I've been experimenting with the use of ladders within a girevoy sport timed-set protocol and I think it will be a good way to break up the mental monotony of long timed sets. I don't know if it is a new idea for GS, but the "pace ladders" I have been experimenting with are ladders of different rep tempos within a given set. So, for example, if you were doing a 5:00 set of jerks, you might start out at a slow pace, move to a medium pace, then a fast pace, and back to a slow pace and begin the process again - all without setting down the weight or switching hands.
Last night, I did a pace ladder with kettlebell snatches, changing rep tempo every 30 seconds. I used the following three-rung ladder:
:30 = 3 reps (first rung)
:30 = 6 reps (second rung)
:30 = 10 reps (third rung)
:30 = 3 reps
:30 = 6 reps
:30 = 9 reps
(switch hands and repeat)
In successive training sessions, the goal may be to gradually add ladders, add rungs (like 12 reps, for example), or add weight. You may decide to change the tempo scheme as well. For a change of pace (pun intended), give pace ladders a try.
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