...is our middle name. A much needed break from the daily grind was accomplished very nicely at Ms. Patrick's establishment. She fired up the eggs and made some of the best pizza I have ever eaten. Seriously, she has it down. Mary's pizza showed a little less love but maybe next time she will put toppings she actually likes ON the pizza. Big thanks to Linnea for being a tremendous host. I have put the other 'gathering' photos on the N.E. KETTLBELLS Facebook page.
Now, getting back to training. A break is good but how much of a break is to much of a good thing? Well, there have been some studies. It all depends on what kind of athlete your training or what you are trying to preserve. This is according to a 2004 study by Issurin and Lustig Motor Ability; Residual Duration (days). Let's break it down...
Aerobic endurance = 30 +/- 5 days
Maximum Strength = 30 +/- 5 days
Anaerobic Glycolytic Endurance = 18 +/- 4 days
Strength Endurance = 15 +/- 5 days
Maximum Speed = 5 +/- 3 days
The two points this pulls is single efforts and basic 'cardio' DO NOT need to be trained every week. If your one of those that gets on a stepper and beats your self sweaty daily, your not training evenly. Move to a strength component. Which brings me to my next point. Add a strength movement (a load) to endurance (VO2) and you still have a least 10 days that a person can skip training that specific area and still MAINTAIN. This is staying at the same level...not increasing ones performance. So, If your trying to perform better you need to step up beyond these limits and back off before the over training limits. The standard is hit VO2 once a week. If you over train, the body can't recover and rebuild. It is the rebuilding that makes you stronger. A kettlebell at home is a requirement if your only making it to class once a week. Let me rephrase that, A kettlebell at home that you use is a requirement.
Tonight we work on snatch efficiency. We will work to fatigue in order to work on the body mechanic of efficiency. Gloves would be good.
