Professional Documents
Culture Documents
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!
Equipment Needed
Kettlebells: Primary/Competition Weight, Primary Weight -2, -4, -8kg
Pullup Bar (Optional)
Barbell + Weight (Optional)
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
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
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
Cardio
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
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
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
Cardio
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
Day 2
LC Comp Style: 6 mins
Comp Weight @ Comp Pace -1-2rpm
e.g. 24kg @ 5-6rpm
Day 2
LC Comp Style: 7 mins
Comp Weight @ Comp Pace -1-2 rpm
e.g. 24kg @ 5-6rpm
Day 2
LC Comp Style: 8 mins
Comp Weight @ Comp Pace -1-2rpm
e.g. 24kg @ 5-6rpm
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
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)
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