Kettlebell Exercises

Have you ever found yourself bored with your workouts?

If so, you’re not alone.

In fact, I’ve recently collected a bunch of emails from folks saying one of their biggest stumbling blocks with getting results is that their workouts are dull .

Let’s explore 3 Strategies You Can Use to AVOID This Trap.

[1] The Reframe:

When I do a workout (or a “training session” as I typically call them), I’m never focused on being entertained.

I’m ALWAYS zeroed in on my goal.

That is -

What is the goal of my training?

What result do I want to reach ?

I’m not looking to be entertained.

“Entertainment” is a completely distinct category - a whole ‘nother box that gets checked.

So, when I’m raising bells overhead, or squatting, or whatever…

I’m ALWAYS thinking about the result .

Then, I’m focused on that process -

Feel of each rep…

Managing fatigue…

Body position…

And adjusting accordingly when necessary.

Then I log my work in my training journal so I can see what I’ve completed and look back on my work so I can measure what worked and what didn’t - to see what went well and what didn’t .

So that makes the process simple .

It’s kinda like following a recipe.

No one ever becomes bored of following the recipe to bake chocolate chip cookies.

They’re focused on the delicious chocolatey gooey goodness they're about to enjoy.

So, reframe - look at the reason you train - differently .

Think “OUTCOME” NOT Entertainment.

From my coaching experience, this is THE MOST CRUCIAL way to view your training and to avoid “being bored.”

[2] Variation vs. Variety:

Most people jump from workout to workout to “keep things fresh ” or

“ avoid adaptation”...

You know, “ change it around .”

Part of this is because of #1 - boredom.

But the other part is a common myth - the mistaken belief that variety is necessary to create an adaptation.

(Many times training we can trace it back to P90X and “muscle confusion.”)

This is actually a misconception.

For example, legendary guitarist Eddie Van Halen, started playing the piano at age 6. He then moved to the drums. Played a short stint on the bass. Then he finally moved on to the guitar.

The result?

Voted #1 in a Guitar World Magazine poll for "The 100 Greatest Guitarists of All Time" poll.

Ranked #4 in Rolling Stone’s 2023 list of the "250 Greatest Guitarists of All Time."

And “Eruption,” my favorite guitar solo of all time and voted number 2 in Guitar World's readers poll of the "100 Greatest Guitar Solos".

Eddie didn’t play the same song all the time. He played different chords and notes - combined differently - and made them his own.

Load - heavier

Sets - more or less

Reps - varied

Rest periods - brief, moderate, extended

Training frequency - 2,3,4,5 even 6x a week

This is called “variation”.

[3] Specialized Variety:

This is arguably one of my favorites .

Simply put, it’s using variations of the same exercise.

In his book, A System of Multi-Year Training In Weightlifting, World Champion Coach and lifter A.S. Medvedyev lists over 100 different exercise forms for the Snatch, the Clean, and the Jerk.

Power Snatch

Power Snatch from above the knee

Power Snatch from below the knee

Power Snatch from the hip

Power Snatch from blocks

Power Snatch without hook grip

Power Snatch on box

You see the point .

Clean

Clean from dead stop

Clean from dead stop beneath the body

Bottoms Up Clean

Clean outside the legs

Press

Press with pause at the sticking point

Press with two pauses – sticking point and lockout

Bottoms Up Press

Push Press with a drop to rack

Push Press with slow negative

Push Press with active negative

Again, you see the point .

Apply these three strategies to your KB workouts – ahem – training – and you’ll never have to worry about being bored again.

Stay Strong,

Geoff Neupert.