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Four Week Long Cycle Training Te

by Chris Doenlen

These training programs are designed for the beginner/intermediate Kettlebell Sport athlete focusing on Long Cycle as their c
Sport training methodologies through a four week progression. There are three workouts per week, with at least one day off b
the athlete taking off two full days at the end of each week.

For those interested in Kettlebell Sport for fitness or for competition, it is highly recommended to find a reputable coach som
gear, assistance work, pacing, recovery, and preparation.

Please train smart and feel free to contact me with any questions!

General Program Guidelines:


Warm up: Light aerobic warm up (e.g. jogging/rowing) for 3-5 minutes, mobility work, and warm up sets with lighter kettlebells
Rest no more than 5-10 minutes between final set and assistance work

Equipment Needed
Kettlebells: Primary/Competition Weight, Primary Weight -2, -4, -8kg
Pullup Bar (Optional)
Barbell + Weight (Optional)

Long Cycle (2 Kettlebells) 4 Week Training Te


Week 1 Day 1
Training Sets* LC Repeats: 3 mins x 3 sets (4-5' rest)
(1) Comp Weight @ Comp Pace +1
e.g. 24kg @ 8rpm
(2) Comp Weight -4kg @ Comp Pace +2rpm
e.g. 20kg @ 9rpm
(3) Comp Weight - 8kg @ Comp Pace +3-4rpm
e.g. 16kg @ 10-11rpm

Assistance Work Upper Body Weight Training


(1) Overhead Press: 3 sets x 20 reps
(2) Pullups: 4 sets x 7-10 reps
-or- Pulldowns (banded, machine): 3 sets x 15 reps
(3) Dips: 3 sets x 10-15 reps
(4) Shrugs: 3 sets x 20 reps
Cardio

Week 2 Day 1
Training Sets LC Repeats: 4 mins x 2 sets (5-7' rest)
(1) Comp Weight @ Comp Pace +/-1
e.g. 24kg @ 6-8rpm
(2) Comp Weight @ Comp Pace
e.g. 24kg @ 6-8rpm

Assistance Work Upper Body Weight Training


(1) Close Grip Bench / Pushups: 3 sets x 20 reps
(2) Bent Over Row: 3 sets x 20 reps
(3) Bar Hangs: Max Time

Cardio

Week 3 Day 1
Training Sets LC Repeats: 5 mins x 2 sets
(1) Comp Weight @ Comp Pace
e.g. 24kg @ 7rpm
(2) Comp Weight @ Comp Pace
e.g. 24kg @ 7rpm

Assistance Work Upper Body Weight Training


(1) Overhead Press: 2 sets x 35 reps
(2) Pullups: 4 sets x 7-10 reps
-or- Pulldowns (banded, machine): 3 sets x 15 reps
(3) Dips: 2 sets x 20-25 reps
(4) Shrugs: 2 sets x 35 reps
Cardio

Week 4 Day 1
Training Sets LC Repeats: 4 mins x 3 sets (5-7' rest)
(1) Comp Weight @ Comp Pace +1rpm
e.g. 24kg @ 8rpm
(2) Comp Weight -4kg @ Comp Pace + 2rpm
eg.g 20kg @ 9rpm
(3) Comp Weight - 8kg @ Comp Pace +3rpm
e.g. 16kg @ 10rpm

Assistance Work Upper Body Weight Training


(1) Close Grip Bench / Pushups: 2 sets x 35 reps
(2) Bent Over Row: 3 sets x 25 reps
(3) Bar Hangs: Max Time

Cardio

*All examples based off goal of 70 reps in 2x24kg LC


Notes:
One-Arm Long Cycle 4 Week Training Tem
Week 1 Day 1
Training Sets** LC Repeats: 3 mins x 3 sets (4-5' rest)
(1) Comp Weight @ Comp Pace +2rpm
e.g. 16kg @ 10rpm
(2) Comp Weight @ Comp Pace +2rpm
e.g. 16kg @ 10rpm
(3) Comp Weight @ Comp Pace +2rpm
e.g. 16kg @ 10rpm

Assistance Work Lower Body Weight Training


(1) Jump Squats: 3 sets x 20 reps
(2) Partial Deadlifts: 3 sets x 20 reps
(3) Hyperextensions: 3 sets x 20 reps
(4) Hanging Leg Raises: 3 sets x 10-20 reps

