Kettlebell Program Design for Beginners - Tetris of Training Part 1
Summary
TLDRMark Wildman de Wildman Athletica presenta una guía sobre el diseño de programas de entrenamiento con campanas. Se discuten cinco movimientos básicos: campanadas, levantamiento turco, limpieza y prensa, sentadillas y, opcionalmente, arranque. Se enfatiza la importancia del calentamiento y la enfriamiento para la recuperación y la prevención de lesiones. Se sugiere una estructura de dos días de entrenamiento seguidos por un día de descanso, variando los ejercicios para promover el progreso y evitar la repetición de movimientos. Además, se aconseja la adición de ejercicios avanzados como el arranque una vez que se consolidan las bases.
Takeaways
- 🏋️♂️ El programa de diseño de ejercicios con campana esencialmente comienza con cinco movimientos básicos que son probablemente los más seguros para realizar.
- 📅 Se recomienda realizar los movimientos básicos de campana, como los swings y los turkish get-ups, dos veces a la semana, cada uno durante 10 minutos, para un total de 40 minutos.
- 🔄 Además de los movimientos básicos, se sugiere agregar 40 minutos adicionales de entrenamiento para aumentar la frecuencia de entrenamiento a dos días por semana.
- 🧘♂️ Se enfatiza la importancia de realizar movimientos como el clean and press y las squats, que son fundamentales para el desarrollo de una buena postura y fuerza.
- 🤔 Existen múltiples maneras de organizar estos movimientos, pero se sugiere no repetir dos ejercicios exactos dos días seguidos para evitar la sobrecarga y promover la recuperación.
- 🏋️♀️ Los ejercicios de presión, como el clean and press y el overhead press, son importantes y se pueden dividir en dos tipos diferentes para variar el entrenamiento.
- 🤸♂️ Se destaca la importancia del cooldown, que a menudo se descuida en el diseño de programas de entrenamiento, pero es esencial para reestablecer la longitud de los músculos después de un entrenamiento intenso.
- 🛑 El cooldown no solo es beneficioso para la recuperación de los músculos, sino que también ayuda a mantener la integridad de las articulaciones a largo plazo.
- 🔄 Se sugiere que los programas de entrenamiento deben ser progresivos, aumentando la cantidad de series y repeticiones o la carga para seguir mejorando la fuerza y la condición física.
- 🤲 La recuperación es crucial para el desarrollo muscular y el rendimiento atlético, y el diseño del programa debe permitir tiempo suficiente de descanso y recuperación.
- 🥊 El snatch es un ejercicio avanzado que requiere una buena base de técnicas fundamentales y se recomienda realizarlo solo una vez a la semana para proteger las manos y evitar lesiones.
Q & A
¿Qué es lo que Mark Wildman sugiere para diseñar un programa básico de entrenamiento con campanas?
-Mark Wildman sugiere comenzar con cinco movimientos básicos de campana: los swings, los turkish get-ups, los clean and press, los squats y, en ocasiones, los snatches. Estos movimientos se organizan de diferentes maneras para evitar repetir el mismo ejercicio dos días seguidos.
¿Cuál es la razón principal para no repetir el mismo ejercicio dos días seguidos según el programa de Mark Wildman?
-No repetir el mismo ejercicio dos días seguidos ayuda a prevenir la sobrecarga y lesiones, y permite que los músculos se recuperen y se adapten a la carga de entrenamiento.
¿Cuánto tiempo se sugiere para realizar los swings y los turkish get-ups en un programa de campana según el video?
-Se sugiere realizar los swings y los turkish get-ups durante 10 minutos cada uno, dos veces a la semana, lo que suma un total de 40 minutos por sesión.
¿Por qué Mark Wildman enfatiza la importancia del cooldown en un programa de entrenamiento con campanas?
-El cooldown es importante para reestirar los músculos después de haberlos contraído durante el entrenamiento. Ayuda a prevenir la cortante de los músculos y a mantener las articulaciones en buen estado a largo plazo.
¿Qué tipos de sentadillas con campanas recomienda Mark Wildman para un programa básico?
-Mark Wildman recomienda comenzar con sentadillas de Ardex o sentadillas goblet con la campana al revés (bottoms up), ya que estas fuerzan un rango de movimiento grande con una carga relativamente pequeña.
