Embracing Stress Management and Cognitive Offloading in Kettlebell Training

Embracing Stress Management and Cognitive Offloading in Kettlebell Training

Discover how modifying training approaches to account for life stress and cognitive load can enhance performance and recovery. This episode delves into practical strategies for coaches and kettlebell practioners to streamline workouts, improve technique, and manage stress—both mental and physical.

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Key Topics

• The concept of cognitive offloading and its benefits during stressful days
• How to modify workout structure to support mental and physical recovery
• Shifting the client-coach relationship to reduce pressure and enhance progress
• Recognizing signs of fatigue through simple, binary assessments
• Motor learning phases and their relevance to training adjustments
• Managing life stress as a variable affecting training outcomes
• Practical application of low-volume, high-recovery workouts for skill refinement
• The importance of context-dependent training and individualized programming
• Strategies to assess client readiness based on observable signs like energy and posture
• The role of questions in helping clients problem-solve and offload stress

Timestamps

00:00 - Introduction to stress management in kettlebell training

00:38 - How stress impacts cognitive load and workout choices

01:13 - Using the Bells app to facilitate offloaded workouts

02:13 - The benefits of removing mental complexity during exhaustion

03:00 - Why program structure supports recovery and reduces fatigue

03:51 - Changing the client-coach relationship to lessen pressure

05:00 - Recognizing exhaustion through simple assessments and signs

06:00 - Motor learning phases and their influence on workout planning

07:26 - Practical examples: low-volume workouts and skill-focused sessions

08:50 - Deciding whether to follow a preset program or modify on the fly

11:34 - The importance of shifting paradigms in training relationships

13:16 - Understanding neurological and physiological impacts of learning new skills

14:49 - Assessing client readiness and signs of fatigue during sessions

17:07 - Binary assessment questions for real-time client evaluation

18:07 - Recognizing signs of fatigue through physical cues and responses

19:23 - Adjusting workload based on signs of energy and recovery states

21:28 - Incorporating light movement and skill work to warm up and prepare

23:15 - Viewing stress as a variable to manipulate rather than ignore

24:55 - Context-dependent training approaches for different individuals

26:52 - The value of simple, predefined workouts to reduce decision fatigue

27:47 - Low volume, technique-focused workouts as a strategy for progress

28:51 - The importance of flexibility and acknowledging individual differences

29:49 - Wrap-up: emphasizing stress management and personalized coaching insights

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Transcript

SPEAKER_00 0:00

Welcome to Kettlebell Corner where Strike Meets Theory. We take you on a deep dive into all things kettlebells. Yes, that's us. Episode number 50. We've really got this down now, Roger. Wait, that was the intro to episode 50. Okay.

SPEAKER_01 0:19

All right.

SPEAKER_00 0:22

Ready? I was joking. I don't care. We don't need to do anything. Oh, okay, good. All right. Then let's get into it. This episode, first of all, if you've been listening for all 50 episodes, thank you. And if you haven't, well, clearly you're starting today and you're working your way backwards. Um today I want to talk about what's that, Roger? You've missed nothing. You've missed everything. Everything. Um one of the things that first I want to share this little story uh that came up with one of my clients a couple weeks ago. And we're going to use it as a basis to kind of talk about a couple of things and and not really make it a shameless advertisement for the Bells app, which is available on the Apple App Store, download for free. Uh but I zoomed in with this client, FaceTime, whatever it was, and he has a uh somewhat stressful job, pretty intellectual, uses a lot of brain power. And this particular day, he was over it, over everything. And it's one of those days where when you unload all of your stress on your coach at the beginning of your session, which if you work with the trainer, that tends to happen. If you're a trainer, you know it happens. I was like, oh, I was fully prepared for you to not even show up today. This was one of those days where it was could have been an easy cop out. And where he was at in his development, we were getting pretty specific on snatch details and the certain elements of the snatch, particularly, you know, the arm-to-body connection and taming the arc on the way back down. However, I knew this was not going to be a viable option for him. Just because getting somebody to think when they already have expressed their complete exhaustion of the mind and uh at a heightened stress level, I decided let's take the cognitive load out of it. And I happened to have a workout. Well, I happen to have hundreds of workouts in the Bells app that was appropriate, that basically moved through a bunch of different skills that he already knows and is at least proficient at without a lot of thinking required, without any thinking required. Um, a little bit of coaching here and there, but it was mainly like, hey, we'll just stay on track and we'll get through this, and we kept going. And ultimately, you know how the story goes, Roger. I didn't want to do this. I did it. I feel great. You're a God, and I accept it. You know, I accept it. You know the feeling, Roger. Anyways, I believe that is like uh cognitive offload, right, Roger? Is that what we're talking about here with this sort of move?

