{"id":722,"date":"2015-10-19T16:51:21","date_gmt":"2015-10-19T03:51:21","guid":{"rendered":"http:\/\/www.freefitnessguru.com\/blog\/?p=722"},"modified":"2015-10-25T14:01:07","modified_gmt":"2015-10-25T01:01:07","slug":"kettlebell-long-cycle-training-program","status":"publish","type":"post","link":"http:\/\/www.freefitnessguru.com\/blog\/bodybuilding-2\/kettlebell-long-cycle-training-program.php","title":{"rendered":"Kettlebell Long Cycle Training Program"},"content":{"rendered":"
Tweet<\/a><\/div>\n

This is a great program – actually very difficult.<\/p>\n

I personally find the KB long cycle to be the hardest of all weight training exercises.<\/p>\n

I found this info on another site EliteFTS.com<\/p>\n

PDF On Scribd Six week long cycle program<\/a><\/p>\n

Six-Week Long Cycle Program<\/strong><\/p>\n

Week 1<\/strong><\/p>\n

Workout #1<\/p>\n

Warm up: Long cycle, 1 X 16 kg X 10; 2 X 24 kg X 10; 2 X 32 kg X 5 X 3 sets
\nLong cycle, 2 X 24 kg: 10 X 10 (rest 1:00 to 1:30 between sets), total 100 reps
\nBarbell squat, 60% X 8 X 4 (rest 3:00 between sets)
\nBarbell deadlift, 60% X 8 X 4 (rest 3:00 between sets)<\/p>\n

Workout #2<\/p>\n

Warm up: Clean, 2 X 16 kg X 10, 2 X 24 kg X 10, 2 X 32 kg X 10
\nClean, 2 X 24 kg X 20 X 8 sets (rest 2:00 between sets), total 160 reps
\nJerk, 2 X 24 kg X 15 X 4 sets (rest 2:00 between sets)
\nBarbell jump squat, 50% X 15 X 4 sets (rest 2:00 between sets)<\/p>\n

Workout # 3<\/p>\n

Warm up: Long cycle, 1 X 16 kg X 10, 2 X 24 kg X 10, 2 X 32 kg X 5 X 3 sets
\nLong cycle, 2 X 24 kg X 10, 35 (rest 1:00 between sets), rest 5:00 then 2 X 24 kg X20
\nJerk squat, 2 X 24 kg X 40
\nKettlebell deadlift, 2 X 24 kg X 40<\/p>\n

Week 2<\/strong><\/p>\n

Workout #4<\/p>\n

Warm up: Long cycle, 2 X 16 kg X 15, 2 X 20 kg X 15, 2 X 32 kg X 5, 6, 7
\nLong cycle, 2 X 24 kg X 15 X 8 sets (rest 2:00 between sets), total 120 reps
\nBarbell squat, 65% X 8 X 4 sets (rest 3:00 between sets)
\nBarbell deadlift, 65% X 8 X 4 sets (rest 3:00 between sets)<\/p>\n

Workout #5<\/p>\n

Warm up: Clean, 2 X 16 kg X 10, 2 X 24 kg X 10, 2 X 32 kg X 10
\nClean, 2 X 24 kg X 30 X 6 sets (rest 2:00 between sets), total 180 reps
\nJerk, 2 X 24 kg X 20 X 3 sets (rest 2:00 between sets)
\nBarbell jump squat, 60% X 15 X 4 sets (rest 2:00 between sets)<\/p>\n

Workout #6<\/p>\n

Warm up: Long cycle, 1 X 16 kg X 10, 2 X 24 kg X 10, 2 X 32 kg X 5 X 3 sets
\nLong cycle, 2 X 24 kg X 20 X 6 sets (rest 2:30 between sets), total 120 reps
\nJerk squat, 2 X 24 kg X 55
\nKettlebell deadlift, 2 X 24 kg X 55<\/p>\n

