Hey, I read an article I thought you might like.

http://www.dragondoor.com/kettlebells/news/

May 08, 2006
"Before you can endure strength you must first develop it."
The emphasis on brute, low-rep strength differentiates The Russian Kettlebell Challenge system. Most S&C methodologies aimed at the military and fighters heavily lean into conditioning while de-emphasizing strength. Probably because it is a lot easier to smoke somebody than to make him strong. RKC practitioners get their share of conditioning, but strength always remains a priority.

Low-rep training, so heavy that the weight barely moves, is the stepchild of the strength-and-conditioning world. Pros and amateurs alike are afraid of low-rep “slow strength” training. After all, doesn’t it slow you down? And where is the conditioning?!

Wrong. “Slow strength” happens to be one of the counterintuitive and rarely revealed secrets of Russian athletic might. It is defined as one’s ability to exert the greatest force regardless of the time it takes. The guts to grind it through. The powerlifting deadlift and the military press with a heavy kettlebell are classic displays of slow strength. Slow strength is always trained and tested with low repetitions, one to five.

“All fighters and coaches understand the importance of roadwork,” says Boston boxing coach extraordinaire Steve Baccari, RKC. “They understand the importance of working the heavy bag, the hand-pads, and of course, sparring. But what is commonly overlooked, and possibly the most important piece of the strength and conditioning puzzle—is strength training. Or what Pavel refers to as slow strength. What does slow strength do for a boxer? First and foremost, when a fighter has a good strength base, it reduces his chance of injuries. Second, it makes him more resilient in the ring. Finally, strength translates into more power in his punches. After all, power is strength times speed. Most coaches over-emphasize strength endurance. Granted, this is very important, but before you can endure strength, you must first develop it.”

Russian kettlebell power to you!