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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

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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

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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

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Double kettlebells don’t just make training “harder” — they change the entire way your body produces force, maintains posture, and reveals the truth about your mechanics.

In this episode of Kettlebell Corner, Hosts/Coaches Jeremiah Waylon and Roger Parks break down why double bells matter, when to use them, and the hidden adaptations they create that single bells simply can’t touch.

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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In this episode, Jeremiah Waylon and Roger Parks delve into the often overlooked kettlebell clean, discussing its significance as a foundational lift that enhances strength and technique for other kettlebell exercises. They explore common errors, the importance of leg drive, and the mechanics of the clean, emphasizing the need for proper technique to avoid injury and maximize effectiveness. The conversation also touches on the clean's relationship with other lifts, misconceptions surrounding cues, and practical tips for improving performance.

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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If you are looking to become a kettlebell coach or hire a kettlebell coach in this conversation, Roger Parks, Jeremiah Waylon, and special guest coach Os Aponte discuss the essential qualities and qualifications needed to become a successful kettlebell coach. They explore the importance of certifications, the balance between theory and practical experience, and the continuous journey of learning and problem-solving in coaching. The discussion emphasizes the value of community, open-mindedness, and the distinction between being a general strength coach and a specialized kettlebell coach. The hosts share personal experiences and insights, encouraging aspiring coaches to seek knowledge and remain humble in their journey.

Takeaways

You don't need a certification to start coaching, but it helps.

Empathy and a willingness to learn are key traits for coaches.

Demonstrating skills effectively allows students to model what you do.

Experience gained through certifications can enhance coaching abilities.

Problem-solving is a crucial skill developed through challenging training.

Continuous learning is essential for personal and professional growth.

Community and networking with other coaches provide valuable insights.

Understanding principles is more important than just following a manual.

Being open to changing your mind is a sign of a good coach.

The journey of coaching is ongoing and requires dedication.

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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In this episode of Kettlebell Corner, Jeremiah Waylon and Roger Parks dive deep into the various aspects of kettlebell training, focusing on the timeframes for different adaptations such as motor learning, cardiovascular fitness, muscle growth, and the conditioning of tendons and ligaments. They emphasize the importance of technique, consistency, and the right mindset in achieving fitness goals while also discussing the common pitfalls that can lead to injuries. The conversation is rich with insights on how to approach kettlebell training effectively and safely, making it a valuable resource for both beginners and seasoned practitioners.

Takeaways

Adaptation in kettlebell training involves various timeframes for different gains.

Motor learning can show noticeable improvements within weeks.

Technique is crucial for effective kettlebell training and injury prevention.

Building cardiovascular fitness takes consistent effort over weeks.

Visible muscle growth typically requires 8 to 12 weeks of training.

Tendons and ligaments need time to adapt, often taking months.

Mindset plays a significant role in the learning process.

Patience is essential; rushing can lead to injuries.

Consistency in training is key to achieving fitness goals.

Kettlebells can effectively build muscle when used correctly.

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

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In this conversation, Jeremiah Waylon and Roger Parks delve into the often asked question of how heavy should my kettlebell be? They expose the myth of magic numbers, and the importance of technique and recovery. They discuss the 80% rule for strength training, the significance of understanding one's one rep max, and how to adapt training over time. The dialogue emphasizes the need for technical proficiency and the role of volume in building strength, while also addressing the differences between ballistic and grind lifts when it comes to weight selection.

Takeaways

• There are no magic numbers — these are tools, not laws. Track and adjust based on results.
• 80% of your 1RM = ~6–8 reps for most people. Training at 80% for 5 reps = sustainable, submaximal strength work.
• Effort (RPE) matters more than just weight — avoid constantly training to failure.
• Strength is built by tension and volume, not just by maxing out.
• 60–70% of your 1RM can still build strength — especially when done with intent, speed, or volume.
• Training age matters — beginners benefit from moderate loads and perfect reps.
• Always prioritize movement quality — technique determines training effect.
• Match your weight to your goal:
  
  • Strength = 80–90%
  • Hypertrophy = 65–80%
  • Endurance = 50–70%
  • Power/ballistics = ~30% bodyweight
• 30% of bodyweight is ideal for swings and snatches:
  
  • Heavy enough to require hip drive
  • Light enough to express speed
  • Perfect for high-volume sessions

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