Cardio

Week 2 Day 1
Training Sets LC Repeats: 4 mins x 2 sets (5-7' rest)
(1) Comp Weight @ Comp Pace +1rpm
e.g. 16kg @ 9rpm
(2) Comp Weight @ Comp Pace +1rpm
e.g. 16kg @ 9rpm

Assistance Work Lower Body Weight Training


(1) Jump Squats: 3 sets x 20 reps
(2) Partial Deadlifts: 3 sets x 20 reps
(3) Hyperextensions: 3 sets x 20 reps
(4) Hanging Leg Raises: 3 sets x 10-20 reps

Cardio

Week 3 Day 1
Training Sets LC Repeats: 5 mins x 2 sets (5-7' rest)
(1) Comp Weight @ Comp Pace
e.g. 16kg @ 8rpm
(2) Comp Weight @ Comp Pace
e.g. 16kg @ 8rpm

Assistance Work Lower Body Weight Training


(1) Jump Squats: 3 sets x 20 reps
(2) Partial Deadlifts: 3 sets x 20 reps
(3) Hyperextensions: 3 sets x 20 reps
(4) Hanging Leg Raises: 3 sets x 10-20 reps

Cardio
Week 4 Day 1
Training Sets LC Repeats: 4 mins x 3 sets (5-7' rest)
(1) Comp Weight @ Comp Pace +0-1rpm
e.g. 16kg @ 8-9rpm
(2) Comp Weight @ Comp Pace +0-1rpm
e.g. 16kg @ 8-9rpm
(3) Comp Weight @ Comp Pace +0-1rpm
e.g. 16kg @ 8-9rpm

Assistance Work Lower Body Weight Training


(1) Jump Squats: 3 sets x 20 reps
(2) Partial Deadlifts: 3 sets x 20 reps
(3) Hyperextensions: 3 sets x 20 reps
(4) Hanging Leg Raises: 3 sets x 10-20 reps

Cardio

**All examples based off goal of 80 reps in 16kg OALC


Notes:
Four Week Long Cycle Training Template
by Chris Doenlen

bell Sport athlete focusing on Long Cycle as their competitive event. Each template will expose the athlete to the various Kettlebell
hree workouts per week, with at least one day off between each session. A schedule of Mon, Wed, Fri, or Tues, Thurs, Sat is ideal with

ghly recommended to find a reputable coach someone with experience who can guide you through all aspects of the training such as

bility work, and warm up sets with lighter kettlebells

Long Cycle (2 Kettlebells) 4 Week Training Template


Day 2
LC Comp Style: 5 mins
Comp Weight @ Comp Pace -1-2rpm
e.g. 24kg @ 5-6rpm

Lower Body Weight Training


(1) Jump Squats: 3 sets x 20 reps
(2) Partial Deadlifts: 3 sets x 20 reps
(3) Hyperextensions: 3 sets x 20 reps
(4) Hanging Leg Raises: 3 sets x 10-20 reps

Day 2
LC Comp Style: 6 mins
Comp Weight @ Comp Pace -1-2rpm
e.g. 24kg @ 5-6rpm

Lower Body Weight Training


(1) Jump Squats: 2 sets x 35 reps
(2) Partial Deadlifts: 2 sets x 35 reps
(3) Hyperextensions: 4 sets x 15 reps
(4) Hanging Leg Raises: 3 sets x 10-20 reps

Day 2
LC Comp Style: 7 mins
Comp Weight @ Comp Pace -1-2 rpm
e.g. 24kg @ 5-6rpm

Lower Body Weight Training


(1) Jump Squats: 3 sets x 25 reps
(2) Partial Deadlifts: 3 sets x 25 reps
(3) Hyperextensions: 4 sets x 20 reps
(4) Hanging Leg Raises: 3 sets x 10-20 reps

Day 2
LC Comp Style: 8 mins
Comp Weight @ Comp Pace -1-2rpm
e.g. 24kg @ 5-6rpm

Lower Body Weight Training


(1) Jump Squats: 2 sets x 50 reps
(2) Partial Deadlifts: 2 sets x 50 reps
(3) Hyperextensions: 4 sets x 25 reps
(4) Hanging Leg Raises: 3 sets x 10-20 reps
One-Arm Long Cycle 4 Week Training Template
Day 2
LC Comp Style: 5 mins (2:30" R/L)
(1) Comp Weight +2-4kg @ Comp Pace -1-2rpm
e.g. 18kg @ 7rpm // 20kg @ 6rpm

