Energy & Conditioning – Chris Doenlen: Kettlebell Sport, Week 4

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 file holder, and one of many high 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 basic health.

Are These Applications 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 varied kettlebell sport coaching methodologies via 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 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 enthusiastic about 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 points of the coaching similar to gear, help work, pacing, restoration, and preparation.

Please practice sensible and be at liberty to contact me with any questions! 

Normal 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, major 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 Type: 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 Type: 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 many others.