There are so many fantastic training tools to utilize when you are designing programs for your clients or athletes, but have you been using the kettlebell? Do you know how to incorporate it into training programs? While there are many training fads that strength coaches and personal trainers try to avoid, I caution you in considering the kettlebell as one of them. Sure, I hope you’re not having your athletes squatting on a physio ball because it will make them “stronger and more stable,” but I encourage you to take a longer look at how and why kettlebells have been in use dating back to the 1700’s.

My goal in this article is to help give you a starting point as to how you can use kettlebells along with barbells and jump training in a systemic training program. During my travels here in the U.S. and abroad, I always meet people who tell me they love kettlebells, but they don’t know exactly how to incorporate them into a program that isn’t power endurance based in nature.

Here are the takeaways I’d like to cover:

• Complexes, Contrasts, and combined training methods elicit increased explosive strength and power outputs.
• These higher rates of force production (RFP) occur through motor unit recruitment, rate coding, motor unit synchronization and the facilitation of post-activation potentiation (PAP).
• These methods can be applied in all ranges of motion (ROM) although only a couple will be discussed.
• These methods can be applied to most all sport athletes and clients as long as a proper multilateral or general development programs have been administered first.
• Finally, in addition to shedding light on these training methods, the kettlebell will be included to show how to properly incorporate bell work aside from Girevoy sport training, which is largely power endurance in nature.

Definition of methods:

Complex Method:

This method is generally used to enhance explosive strength. Yuri Verkhoshansky states that the complex method “consists of a combination of means having the same primary emphasis but different characteristics of their training effects.” This method can also include the use of higher intensities followed by a ballistic movement.

Examples include barbell Squat jumps and kettlebell squats jumps or heavy kettlebell swings and squat jumps.

Stimulation Method:

This method is generally used to enhance explosive strength and is sometimes referred to as the Complex method and uses heavier loads followed by lighter ones moved in a ballistic manner. Stimulation method also includes weighted movements followed by un-weighted movements. This method calls highly on PAP, which facilitates a higher nervous system stimulus for the second exercise, because of the trace after effects of the first. In the book Supertraining by Mel Siff, it is stated that in physiology, PAP is produced by the stimulus of maximal activity.

Examples include: heavy sub-maximal RDL followed by kettlebell swing.

Note: This method is similar to the MaxEx training method by Tudor Bompa, but without the slow eccentric.

Combined Method:

In the Level 2 Kettlebell Concepts manual titled Kettlebells for Metabolic and Neurological Adaption, Vincent Metzo states “the combined method is the combination of both conditioning and technical training in the same workout.” This method was heavily used by the Soviets and Eastern bloc countries in the literature we have on their track and field practices.

Examples include sprint technique work and kettlebell squat jumps or weighted throws (hammer, shot, etc.) and kettlebell throws.

Contrast Method:

This method is generally used to create high-speed strength as stated by Verkhoshansky and has two differing movements, which are both performed at maximal power output with the second generally being less difficult than the former. This method is generally used with weighted implements such as sleds for sprints followed by un-resisted sprints, but it is also used in other ways.

Examples include heavy kettlebell swings followed immediately by light kettlebell swings.

(For more on the thoughts behind this method, read Nikolai Bernstein’s concept of motor engrams. Yuri and Natalia Verkhoshansky also discuss the information in Special Strength Training Manual for Coaches.)

All of the above methods can be used to enhance the biomotor abilities of the athlete or client, but absolutely should be used in a periodization model in order to limit the risk of injury or overtraining.

When you are sitting down to design programs some important factors to consider are the transfer-of-training effect or dynamic correspondence variables. While the above concepts are outside the scope of this article, I strongly consider you understand the time of year you are applying the above methods in order to have the greatest impact.

So why use kettlebells with the above methods, you ask? Here are just a few reasons:

• Centrifugal and centripetal forces
• Increased Rotational inertia
• Fluctuating center of mass
• Extended leverage system
• Center of gravity displacement
• Momentum
• And many more!

