Another training to build volume, strength and muscular endurance while practising perfect technique!
It’s your favourite exercise again, LongCycle (you can read why on many articles on our page).
Here is how it goes:
About Admin
20/100 Egsa Protocol – #3
Our programs are not (only) about Girevoy Sport…
Of course, if you do them, you will improve you GS numbers on competition, BUT, you will also improve many other components of being FIT!
Of course, if you do them, you will improve you GS numbers on competition, BUT, you will also improve many other components of being FIT!
20/100 EGSA Protocol – #2.0
This is an advanced version of 20/100 plan.
Goal is to start with about same weight (you can start with 2 kg less, just to make sure you reach as heavy weight as possible), and as original plan, and increase weight every 5 minutes.
BUT, you only do this twice, last 5 sets try to increase weight EVERY SET!
20/100 EGSA Protocol
I admit, the original idea is not mine… it is a training plan from successful Weightlifting Coach in 40s (you read that right), Joe Mills!
To be honest, I used it for Weightlifting at first, and progress was great. You can read more about his exact protocol HERE: (https://barbend.com/joe-mills-2020-workout-perfect-practice-makes-perfect-weightlifting/)
I was wondering for some time, how to make almost the same protocol work for Girevoy Sport. You see, in Weightlifting an Athlete works in ATP-CP energy system and work to rest ratio is 1:12, which makes it great.
In Kettlebell Lifting an Athlete works in all other energy systems, and goal to increase lactate tolerance and VO2max is crucial for high level Girevik.
To work on that energy system, 1:1 work to rest ratio is best option, and working at high pace with heavy weight is just great for obeying the rules of “cyclic movement in Kettlebell Lifting”.
“What is wrong with you?”
Example 1: »Do you see what I see? You don’t? How come? Look once again, look closer .. still don’t see it? There is something wrong with you!!«
Example 2: »Try this shoe … How come – it doesn’t fit you? Try once again … how come it doesn’t fit you? It fits my leg perfectly .. try once again .. ehh, something is wrong with you…«
Example 3: »You don’t understand math? How come … it is so easy, you just need to think and understand it: Cos 2x – Sin x … still don’t get it? How come you can get good grades at history, but you suck at math? What is wrong with you??«
Example 4: »Do you feel the muscle? Just take it slow! Don’t go too fast … take lighter weights and leave your ego aside! Still don’t feel the muscle? Ehh … something is wrong with you…«
Do you see what the above mentioned examples have in common? How many times have you heard (or even said to someone): »What is wrong with you?«
First of all – there is nothing wrong with your athlete/child/student/client/amateur athlete!
Does your personality determines the type of Kettlebell Lifting training that is optimal for you ? … and how Kettlebell Lifting trainings strenghten your personality…
Part one!
Long time no hear ☹. Yes, I am sorry for that, I know, though I am not resting at all – involved in business with my gym, trainings and educating constantly!
Kettlebells (not only as sport equipment but also as a phrase, idea, concept of training,…) helped me to become one of the best Coaches and Athletes in Kettlebell Lifting Sport, they built my recognition, sport brand and my strong personality as well! Though I have to admit I lost motivation to compete as an Athlete recently – yes, I am »growing up« as well, set myself new goals and started to think of other sports as well – not as an Athlete, but as a Coach.
EGSA Summer SportCamp 2019 and Kettlebell Lifting competition
NEW EGSA INTENSE SUMMER TRAINING CAMP is coming soon…!
Are you ready to improve your technique, understanding training system and planning? And to train with Gregor Sobočan?
Then join us this summer from Friday, June 28th until Monday, July 1st at Kettlebells center, Ljubljana, Slovenia!.
PROGRAM:
- Friday June 28th at 6.30 PM – First training
- Saturday June 29th – Competition at 10:00 AM
- Saturday June 29th – Afternoon training after the Competition
- Sunday June 30th – morning training from 9:00 – 10:30 PM
- Sunday June 30th – afternoon training from 6:30 – 8:00 PM
- Monday July 1st – morning training from 10:00- 12:00 AM
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WORKSHOP LOCATION: PRICE: Early Bird – till June 17th: 250€ After June 17th: 300€ Payment: paypal account: info@girevoy-sport.si REGISTATIONS: info@girevoy-sport.si |
EGSA SUMMER SPORTCAMP COMPETITION!!! 🔜
WITHIN THE SUMMER SPORTCAMP – we will have A COMPETITION; everyone can join! The Competition will look like this:
⏬⏬⏬
There will be no weight classes (you will understand why in a second)
1. Maximum strength/power
▶In the first part of the competition we will show our maximum power. How strong/powerful we really are!
GOAL:
The goal is to lift for one rep A PAIR of as heavy as possible Kettlebells!
RULES: Once warmed up, lifter will have 5 lifts.
WEIGHT OF KETTLEBELLS:
10 – 11 – 12 – 13 – 14 – 15 – 16 – 17 – 18 – 19
20 – 22 – 24 – 26 – 28
30 – 33 – 36
40 – 44
50 – 55
60
2. Lactate tolerance
▶ In the second part we will show who can tolerate the most lactates in blood!
GOAL:
The goal is to do as many repetitions of Clean & Jerk with two Kettlebells, 66% of your max lift!
3. VO2Max:
▶ This will show who has the highest oxygen uptake.
12 minutes of Snatch, alternating hands every minute. We have a formula, which will tell us you FTP (functional threshold power).
EVERYONE IS WELCOME ON THAT COMPETITION!
GOAL OF COMPETITION:
To show many aspects of Kettlebell lifting, to promote lifting kettlebells and to have as much fun as possible!
REGISTATIONS: info@girevoy-sport.si
Training of the Week; December 18th – December 22nd; 2017
Easier Snatch training in combination with mobility exercises. It will stretch you nicely and with a moderate pace you will be able to fully concentrate on your technique and fixations.
December 3 – Snatch – members