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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 high lifters in america. Chris at present trains at Atlas Health in Washington, DC and gives individualized, in-person and/or on-line teaching providers for kettlebell sport and basic health.
Are These Packages 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 varied kettlebell sport coaching methodologies by way 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 at the very least 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 advisable to discover a respected coach – somebody with expertise who can information you thru all features of the coaching equivalent to gear, help work, pacing, restoration, and preparation.
Please practice sensible and be at liberty to contact me with any questions!
Basic Program Tips
- 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.
Tools Wanted
- Kettlebells: Major/competitors weight, main weight -2, -4, -8kg
- Pull up bar (optionally available)
- Barbell and weight plates (optionally available)
Week 3 Day 1
Lengthy Cycle (2 Kettlebells)
LC Repeats: 5 minutes x 2 units
(1) Comp Weight @ Comp Tempo
e.g. 24kg @ 7rpm
(2) Comp Weight @ Comp Tempo
e.g. 24kg @ 7rpm
(1) Overhead Press: 2 units x 35 reps
(2) Pull ups: 4 units x 7-10 reps
-or- Pull downs (banded, machine): 3 units x 15 reps
(3) Dips: 2 units x 20-25 reps
(4) Shrugs: 2 units x 35 reps
Lengthy Cycle (1 Kettlebell)
LC Repeats: 5 minutes x 2 units (5-7' relaxation)
(1) Comp Weight @ Comp Tempo
e.g. 16kg @ 8rpm
(2) Comp Weight @ Comp Tempo
e.g. 16kg @ 8rpm
(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 3 Day 2
Lengthy Cycle (2 Kettlebells)
LC Comp Type: 7 minutes
Comp Weight @ Comp Tempo -1-2 rpm
e.g. 24kg @ 5-6rpm
(1) Leap Squats: 3 units x 25 reps
(2) Partial Deadlifts: 3 units x 25 reps
(3) Hyperextensions: 4 units x 20 reps
(4) Hanging Leg Raises: 3 units x 10-20 reps
Lengthy Cycle (1 Kettlebell)
LC Comp Type: 7 minutes (3:30" R/L)
Comp Weight +2-4kg @ Comp Tempo -2-3rpm
e.g. 18kg @6rpm // 20kg @ 5rpm
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) KB Excessive Pull
(6) Burpees (7) KB Russian Twist
Week 3 Day 3
Lengthy Cycle (2 Kettlebells)
LC Intervals: 1:40 minutes x 6 units (1:20" relaxation)
Comp Weight @ Comp Tempo +1-2rpm
e.g. 24kg @ 8-9rpm (14 reps per set)
Cardio HR Zone: 20-Half-hour
Run, row, swim, bike, and so forth.
Lengthy Cycle (1 Kettlebell)
LC Intervals: 1:40 minutes x 6 units (1:20" relaxation) / 3R + 3L
Comp Weight @ Comp Tempo +2rpm
e.g. 16kg @ 10rpm (~16 reps per set)
Cardio HR Zone: 20-Half-hour
Run, row, swim, bike, and so forth.
