The Next Size Up

Kettlebells, Sandbags, Maces, etc... Kettlebells typically increase in weights of 4kg - so 16, 20, 24, etc. Sandbags usually 10-20kg, and Mace 3kg… This seems like rather large weight increases when compared to barbells that usually make use of 1.25kg fractional plates and in some cases even 0.25kg… Why would you want large weight increases? 1/ The bigger weight jumps produce a sharper increase in load that gives a stronger neurological message to the body, which can drive greater strength adaptation compared with small weight increases. 2/ To successfully move up a weight - so from a 100kg sandbag to a 120kg, or from 20kg kettlebell to a 24kg - you have to have accumulated a lot of good quality work. There’s no other way around it - you have to have earned it with a lot of high quality submaximal work… (So no dodgy 1kg 1 rep max PBs, as the standard slips week after week…)  So how do we do it? Many ways to skin a cat, but I like the sandwich method… (It probably has a different name, sandwich is just what it looks like so that’s what I call it…) You’re trying to lose fat and grow some glutes with a 10x10 kettlebell swing protocol at 20kg... You stick with the 20kg until it feels easy… Then: 4x10 @20kg 2x10 @24kg  4x10 @20kg Looks like a sandwich… Next week: 2x10 @20kg 2x10 @24kg  2x10 @20kg 2x10 @24kg  2x10 @20kg The following week: 2x10 @24kg  2x10 @20kg 2x10 @24kg  2x10 @20kg 2x10 @24kg And you continue in this manner until all sets are completed with the 24kg… You then stick with the 24kg until it feels easy, and then you continue… Note: Things do change a little when men get to 32 and women get to 24 - round about those weights, you need to start adjusting the volume, but that’s a discussion for another time… You’re training to lift the Inver stone (120kg) to your shoulder. You’re lifting a 100kg sandbag to shoulder each week for 10 reps… You stick with the 100kg until it feels easy… Then:

4x 100kg   (2 on the left, 2 on the right) 2x 120kg   (1 on the left, 1 on the right) 4x 100kg   (2 on the left, 2 on the right) Again, looks like a sandwich… Next week: 2x 100kg 2x 120kg  2x 100kg 2x 120kg 2x 100kg The following week: 2x 120kg  2x 100kg 2x 120kg 2x 100kg 2x 120kg And you continue in this manner until all sets are completed with the 120kg… You then stick with the 120kg until it feels easy (kinda), and then you continue… Note: you would / should also be doing rows, carries, box squats, in this scenario… Hope this helps! Cheers, ~ Collins