I was thinking about I totally not understand technique in jerk about I should catch good timing between push from feets to second semi squad.
I create a system and do this way training because have just 24 kg kettlebells(is a big weight for me I beginner novice).
My plan depends on my health and mood and time and my location.i plan make some sets in some days when I feel I want and can.I will do few sets per day with different time rest 3- minutes to 2 hours very randomly and fix it in my training diary for example last day I was make
2 2 2 2 1 2 1 2 for 3 hours and when each my set of reps be good 2 reps with good timing I be done same 2 days of training of this jerking movement without any fail I be made 3 reps in a set and after 4 reps and keep this training plan until 10 reps.When I am done this system I am just added jerk kettlebell in training routine as a part of normal training with many another movements.I think this plan, not trauma dangerously.
Part 2
Add to this system some changes. When going to next step, for example, I finally good make 3 reps in set and for beginning training 4 reps in set I will do before 30 minutes training for 4-6 sets with reps more than 4 in each set depend from feeling it can do well quality 6 I will do 6 if could do 7 will do 7 if can do make 4 will 4 but not fewer than 4.Also in this system I add standing with 2 kettlebells in the last set for grow time result about standing with kettlebells for example 30 second and next training 45 seconds and more every training this way of system training i could be changed in better side quality of technique and work with correction of mistakes.Else in some sets, i do overhead holds after jerk for some seconds for breathing in this position and feel kettlebells in this position.This way training one day I could be easier stand all 10 minutes and jerk kettlebells.
Part 3
A month later after 11 workouts I add one hand kettlebell jerk in my routine and 2 specialization exercises.
First specialization exersize: from rack position, squat, then explosive stance onto balls of feet while bouncing bells from chest to level above eyes.
Second specialization execise: squats while holding bells in overhead position.
Part 2
Add to this system some changes. When going to next step, for example, I finally good make 3 reps in set and for beginning training 4 reps in set I will do before 30 minutes training for 4-6 sets with reps more than 4 in each set depend from feeling it can do well quality 6 I will do 6 if could do 7 will do 7 if can do make 4 will 4 but not fewer than 4.Also in this system I add standing with 2 kettlebells in the last set for grow time result about standing with kettlebells for example 30 second and next training 45 seconds and more every training this way of system training i could be changed in better side quality of technique and work with correction of mistakes.Else in some sets, i do overhead holds after jerk for some seconds for breathing in this position and feel kettlebells in this position.This way training one day I could be easier stand all 10 minutes and jerk kettlebells.
Part 3
A month later after 11 workouts I add one hand kettlebell jerk in my routine and 2 specialization exercises.
First specialization exersize: from rack position, squat, then explosive stance onto balls of feet while bouncing bells from chest to level above eyes.
Second specialization execise: squats while holding bells in overhead position.
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