SPEAKER_01 3:00

I I think it's I think it's some of uh I think it's some of it. I mean, you can go a lot of different directions about why this is helpful and and maybe it is to to listeners to think about, you know, what are the what are the different things that happen there and why are they useful? Why do you care? Because at the end of the day, if if it doesn't matter to you, if you're not a coach, then you know, why would you care? And if you're a coach, you probably know this stuff anyway. So I I do think that's one of the things that you did. And this is the benefit of of having a program or specifically having someone do a program for you, is you you can take all of the thinking away from it. You can take the thinking out of it. Um it saves energy. People don't like to think when they're tired. So it's really easy to just go into a workout when you have you know something already done. And it's binary. You exit, you execute or you don't execute. And that is really, really helpful because if you if you go in and you start thinking about, you know, what is it that I want to do, which is probably the way most, you know, coaches, most exercise professionals work out. Um, you know, sure they're probably following some loose program, but there's a lot of, you know, there's usually a lot of thinking that goes in uh into designing something, you know, a session for the day. So it's already done. You don't have to think about it. But what what I would what I would also want to think about is your client doesn't do any of that anyway. So at least not in terms of programming and coming up with the program. So why why was this why was this a better option? And and there are some other things to to think about. And I think one direction I want to go, and I want your thoughts because you were there, I was not. But a couple things stand out, but the thing that probably stands out the most is if you are pursuing a thing, a particular task, like the snatch, if you have an objective and it requires you to be aware when you're learning what happens to your brain when you're trying to meet set objective. And I think the the short answer is a lot of exhaustion. You know, you're you're you've got a snatch, you're working on a snatch, and all of a sudden you don't feel up to it. Um you could keep trying, but then how do you feel? Do you succeed? Probably not. Is that discouraging? Probably. Is it frustrating? Definitely. So tell tell me a little bit, tell me a little bit about that that process. Did you did you even discuss with your your client the the option of continuing to work the snatch?

SPEAKER_00 5:44

Uh I did not. There was no options given. I I basically said to him, listen, in these sort of situations, I find it best to get out of your head. And just like you said, if you you have to think about something, like if you have to think about it and put in that effort, you know, what is it, like our brains use like 80% of our caloric intake or something weird like that, you know, where they're like, oh, your brains need all this stuff. And here I'm getting a guy after work, and I already explained it's a pretty stressful, thought-provoking job, you know, and and to come at it without the approach of I will actually let me say, to come at it with the approach of, would you like to do this now? Would you still like to do this? Most people, in my experience, will oblige. They'll be like, yeah, let's just do it if that's what's on the plan. However, having coached for, you know, 13 years or whatever it is, 10 years in kettlebells, it's you have to sometimes make decisions for people because like their central governor might be off. You know what I mean? It might just be like, oh yeah, if this is what I got to do, this is what I'm gonna do. And there's plenty of times where, okay, maybe you do proceed that way. However, you know, with something pretty technical like that, where you have to connect a bunch of different parts to the body. And also knowing his body, he uh also is a former bass player as myself and Roger, you know how my left shoulder liked to be back in the day. He's got a similar thing going on, you know. And it's like, is this gonna be a problem? Now, did he snatch in this? Yeah, we actually snatched in it, of course. However, it wasn't it wasn't a rep number that was going to be super extensive and taxing on what he could pull off. In fact, this particular will workout, and I'll link it in the in the show. So if you don't have the bell zap and you click that link, you will now have the bell zap. What? Uh it was called the wolf, and I don't know why I called it that, but I made him howl at the end. You know what I'm saying? Like, we can't complete this until you howl. But it's only three reps. But it's only like three reps on each side of whatever it was, you know what I mean? But it just moves sort of with a good pacing to it, you know what I mean? And in in the end, it was 39 minutes of work. It was nothing crazy. Everything sort of built up on each other. There was lots of swings in between the different things, and swings is basically you know a pretty good starting point for all of the kettlebell skills. So it's something that was in his bag without really thinking. Obviously, I know this because I've seen him. So if you're somebody evaluating yourself, let's say you're that guy in this position, Roger. What are some things that you're gonna consider for evaluation to determine whether it's uh put it on automatic, I'm just gonna press play on this, or I'm gonna do the prescribed program, or I'm not gonna do I'm not gonna do a workout at all?