Circuit Training
1m each exercise // 1-2 rounds (0-60 sec rest)
(1) KB Jump Squats (2) Pushups (3) KB Deadlift
(4) Alternating OH KB Press (5) KB High Pull
(6) Burpees (7) KB Russian Twist

Day 2
LC Comp Style: 6 mins (3' R/L)
Comp Weight +2-4kg @ Comp Pace -1-2rpm
e.g. 18kg @ 7rpm // 20kg @ 6rpm

Circuit Training
1m each exercise // 1-2 rounds (0-60 sec rest)
(1) KB Jump Squats (2) Pushups (3) KB Deadlift
(4) Alternating OH KB Press (5) KB High Pull
(6) Burpees (7) KB Russian Twist

Day 2
LC Comp Style: 7 mins (3:30" R/L)
Comp Weight +2-4kg @ Comp Pace -2-3rpm
e.g. 18kg @6rpm // 20kg @ 5rpm

Circuit Training
1m each exercise // 1-2 rounds (0-60 sec rest)
(1) KB Jump Squats (2) Pushups (3) KB Deadlift
(4) Alternating OH KB Press (5) KB High Pull
(6) Burpees (7) KB Russian Twist
Day 2
LC Comp Style: 8 mins (4' R/L0
Comp Weight @ Comp Pace -1-2rpm
e.g. 16kg @ 6-7 rpm

Circuit Training
1m each exercise // 1-2 rounds (0-60 sec rest)
(1) KB Jump Squats (2) Pushups (3) KB Deadlift
(4) Alternating OH KB Press (5) KB High Pull
(6) Burpees (7) KB Russian Twist
event. Each template will expose the athlete to the various Kettlebell
h session. A schedule of Mon, Wed, Fri, or Tues, Thurs, Sat is ideal with

experience who can guide you through all aspects of the training such as

Day 3
LC Intervals: 1 min x 10 sets (1' rest)
Comp Weight @ Comp Pace +2rpm
e.g. 24kg @ 9rpm

Aerobic HR Zone: 20-30 minutes


Run, row, swim, bike, etc.
Day 3
LC Intervals: 1:15 mins x 8 sets (1:15" rest)
Comp Weight @ Comp Pace +1rpm
e.g. 24kg @ 8rpm (11 reps per set)

Circuit Training
1m each exercise // 1-2 rounds (0-60 sec rest)
(1) KB Jump Squats (2) Pushups (3) KB Deadlift
(4) Alternating OH KB Press (5) Pullups
(6) Burpees (7) KB Russian Twist

Day 3
LC Intervals: 1:40 mins x 6 sets (1:20" rest)
Comp Weight @ Comp Pace +1-2rpm
e.g. 24kg @ 8-9rpm (14 reps per set)

Aerobic HR Zone: 20-30 minutes


Run, row, swim, bike, etc.
Day 3
LC Intervals: 2 mins x 5 sets (2' rest)
Comp Weight @ Comp Pace +1rpm
e.g. 24kg @ 8rpm (16 per set)

Circuit Training
1m each exercise // 1-2 rounds (0-60 sec rest)
(1) KB Jump Squats (2) Pushups (3) KB Deadlift
(4) Alternating OH KB Press (5) Pullups
(6) Burpees (7) KB Russian Twist
Day 3
LC Intervals: 1 mins x 10 sets (1' rest) / 5R + 5L
(1) Comp Weight @ Comp Pace +2-4rpm
e.g. 16kg @ 10-12rpm

Aerobic HR Zone: 20-30 minutes


Run, row, swim, bike, etc.
Day 3
LC Intervals: 1:15 mins x 8 sets (1:15" rest) / 4R + 4L
Comp Weight @ Comp Pace +3rpm
e.g. 16kg @ 11rpm (~14 reps per set)

Aerobic HR Zone: 20-30 minutes


Run, row, swim, bike, etc.
Day 3
LC Intervals: 1:40 mins x 6 sets (1:20" rest) / 3R + 3L
Comp Weight @ Comp Pace +2rpm
e.g. 16kg @ 10rpm (~16 reps per set)

Aerobic HR Zone: 20-30 minutes


Run, row, swim, bike, etc.
Day 3
LC Intervals: 2 mins x 6 sets (2' rest) / 3R + 3L
Comp Weight @ Comp Pace +1rpm
e.g. 16kg @ 9rpm (18 reps per set)

Aerobic HR Zone: 20-30 minutes


Run, row, swim, bike, etc.

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