WEEK 3<\/strong><\/p>\n

Workout #7<\/p>\n

Warm up: Long cycle, 2 X 16 kg X 15, 2 X 20 kg X 15, 2 X 32 kg X 6, 7, 8
\nLong cycle , 2 X 24 kg X 20 X 6 sets (rest 2:30 between sets), total 120 reps
\nBarbell squat, 70% X 8 X 4 sets (rest 3:00 between sets)
\nBarbell deadlift, 70% X 8 X 4 sets (rest 3:00 between sets)<\/p>\n

Workout #8<\/p>\n

Warm up: 2 X 16 kg X 10, 2 X 24 kg X 10, 2 X 32 kg X 10
\nClean, 2 X 24 kg X 35 X 4 sets (rest 2:00 between sets), total 140 reps
\nJerk, 2 X 24 kg X 10, 30, 20, 10 (rest 2:00 between sets)
\nBarbell jump squats, 70% X 15 X 4 sets (rest 2:00 between sets)<\/p>\n

Workout #9<\/p>\n

Warm up: Long cycle, 1 X 16 kg X 10, 2 X 24 kg X 10, 2 X 32 kg X 5 X 3 sets
\nLong cycle, 2 X 24 kg X 10, 55, 20 (rest 1:00 between sets); rest 5:00 2 X 28 kg X 25
\nJerk squat, 2 X 24 kg X 65
\nKettlebell deadlift, 2 X 24 kg X 65<\/p>\n

WEEK 4<\/strong><\/p>\n

Workout #10<\/p>\n

Warm up: Long cycle, 2 X16 kg X 10, 2 X 20 kg X 15, 2 X 32 kg X 7, 8, 9
\nLong cycle, 2 X 24 kg X 25 X 5 sets (rest 3:00 between sets), total 125 reps
\nBarbell squat, 75% X 8 X 4 sets (rest 3:00 between sets)
\nBarbell deadlift, 75% X 8 X 4 sets (rest 3:00 between sets)<\/p>\n

Workout #11<\/p>\n

Warm up: Clean, 2 X 16 kg X 10, 2 X 24 kg X 10, 2 X 32 kg X 10
\nClean, 2 X 24 kg X 40 X 3 sets (rest 2:00 between sets), total 120 reps
\nJerk, 2 X 24 kg X 30 X 2 sets (rest 2:00 between sets)
\nBarbell jump squat, 70% X 15 X 4 sets (rest 2:00 between sets)<\/p>\n

Workout #12<\/p>\n

Warm up: Long cycle, 2 X 16 kg X 10, 60, 20 (rest 1:00 between sets), rest 5:00 2 X
\n20 kg X 50 reps
\nJerk squat, 2 X 24 kg X 70
\nKettlebell deadlift, 2 X 24 kg X 70<\/p>\n

WEEK 5<\/strong><\/p>\n

Workout #13<\/p>\n

Warm up: 2 X 16 kg X 15, 2 X 20 kg X 15, 2 X 32 kg X 8, 9, 10
\nLong cycle, 2 X 24 kg X 30 X 3 sets (rest 3:30 between sets), total 90 reps
\nBarbell squat, 80% X 8 X 4 sets (rest 3:00 between sets)
\nBarbell deadlift, 80% X 8 X 4 sets (rest 3:00 between sets)<\/p>\n

Workout #14<\/p>\n

Warm up: Clean, 2 X 16 kg X 10, 2 X 24 kg X 10, 2 X 32 kg X 10
\nClean, 2 X 24 kg X 70
\nJerk, 2 X 24 kg X 50
\nBarbell jump squat, 80% X 15 X 4 sets (rest 2:00 between sets)<\/p>\n

Workout #15<\/p>\n

Warm up: Clean, 2 X 16 kg X 10, 2 X 24 kg X 10, 2 X 32 kg X 10
\nLong cycle, 2 X 24 kg X 10, 40 (rest 1:00 between sets), rest 5:00 long cycle, 2 X 20kg X 60
\nJerk squat, 2 X 24 kg X 80
\nKettlebell deadlift, 2 X 24 kg X 80<\/p>\n