SPEAKER_01 8:56

What kind of thing? I don't want to I don't want to talk about that yet.

SPEAKER_00 9:00

Okay. Do you need a couple more drinks? What do we got to do?

SPEAKER_01 9:06

I wanna I I do want to talk about that because it's important. And I I think that um, you know, you're you're asking me about some criteria to evaluate somebody. How might I make this decision? And then we should probably talk about you know the the structure of the workout itself and why going probably lower load, lower volume was a good idea. But I want to call some some things out. Um one thing that you did was you changed the relationships, the the customary relationships. So not just the you changed his relationship to you. Usually you are the one who's making the calls. And you off uh you offloaded that. You allowed, you know, tech support, like, hey, um, I'm gonna outsource, I'm gonna let this thing tell you what to do. And when you allowed that to happen, you allowed your client to have a different relationship with you. You became a friend or a confidant, someone who was able to listen or dispense advice, and that's all deep and meaningful and all that crap. Um You know I love that vision board shit. I know you do. Um, but you you did. You allowed that, you allowed that relationship to change, and you also allowed the relationship between him and the work he was doing to change. You you took that pressure off and you you allowed him to make progress without focusing on the thing. So one of the most important things you did was you changed the relationship of him to the exercise. And this is a really important skill if you're somebody who's working out and you know, maybe it seems commonsensical, maybe it doesn't, but the it's great to have a plan, it's great to have a program, it's great to execute, it's great to, you know, it is a great feeling when you don't want to do something and you look at the page and like, I'm gonna get this done anyway. It's a good feeling, but it's not always the right thing to do. So you change the paradigm, you change the relationship of your client to exercise, of your client to you, of your client to snatching, of your client to himself. And by by shifting those paradigms, you allowed things to function in a different way and you took some pressure off. And sometimes exactly what you need to do is change the relationship that you have to exercise and it frees things up. Um, sometimes it's more stressful. In this case, it was less stressful. So I I just wanted to make that explicit before um before we moved on, because I think it's an important lesson for people to learn.

SPEAKER_00 11:39

Excellent. And for the record, I did make the workout, people. So it wasn't just some random thing I pulled off Chat GPT. And you shouldn't feel bad, you know, if you if you do that, but you should know that there is a method.

SPEAKER_01 11:53

It and it's not, you know, it's it's not about the the workout or not. It it really is just you you changed you you changed your role as the coach. And rather than the guy saying, hey, let's do, you know, let's do this now and let's overcue, or or not over queue, but let's let's be really form-intensive and picky and learn. You just, hey, let's just do what the thing says.

SPEAKER_00 12:16

Yeah.

SPEAKER_01 12:16

And let's let's do easy things that you know how to do. Um it it is it is also worth noting um some some basic stages of motor learning. When we we begin a new skill or when we're learning a new skill, we are in what's known as the cognitive phase. Everything's really deliberate and difficult and it burns a lot of calories, and it's really excuse me, it's really hard. You have to think about everything you do. So nothing is automatic yet. Then you move from there to the associative phase, and you're you're starting to make some connections and you you have some previous experience. You're not an expert, but it's you're far from automatic still. Uh, but you're getting there. This is where you really feel like you're starting to practice. You're not, you know, you're not you're not in that awkward, you know, everything seems wrong phase. Um, you're starting to make progress, and then you get finally the autonomic phase where this skill, whatever it happens to be, is just kind of drilled in. You know, if you if you ask me to, hey, do a snatch, like, okay, you know, maybe I'll want to warm up, but that has nothing to do with the learning or the cognitive part, has everything to do with whether or not my tissues are ready to perform the task I know so well. So as you go through these, these phases of motor learning, you can understand that, especially from a coach's perspective, that learning a new thing is very neurologically intensive. It's very physiologically intensive. It it literally burns more calories. So, you know, your your first, a lot of times when I I start with a new client and we have a first session, I feel like oh, I don't feel like I did anything. Like, okay, well, let's see how you feel tomorrow. Like, my God, I slept so good and I I'm I'm sore. It's it's your your brain figuring out new things. So I wanted to call that out too. Um so you were talking about um diagnostics, more or less, if I'm not mistaken, you asked me what would am I looking at if I'm gonna make that call?

