back on a more intensive routine and see how your reps have increased and your should find your technique has greatly improved in the later portions of your workout…Not to mention after 4 weeks of going easy you’ll be starving for some lung searing intensity!

Questions, comments, threats ? to: Lovedeepd@hotmail.com

STAY FOCUED, STAY STRONG
-Lovedeep Dhunna