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 presently trains at Atlas Health in Washington, DC and provides individualized, in-person and/or on-line teaching providers for kettlebell sport and normal 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 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 no less than someday 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 fascinated with 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 facets of the coaching comparable to gear, help work, pacing, restoration, and preparation.
Please practice sensible and be at liberty to contact me with any questions!
Common Program Pointers
- Heat up: Gentle 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 ultimate coaching set and your help work.
Gear Wanted
- Kettlebells: Main/competitors weight, main weight -2, -4, -8kg
- Pull up bar (non-obligatory)
- Barbell and weight plates (non-obligatory)
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) Bounce 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 Fashion: 8 minutes
Comp Weight @ Comp Tempo -1-2rpm
e.g. 24kg @ 5-6rpm
(1) Bounce 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 Fashion: 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 Bounce 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 Bounce 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 so on.