SPEAKER_00 14:22

Yeah, what are I mean, I I maybe I listed most of the things you would look at, but what are some of the things you would look at to make that call for your clients? And then more so I think for for everybody listening, what are, if you're not a coach, what are some of the things you would look at in yourself that would signal to you where you need to do that offload, perhaps to whatever Bell's workout you you deem necessary or whatever your go-to is?

SPEAKER_01 14:48

Um you know, I I I work a little differently. And like I'm not joking when I say this. I'm I'm less I'm very empathetic as a coach, but I'm less sympathetic as a coach than you are. Um I I don't I don't really see much value in sympathetic.

SPEAKER_00 15:03

You're not calling me a puss, are you?

SPEAKER_01 15:05

Maybe a little bit I am. No, it's look, we've got we've got different styles of relating. And I I want my clients to tell me everything that's going on. I want them to offload, I want to hear about their stress. Um, but one of the first things I do is I say, okay, cool, let's keep going. We've got a job to do, let's let's see what we can do. Um there are times if if like they, you know, they're absolutely exhausted and they haven't slept and they visibly they visibly look um kind of haggard and worn. You can tell, you know, how bright are people's eyes? What is their complexion like? Is there is their posture different than than it normally is? You know, I've got a couple clients who, if they don't insult me a little bit in the first five minutes, then like, okay, what's wrong? Yes, so them's off. Yeah, exactly. So you you you have those patterns, but generally when people will come in, like, all right, cool, let's get some work done. And I fall back on what they know, I I'll stick with a normal warm-up. And I want them to, I want them to feel that familiarity. I don't want them to feel like I have shut them down, but I also don't want to feed into the negativity. And I want to see is it, is it still there? Does it persist? Did they, do they just need a, you know, a minute or two to word vomit and now they're gonna continue and they're gonna work? Um or did it or is this still a thing and we need to talk about it? And and I know because you know, once I make that little transition, they do a little bit of the warm-up. If they come back to it, like, okay, they're not done yet, and that's fine. So I want to give them the opportunity to ignore it and not make it bigger than it is. But if they keep coming after it, then it's like, okay, this is a thing. But I'm I'm gonna have them do a normal thing and then I'm gonna check. It's binary. I I I try to reduce training decisions to something binary, always, because training is a very complex thing. So think about the most important thing that you can do and make it a binary decision and ask your clients a binary question. Do you have more energy or less than when you walked in? And if it's less, then that's a big warning sign. Actually, I'm starting to feel a little better. Okay, cool. Then we might move into the session and keep going. So, you know, it's a little bit of a check. But again, this is this is something that um I've I've only really learned how to do as I've I've gotten more mature as a trainer. Um, reduce, reduce the variables. And again, if you can create uh a scenario where things are yes or no, then I I think you're I think you're winning. It's not that you're ignoring the rest of it, um, but you need to you need to do a bit of a triage first and say, okay, this is the most important thing right now. This is the most important variable. And how can I ask a question about this variable where I can get a yes or a no answer? So, and and that that that's what I continue to do. So I'm checking energy. Um, I'm just watching. I'm watching how people, I'm watching how people respond. Um, you you will often know, I've said this in the past, if you pick up a kettlebell, the bell you usually use and it feels heavy, it's probably not going to be your best day. Might be. Right. But there's a good chance that it's not. Um I was doing some some presses today. Um, did not have a lot of energy. I've been up since about 1 a.m. And party animal. Jeez. Yeah, well, that's after going to bed at nine. Um loser. I didn't exactly. That's probably close to the truth. But I didn't have a lot of energy. And I uh I had a little bit of time at the gym before a client and I was alternating. Um, I did a pull-up, I did a press, I did a pull-up, I did a press, and I rested. Um, I grabbed the 40, and the 40 felt light. So by the time I was done, I was, you know, each one it was it was two reps, and I'm like, oh, okay, this is good. Um, so you know, sometimes just picking up the bell is is a pretty big indicator. But you know, you're really you need to read the signs, and then that's that's that's really what I do is try something and then see what you get. And then you'll you'll know are things are things improving, are things uh degrading, or are they just kind of the same? And if they're the same, then cool. We don't do we don't do a crazy amount of load, we don't do a crazy amount of volume. I just decrease, you know, I decrease the work. And then we do end up talking through a lot of the session, seeing if we can, you know, if if if I can get my client to kind of offload and and maybe you know have them even come up with some solutions to their own problems by the end. And that's really just about asking questions.

