Recently, whilst attending the WKC Sport Camp in Rome, I was introduced to the World Kettlebell Club Strength and Conditioning Quotient. This is an interesting test which, as it says, tests S&C, but allows for ANYONE to participate and gain a score. From there, and with a little experience with the actual test and the lifts involved, one can gain a decent appraisal of further improvements. I´ll explain how the test functions, and hope that it encourages you to give it a go. So far I´ve had 5 attempts, which I´ll tell you about later. I´ll also touch on the limitations of the test, and some suggestions for improvements.
From Valery Fedorenko, Head Coach WKC
“The philosophy of the WKC S&C test evaluates not just the general physical capacity of the athletes or personnel, but is also a test of all fitness components and a wide range of athleticism. It may be used to assess base strength and conditioning levels and then further used to test progress and other forms of strength and conditioning training”
How the test works
The test consists of 5 different batteries of exercises. Each is a 6 minute set followed by a 5 minute recovery period. Total time is 50 minutes (30 minutes lifting/20 minutes rest period). Each set has a MAXIMUM reps per minute (RPM) which cannot be exceeded (or if exceeded, will not factor in your score). Each set allows the lifter to select the weight s/he feels capable of completing the set. The lifter cannot set the kettlebell down during the set, or else the score is 0. Multiple hand shifts are allowed. So the idea is to choose a weight for each set that you feel capable of scoring the maximum points with. This is the strategy you need to use based on your condition. For some of the lifts, you may want a heavier kettlebell, or a lighter one if the lift is not your strongest.
Each kettlebell has a quotient score which you multiple with your total number of lifts to get a final score. All 5 sets are added together for your final score. Here are the quotients:
1. One arm clean (max. 20rpm)
2. One arm long cycle press (max. 10rpm)
3. One arm jerk (max. 20rpm)
4. One arm half snatch (max. 18rpm)
5. One arm push press (max. 20rpm)
Here is a nice video explaining the lifts with Fedorenko and the legendary Ivan Denisov, who has the world record score of an incredible 2500! (After you try this you´ll realize getting half this is some achievement!).
My first attempt, during the training camp in Rome, was rather on the conservative side, but I was mostly concerned with selecting weights which would give me the maximum score. I didn´t see the point of not aiming for the maximum number of reps, albeit with a heavier kettlebell. You can do the sums and see how this equates (higher weight=higher quotient but lower reps) or (lower weight= lower quotient but higher reps).
My first attempt: July 2011
1. Clean 20kg 121 reps (Q2.5)
2. LC Press 16kg 60 reps (Q2)
3. Jerk 20kg 112 reps (Q2.5)
4. Half snatch 16kg 112 reps (Q2)
5. Push press 24kg 110 reps (Q3)
Total score: 1246
3 further “training” attempts in August 2011, but just using a 16kg and only 1 minute rest between sets. Maximum total reps achieved each time. More pure conditioning, that S&C.
In September 2011, I tried the test with a 20kg, and again managed to gain the maximum score with that quotient, with 3 minutes rest between sets. Score 1310. Still felt like more conditioning, not really needing the full 5 minutes of rest.
Then last week, October 2011, I tried with the 24kg in lifts 1 & 5, and the 20kg in lifts 2, 3 & 4. I decided to use the full 5 minutes rest between sets as I wanted to simulate the test properly for harder things to come. I managed reasonably well, with maximum reps, albeit a few ugly left arm push presses at the end. Total score of 1430.
Having seen a few others do this test, and also on the interweb, some similar speed tests using kettlebells, I notice a lot of crappy reps and techniques, all for the sake of getting a high score. I have always been competitive, and extremely determined to improve on my performance no matter what activity I engage in, but one thing I find rather meaningless, is letting form go out the window just to hit a score, or beat the clock. Some may disagree, but that´s the way I guess things roll when you get older and performance and style seem more interesting that “busting a gut” to impress. So, I try to be sincere to my technique at least that way I have my OWN benchmark, and I guess that is what counts at the end of the day.
I have only done the test a few times, but see from the grading system that I must be doing something right, and indeed part of the fun of the test is deciding how far to push yourself before you are unable to get the max reps. I may try for a higher weight with, say, an aim of getting 80% of the reps. Maybe I can reach 1450+?
