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In this episode of Kettlebell Corner, hosts Jeremiah Waylon, Roger Parks, and Os Aponte delve into the intricacies of power training with kettlebells. They discuss the physics of power, the importance of understanding velocity versus acceleration, and how these concepts apply to various sports and everyday fitness. The conversation also touches on the significance of proper technique, the role of the nervous system, and the benefits of consistent practice. The hosts emphasize the need for a strong foundation before advancing to more complex training methods.

Takeaways

• Power training involves understanding the physics of work and time.
• Velocity and acceleration are key components of effective training.
• Proper technique is crucial for maximizing training benefits.
• The nervous system plays a significant role in power training.
• Consistent practice leads to better coordination and strength.
• A strong foundation is necessary before advancing in training.
• Different sports require different approaches to power training.
• Rest and recovery are essential for effective power training.
• Training should be tailored to individual needs and goals.

••Kettlebells are versatile tools for building strength and power.

Download the Bells kettlebell training app from the apple app store here: https://apps.apple.com/us/app/bells-by-iron-revival/id1554919084

Get Roger Parks’ book Kettlebell Essentials: Ballistics on kindle or paperback here:

https://a.co/d/3JmimHQ

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Are you pushing too hard, or not hard enough? In this episode of Kettlebell Corner, Jeremiah Waylon and Roger Parks dive deep into the theory of training intensity, revealing how to find the perfect "Goldilocks Zone" to build strength and skill with your kettlebells without destroying yourself.

Forget feeling "smashed" after every workout. We break down the critical concept of Minimum Effective Dose (MED) and give you the objective and subjective markers you need to ensure your training is effective, consistent, and sustainable for long-term results.

Stop Overworking & Start Changing!

What You'll Learn:

• The Goldilocks Zone: Why your workout should be "just enough" and the danger of training at max effort all the time.
• Minimum Effective Dose (MED): The smallest amount of training required to create a stimulus and drive adaptation.
• The Day-After Test: Crucial red flags (beyond just muscle soreness!) indicating you overworked and need a better recovery strategy.
• RPE Simplified: Breaking down the Rate of Perceived Exertion scale (RPE) into three easy-to-understand zones to guide your daily intensity.
• Rep Quality Consistency: An essential objective marker to know when to stop a set or session to prevent injury and poor habits.
• Activity vs. Exercise: Differentiating movement that leads to health vs. movement that leads to measurable change.

Key Takeaways & Timestamps:

• 01:16 | The Short Answer: Why you shouldn't feel "smashed" after a session.
• 01:50 | The 80% Rule and why overworking decreases your overall volume and progress.
• 04:58 | The biggest mistake people make: being exhausted or being inconsistent.
• 08:15 | Red Flags: Identifying the signs of overtraining (joint pain, neurological fatigue, mood changes, and more).
• 10:39 | MUST WATCH: Debunking the myth that you need to be sore after every workout to make gains.
• 16:19 | The Session Test: How to know if you're doing "honest work" during your workout.
• 20:18 | RPE Zones Explained: Easy (4-5), Productive (6-7), and Challenging (8-9). Which zone is right for your training bulk?
• 27:51 | Social Media vs. Reality: Why you shouldn't compare your training to the "9-10" efforts posted by pro athletes.
• 29:30 | The #1 Objective Marker: Rep Quality Consistency – a non-negotiable for long-term skill development.

If you use kettlebells for strength, skill, or general fitness, this episode will fundamentally change how you approach your training week. Tune in and start making better, more sustainable gains today!

Download the Bells kettlebell training app from the apple app store here: https://apps.apple.com/us/app/bells-by-iron-revival/id1554919084

Get Roger Parks’ book Kettlebell Essentials: Ballistics on kindle or paperback here:

https://a.co/d/3JmimHQ

Follow us on instagram https://www.instagram.com/theironrevival/?locale=no

Subscribe to our YouTube: https://youtube.com/@ironrevival?si=zhcY_GxBkz0D3GKw

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In this episode of Kettlebell Corner, hosts Jeremiah Waylon and Roger Parks dive deep into the kettlebell snatch, clarifying common misconceptions and breaking down the technique into manageable components. They emphasize the importance of understanding the snatch as a unique movement, distinct from swings and cleans, and provide practical drills to master both the ascent and descent of the lift. The conversation also covers common pitfalls, key cues for effective snatching, and the significance of commitment in executing the movement safely and effectively.

Chapters

00:00 Introduction to Kettlebell Snatch

01:23 Understanding the Snatch: What It Is and Isn't

04:33 Breaking Down the Snatch: Sensations and Techniques

08:25 The Importance of Leg Drive in the Snatch

13:44 Drills for Mastering the Snatch: Elevator Drill

18:28 The Descent: Learning the Way Down

24:03 Putting It All Together: The Complete Snatch

25:01 Exploring Grip Techniques for Kettlebell Snatches

31:28 Common Pitfalls in Kettlebell Snatching

46:37 Key Cues for Effective Snatching

Download the Bells kettlebell training app from the apple app store here: https://apps.apple.com/us/app/bells-by-iron-revival/id1554919084

Get Roger Parks’ book Kettlebell Essentials: Ballistics on kindle or paperback here:

https://a.co/d/3JmimHQ

Follow us on instagram https://www.instagram.com/theironrevival/?locale=no

Subscribe to our YouTube: https://youtube.com/@ironrevival?si=zhcY_GxBkz0D3GKw