This training program is an all inclusive blueprint for how to improve your results in the kettlebell long cycle discipline, but it is expected you can at least take a 5-6 min set with 2x16kg with a good tempo.
The goal of the program is to have you last a 10 minute set with 2x24kg kettlebells, and take your numbers to a competitive level, of roughly 60-90 reps, depending on your bodyweight.
Everything you need is outlined and planned – from specific kettlebell assistance drills, assistance strength training, cardio, restitution strategies, how to progress at your own rhythm, and even advice about how to tweak the program towards a competition. Many training principles are included in the template. Short sets, density training, competition method in the form of longer timed sets…
Video links for warm up and restitution strategies are included. The only thing not included is how to lift!
- Basic Safety Rules
- Warm up
- Session outline
- Table 1 : LC template
- How to read the whole program
- Assistance training
- Table 2 : the weekly schedule
- What’s next ?
- Training for a competition