Cardiovascular Kettlebell Concepts

For the Elite Trainer

by

Kenneth Jay, MSc, Sr. RKC

Overview of Lecture What is Cardio? General Adaptations of Cardiovascular

Exercise. Using the Kettlebell snatch for

Cardiovascular exercise based on the Kettlebell study from Denmark.

Why the Kettlebell snatch stands out Submaximal, Maximal or Supramaximal

intensities and it implications. How to do it right!

What is Cardio?

Definition:Stimulating the cardiovascular system to an increase in VO2max.

VO2 is defined as: The amount of oxygen uptake on a whole body level in a given time period.

Hence VO2max is the maximum of oxygen uptake.

What is Cardio?

Two components make up VO2max:VO2max = CO x AV O2max

CO = SV x HR

AV O2max = maximum oxygen difference between arterial and venous blood.

What is cardio?

What is Cardio?

SV = EDV ESV

Strive to increase SV.

Adaptations to Cardiovascular exercise

Three general concepts are important:

3. Preload (blood returning to the heart)

4. Afterload (resistance the heart has to overcome when ejecting blood)

5. Compliance (how easily the heart/arteries is/are stretched)

Adaptations to Cardiovascular exercise

Performing the Valsalva Maneuver:

Adaptations to Cardiovascular exercise

The AV O2 difference:

2. Muscle perfusion.

3. The blood O2 sat. (is always 100%)

Adaptations to Cardiovascular exercise

Question: Is breathing heavy a good indication of cardio stimulation?

Answer: No, because of the bloods saturation of Oxygen in all cases (up until elevations of more than 5000m) are 100%.

Question: Is Heart Rate on its own a good indication of cardio strimulation?

Answer: No, because of reactive hyperemia. Think about static contractions or doing a heavy DL.

Adaptations to Cardiovascular exercise

Using Heart Rate as an indication:

HR and VO2 doing normal cardio exercises

So how does using a kettlebell rate compared to conventional cardio training?... Well,

Enter the Kettlebell Study

The Kettlebell Study What exactly did we do?

The Kettlebell study

Most important results:'Utrnede efter intervention'

%VO2max som funktion af %HR max

y = 1,3737x - 44,588

y = 1,1735x - 35,297

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%H rmax ,cykel

%VO

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,cy

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Cykel %VO2max

Kett lebell %VO2max, cyk el

Liner (Cykel %VO2max )

Liner (Kett lebell%VO2max, cyk el)

'Trnede '%V O2max som f unktion af %H Rmax

y = 1, 0251x - 19,204

y = 1, 4465x - 47,383

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%Hr max , cykel

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cyke

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Cykel %VO2max

KB %VO2max, cyk el

Liner (KB%VO2max, cyk el)

Liner (Cykel %VO2max)

Utrained after a 2 week intervention

(p < 0.05)

Kettlebell trained individuals (p>0.05) no significant difference between bicycle and kettlebell snatches

The Kettlebell Study

What else was meassured? Blood lactate levels (P>0.05) VO2 Slow Component (not important) CMJ (p0.05)

and Latissimus Dorsi (p

The Kettlebell Study

Energiomstning i Steady State for 1. interval

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utrnede fr intervention utrnede efter intervention trnede

Gruppe

j/s Cykel, j/s

Kettlebell, j/s

Energy Expenditure during kettlebell snatches (Jay, 2006).

Why the Kettlebell snatch stands out

Of course the obvious: Explosive movement Upper and lower body integration Hip integration High Force production (4-5 times the kettlebell

weight) High Energy Expenditure The possibility of VO2max stimulation Etc. but also something else very interesting.

Why the Kettlebell snatch stands out

(Sub-maximal Valsalva)

(Cook et al. 2005)

Why the Kettlebell snatch stands out

(sub-maximal Valsalva)

(Cook et al. 2005)

Sub-, Max.- and Supramaximal Intensities

Submaximal (in the 50-80%HRmax; 28-70%VO2max) aerobic exercise is dead! Inferior results compared to max and supramaximal protocols.

