Power Threes
A Power Based Complex
Before we get to Power Threes: A Power Based Complex, I want to let everyone know that my August Coaching Group begins August 1, 2022. MED Kettlebell Chains has been a tremendous success. Our coaching group has taught students the art of double kettlebell training in a sustainable and consistent model.
If you’ve been on the fence about mastering the double kettlebell clean, press, push press, front squat, and overspeed front squat, now is the time to begin the path to mastery. I have also added new programming to the course: teaching the double kettlebell snatch and swing, and a spicy month 3 conditioning based series.
Here is the link to purchase: MED Kettlebell Chains
To progress to an athlete’s genetical potential, power generation should be at the forefront of a holistically designed program. Training should dedicate ample time to building the skills necessary to move load with vicious intent while also keeping an eye on being able to maintain that power over a period of time.
Traditional means of generating power and power endurance come from the arenas of track and field, weightlifting, and powerlifting. But with proper application, kettlebells can be a potent stimulus in generating these top qualities. Kettlebells maintain a unique ability to produce force vectors both horizontally and vertically, making them the perfect tool for the everyday athlete.
Power Training with Kettlebells
In Hardstyle kettlebell training, the athlete applies both strength based grinds and high speed ballistics in a symphony of hinges, squats, pushes, and pulls. Depending on the goal of the athlete, programming ballistic movements will be dependent on current skill and experience.
In building elite levels of power and power endurance, the athlete should dedicate their training to mastering double kettlebell ballistics. Using two identical size kettlebells, the athlete should hone their ability to maximize force production into the ground in a safe bilateral manner.
Since power training may cause central nervous system (CNS) fatigue, training should focus on minimal volume: MED (minimum effective dose). Because loading the tissues produces high eccentric forces, program design should be progressive in its loading to ensure safety and give the tendons and ligaments time to build their resiliency.
Double Kettlebell Load Suggestions
The load of the combined kettlebells should be equivalent to 30-40% of the bodyweight for the female athlete, and 50-60% of the bodyweight of a male athlete. Of course, these are rough estimates. The load will vary based on experience. Chart adapted from MED Kettlebell Chains.
The Ballistic Squat
An Introduction to the Overspeed Front Squat
In Hardstyle kettlebell training, movements predominantly train high-power hip hinge dominant ballistics. But what about replicating a ballistic movement in a vertical orientation? Is there a way to perform a plyometric style squat with double kettlebells?
I looked to my own training for answers. After reviewing my form while completing a clean and jerk to front squat, I had a realization: I could pull the double bells into a deep squat without the traditional “catch” into quarter squat. Although I would need to be careful when receiving the bells, this quick descent and drive out of the hole could build resilient and elastic lower body musculature.
With double kettlebells fixated in the overhead position, I practiced dynamically pulling the kettlebells downward. As they approached the rack position, I would immediately activate my hip flexors so the movement became seamlessly integrated with a front squat. From overhead, to a deep squat, then back to standing, I could harness an overspeed ballistic squat that heavily loaded the hip and thigh musculature.
The Overspeed Front Squat
The Overspeed Front Squat: From a float at or above head level, the athlete dynamically pulls the kettlebells into a deep front squat and then reverses the movement for subsequent repetitions.
The overspeed front squat (OSFS) is the answer to performing a power based squatting movement with double kettlebells. Just as “spike” or banded kettlebell swing offers an overspeed effect (high degrees of tension are created in in the eccentric, or, downswing), the overspeed front squat operates similarly.
In exercises like the double kettlebell push press or double kettlebell jerk, the athlete must dip and drive using their quadriceps. Imagine if the athlete performs a drive but allows the bells to stall or “float” in the air. From this overhead position, they could allow the bells to free fall downward into a “catch.”
But with a new intention, the athlete could also dynamically pull the kettlebells from the float to the catch and immediately drop into a squat. The athlete would need to harness accelerated forces of gravity through a stiff core and resilient legs in order to not lose their form and dump the bells at the bottom of the squat.
