Rethinking the “PERFECT” Kettlebell Workout Plan 3 Ingredients PART 2

>> YOUR LINK HERE: ___ http://youtube.com/watch?v=WCRCDBdbI1A

We covered the first of the 3 ingredients necessary for building YOUR perfect KB plan and that was - • PRACTICE. • Today, we’re covering INGREDIENT #2, “F______,” which I’ll reveal in just a moment. • First, let me just say, that the way you think about “F” can make or break your ability to make progress - that is to say - • SEE actual results… • NOT just to “feel” like you “got a good workout in.” • And that the “F” is hard for many to wrap their minds around - maybe even you. • So, let’s take a closer look… • [1] Frequency. • You’ll notice this is shared with Practice.” • It’s simply the number of times you perform a lift, or lifts. • On a micro level - it’s the number of reps per set, and the number of reps per training session. • On a macro level - it’s the number of reps per week, per month, per quarter, even per year. • As we saw with Practice, the more frequently you can do something - perform a lift - train, the better you will get at it… • Within reason. • Typically, there’s an inverse relationship between “frequency” and “volume”. • The more frequently you train, the less “volume” or total work measured by (sets * reps * load) you can do per session. • Conversely, the more frequently you train, the more total volume you can over a measurable period of time - like a week, month, quarter, or year. • [2] Duration = The length of your training session. • Typically, the longer you train, the more “F” you accumulate. • And typically, the shorter you train, the less “F” you accumulate. • However, both are really dependent on - • [3] Effort = How HARD, or how much energy you exert during a training session • The harder you work, the shorter your duration, and the higher your “F.” • The less energy you exert per rep, per set, the longer you can train, typically, and the lower your “F.” • All three of these - Frequency, Duration, and Effort all contribute to creating or managing “F” - • FATIGUE. • The more fatigue you create per training session, the higher the recovery demand, and the less frequently you can train. • This is important to understand if you’re one of those people (not “those” people - lol) who enjoys frequent workouts. • It’s important to recall Prof. Vladimir Zatsiorsky’s “maxim” here. • Professor Vladimir Zatsiorsky, chief biomechanicist for all Soviet sports teams from 1980-1988, states in his book, Science And Practice of Strength Training, that the secret to gaining strength is the following: • “Train as often as possible, as heavy as possible, as fresh as possible.” • This then is the key to great strength. • Really, it’s the key to achieving anything physically great. • Therefore, it’s critically important that when building the “perfect” kettlebell workout plan we understand HOW to manage fatigue. • For most (not all), especially those of us over 40 and 50, 3 training sessions a week is plenty. • 20 to 30 minutes is the “perfect” duration. • That frequency allows you to recover between sessions and still have a life. • That duration allows you to exert a fair amount of effort, without killing yourself. • Other options that work well for some: • [+] 4 days a week, 20-30 minutes a day • [+] 3 days a week, 45 minutes a day • [+] 5-6 days a week, 10-20 minutes a day (This one of my favorite schedules for when I’m really busy) • The key to making any of these options work? • A ruthlessly honest assessment of what you want to do balanced with what you actually can do. • Make sense? • Remember, this is about YOU, {first_name}, not anyone else. • So it’s not about what that guy on social media is doing… • And it’s not about what you “used to do back in the day”... • And it’s not even about what you think you “should do”... • It’s about what you can do where you are right now, and how that will get you where you want to go this upcoming year. • Furthermore, the “perfect plan” will actually expand what you can do right now, so you actually achieve, or get closer to achieving what you want to do. • Next time, we’ll cover the “O________” and some ideas for the program that delivers your Optimum Results for whatever your goals are for 2024. • Happy New Year, • Geoff • P.S. One of the #1 problems people struggle with is “consistency.” • This is directly related to FATIGUE - they work out too hard, and then don’t have the energy and/or are too sore to stick to a consistent training schedule. • So life becomes a “stop-start” merry-go-round of perceived motion, but never actually going anywhere or getting anything done. • If you can relate, the simplest way build consistency is to use my favorite training frequency and duration for when I’m super busy - • 5-6x a week • 10-20 minutes a day • This type of plan engrains the habit of working out into your brain, without killing you, so you still have energy to function throughout your day. • If that’s you, many people just like you love this plan. • https://salutis.kartra.com/page/Iyq450

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