If you’re one of those weird people like me who actually LIKE it when your muscles burn during a tough workout, you’re doing to LOVE kettlebell LAIT!

See, that burn is related to the buildup of lactic acid in your muscles. (Contrary to popular thought, lactic acid is not actually the cause of the burn, it’s more accurately the remedy. Research article linked below for more on the science behind this if you’re interested.)

Your lactate threshold is a measure of the maximum exercise intensity you can sustain without fatiguing. It is a very consistent predictor of how an athlete will perform, because the higher your lactate threshold, the higher your capacity for intense, prolonged effort.

Lactic Acid Interval Training specifically trains you to push that lactate threshold higher, so that you can get fitter and stronger over time.

For this month’s 28-day kettlebell Challenge, we are going to do lactic acid interval training… with kettlebells!

To set this type of training up, you’re going to do:

1 – High-intensity intervals that surpass your lactate threshold, aiming for 95 to 100 percent of your maximal heart rate
2 – Six to 10 cycles of two- to three-minute work intervals with two- to three-minute recovery intervals in between

To make this work, you’ll need to PUSH HARD.

Of course, be careful, and don’t injure yourself.

But for the desired results, the work sets have to be HIGH INTENSITY!

Here’s what a sample kettlebell workout using this method might look like:

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Kettlebell LAIT (lactic acid interval training) – Sample Workout

PART 1

– KB swings – :60
(no rest)
– push ups – :60

(rest approx 2 mins; repeat for a total of 3 rounds)

PART 2

– burpees – :60
(no rest)
– recline rows OR 1 arm KB rows – :60
(no rest)
– KB goblet squats – :60

(rest approx 2 mins; repeat for a total of 3 rounds)

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Kettlebell LAIT (lactic acid interval training) is a different approach to training that what you’re probably used to. It involves working with very specific intensity levels, work periods, and rest periods so that you can improve your lactate threshold. This will help you get better results from your kettlebell training efforts.

It’s HARD – but if you can survive, it’s worth the pain! 🙂

Stay tuned, registration for the 28-day Kettlebell LAIT Challenge opens tomorrow, November 16th.

– Forest Vance
Master of Science, Human Movement
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net

LACTIC ACID TRAINING STUDY – https://www.unm.edu/~lkravitz/Article%20folder/lactatethreshold.html