Posts Tagged ‘long cycle’

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 X 16 kg X 10; 2 X 24 kg X 10; 2 X 32 kg X 5 X 3 sets
Long cycle, 2 X 24 kg: 10 X 10 (rest 1:00 to 1:30 between sets), total 100 reps
Barbell squat, 60% X 8 X 4 (rest 3:00 between sets)
Barbell deadlift, 60% X 8 X 4 (rest 3:00 between sets)

Workout #2

Warm up: Clean, 2 X 16 kg X 10, 2 X 24 kg X 10, 2 X 32 kg X 10
Clean, 2 X 24 kg X 20 X 8 sets (rest 2:00 between sets), total 160 reps
Jerk, 2 X 24 kg X 15 X 4 sets (rest 2:00 between sets)
Barbell jump squat, 50% X 15 X 4 sets (rest 2:00 between sets)

Workout # 3

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
Long cycle, 2 X 24 kg X 10, 35 (rest 1:00 between sets), rest 5:00 then 2 X 24 kg X20
Jerk squat, 2 X 24 kg X 40
Kettlebell deadlift, 2 X 24 kg X 40

Week 2

Workout #4

Warm up: Long cycle, 2 X 16 kg X 15, 2 X 20 kg X 15, 2 X 32 kg X 5, 6, 7
Long cycle, 2 X 24 kg X 15 X 8 sets (rest 2:00 between sets), total 120 reps
Barbell squat, 65% X 8 X 4 sets (rest 3:00 between sets)
Barbell deadlift, 65% X 8 X 4 sets (rest 3:00 between sets)

Workout #5

Warm up: Clean, 2 X 16 kg X 10, 2 X 24 kg X 10, 2 X 32 kg X 10
Clean, 2 X 24 kg X 30 X 6 sets (rest 2:00 between sets), total 180 reps
Jerk, 2 X 24 kg X 20 X 3 sets (rest 2:00 between sets)
Barbell jump squat, 60% X 15 X 4 sets (rest 2:00 between sets)

Workout #6

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
Long cycle, 2 X 24 kg X 20 X 6 sets (rest 2:30 between sets), total 120 reps
Jerk squat, 2 X 24 kg X 55
Kettlebell deadlift, 2 X 24 kg X 55

WEEK 3

Workout #7

Warm up: Long cycle, 2 X 16 kg X 15, 2 X 20 kg X 15, 2 X 32 kg X 6, 7, 8
Long cycle , 2 X 24 kg X 20 X 6 sets (rest 2:30 between sets), total 120 reps
Barbell squat, 70% X 8 X 4 sets (rest 3:00 between sets)
Barbell deadlift, 70% X 8 X 4 sets (rest 3:00 between sets)

Workout #8

Warm up: 2 X 16 kg X 10, 2 X 24 kg X 10, 2 X 32 kg X 10
Clean, 2 X 24 kg X 35 X 4 sets (rest 2:00 between sets), total 140 reps
Jerk, 2 X 24 kg X 10, 30, 20, 10 (rest 2:00 between sets)
Barbell jump squats, 70% X 15 X 4 sets (rest 2:00 between sets)

Workout #9

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
Long cycle, 2 X 24 kg X 10, 55, 20 (rest 1:00 between sets); rest 5:00 2 X 28 kg X 25
Jerk squat, 2 X 24 kg X 65
Kettlebell deadlift, 2 X 24 kg X 65

WEEK 4

Workout #10

Warm up: Long cycle, 2 X16 kg X 10, 2 X 20 kg X 15, 2 X 32 kg X 7, 8, 9
Long cycle, 2 X 24 kg X 25 X 5 sets (rest 3:00 between sets), total 125 reps
Barbell squat, 75% X 8 X 4 sets (rest 3:00 between sets)
Barbell deadlift, 75% X 8 X 4 sets (rest 3:00 between sets)

Workout #11

Warm up: Clean, 2 X 16 kg X 10, 2 X 24 kg X 10, 2 X 32 kg X 10
Clean, 2 X 24 kg X 40 X 3 sets (rest 2:00 between sets), total 120 reps
Jerk, 2 X 24 kg X 30 X 2 sets (rest 2:00 between sets)
Barbell jump squat, 70% X 15 X 4 sets (rest 2:00 between sets)

Workout #12

Warm up: Long cycle, 2 X 16 kg X 10, 60, 20 (rest 1:00 between sets), rest 5:00 2 X
20 kg X 50 reps
Jerk squat, 2 X 24 kg X 70
Kettlebell deadlift, 2 X 24 kg X 70