SPEAKER_00 19:40

Sounds like magic, if you ask me. Well sounds like some voodoo magic you're using there, Roger.

SPEAKER_01 19:45

You uh you shouldn't be taking advice from me about anything except for exercise. So make that a disclaimer here, okay.

SPEAKER_00 19:52

If you if you ask you, this is not investment advice.

SPEAKER_01 19:58

People people usually solve their own problems.

SPEAKER_00 20:01

Yeah, and a lot of times, and and if you're somebody, obviously, if you're listening to this, you probably somebody who works out, probably with kettlebells, you'll know that you a lot of times will feel better once you just start moving and you get things going. And uh one of the things that kind of comes up, especially if you have the early morning client or you're an early morning person who works out, you get like, oh, I feel stiff and this and that. And so from this this point, you know, that's another indicator of like, okay, they either don't want to do this or, you know, they're just stiff and are waking up. So you just extend the warm-up and try to hit a bunch of different movement patterns. This is what I typically do. Hit a bunch of different movement patterns or even skills like, all right, let's do some, you know, some squats and some push-ups. All right, how's that feel? Everything's firing back up. All right. How about how about we do a few swings and then you know some rows and stuff like that? All right, we're working. All right, and then, you know, if you're stiff in that, and the objective of the the session is a snatch, maybe I'll have you do a squat, a press, and a push press and just sort of work a vertical trajectory. And then lo and behold, if it's an hour session, now we've warmed up for 20 minutes, you you're feeling good. I can see that you're sweating. Now we're going to get into the snatch work that was that was planned, you know, and and ultimately that can get you into it. And one of the things that I've noticed about myself, Roger, and this kind of works out sort of well for me right now in the particular way that I'm training, if I'm doing more of the sport pentathlon stuff, is I'll just grab a light bell and I'll just do the first set of cleans. And I'll do it for a couple minutes and I'll give myself a couple minutes and then I'll do the next clean and press. I'll do it for a couple minutes. And by no means am I trying to hit a certain rep number or using the weight that I think is my capability at the time, but it's just how am I feeling? All right, now I'm into it. Now I'll roll back through after I get through those exercises and I'll do it with a serious load. a little bit more time and intent if then if the nature provides for it, you know. I also pressed workout today, Roger. So there. All right. I even did old school hard style, you know, the way I was the way I was born, without a tail.

SPEAKER_01 22:19

Anyway. Yeah. So all right. One of the things that um you know I I try not to listen directly to you and I think about other important things.

SPEAKER_00 22:30

Listen at me.

