Power & Conditioning – Chris Doenlen: Kettlebell Sport, Week 3

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 report holder, and one of many prime lifters in the US. Chris presently trains at Atlas Health in Washington, DC and presents individualized, in-person and/or on-line teaching providers 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 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 a minimum of at some point 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 taken with kettlebell sport for health or for competitors, it’s extremely really useful to discover a respected coach – somebody with expertise who can information you thru all points of the coaching corresponding to gear, help work, pacing, restoration, and preparation.

Please practice good and be at liberty 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 closing coaching set and your help work.

Tools Wanted

• Kettlebells: Main/competitors weight, main weight -2, -4, -8kg
• Pull up bar (non-compulsory)
• Barbell and weight plates (non-compulsory)

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) 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 3 Day 2

Lengthy Cycle (2 Kettlebells)

LC Comp Model: 7 minutes
Comp Weight @ Comp Tempo -1-2 rpm
e.g. 24kg @ 5-6rpm

(1) Bounce 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 Model: 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 Bounce 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 many others. 

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 many others.