Heart Rate Training Protocol #1 : BREATHING and TECHNIQUE Work Swing This Kettlebell
1,735 views · Published 8 May 2017 · 4:28 · Indexed 23 October 2026
Channel: Joe Daniels Kettlebell Muscle Gain · 2017 · Howto & Style
Time is relative. What may be challenging for you for 30 seconds of work may be a walk in the park for your identical twin. Many factors in play here. Rest, strength, technique but for kettlebell sport endurance activities, BREATHING and technique are really what takes the cake. and Breathing is not really what many people focus on to get better. Using a HEART RATE monitor such as the POLAR H7 Wireless chest strap (buy one here )at Perform Better http://bit.ly/2ox3ISJ (or Amazon http://amzn.to/2pUXShr ) you can watch your heart rate IN REAL TIME while you are training so you can see how your breathing and technique (changes) can effect your HR WHILe you are training. This is great for Kettlebell SPORT. I will be showcasing many HR training protocols and workouts for you to test and see how you can get better. This is Protocol #1, basically a test . It can Be a short one or a long one depending on weight or exercise youre using . I prefer to use Snatch for many people but fine for Jerk and Long Cycle as well. (Could be Burpees, Kettlebell Swing or close to anything you wish to test really...) Instructions: 1. FULLY WARMUP the joints and nervous system. Using the Heart rate monitor on POLAR BEAT or DIGIFIT app on a tablet or your smartphone, Note Starting HEart RAte 2A. Complete 20 snatches Right / 20 Snatches Left arm Rest until heart rate is around 120bpm or 65%-70% 2B. Repeat once again. 3. Rest until HR is at 60% or for many people around 100 bpm. 4. At 60% start counting your reps for the snatch with as many hand switches as you like no more than 20 each switch but no less than 10reps. The Goal is to focus on your breathing and technique to keep your HR down as low as you can while you do as many reps as you can . as soon as you hit 85% HR that is your score. ( I chose a 16kg Kettlebell and was able to do 202 reps on my first trial run of this. ) This can work for anything but is really focused for ketlebell sport endurance sets up to 10 min or so. Great for Crosstraining for running etc. The next time you test this out, perhaps each month if you get a better reps score you know your getting more conditioned from adaptations to form and breathing . If it gets worse, you should think if you are OVER TRAINING or something alot that line. What rep range with what Kettlebell Weight can you get?? Please post it below in the comments. Stay tuned for more Breathing and HR protocols in the next month or so from myself and Swing This Kettlebell. Joe Daniels My Favorite Comp Kettlebells can be bought at Kettlebells USA with FREE SHIPPING https://www.kettlebellsusa.com?aff=8 #hrmonitor #heartrate #exercisetracking #breathetraining #breathing #kettlebellsport #kettlebellswing -~-~~-~~~-~~-~- Check out THE END OF THE KETTLEBELL SWING VIDEO to keep you lifting kettlebells for longevity. https://youtu.be/7T4giNZLGEE -~-~~-~~~-~~-~-
