The Pre-Set Neural Tuning Method (PNT)

 

The Pre-Set Neural Tuning Method (PNT) is used as mind and body preparation between repetition sets while exercising with kettlebells. The method is equivalent to a trumpeter blowing air through the mouthpiece as preparation in between performing two pieces.

The above mentioned method is extremely beneficial when implemented in regular kettlebell training practice, assuming one has already succesfully acquired basic techniques and performs them with quality, precision, clarity and safety in mind.

 

Significance of the PNT method

While in full swing of a kettlebell training or by the end of it, I have noticed that the most critical phase of a repetition set is always the first and the last repetition. The repetitions in between, however, are performed within an equal movement frame. This seems to be the case not only during my training, but has also come to my observation during my clients' training and while watching kettlebell training videos.

The first repetition could be singled out as the more critical one, being that the last repetition's only task is to safely land the kettlebell upon completion.

The solution to this first-repetition crisis? Set the modules of your body precisely in relation to the kettlebell and create a firm and harmonious connection to it, without any weak links and vagueness.

Before we even approach the kettlebell with focus and stand in a quality position in preparation for the first repetition of the next set, we are still on a break between sets, lightly moving around, shaking our arms and legs, drinking water etc. During this break the body is going through meaningful neurological „chaos“ while recovering after having performed the previous set. The neurological impulses are simply all over the place at this point.

The moment you start with your next set of reps, whether it be the same exercise or another one, the body and its whole neurological system are still in regeneration mode. In order to perform the first rep safely, one must focus the mind intensely into a very precise movement that is about to happen, and overcome the body's intention to continue with the regeneration. Hence, the scattered neurological impulses must be channelized to the neurological pathways of the muscles that are expected to perform this repetition in a perfect manner. This moment poses a great challenge for the mind.

 

Once is not enought, three times is too much

The above mentioned circumstance has led me to spontaneously feel the urge to perform the movement of the exercises before picking up the kettlebell. This is how the PNT method was born.

Before starting the set, I stand in front of the kettlebell and perform the movement in the air with utter technical precision and very clear beginning and ending. And I perform it twice. The first air movement also includes the imaginary picking up and lifting of the kettlebell before performing the imaginary exercise movement. When doing a one-handed exercise, I only perform the air movement with the hand that will be starting the set first.

Peforming the preparation rep only once isn't enough, and three times is unnecessary. The first movement is guided by the mind, with the body following, but the relationship is still unclear. By the time of the second preparation rep the mind and body have reached coherence and harmony in the performance.

The importance of the two preparation reps can be explained in an example from daily life.

Remember your first visit to a certain holiday location at the seaside – it was totally unfamiliar. Step by step you started exploring all the details, finding a good beach, a good entrance to the sea, a good hotel, restaurant, ice-cream, morning coffee, spot to watch beautiful sunsets... Next year, when returning to this location, the mind and the body have a very clear picture of what to expect.

Having a second child would also be a good example. Experienced parents will know exactly what to do.

Hence the importance of performing the air movement twice before picking up the kettlebell. Then prepare the body, pick up the kettlebell and begin with the first rep.

Those two air movements clear the neurological pathways managing the movement that is about to follow with the kettlebell in hand - just as a trumpeter blows into the mouthpiece to gain clear and perfect sound, or a mechanic blows through a pipe in order to clear out the layered dirt and allow undisturbed passage of air/water/oil etc.

This clearing of neurological pathways will ensure a much more coherent, safe and precise movement once you actually pick up the kettlebell to perform the first repetition of the set. The correct movement will be there from the start, avoiding the search for it while actually performing the set.

 

Benefit of the PNT method

1.       Harmonizes the mind and the body for the following set

2.       Enables  the first rep of the set to be safe and clear

3.       Prevents instability of the chain links, i.e. incorrect performance of the first rep, or worse, the search for correct movement throughout the set

4.       Leads to mind and body harmony before beginning with the set, which prevents injury

5.       Considering this method is part of the break between sets, it serves as effective transition from a „distracted“ system to a „killer efficient and precise“ system

6.       If you don't feel clarity while performing the air movements and you can sense the muscles still regenerating, it is clearly too early to begin with the set.

 

Give it a try!