The purpose of this blog is to provide context for why some people respond differently to intervals and longer sets.
We will also provide an insight into why interval training can be useful for predicting longer set performance for some people but not for others.
Kettlebell sport is often referred to as a sport of strength endurance. This generally causes people to place an emphasis on strength-endurance and endurance, and they sometimes forget about flexibility.
Flexibility is an essential quality for kettlebell sport. Someone with enough flexibility can move in and out of optimal positions.
An optimal position would be a posture that allows you to generate the appropriate amount of force or relax while holding the kettlebells.
Relaxing is the key point here, and it’s one of the big differences between other lifting sports. Kettlebell sport places a significant emphasis on relaxation and using the appropriate amount of effort for each repetition.
This is where the discrepancy between interval training and longer sets can be more apparent.
For example:
Lifter 1 has excellent flexibility and can rest in the rack position with relaxed quads.
Lifter 2 struggles with the rack position and needs to bend their knees to keep their elbows connected to their body.
They may both have a similar total repetition score when comparing their minute-on, minute-off jerk or long cycle interval sets. However, when it comes to longer sets, lifter 1 will outperform lifter 2 as they are better able to rest in between each repetition.
Therefore, accessories should be different to address each individual’s own limiting factors.
Lifter 2 may benefit from:
Rack holds
Rack walks
Jefferson curls
Slower RPM sets
Pause exercise variations
Here are a few more examples of differences during longer sets:
Given that lifter 2 struggles with the right position.
Jerks will be relatively harder than long cycle.
Due to the longer time in the rack
Slower sets will cause greater fatigue compared to lifter 1.
Therefore, lifter 2 may gain additional benefits by adding extra flexibility and rack training to improve their 10-minute set.
In summary, individual differences are important considerations when choosing interval training. If you find discrepancies between your expected outcomes and those predicted by your interval training, there may be other limiting factors that you need to consider, such as flexibility and your ability to recover between repetitions.
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