WEEK 6<\/strong><\/p>\n

*Deload and test week
\nWorkout #16
\nWarm up: 2 X 16 kg X 15, 2 X 20 kg X 15
\nLong cycle: 2 X 24 kg X 20<\/p>\n

Workout #17<\/p>\n

Warm up: 2 X 16 kg X 15, 2 X 20 kg X 15
\nLong cycle: 2 X 24 kg X 15
\nSnatch: 24 kg X 15\/15<\/p>\n

Workout #18 Test day<\/p>\n

Warm up: Your choice today
\nLong cycle: 2 X 24 kg X 80\u201390% of your max rep goal (example 100 reps)<\/p>\n

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~<\/p>\n

Weekly Long Cycle Training Program<\/strong><\/p>\n

This program is an example of a four-day training program that varies intensity and weight to create a wave pattern. You can also incorporate accessory work to improve weaknesses similar to the first program including barbell jump squats, dumbbell cleans, squats, deadlifts and heavy overhead jerks.<\/p>\n

Day #1<\/p>\n

2 X 24 kg X 10, 2 X 28 kg X 10, 2 X 32 kg X 10, 2 X 20 kg X 10, 2 X 24 kg X 10, 2 X 28 kg X 10, 2 X 32 kg X 10<\/p>\n

Day #2<\/p>\n

2 X 28 kg X 10, 15, 20, 25, 30<\/p>\n

Day #3<\/p>\n

2 X 32 kg X 10, 15, 20, 25, 20, 15, 10<\/p>\n

Day #4<\/p>\n

2 X 24 kg X 30, 25, 20, 15, 10<\/p>\n

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~<\/p>\n

…And from breakingmuscle.com<\/p>\n

There are three core styles of training: competition style, repeats, and intervals.<\/p>\n

Competition Style<\/strong><\/p>\n

One training set, ranging five to eight minutes, at a consistent or varied pace.<\/p>\n

Example: Long Cycle: 32+32kg \/ 7:00 \/ 42 reps (6 reps per minute)
\nHere’s a quick guide to the notation:<\/p>\n

Event: Kettlebell Weight \/ Time \/ Total Repetitions (Pace)<\/p>\n

Event: Long cycle (clean and jerk)<\/p>\n

Kettlebell weight: 32+32kg = two 32kg (70 lbs) kettlebells (This is an international sport – we use kilograms)
\nTime: 7:00 minutes<\/p>\n

Total repetitions \/ pace: 42 reps @ 6 reps per minute<\/p>\n

Repeats<\/strong><\/p>\n

Two or three sets of equal duration (between two to five minutes), with an unspecified rest period allowing the athlete
\nto fully recover. Total training time should be close to ten minutes.<\/p>\n

Example 1: 3 sets of long cycle: 32+32kg \/ 3:00 \/ 21 reps (7 reps per minute) \u2013 rest 5 to 8 minutes between sets as needed<\/p>\n

Example 2: 2 sets of long cycle: 28+28kg \/ 4:00 \/ 36 reps (9 reps per minute) \u2013 rest 4 to 7 minutes between sets as needed<\/p>\n

Intervals<\/strong><\/p>\n

Five to ten sets of equal duration adding up to ten minutes of total training time with a specified rest period. These
\nhigh-intensity sets are typically at or close to anaerobic exercise.<\/p>\n

Example 1: 10 sets of long cycle: 32+32kg \/ 1:00 \/ 8 reps \u2013 rest 1 minute between each set<\/p>\n

Example 2: 5 sets of long cycle: 32+32kg \/ 2:00 \/ 15 reps (7-8 reps per minute) \u2013 rest 2 minutes between each set<\/p>\n

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~<\/p>\n

How to Combine Styles of Kettlebell Sport Training<\/strong><\/p>\n

Just like in other endurance sports, the athlete\u2019s result in each particular style of training is a good indicator of how
\nwell he or she will perform in competition without actually going the full distance. For example, marathon runners may
\ntypically run only up to twenty miles in training (only!), feeling confident they can finish the race from that point.
\nSimilarly, it\u2019s rare to go the full ten minutes with competition weight and pace in kettlebell sport training as such an
\nintense ef f ort would require an extended period of recovery. Additionally, these different training methods expose the
\nathlete\u2019s strengths or weaknesses. For example, an athlete who struggles with grip will have difficulties in
\ncompetition-style sets.<\/p>\n

