EGSA - Elite Girevoy Sport Association

Would anyone like me to bring EGSA back to life?

Both EGSA books now also in PDF version ❤️📚📙📘:

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http://www.elitegirevoy.com/product-category/literature/

Overhead lifts progressions!
- press
- push press
- jerk

VO2max...

again and again we are hearing about that Quality... but actually, how does that really apply to Kettlebells, Kettlebell Lifting and training with Kettlebells..

We have seen quite a few Coaches tried some variations, but were all just not accurate or basically gave no feedback that could be used in Kettlebell Lifting

So, what do we know about VO2max?
- it tells how much Oxygen can Athletes body absorb in one minute.. not something directly tells us about Athletes performance
- it tells us what Athletes working pace at maximum oxygen consumption level is.. much more important information

So, instead of putting on mask and measure lactates (not that it doesnt give you good info, but seriously, what can you do with it in vivo??), we as Coaches (and Athletes) are more interested in performance than the number calculated

Sn**ch is probably THE EXERCISE for measuring AND improving that Athletes ability

So, we have created (and tested on more than 100 Athletes) a test, that gives GREAT FEEDBACK and is compatible with test IN VIRO.

THE TEST:

12 MINUTES OF SN**CH, SWITCHING HANDS EVERY 10 REPS!

Why 12 minutes?
Well, even Dr. Cooper found out that its a perfect timing between energy systems, motivation and ability to go as hard as possible

Why Switching hands every 10 reps?
Because we want even number of reps on both hands. Switching on 10 reps is just enough not to get to much lactic acid in finger flexors and other muscles involved in grip strength. Also, if more changes are allowed, Athletes looses to much time on swings between reps.

What is good score, what weight to use?

Since we are not interested in any competition, but only improving YOUR OWN VO2max number, dont be greedy.

Use a Kettlebell you can easily Sn**ch for 50 reps per arm in about 5 minutes. Then start Sn**ching.

Goal is to do between 190 and 210 reps. If you cant hit 190, the bell is too heavy, and if you can do over 210, bell was to light.

Why is that so? Its the optimum pace for Sn**ch (and not forgetting the swings in between)

At pace about 16-18 reps per minute (or little faster) it is still possible to do strong and firm fixation, without resting too long on top (that accumulates more blood then working).

As mentioned before, we have over 100 results already, but we need more!

So, PLEASE, give it a try! Take a Kettlebell, set timer on 10 minutes and START SN**CHING!

Take notes on you heart rate at the end if you want, but most important is to do between 190 and 210 reps!

Later we will reveal training plan, that will help you improve your result:
- for beginners over 50%
- for advanced lifters 30%
- for elite 10%

BE THERE!

Soon there will be new workouts available...

This time one level higher!

For everyone: fitness enthusiasts, recreational competitors, professional Athletes and those, who are willing to go beyond Kettlebell Lifting!

Stay tuned, its going to be big!

Underground Kettlebell Lifting Competition

Although I have been training in this gym for about four years, I often attend events organized outside of the regular program, as I always learn something new or just improve my existing knowledge and technique. Therefore, sport camps are suitable for both beginners and those who have been training with kettlebells for years. A particularly good thing of this sport camps is in getting to know new people from all over the world. So, see you next time!

Katja Krajnc

Hard work + knowledge + promotion of + making new friendships with extraordinary Athletes, is what with are about!!

Be there!