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 present trains at Atlas Health in Washington, DC and provides individualized, in-person and/or on-line teaching companies for kettlebell sport and basic health.
Are These Packages For Me?
These coaching applications 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 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 sooner or later off between every session. A schedule of Monday, Wednesday, Friday, or Tuesday, Thursday, Saturday is right.
What Else Do I Want To Know?
For these involved in kettlebell sport for health or for competitors, it’s extremely really helpful to discover a respected coach – somebody with expertise who can information you thru all elements of the coaching equivalent to gear, help work, pacing, restoration, and preparation.
Please prepare sensible and be happy to contact me with any questions!
Normal 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 last coaching set and your help work.
Gear Wanted
- Kettlebells: Main/competitors weight, major weight -2, -4, -8kg
- Pull up bar (non-obligatory)
- Barbell and weight plates (non-obligatory)
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) Soar 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 Fashion: 7 minutes
Comp Weight @ Comp Tempo -1-2 rpm
e.g. 24kg @ 5-6rpm
(1) Soar 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 Fashion: 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 Soar 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.