Of course, these are not the only training methods used and it\u2019s common to see a variety of times, weights, and paces
\nimplemented in any given workout depending on the athlete\u2019s needs and goals.
\nIn terms of frequency, three to f our sessions per week are recommended. But it\u2019s important that the athlete and
\ncoach remain flexible and sensitive to external stressors that could affect training.<\/p>\n

Assistance Work for Kettlebell Sport<\/strong><\/p>\n

It can\u2019t be all kettle all the time. Well, it doesn\u2019t have to be and it\u2019s nice to take a break and work with a barbell every
\nnow and then. While different coaches have different methodologies f or their assistance work, one thing remains fairly
\nconsistent: high reps.<\/p>\n

For lower body, squats and deadlifts are still top choices. Lighter weights and higher reps are favorable to build the
\nmuscular endurance specific to kettlebell sport. Yes, it\u2019s awesome if you can deadlift 400 pounds, but that kind of
\nstrength doesn\u2019t necessarily translate to more reps in the kettlebell snatch. Powerlifting requires different techniques
\nand constant tension whereas the kettlebell sport athlete should focus on finding ways to relax.<\/p>\n

Overhead press, bench press, pushups, dips, and pull ups are all great upper body exercise choices. But again, these
\nmovements might be adapted to better suit the goals of kettlebell sport. For example, using a close-grip hand position
\nfor the barbell movements to mimic the overhead position.<\/p>\n

Lastly, there\u2019s good ol\u2019 fashioned cardio. Kettlebell sport is a unique endurance sport and traditional long slow distance
\n(LSD) training is definitely a staple to build a strong aerobic base. So whether it\u2019s running, cycling, swimming, rowing, or
\ncross-country skiing, you need to do LSD.<\/p>\n

How these exercises are implemented will depend largely on the athlete\u2019s strengths and weaknesses, as well as where
\nhe or she is in the training cycle. So what lifters do after their main training sets when they are eight weeks out f rom
\ncompetition will be vastly dif f erent f rom when they are just two weeks out.<\/p>\n

Typical Kettlebell Sport Training Week<\/strong><\/p>\n

Putting it all together, here\u2019s what a typical training week might look like f or someone competing in long cycle with
\ntwo kettlebells:<\/p>\n

Monday: Long cycle sets, upper body assistance work
\nTuesday: Running, 3-5 miles at moderate pace (optional)
\nWednesday: Long cycle sets, lower body assistance work
\nThursday: Running, 3-5 miles at moderate pace (optional)
\nFriday: Long cycle sets, circuit training (various exercises, 10-15 minutes total)
\nSaturday: Running, 5-7 miles at easy pace (optional)
\nSunday: Rest, yoga\/mobility work<\/p>\n

General Program Guidelines<\/strong><\/p>\n

Warm up: Light aerobic warm up (e.g. jogging\/rowing) f or 3-5 minutes, mobility work, and warm up sets with
\nlighter kettlebells<\/p>\n

Rest no more than 5-10 minutes between your final training set and your assistance work.<\/p>\n

Equipment Needed<\/strong><\/p>\n

Kettlebells: Primary\/competition weight, primary weight -2, -4, -8kg
\nPull up bar (optional)
\nBarbell and weight plates (optional)<\/p>\n

Long Cycle (2 Kettlebells)<\/p>\n

LC Repeats: 3 mins x 3 sets (4-5′ rest)
\n(1) Comp Weight @ Comp Pace +1 e.g. 24kg @ 8rpm
\n(2) Comp Weight -4kg @ Comp Pace +2rpm e.g. 20kg @ 9rpm
\n(3) Comp Weight – 8kg @ Comp Pace +3-4rpm e.g. 16kg @ 10-11rpm<\/p>\n