¿Cuáles son las dos versiones de sentadillas que Mark Wildman sugiere para evitar sobrecargar las manos?
-Las sentadillas de Ardex y las sentadillas goblet con la campana al revés son sugeridas para minimizar la carga en las manos, lo cual es especialmente importante después de entrenamientos intensos como los snatches.
¿Qué es lo que Mark Wildman considera que se suele dejar fuera del diseño del programa de entrenamiento y por qué?
-Mark Wildman considera que el cooldown se suele dejar fuera del diseño del programa de entrenamiento. Se deja fuera probablemente porque no es un aspecto 'sexy' del entrenamiento y a menudo se desprecia el estiramiento.
¿Por qué Mark Wildman sugiere que el snatch es un ejercicio especialmente difícil para las manos y cómo se puede manejar esto en el diseño del programa?
-El snatch es difícil para las manos debido a la presión y el agarrar repetitivo que implica. Para manejar esto, se sugiere realizar el snatch solo un día a la semana y asegurarse de que haya suficiente tiempo de recuperación para las manos antes de volver a entrenarlas intensamente.
¿Cómo Mark Wildman sugiere estructurar un programa de entrenamiento para principiantes con campanas?
-Para principiantes, Mark Wildman sugiere un programa que incluya dos días de entrenamiento seguidos, un día de descanso, luego otros dos días de entrenamiento y dos días de descanso al final de la semana. Este patrón se puede variar dependiendo de las necesidades y progreso del individuo.
¿Qué es lo que Mark Wildman sugiere sobre la progresión en un programa de entrenamiento con campanas?
-Mark Wildman sugiere que los programas deben ser progresivos, es decir, si un día se hacen 10 series de 10 repeticiones, el objetivo es aumentar gradualmente la cantidad de repeticiones o la carga para seguir mejorando la fuerza y el rendimiento.
¿Cómo Mark Wildman sugiere manejar el tiempo de los ejercicios dentro de un programa de campana y por qué?
-Mark Wildman sugiere un mínimo de 10 minutos para el warm-up y el cooldown, y al menos 10 a 20 minutos para los ejercicios principales como los swings y los squats. Esto asegura una adecuada preparación y recuperación, y ayuda a prevenir lesiones.
Outlines
🏋️♂️ Diseño de programas de Kettlebell básico
Mark Wildman de Wildman Athletica presenta un diseño de programa de Kettlebell que comienza con cinco movimientos básicos: swings, turkish get-ups, clean and press y squats. Se sugiere un horario de dos veces por semana para swings y turkish get-ups, con un tiempo mínimo de diez minutos para cada ejercicio. Además, se enfatiza la importancia de la recuperación y el cooldown, que a menudo se descuidan en el diseño de programas de entrenamiento. La estructura propuesta incluye dos días de entrenamiento seguidos por un día de descanso, con un enfoque en la progresión de los ejercicios y la importancia de la adaptación del cuerpo durante el proceso de recuperación.
🔄 Variaciones y consideraciones en el diseño de programas de Kettlebell
En este segundo párrafo, se discuten las variaciones en el diseño de programas de Kettlebell, como la posibilidad de invertir el orden de los ejercicios para crear un día de piernas y otro de presión. Se enfatiza la no repetición de ejercicios idénticos dos días seguidos y la importancia de la recuperación en el desarrollo atlético y la construcción de músculo. Se menciona la necesidad de que los programas sean progresivos, aumentando la cantidad de series y repeticiones o la intensidad del entrenamiento. También se destaca la consideración de la recuperación de las manos durante el entrenamiento de snatch, evitando el daño y asegurando que el resto del cuerpo esté preparado para un entrenamiento efectivo.
Mindmap
Keywords
💡Kettlebell
💡Programa de entrenamiento
💡Movimientos básicos
💡Swings
💡Turkish get-ups
💡Clean and press
💡Squats
💡Recuperación
💡Cooldown
💡Progresividad
💡Snatch
Highlights
Mark Wildman introduces a basic kettlebell program design focusing on simplicity and progression.
Five fundamental kettlebell movements are recommended for beginners: swings, Turkish get-ups, clean and press, squats, and snatch.
Swing and Turkish get-ups are suggested to be performed twice a week for 10 minutes each.
