Video: Jesse Melamed Learns Kettlebell Training Basics Over Zoom With Physio Aaron Dobie
Jesse Melamed got some new training tools to play with! He checked in with me, his performance Physiotherapist, Aaron Dobie, to ensure he has his technique perfect. Take a back seat to see what a Zoom tele-physio appointment looks like.
Jesse also discussed the changes to his life and training since the COVID-19 pandemic.
How his training is going during the pandemic:
I feel like I usually have a pretty good balance in training, but the one thing that is consistent year-round is going to the gym for my strength training. Not being able to do that has been the biggest change in my training. When the pandemic started, I decided to work on something new so I bought some kettlebells and have been learning to use them. I have base knowledge from my off-season training programs with Dobie but I wanted to learn more. I love the balance of skill, coordination and strength required!
On whether he's training at home every day:
Not quite, very much just going with the flow. I love to exercise, so I’m not worried about an extended period of inactivity. I am still able to ride my bike but I have been leaving that for soul riding and fun. So my true training is done swinging the KB’s and on Zwift, but it has been reigned in a bit. My aim is consistency for the (un)foreseeable future.
What his weekly schedule looks like and how it has changed:
I told Dobie explicitly that I did not want a strict program during the pandemic that would cause me stress by being required to follow it exactly. I have weekly training and life objectives that I tick off as I see fit based on my day and how I feel.
I started going for gravel rides and doing some yoga. It took a few weeks but eventually the fire to suffer and work hard came back. I’m trying to keep that consistent now, never pushing beyond my limit and listening to my body a lot more than usual. I’d say I’m on Zwift at least once a week, outside riding 3-4 times a week and then trying to get 3 KB workouts a week.
Once we have an accurate idea of when our first race will be, I will start adding structure. I am sure there will be lots of warning.
How he's been staying motivated with an uncertain future and not knowing when the next race is:
Honestly, it was really hard for me at first. I felt like I lost sight of my goal and with that, who I was as a person. Sounds deep, but that is where I was.
It was great for some reflection though, I realized that I am very goal-driven and able to stay motivated and determined because I set my sights on something. Currently, I have decided to do the best that I can and enjoy the process of goals more. The KB’s are a huge help - having something totally new to learn has helped me keep the training consistent.
PC: Dane Perras
What the transition has been like from his normal strength routine to the kettlebell routine:
Painful! It has been eye-opening. I’ve been going to the gym for years and I feel like I am pretty strong and pretty balanced. But kettlebells will tell you the truth of just how strong and balanced you are.
I have really enjoyed the process of learning the moves and seeing how my body can or cannot do them. It has made me pumped to see how far I can get with them and see how I’ll feel afterwards.
What he's working on during the pandemic that he's never had time for:
Honestly, a lot of time and energy has been put into creating content. It isn’t something I like to focus on normally. I like to keep my social media natural and relevant. But without racing to fulfill sponsorship obligations, I am really trying to give back to them, what they are continuing to provide for me. It has been a struggle but it is my job now so I am treating it like any other job.
Besides that, I am doing more yoga which I never really give myself time for. I am starting to see the benefits. I normally stretch quite often but yoga has allowed me to find parts of my body that I didn’t realize I needed to stretch. I am also reading and studying more, anything, and everything.
What are the key components to success in racing? What were you working on most going into the 2020 season?
Hard work and talent. Talent isn’t something you can work on, but hard work will always generate results. That means physical fitness, mental fitness, skill development, fine-tuning your bike, and many other little details. I would like to say I am pretty well balanced in those areas so I am trying to add 1% in all. I made good improvement in the mental side last year, and this off season I worked on trusting what I did and solidifying it.
PC: Dane Perras
How he determines what he needs to work on most:
Everything requires an assessment to ensure you are working on the “lowest hanging fruit” and you can not always self-assess. For the physical side, I have Dobie and our team Physio, Tara Lazarski, so that is easy. For riding specific components, I rely on my close circle of friends, team, and family to be honest with me and help me identify what needs to be addressed. Specifically, my family has got me to work on why I have been having big crashes recently as they hate to see me injured.