(1) Overhead press: 3 sets x 20 reps
\n(2) Pull ups: 4 sets x 7-10 reps
\n-or- Pull downs (banded, machine): 3 sets x 15 reps
\n(3) Dips: 3 sets x 10-15 reps
\n(4) Shrugs: 3 sets x 20 reps<\/p>\n

Long Cycle (1 Kettlebell)<\/p>\n

LC Repeats: 3 mins x 3 sets (4-5′ rest)
\n(1) Comp Weight @ Comp Pace +2rpm e.g. 16kg @ 10rpm
\n(2) Comp Weight @ Comp Pace +2rpm e.g. 16kg @ 10rpm
\n(3) Comp Weight @ Comp Pace +2rpm e.g. 16kg @ 10rpm<\/p>\n

Lower Body Weight Training<\/p>\n

(1) Jump Squats: 3 sets x 20 reps
\n(2) Partial Deadlifts: 3 sets x 20 reps
\n(3) Hyperextensions: 3 sets x 20 reps
\n(4) Hanging Leg Raises: 3 sets x 10-20 reps<\/p>\n

Week 1 Day 2<\/p>\n

Long Cycle (2 Kettlebells)<\/p>\n

LC Comp Style: 5 mins
\nComp Weight @ Comp Pace -1-2rpm
\ne.g. 24kg @ 5-6rpm<\/p>\n

(1) Jump Squats: 3 sets x 20 reps
\n(2) Partial Deadlifts: 3 sets x 20 reps
\n(3) Hyperextensions: 3 sets x 20 reps
\n(4) Hanging Leg Raises: 3 sets x 10-20 reps<\/p>\n

Long Cycle (1 Kettlebell)<\/p>\n

LC Comp Style: 5 mins (2:30″ R\/L)
\n(1) Comp Weight +2-4kg @ Comp Pace -1-2rpm
\ne.g. 18kg @ 7rpm \/\/ 20kg @ 6rpm
\n1m each exercise \/\/ 1-2 rounds (0-60 sec rest)<\/p>\n

(1) KB Jump Squats
\n(2) Pushups
\n(3) KB Deadlift
\n(4) Alternating OH KB Press
\n(5) KB High Pull
\n(6) Burpees
\n(7) KB Russian Twist<\/p>\n

Week 1 Day 3<\/p>\n

Long Cycle (2 Kettlebells)<\/p>\n

LC Intervals: 1 min x 10 sets (1′ rest)
\nComp Weight @ Comp Pace +2rpm e.g. 24kg @ 9rpm<\/p>\n

Aerobic HR Zone: 20-30 minutes
\nRun, row, swim, bike, etc.<\/p>\n

Long Cycle (1 Kettlebell)<\/p>\n

LC Intervals: 1 mins x 10 sets (1′ rest) \/ 5R + 5L
\n(1) Comp Weight @ Comp Pace +2-4rpm e.g. 16kg @ 10-12rpm<\/p>\n

Aerobic HR Zone: 20-30 minutes
\nRun, row, swim, bike, etc.<\/p>\n

Check out https:\/\/breakingmuscle.com\/coaches\/chris-doenlen for more information<\/p>\n

There is an excel file on that site with the full six week program<\/p>\n","protected":false},"excerpt":{"rendered":"

Tweet This is a great program – actually very difficult. I personally find the KB long cycle to be the hardest of all weight training exercises. I found this info on another site EliteFTS.com PDF On Scribd Six week long cycle program Six-Week Long Cycle Program Week 1 Workout #1 Warm up: Long cycle, 1 […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[590,591],"class_list":["post-722","post","type-post","status-publish","format-standard","hentry","category-bodybuilding-2","tag-kettlebell-program","tag-long-cycle"],"_links":{"self":[{"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/posts\/722","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/comments?post=722"}],"version-history":[{"count":5,"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/posts\/722\/revisions"}],"predecessor-version":[{"id":733,"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/posts\/722\/revisions\/733"}],"wp:attachment":[{"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/media?parent=722"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/categories?post=722"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/tags?post=722"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}