UPDATE: February 2013 Managed 1455, whilst aiming for 1550. Basically, I set a goal to complete ALL reps with respectively 28kg, 20kg, 20kg, 20kg, 28kg. I missed the first set by 10 reps, stopping at 110 reps, moved easily through the 20s but decided to take the 24kg on the last push presses. 28kg seemed an unlikely proposition about then, especially as my aim is usually to take the maximum reps.
UPDATE: March 2013 Having had a year away from consistent girevoy sport training (mostly bodyweight and KB assistance work) I decided on testing some heavier sets, including the 32s on the cleans and long cycle press, and the 28s on the half snatch, jerk and push press. Surprisingly, they felt good, which I put down to consistent pull-up and grip work, but these were isolated sets, not strung together like the pentathlon test. That is the real challenge of this test, a real test of mental fortitude, as well as key physical attributes like speed from the floor and fast, strong fixations. I always like to look at Ivan´s videos to see how much concentration and correct breathing is needed to be so good, not to mention his super powers! I´d like to try the test again using just 24s and 28s, and maybe allow myself to miss a few reps, in order to bust through towards.. 1600 ?? more ??
UPDATE: May 2013 Ahead of a local event aimed at introducing this test to those interested in kettlebell sport and training, I managed a spontaneous set, due (oddly I know) to a fatigued wrist from all the towel pullups of late (my go2 exercise numero uno) which were scheduled for the day. The aim was 24s for the entire test, save either the half-snatch or pushpress, where I figured 20 would allow me to complete the reps. It went well. I maxed the rep count, wisely snatching 20kg to save some juice for the last set. Total: 1530 easily my best score without too much prep or difficulty. Some quick calculations taking 28 on the cleans and 24 for the other 4 rounds would give me 1644. The next marker. I’m not one for overt quantifiable markers as my training motivations, instead tracking how I feel at different stages of my training, and overall mind/body strength development. Move well, breathe well, feel strong, in control – this test is a good one, it’s not easy, but who wants ease in life?
S&C Grading system
Less than 720 : Low
721-900 : Average
901-1080 : Good
1081-1260 : High
1261-1440 : Extreme
More than 1441 : Superhuman (Denisov et. al)
Less than 360 : Low
361-540 : Average
541-720 : Good
721-900 : High
901-1080 : Extreme
More than 1081 : Superhuman
For a start, the WKC has separate certification programs for both FITNESS and SPORT. This test is aimed at the general public who may have not had training and experience in traditional girevoy sport (GS). For the purists (yes, there are the odd few!), such components as multiple hand shifts, ability to choose non-competition weight kettlebells, the half snatch (where you come down from lockout to the rack position between each rep), and indeed the selection of lifts may cause the heart to bleed, but hold your horses!. GS is very specific as a sport, and not so accessible to most people mildly interested in using kettlebells as part of their training arsenal. Few GS hardliners would be interested in such a “test” of their prowess, as they would use 2 kettlebells for a specified timed set, with a RPM goal together with weight. The test involves measured strength and conditioning, with a certain degree of endurance and power needed to finish off each set strongly. There is no real way to hide weaknesses, should you aim for a high score. There are plenty of other tests available, such at the RKC Tactical Strength Challenge, but life is so intent on convincing us we need the “ultimate” measure of success, that we are too quick to criticize.
The WKC test is by no means perfect, but what is?. It may seem little complicated at first, and even a little easy for those more experienced with kettlebell training, especially with one arm lifts. But when I heard Denisov had completed the test using the 40kg, 48kg and even 56kg bell, I cannot understand why people have overlooked this as a great means of ascertaining S&C levels, for newcomers and old-timers. The test is for kettlebell fitness, and could be combined with certain bodyweight exercises such as the strict dead-hang pullup or push up. Maybe even throw in a couple of 1max-rep barbell compound lifts to make it more of an “all-round” test?. But hey, why get even more complicated?. Why the endless search for the “ultimate in everything” dude or dude-ess?. That was Superman or Captain Avenger, or Wonder Woman. They don´t exist anymore, we are all getting slightly softer in modern times and use these kinds of efforts to be “awesome all the time” which are just signs of a sad dispersal of cognitive dissonance which resonates all the way to the gym.
Enjoy improving your performance at whatever you are interested in. Do it with style and learn from those who have put in years of effort before you in dedicated training and thought to finding out just how to get good results using sensible methods. And your performance is only as good as your recovery. You can be a star in the gym, but it helps little if you´re crap in bed. If anyone wants to try this test, and lives near me, I´d be happy to keep score, and make sure your form is spot on!.