The importance of including both strength and mobility exercises in a kettlebell program is emphasized.
A classic gym program structure is adapted for kettlebell training with variations of presses and squats.
The necessity of a cooldown period to re-lengthen muscles after training is discussed.
Cooldown is often overlooked in program design, but it's crucial for maintaining joint health.
The program should not repeat the same exercises two days in a row to allow for recovery and muscle development.
A sample program structure is provided with two days on, one day off, followed by another two days on and two days off.
The concept of flipping squat and Turkish get-up to create a leg day and a pressing day is introduced.
Progressive overload is essential in kettlebell training, with gradual increases in sets, reps, or weights.
The snatch exercise is recommended to be trained no more than once a week due to its intensity on the hands and grip.
Hands are considered the 'canary in the coalmine' for overall training stress and injury prevention.
Goblet squats are suggested as a less stressful exercise on the hands for recovery days.
Clean and press is identified as a challenging exercise due to the transitions involving the kettlebell on the hand.
The video promises further discussions on program design and addressing specific questions from the audience.
Transcripts
hello this is mark wildman of Wildman
Athletica and today we have drug out the
old pin board and we are going to start
discussing kettle bell program design we
get a lot of questions about how you
program for kettle bells there are a
billion answers to that question we are
going to endeavor to start answering
them from the simplest to the most
complex the simplest is to start with
five basic kettle bell movements because
they're the ones that you're most likely
to survive and then organize those in a
bunch of different ways so behind me up
here on the pin board we have the most
basic things that we should be doing
swings turkish get-ups which is the most
popular way to do base programming is to
do swings twice a week and turkish get
ups twice a week
I also recommend because those are very
short things independently swings ten
minutes Turkish get ups 10 minutes
that's 20 minutes twice a week that's
only 40 minutes I say why not go ahead
and throw in an extra 40 minutes and
bump that day count up a little bit
higher and then I want people to focus
on clean and press and squats now there
are a bunch of answers to how you can do
this all of these things can be moved
around in different ways the classic way
to do this is to do swings and Turkish
get ups on one day because you have a
pure grind and you have a ballistic hip
snap very simple essentially you have a
bench press and a deadlift or an
overhead press and a deadlift depending
on how you want to think about it the
other things that I want people to focus
on are the other fundamental aspects
clean and press if you go and you read
Arnold Schwarzenegger's guide to
bodybuilding the clean and press is an
essential movement to build a truly hook
ubian physique so that's always in there
as well and then of course a squats
there are a million versions of squats
you can do with kettlebells the ones
that I like people to start with the
most
Ardex squats or bottoms up goblet squats
because they are the squats that force
the biggest range of motion for the
least amount of actual load in the
kettlebell and then on the other days we
want people to actually recover so the
classic way if you were to train in a
gym and you were to do barbell training
this program would not change much you
would do say deadlift for five sets of
five and then you would do say overhead
press for three sets of three or
something like that and then the next
day you might have squats the thing that
makes is different is that it's really a
traditional most basic gym program would
be deadlift squat and press we are
breaking our presses up into two
different types of presses because we
have a press that is also an ab and is
also a get up and then we have our clean
and press the thing that most people
leave out of this equation when they're
designing their program is actually the
cooldown and this is something you see
almost everywhere you go if you go to a
gym you might get some version of warm
up the classic as you go to a big box
gym like 24-hour fitness and you pay a
trainer and he just makes you walk on
the treadmill for ten minutes doesn't
really put any thought to it but you
were generally sweating so it kind of
works out we would like to put more
thought into our warm-ups over time but
just think about those is having
placeholders here the thing that gets
left out almost everywhere is cool down
cool down is almost always left out I'm
not really sure why it's probably
because it's not sexy and everybody
hates stretching the point of the
cooldown is to actually re lengthen the
muscles after having contracted them the
heavier the weight you lift the harder
your muscles had to contract the more
likely they are to shorten over time and
that's kind of a classic thing that you
see all the time with people who spend a
lot of time at the gym but don't stretch
you'll see the arms that don't
straighten all the way out anymore from
doing so much bicep curling and that's
because most people have left cool-down
out of program design for a long period
of time and there's many reasons for
that it's not good it's not bad it's
just if we want to live a long time then
we need our joints to work as good as
possible the way that we keep our joints
working as good as possible is to try to