Kettlebells help foster an environment that promotes ballistic movement greatly utilizing agonist-antagonist cooperation. In addition, explosive strength and high-speed strength are enhanced greatly. In an article titled “If the Soviets had Football,” Michael Yessis suggests that kettlebells possess a high development of speed-strength.

Below is an example of a French Contrast Method (FCM) developed by French sports scientist Gilles Cometti, which utilizes a combination of the Complex/Stimulation method and the contrast method. The FCM takes advantage of PAP by putting 4 exercises together in succession. This requires the athlete to produce maximal contractions in an overloaded state in the beginning and then a fatigued state thereafter. I had the opportunity to implement this particular method quite a bit while working for Cal Dietz of The University of Minnesota. Cal Dietz and Ben Peterson discuss it in their book Triphasic Training.

Exercise #1 – RDL 80-90% 1RM load x 1-3 reps

Exercise #2 – 3 or 5 Fold jump/3-5 consecutive bounds

Exercise #3 – Kettlebell Swing using 16-32kg (for most people) with ballistic effort x 5-8 reps

Exercise #4 – Accelerated Band Jump x 4-6 reps

- 3-4 sets with 4-5 minutes rest between sets


Another example:

Exercise #1 – Back Squat 80-90% 1RM load x 1-3 reps

Exercise #2 – Squat Jumps x 3-5 reps

Exercise #3 – Kettlebell Squat Jump using 16-24kg (for most people) with dynamic effort x 5 reps (one kettlebell can also be held in between the legs)

Exercise #4 Accelerated Band Jump x 4-6 reps

- 3-4 sets with 4-5 minutes rest between sets

Below are some examples of a Complex or Stimulation Method:

Exercise #1 Back Squat @80-85% 2-3 sets x 2-4 reps

Rest 3-5 minutes between exercises

Exercise #2 Kettlebell Squat Jumps using 16-24kg (for most people) with dynamic effort 2-3 sets x 4-6 reps (one kettlebell can also be held in between the legs)

- Rest 4-5 minutes and repeat complex 2-3 times

Another example:

Exercise #1 Racked Bulgarian Squat x 4-6 each leg

Exercise #2 Swinging Reverse Lunge x 4-6 each leg moved dynamically

• A heavy kettlebell is used for #1 (24-40kg) and a moderate kettlebell is used for #2 (16-24kg)
• No rest between exercises
• Rest 2-3 minutes after complex
• 4-5 sets total

Below is an example of a Contrast Method:

Exercise #1 Barbell Hang high Pull 25-40% 1RM load x 3-5 reps

Exercise #2 Kettlebell Vertical Snatch lighter load moved in a ballistic fashion – the bell is to be pulled from the top back to the start position (over speed eccentric) (12-24kg for most people) x 3-5 reps each side

• No rest between exercises
• Rest 2-3 minutes after complex
• 4-5 sets total

The complexes above are just a few of the ways to include kettlebells into complexes and contrasts and while names for certain methods are often used interchangeably, the overall approach is to increase the athletic prowess or explosive strength performance of the client. Kettlebells are a vital tool in any General Physical Preparation or power endurance program, but they fit nicely into explosive strength and power programs as shown above.

Final thoughts

• The use of these training methods will be a valuable tool and I promise you they will not disappoint.
• Kettlebells should absolutely be included into any program you design.

References:

1. Bompa, Tudor and Haff, Gregory. Periodization: Theory and Methodology of Training, 2009.
2. Dietz, Cal and Peterson Ben. Triphasic Training, 2012.
3. Metzo, Vincent. Kettlebells for Metabolic and Neurological Adaptation, 2010.
4. Siff, Mel. Supertraining, 2003
5. Stone, M. H., Stoone, M., and Sands, W.A. Principals and Practice of Resistance Training, 2007.
6. Verkhoshansky, Yuri and Natalia. Special Strength Training Manual For Coaches, 2011.
7. Yessis, Michael. If the Soviets had Football. Journal of Strength and Conditioning, Feb-March 1982.
8. Zatsiorsky, Vladimir. Science and Practice of Strength Training, 1995.