Sub-, Max.- and Supramaximal Intensities

Supramaximal intensities (+100%VO2max) deliver benefits on SV and aerobic enzymatic activity locally in the muscle. Also increases in anaerobic capacity is increased.

Diminishing returns on VO2max going higher than 130%VO2max. (See you later Tabata!)

Sub-, Max.- and Supramaximal Intensities

Maximal intensity (100%VO2max or Vvo2max) this is the place to be!! Maximum results on SV and aerobic enzymatic activity + increases in anaerobic activity = PERFECT for increasing VO2max.

Sub-, Max.- and Supramaximal Intensities

Helgerud J et al.. Aerobic High-Intensity Intervals Improve VO2max More Than Moderate Training. Med. Sci. Sports Exerc., Vol. 39, No. 4, pp. 665671, 2007.

Sub-, Max.- and Supramaximal Intensities

Esfarjania F and Laursen PB. Manipulating high-intensity interval training: Effects on the lactate threshold and 3000 m running performance in moderately trained males. J Sci Med Sport. 10(1):27-35, 2007.

How to do it right

a) 4 sets of 4 min. snatches separated by 3 min. of active recovery. Intensity is set at 90-95%HRmax (Helgerud et al. 2007). Men should use a 16kg kettlebell and women should use a 10 or a 12kg kettlebell.

Main benefit: 1) Stimulation of eccentric hypertrophy of the heart which leads to an increase in SV. 2) Stimulation of local muscular adaptations; enzymatic rate and energy turnover.

How to do it right b) 40 to 50 sets of 15 sec. snatches separated

by 15 sec. of active recovery. Intensity is set at 95%HRmax (Helgerud et al. 2007). Men should generally use a 16kg kettlebell but strong individuals could try a 20kg or even a 24kg (very strong men) and women should use a 10 or a 12kg kettlebell. A stronger than average woman could try a 16kg kettlebell.

Main Benefit: 1) Stimulation of local muscular adaptations + increase in SV; enzymatic rate and energy turnover. 2) anaerobic energy turnover and [La+] removal

How to do it right

c) 10-20 sets of 36 sec. of snatches separated by 36 sec. of active recovery. Intensity should be set at the specific snatch cadence that elicits closest value to VO2max. This is done by an incremental test that lasts no less than 6 minutes (Bilat et al. 1999).

How to do it right

Example:

VO2max cadence = 26 reps for the 6th minute of testing. The interval work/rest time is determined to 36 sec. which is 60% of one min. In those 36 sec. you need to keep your VO2max cadence = 26 reps x 60% = approx. 16 reps.

How to do it right

Main benefit: 1) Men using a 16 kg this protocol will first and foremost stimulate an increase in SV. For women anything between 8 and 12 kg is appropriate. 2) Using any larger kettlebell sizes will change the stimulation towards anaerobic energy turnover pathways and muscular metabolite clearance still however keeping some stimulation on the eccentric hypertrophy of the heart (increased SV).

This protocol is very useful for increasing SSST numbers.

Snatch cadence correlated to Heart Rate

HR and Cadence doing kettlebell snatches

y = 2,3134x + 119,9

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Cadence 16kg kb

HR HR

Linear (HR)

y = 2.3134x + 119.9

Snatch cadence correlated to Heart Rate

Example:

A person with a 200BPM maximum HR working at 90%HRmax = 180BPM. The cadence comes out as follows:

180BPM = 2.3134x + 119.9 -> 2.3134x = 60.1 -> x = 60.1 / 2.3134 = 26 reps/min.

Note: males using a 20kg kettlebell should subtract 2-4 reps/min. Using a 24kg kettlebell requires subtracting 6-8 reps/min. This changes energy pathway turnover towards anaerobic. Still however providing some stimulation to VO2max.

The End

15 min. break and then on the field ready for action!!!