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EDITOR'S NOTE: Chris Doenlen is an athlete, coach, private coach, yoga instructor-in-training, and doughnut fanatic. He’s a Grasp of Sport ranked kettlebell sport competitor, a number of time nationwide champion, nationwide document holder, and one of many prime lifters in america. Chris at the moment trains at Atlas Health in Washington, DC and provides individualized, in-person and/or on-line teaching providers for kettlebell sport and common health.
Are These Applications For Me?
These coaching packages are designed for the newbie to intermediate kettlebell sport athlete specializing in lengthy cycle as his aggressive occasion. Every template will expose the athlete to the assorted kettlebell sport coaching methodologies by means of a 4 week development.
For extra, see Chris' article An Introduction to Kettlebell Sport Coaching Methodologies.
What's The Coaching Schedule?
There are three exercises per week, with a minimum of in the future off between every session. A schedule of Monday, Wednesday, Friday, or Tuesday, Thursday, Saturday is good.
What Else Do I Want To Know?
For these serious about kettlebell sport for health or for competitors, it’s extremely beneficial to discover a respected coach – somebody with expertise who can information you thru all points of the coaching comparable to gear, help work, pacing, restoration, and preparation.
Please prepare good and be happy to contact me with any questions!
Basic Program Pointers
- Heat up: Mild cardio heat up (e.g. jogging/rowing) for 3-5 minutes, mobility work, and heat up units with lighter kettlebells
- Relaxation not more than 5-10 minutes between your remaining coaching set and your help work.
Gear Wanted
- Kettlebells: Main/competitors weight, main weight -2, -4, -8kg
- Pull up bar (non-compulsory)
- Barbell and weight plates (non-compulsory)
Week 4 Day 1
Lengthy Cycle (2 Kettlebells)
LC Repeats: 4 minutes x 3 units (5-7' relaxation)
(1) Comp Weight @ Comp Tempo +1rpm
e.g. 24kg @ 8rpm
(2) Comp Weight -4kg @ Comp Tempo + 2rpm
eg.g 20kg @ 9rpm
(3) Comp Weight – 8kg @ Comp Tempo +3rpm
e.g. 16kg @ 10rpm
(1) Shut Grip Bench / Push ups: 2 units x 35 reps
(2) Bent Over Row: 3 units x 25 reps
(3) Bar Hangs: Max Time
Lengthy Cycle (1 Kettlebell)
LC Repeats: 4 minutes x 3 units (5-7' relaxation)
(1) Comp Weight @ Comp Tempo +0-1rpm
e.g. 16kg @ 8-9rpm
(2) Comp Weight @ Comp Tempo +0-1rpm
e.g. 16kg @ 8-9rpm
(3) Comp Weight @ Comp Tempo +0-1rpm
e.g. 16kg @ 8-9rpm
(1) Leap Squats: 3 units x 20 reps
(2) Partial Deadlifts: 3 units x 20 reps
(3) Hyperextensions: 3 units x 20 reps
(4) Hanging Leg Raises: 3 units x 10-20 reps
Week 4 Day 2
Lengthy Cycle (2 Kettlebells)
LC Comp Model: 8 minutes
Comp Weight @ Comp Tempo -1-2rpm
e.g. 24kg @ 5-6rpm
(1) Leap Squats: 2 units x 50 reps
(2) Partial Deadlifts: 2 units x 50 reps
(3) Hyperextensions: 4 units x 25 reps
(4) Hanging Leg Raises: 3 units x 10-20 reps
Lengthy Cycle (1 Kettlebell)
LC Comp Model: 8 minutes (4' R/L0
Comp Weight @ Comp Tempo -1-2rpm
e.g. 16kg @ 6-7 rpm
1m every train // 1-2 rounds (0-60 sec relaxation)
(1) KB Leap Squats (2) Push ups (3) KB Deadlift
(4) Alternating OH KB Press (5) KB Excessive Pull
(6) Burpees (7) KB Russian Twist
Week 4 Day 3
Lengthy Cycle (2 Kettlebells)
LC Intervals: 2 minutes x 5 units (2' relaxation)
Comp Weight @ Comp Tempo +1rpm
e.g. 24kg @ 8rpm (16 per set)
1m every train // 1-2 rounds (0-60 sec relaxation)
(1) KB Leap Squats (2) Pushups (3) KB Deadlift
(4) Alternating OH KB Press (5) Pullups
(6) Burpees (7) KB Russian Twist
Lengthy Cycle (1 Kettlebell)
LC Intervals: 2 minutes x 6 units (2' relaxation) / 3R + 3L
Comp Weight @ Comp Tempo +1rpm
e.g. 16kg @ 9rpm (18 reps per set)
Cardio HR Zone: 20-Half-hour
Run, row, swim, bike, and many others.