OSFS How To:
As the athlete reaches the deep position of their front squat, they can reverse their eccentric pretension and immediately reverse the motion into a powerful concentric squat. Since the upward phase of the squat is performed with rapid speed, the kettlebells should drive into a float as the hips lockout, preparing the athlete for another overspeed front squat.
To practice this movement, one should first practice the dip and drive phases with subsequent catches like in double kettlebell push presses or jerks. Once the athlete can demonstrate a seamless transition from airborne to catch, they can then practice the overspeed front squat.
The drive and float.
Next, the double kettlebell push press float is caught in the rack and the athlete immediately pulls into a squat. From the deep position of the squat, the athlete explodes upward and allows the bells float again. The movement is completed for the designated number of reps in the series:
The drive and float —> overspeed front squat.
Power Threes
By using the overspeed front squat along with double snatches and viking push presses, Power Threes employs constant speed and tension to develop the athlete’s outright power and power endurance. The complex consists of:
Double Kettlebell Viking Push Press
Double Kettlebell Overspeed Front Squat
This complex is based on a delta shift in reps on each rung of the ladder:
3 x 1, 3, 5 ∆s –>
(∆s signifies that the rep counts move to the right on each rung of the ladder)
On the first rung, the athlete would complete: 1 repetition of snatches, 3 viking push presses, and 5 overspeed front squats.
1, 3, 5 ∆s
On the second rung, the athlete would complete: 5 repetitions of snatches, 1 viking push press, and 3 overspeed front squats.
5, 1, 3 ∆s
On the third rung, the athlete would complete: 3 repetitions of snatches, 5 viking push presses, and 1 overspeed front squat.
3, 5, 1 ∆s
That’s the completion of one ladder.
Next, the athlete would move back to the original reps and go on to comple 2 more ladders. This is the base of the program. For a strong man, use double 24kg as your heavy base load. For a strong lady, use double 12-14kg as your heavy base load.
With a 3 x 1, 3, 5 ∆s ladder system, the athlete is completing:
Programming
My athletes have found that simple programming is not only utilitarian, but offers the potential for ramping or offloading depending on their sporting goals. By selecting three base weights ie; 24kg, 20kg, 16kg for men, or 14kg, 12kg, 10kg for women, we have options based on overall energy, preparing for competition, or desire to train.
The York Barbell Template
The York Barbell Template combines three days of training:
Day 1: Heavy
Day 2: Light
Day 3: Medium.
What I have found that works for my athletes is varying this template to:
Day 1: Medium
Day 2: Heavy
Day 3: Light
If using Monday, Wednesday, Friday as the three training days, it is preferred to have Monday as a medium load training day. As the week progresses, the body is receptive at mid week and ready to push more load. Fridays then back off to a light day so the athlete has time to prepare for weekend activities or sporting competition.
Finishing the 3 x 1, 3, 5 ∆s ladder with 27 reps of each movement is a worthy base.
However, some athletes might thrive on just two training days per week depending on their sport practice. In this case, they could use their heavy base loads and forego their light load. Or, they could do one heavy day and one medium day.
For a strong man, a twice weekly heavy and medium training schedule might look like this:
But because double snatching more than double 24kg for men and double 12-14kg for women, is very challenging for most athletes, just remember that the base of Power Threes is always 3 x 1, 3, 5 ∆s with double 24kg and double 12-14kg respectively.
Accessory Training for Power Threes
My athletes will almost always add pull-ups or chin-ups into their program to maintain vertical pulling strength. Similarly, they will almost always add in a few targeted core exercised to ensure proper posture and core strength. Examples are:
Ab Wheel
Hanging Leg Raise
Turkish Get Ups
Wrap Up: Power Threes
The Power Threes complex serves its purpose in maintaining speed and power for overall glycolytic conditioning. Its purpose in double kettlebell training is to introduce the Overspeed Front Squat - which carries over into varying chains and complexes.
From here, the athlete should practice the OSFS, then build their double kettlebell skills for their intended goals. Because the OSFS requires high amounts of practice, treat its utilization as a primary session focus. From there, the movement should become seamless into the athlete’s training.
John Parker
Original Publication: 4/25/2021, Edited and Updated: 7/24/2022