What he does for recovery:
Recovery is one thing that hasn’t changed. I focus on the foundational principles to recover - real food, water, sleep/rest, and some light stretching. Currently, I am able to be even more consistent with recovery. It is easy to get the required sleep and rest, and I have extra time to cook great food with my roommates. I have always allowed myself to eat as much healthy food as I like, but making more diverse dinners and enjoying the cooking process has helped me keep a healthy relationship with food.
Same amount of chips and ice cream though, those never fail to go on sale at the grocery store…
PC: Dane Perras
Aaron Dobie is a Sports Physiotherapist from Vancouver, BC. Aaron is working as team Physio with the Giant Factory Off-Road Team on the DH and EWS series - @dobiept
Jesse Melamed would like to thank his sponsors during these tough times - @jessemelamed
Author Info:
Member since Dec 16, 2000
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Oh so true! They have really upped my game though. Just doing two movements with them made a big difference for me last year. Swings and Turkish getups. I did those 3-4 times a week and was really impressed with how much it helped. Also doing those two exercises in the late fall and early winter leading into Nordic skiing (Skate) and I had the easiest transition into good skiing I've ever had.
But seriously kettlebells are awesome. I’ve been at it for years. The best day is when you step up to a bigger bell on your TGU and grease it. Don’t rush the progression. The adaptation takes time. Wait for mastery before stepping up a size.
TBH. Since I got into KB I ride less and enjoy it much more. I get fit with the bells and ride for pure joy instead of trying to get a workout when I ride.
Honestly, I've been working in private gyms for the past 10+ and don't actually have a huge selection of home equipment as I always have a gym to strength train in. I've only got the essential dumbells, kettlebells and other equipment for home tele-phyio appointments.
Interesting to hear how kettlebells changed your riding style/purpose. So you find that you get your workout done in the gym or with bells. Then ride bikes for the enjoyment piece. Really cool. So do you do KB workouts on the same days as riding?
I used to have an agenda when I went for a ride. It was usually over ambitious and I now realize it got in the way of enjoying what makes MTB so awesome: being with friends and enjoying nature. So now rather than treating a ride like some form of torture i ride for enjoyment. I focus more on using flow and developing skills.
The KB stuff I do changes throughout the year. In the Winter I like to set a goal and build. This year it was pavels simple goal of 10 TGU/100 one arm swing with the 70lbs. The rest of the year I do about 2-3 KB workouts a week and 2-3 rides a week.i keep the workouts short and focused. I really just go with how I feel. I've learned if you aren't going to be able to do it with commitment it's not worth doing. That's why I keep the workouts short and focused. If I have a goal I make it realistic so I can be challenged but actually succeed. Success it very motivating.
One thing I noticed when I started the regular strength training is how much better I felt physically. I was crashing less because I was more athletic, I recovered quicker from rides and injuries. I had much less discomfort while riding. The other benefit is mental clarity. It's a process to get to the point where you can focus your energy to move bigger weights. It teaches you a lot about yourself.
Anyways, As you can see I'm a believer. I'm pretty sure if Jesse sticks with those TGU and progresses the load there will be a time when he's ripping the way he does and a root or loose stone catches him off guard. He'll keep the rubber side down due to the KB work. Even the best can get better!
Jesse is where he is because he is analytical and asks "why?!?". He doesn't get told what to do. He consults with people and adds their suggestions to his plans. Many other athletes are looking to follow recipes instead of discovering what works for them.
Well done with Pavels TGU/Swing plan.
Keep it up and hopefully see you on the trails enjoying the ride sometime!
But, if you haven’t tried one, go swing a macebell around. I can’t believe what 15 and 20 lbs has done for me.
Maybe that is video #2?
If you have a super busy day, kids are crazy, can’t get the new shutters on the house perfectly, or battling bears eating your trash, a mace bell can give a good 15 minute workout in a crunch.
If looking to make the 10lb'er harder, try "bottoms-up" movements when the bell is above the handle.
Would love TRX in the house.