deal owed loaded joint structure after
we have trained so these are our
fundamental things that we can do and
the one way to do it is the way we have
here we have two days on one day off two
days on and then two days
off at the weekend this is a fairly easy
way to do this and this is the way that
you would structure a program for
beginners there's something else you can
do here when you do this you can flip
the squat and the Turkish getup this
becomes a little bit more like a classic
gym program now where you have your
swing which is your deadlift and your
squat which is a squat all on one day so
essentially now you have a leg day and
you have a pressing day you're clean and
presses and overhead press your triggers
get up can be construed as a very
elaborate bench press so that's now our
second option the first option was that
deadlift bench press one day the other
day was squat overhead press now we are
doing a leg day and a press day you can
continue to shift these things around as
much as you want but the goal is to try
to not repeat two of the exact same
things two days in a row
in the beginning of training you would
not put deadlift two days in a row you
would not put swing two days in a row it
just doesn't work out very well and then
you have five days in the week where
you're not doing that so when you're
writing programs this is kind of the
fundamental of all the things that you
would want to have in the beginning of
training recovery is very important
because recovery is where you're
actually going to build muscle and
develop athletically you do the training
the training is not necessarily what
makes you stronger or more athletic it
is the input and then you go to sleep
and your brain and your body get
together and they decide that they
should probably change something
internally so that you can get stronger
or faster or better so the point of all
of this design is that these have to be
progressive programs that means if you
do ten sets of ten one day you need to
build up to ten sets of 20 and then you
need to get heavier weights this can
stay a 10-minute section of training for
a very long period of time for multiple
years if you have more weights if you
are limited to one weight then you will
have to expand the number of reps in the
amount of time or you will have to
expand the amount of time you're
actually doing the program so a very
simple way to think about this would
warm-up ten minutes swings ten minutes
squats ten to 20 minutes and cooldown
ten minutes the cooldown should be a
minimum of 10 minutes the older you get
or the more injured you are the longer
the cooldown portion of this whole thing
goes if you were to add in your six
exercise which would be snatch you could
either put it on Wednesday or you could
put it on Saturday for the most part
people usually put their snatch on
Saturday because snatch is the absolute
hardest on the hands it's the hardest on
the grip it's the hardest on the ABS
it's the hardest on the core so you want
to spend the majority of your time
developing your fundamentals of
everything else and letting your hands
and your skin develop over time so that
you can get to this snatch program in
the first year of training most people
don't do snatch training more than one
day a week you can but that's not how
most people do it because after snatch
usually everybody's hands are pretty
trashed and they have to have time for
their hands to recover so usually an
entire day off at least the goal of
doing snatch trainees to make sure you
don't rip your hands because if you do
rip your hands you're out kind of done
for ten to fourteen days and that's just
not good so we want to design all of
this stuff so that we don't rip our
hands and if we rip our hands that
usually mean something inside of our
bodies probably about to rip so our
hands are usually the canary in the
coalmine which to let us know when
everything is about to fall apart so we
try to avoid that as much as possible
and then you might shuffle these things
around to put the least amount of load
on your hands on this first day back and
you can do that any way you really want
to do it usually the easiest thing on
your hands is squats because there's
usually the least amount of transition
as you're moving the weight around if
you're doing a bottoms-up goblet squat
that is very very specific because it
shouldn't be moving around in your hands
even if your hands are trash from doing
some other type of training you should
live through goblet squats fairly okay
and continued to develop athletically
strength cardio without the need for
keeping your hands from falling apart
the second hardest activity after
snatches is of course going to be clean
and pressed because of the clean there
are lots of transitions where you're
pivoting the kettlebell over your hand
so that's something you're gonna want to
think about but you can move these
things around in almost any way there
are many ways which I do it which I
prefer but they are usually they float
around quite a bit so we're gonna
continue to talk about program design
and we're gonna make a lot of videos
about it you guys tell me exactly what
questions you want me to answer and we
will start talking about where we can
fit things in here and then we'll start
adding times to each thing and start
just doing the math figuring out how
long a program is and what it's gonna do
basically program design University 101
it's gonna be fun
maybe I don't know it could just be
boring itself this has been mark wildman
of Wildman Athletica
you
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