SPEAKER_01 22:32

So something that that that came came to mind as I was listening to you was the the idea that you need to treat your your life stress as a variable to manipulate and as a um a stimulus to recover from. And there are some people who will you know will recommend oh push through no matter what and that's that's true sometimes. But I I really think that's more social media persona than it is actual, you know, like the whole Dave and Gog David Goggins kind of mentality which is which is helpful sometimes um but most of the time for most people it is not. And you you need to consider the stress that you're under as something that's going to impact you physiologically. Stress is a physical thing. They're inextricably linked so you can't just look at stress as you know oh I'm feeling the weight of these big ideas. Stress is something that that changes your physiology. It changes how you move and how long it will take to recover. So you can't you can't ignore that I've been working with uh some younger people lately uh you know it's summer so people's kids are home from college and you know I'm I a couple things I'm I'm really stricken by is is how a lot of these kids really want to be a student. They really want to learn this stuff and they're coming with some some pretty interesting ideas. It's almost like working with a brand new trainer. But one thing that they they're really focused on is the best way the the the idea of human optimization. Optimization I love it bro everything's optimized. And and it's cool to know the best way to do something but but as I've said before the best way is always going to be context dependent and that's that's really what we're talking about here. So you know you can go in uh something I just talked about today was the idea of you know the high intensity interval training is it good for cardio? Yeah it's great for your cardio it's got you know some good studies behind it and says that that good stuff happens but is it right for everybody as as a as a coach who works with regular folks it's right for very few people it just it just is they they can't they can't handle you know they at least not right away they can't handle the wear and tear of you know doing a sprint or they can't handle the recovery from you know going all out and really really pushing. And I'm not talking about you know the you know oh I did a hit class let's tab to everybody and you know everyone's in a circle and they're they're whooping and you know they're losing their pink weights and you know they're working at about 20% of capacity. That's not what I'm talking about. These things are very effective but it's not often practical. And that that's really one of the things we need to consider is you have to manage your your life stress as as any other any other variable and anything to recover from. So intensity load repetitions tempo this is another thing that you can't forget.

SPEAKER_00 25:53

True that it all kind of is like a a a sandwich where you want to put everything everything on that bread and if you take too big of a bite you might poop your pants all right perfect analogy all right so long story short yes long story short uh if you need to offload some stuff it's okay to keep it super simple use something predefined or you know take a break you know what I mean and like Roger said it's all context dependent if we were there for you every time we could put you in the right place and do the right things but we're not going to be there for you every time Roger that's why we created this app, the Bells app. So for under 10 bucks most of the time you can get a handful of workouts you could do you could do a whole month for that price you know of workouts that'll offload some of the decisions for you provided you have spent the time to develop the skills that are proficient to do what's there. You know what I mean obviously don't get out of your depths. If you don't know how to do a double bell jerk and that's on something that somebody sent you or that's what you're offloading it to that's obviously not for you because it takes a lot of brain and it takes a lot of stress to learn something new like that. You know keep it simple stupid right can you say that I you just said it so okay I'll go with yes all right anything else Roger?

SPEAKER_01 27:26

Uh just one thing that I'll I'll throw out and you know that this seemed to be the the format of the workout and you know some of the virtues of of why this one seemed good is it seemed very low volume. It seemed like there was a lot of recovery and it allowed a focus on technique. You know it didn't really turn up the suck factor. It wasn't an emo it wasn't super high load or high intensity um that's important when when you want to move um when you want to move and you want to make progress but you don't want to overtax yourself there are times when I'll just do some mobility work. I'll I will realize like today is just not it's not a day to to really push myself but I want to get better. So today is not the day where I can introduce enough stimulus to my body and brain to get stronger but I can use the time because I have the time and it'll make me feel better and productive can use that time to mobilize myself or to work on technique. I can do something that's very very low load sometimes I will sit down in my gym and I will come up with exercises or I will program. I will do something that makes me better the future me better and and sometimes you know you do that and that's also the right call.

SPEAKER_00 28:51

All right I like it. Now we got to do an episode where we make people feel like they got to push extremely hard Roger push past that I don't want to do it and you know don't don't rely on such a sympathetic a-hole coach like me. You know what I mean? Is that what you said? I'm too sympathetic my next client's gonna pay I'm I'm not um I mean I hang out with you.

SPEAKER_01 29:14

Um you know it comes down to this like I understand you feel bad but I don't care.

SPEAKER_00 29:19

Yeah that's true. That's Roger in a nutshell all right everybody thank you for listening uh thank you for rolling with us for 50 episodes uh we uh we enjoy putting these out and if you have any questions about this or any other thing kettlebell related please put them in the comments and you know like we said you can always send us a video we'll break it down right here and uh you can do that through Instagram theironrevival or uh the ironrevival at gmail.com we'll get you straight up there and download the bells app I don't gotta say it again anything else no stay strong everybody bye bye