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Fitness

Athlete Journal: Charles Staley, Entry 70 – High Rep Kettlebell Work

I've started doing high-rep kettlebell swings in preparation for the Tactical Strength Challenge in April. This week was the first time I had tried it, and I was pleased with the results.

Written by Charles Staley Last updated on December 20, 2013

EDITOR’S NOTE: Ever wonder how a world-class coach actually trains? Wonder what it’s like to train as a “mature athlete?” Welcome to the athlete journal of Charles Staley. A big believer in practicing what he preaches, Charles trains and competes just like his clients. Every Friday you can read what Charles has done this week in his workout sessions.

This was a bit of an abbreviated training week, but I managed to get some hard work in nonetheless. One highlight (and a new feature to my training) is kettlebell training, and in particular, high rep kettlebell swings, which I’m doing as endurance training for my upcoming Tactical Strength Challenge in April. It was suggested to me that the ability to perform 300 snatches with a 53lb bell in fifteen minutes would be a good endurance benchmark. Although I didn’t manage that, I did get 225 reps in about thirteen minutes, so that’s my starting point. Interestingly, those swings produced marked soreness in my hamstrings and traps.

Kettlebell snatches also went well. I performed five snatches on each side every sixty seconds for five minutes, for a total of fifty snatches. My goal for April is 100 snatches in five minutes. Fifty turned out to be only a moderate challenge, but since this was the first time I’ve ever done this, I decided to err on the side of conservatism. I suspect I could have hit 75 snatches had I really pushed.

I’m anticipating one more week of “subdued” training and then I’ll start digging in hard on about December 22nd. Stay tuned!

Tuesday, December 10, 2013, 6:20 PM

Bodyweight: 202 lbs

CAMBERED BAR SQUAT

Set 1: 65 lbs × 5

Set 2: 115 lbs × 5

Set 3: 155 lbs × 3

Set 4: 190 lbs × 3

Set 5: 190 lbs × 3

Set 6: 190 lbs × 3

Set 7: 190 lbs × 3

Set 8: 190 lbs × 3

Set 9: 190 lbs × 3

Set 10: 190 lbs × 3

Set 11: 190 lbs × 3

SWINGS

Set 1: 53 lbs × 50

Set 2: 53 lbs × 50

Set 3: 53 lbs × 50

Set 4: 53 lbs × 50

Set 5: 53 lbs × 25

STANDING CALF RAISE (MACHINE)

Set 1: 90 lbs × 10

Set 2: 90 lbs × 10

Set 3: 90 lbs × 10

Wednesday, December 11, 2013, 6:20 PM

Bodyweight: 200.6 lbs

BENCH PRESS

Set 1: 45 lbs × 5

Set 2: 95 lbs × 5

Set 3: 135 lbs × 5

Set 4: 195 lbs × 2

Set 5: 195 lbs × 2

Set 6: 195 lbs × 2

Set 7: 195 lbs × 2

Set 8: 195 lbs × 2

Set 9: 145 lbs × 12

Set 10: 145 lbs × 12

Friday, December 13, 2013, 6:20 PM

Bodyweight: 202.2 lbs

1.5″ DEFICIT DEADLIFT

Set 1: 135 lbs × 3

Set 2: 135 lbs × 3

Set 3: 225 lbs × 3

Set 4: 275 lbs × 1

Set 5: 300 lbs × 8

3″ PIN PULL

Set 1: 340 lbs × 3

Set 2: 340 lbs × 3

KETTLEBELL SNATCH

Set 1: 53 lbs × 5

Set 2: 53 lbs × 5

Set 3: 53 lbs × 5

Set 4: 53 lbs × 5

Set 5: 53 lbs × 5

Set 6: 53 lbs × 5

Set 7: 53 lbs × 5

Set 8: 53 lbs × 5

Set 9: 53 lbs × 5

Set 10: 53 lbs × 5

About Charles Staley

Charles Staley's primary interest is providing inspiration and education for older guys looking to reclaim their physicality and vitality. At age 56, Charles is leaner than ever, injury-free, and in lifetime best-shape - a few of his recent bests include a 400-pound squat, a 510-pound deadlift, and a set of 17 chin ups.

Charles Staley's primary interest is providing inspiration and education for older guys looking to reclaim their physicality and vitality. At age 56, Charles is leaner than ever, injury-free, and in lifetime best-shape - a few of his recent bests include a 400-pound squat, a 510-pound deadlift, and a set of 17 chin ups.

Well known in the U.S. and across the world, Charles is recognized as a innovative coach and a thought leader in the field of human performance. His experience, reputation, and self-effacing persona have lead to appearances on NBC’s The TODAY Show and The CBS Early Show, along with numerous radio and podcast appearances. He has penned more than a thousand articles for major publications and online websites in the industry.

Often referred to as a visionary, an iconoclast and a rule-breaker, his methods are leading-edge and ahead of their time, capable of quickly producing serious results.

Charles is not only a thinker, but also a doer: currently, he competes at the national and world level in weightlifting and powerlifting on the master’s circuit and holds three World Championship titles in the sport of raw powerlifting. Find Charles online at Target Focus Fitness, or follow him on his popular Facebook page.

Charles has had a successful online coaching service in place for several years. This is a way people to train under his direct supervision even if they aren’t local to him. If you’re ready to invest in yourself, Charles would love to be on your team!

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