Strength and Performance Article When "Better" is "Better"

For most of us Strength and Conditioning Athletes, we get focused
on lifting heavier ,moving faster or doing more workload capacity.


Our mantra becomes heavier is better;

Is it though?

Is it Possible to Lift more each workout or at each meet?

When training for Strength and Performance – we should also
focus on “Better” is “Better” not always “Heavier is Better”

Performing a lift or physical task better than we have done in
the past is also an improvement. It should be one of our goals
as well as hitting a new PR on a lift.

For example

As a Bencher, I remember getting ready to break the 405 lb barrier.
Years ago (20 yrs or so) it was time to hit 4 plates on the bar.
It had been a long time coming, it was to be the pinnacle of my
strength training career.

When the smoked had cleared I did indeed hit that 405 bench,
 it was the dirtiest , longest rep in history.

As I sat up from the bench I knew in my mind it was going to
be 425 the next week, and 455 by the end of the month.
In fact I was sure that 495 (5 plates) was only mere months
away.

Well according to that time line I should be benching about
1100 lbs raw at the moment, instead 20 years later I have
hit a dirty 600 raw…… Just a little short (by about 500 lbs)

In fact I did not hit the 425 a week later nor the 455 by the end
 of the month. It would be many years later for me to break the
5 plate barrier. I really don’t think I was able to hit that 405 too
many times over the next month or so. I didn’t really understand
this at the time (I have come to learn the many reasons why since then)

I soon came to realize that I needed some shorter achievable
strength goals.

I decided that I needed to hit that 405 again, and then be able
to do it more often, and then do it for more reps at a time.

I focused on doing my PR of 405 “Better”

Over a short amount of time I began to do that 405 better,
Soon I could move it more forcefully. I could do it every couple
 of weeks. Soon I could do 5 singles with it. Then I could Double it,
Triple it and so on.

I eventually “OWNED” 405 so much so that’s just part of my warm up now.

I got so much Better at 405 that I was able to hit 425, then 455
then the 495 (5 plates) barrier and beyond.

None of this would have happened if I had not decided one day,
20 years ago to do it “Better” until I could do it heavier.

To be Honest crushing a 545 lb raw bench has often given me
 a greater “Buzz” than grinding out a 580 – 600 every once in a blue moon.

I do know that once I get “Better” at 545 lbs I will also be
grinding out some dirty , long raw 650’s!!

Why Kettlebells Are #1

Kettlebells are a fantastic tool that achieves so much during

brief workout periods



Kettlebell training is accessible and practical for all. From the elite athlete looking for an edge, to the sedentary person looking to discover fitness for the first time. And everyone in between. All can benefit from.



1. Serious cardio without the boredom of the hamster wheel (treadmill)



2. Functional strength without the monotony of isolated reps



3. Flexibility without long poses



4. Fun and varied, never boring



5. One compact, portable device



6. It's safe -- for any age, shape or size





7. Combines "cardio" and "strength" training

As one of the best kettlebell coaches once said, "life doesn't respect the difference." Try sprinting to catch a train while carrying a heavy package or pushing a stroller, did all that "cardio" training you did in "step class" or on the recumbent bike really help that much?



Kettlebells ROCK!!



Curd "Hostyle" Hos



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