WEEK 5

Workout #13

Warm up: 2 X 16 kg X 15, 2 X 20 kg X 15, 2 X 32 kg X 8, 9, 10
Long cycle, 2 X 24 kg X 30 X 3 sets (rest 3:30 between sets), total 90 reps
Barbell squat, 80% X 8 X 4 sets (rest 3:00 between sets)
Barbell deadlift, 80% X 8 X 4 sets (rest 3:00 between sets)

Workout #14

Warm up: Clean, 2 X 16 kg X 10, 2 X 24 kg X 10, 2 X 32 kg X 10
Clean, 2 X 24 kg X 70
Jerk, 2 X 24 kg X 50
Barbell jump squat, 80% X 15 X 4 sets (rest 2:00 between sets)

Workout #15

Warm up: Clean, 2 X 16 kg X 10, 2 X 24 kg X 10, 2 X 32 kg X 10
Long cycle, 2 X 24 kg X 10, 40 (rest 1:00 between sets), rest 5:00 long cycle, 2 X 20kg X 60
Jerk squat, 2 X 24 kg X 80
Kettlebell deadlift, 2 X 24 kg X 80

WEEK 6

*Deload and test week
Workout #16
Warm up: 2 X 16 kg X 15, 2 X 20 kg X 15
Long cycle: 2 X 24 kg X 20

Workout #17

Warm up: 2 X 16 kg X 15, 2 X 20 kg X 15
Long cycle: 2 X 24 kg X 15
Snatch: 24 kg X 15/15

Workout #18 Test day

Warm up: Your choice today
Long cycle: 2 X 24 kg X 80–90% of your max rep goal (example 100 reps)

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Weekly Long Cycle Training Program

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.

Day #1

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

Day #2

2 X 28 kg X 10, 15, 20, 25, 30

Day #3

2 X 32 kg X 10, 15, 20, 25, 20, 15, 10

Day #4

2 X 24 kg X 30, 25, 20, 15, 10

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…And from breakingmuscle.com

There are three core styles of training: competition style, repeats, and intervals.

Competition Style

One training set, ranging five to eight minutes, at a consistent or varied pace.

Example: Long Cycle: 32+32kg / 7:00 / 42 reps (6 reps per minute)
Here’s a quick guide to the notation:

Event: Kettlebell Weight / Time / Total Repetitions (Pace)

Event: Long cycle (clean and jerk)

Kettlebell weight: 32+32kg = two 32kg (70 lbs) kettlebells (This is an international sport – we use kilograms)
Time: 7:00 minutes

Total repetitions / pace: 42 reps @ 6 reps per minute

Repeats

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

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

Example 2: 2 sets of long cycle: 28+28kg / 4:00 / 36 reps (9 reps per minute) – rest 4 to 7 minutes between sets as needed

Intervals

Five to ten sets of equal duration adding up to ten minutes of total training time with a specified rest period. These
high-intensity sets are typically at or close to anaerobic exercise.

Example 1: 10 sets of long cycle: 32+32kg / 1:00 / 8 reps – rest 1 minute between each set

Example 2: 5 sets of long cycle: 32+32kg / 2:00 / 15 reps (7-8 reps per minute) – rest 2 minutes between each set

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

How to Combine Styles of Kettlebell Sport Training

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

Of course, these are not the only training methods used and it’s common to see a variety of times, weights, and paces
implemented in any given workout depending on the athlete’s needs and goals.
In terms of frequency, three to f our sessions per week are recommended. But it’s important that the athlete and
coach remain flexible and sensitive to external stressors that could affect training.

Assistance Work for Kettlebell Sport

It can’t be all kettle all the time. Well, it doesn’t have to be and it’s nice to take a break and work with a barbell every
now and then. While different coaches have different methodologies f or their assistance work, one thing remains fairly
consistent: high reps.

For lower body, squats and deadlifts are still top choices. Lighter weights and higher reps are favorable to build the
muscular endurance specific to kettlebell sport. Yes, it’s awesome if you can deadlift 400 pounds, but that kind of
strength doesn’t necessarily translate to more reps in the kettlebell snatch. Powerlifting requires different techniques
and constant tension whereas the kettlebell sport athlete should focus on finding ways to relax.

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

Lastly, there’s good ol’ fashioned cardio. Kettlebell sport is a unique endurance sport and traditional long slow distance
(LSD) training is definitely a staple to build a strong aerobic base. So whether it’s running, cycling, swimming, rowing, or
cross-country skiing, you need to do LSD.

How these exercises are implemented will depend largely on the athlete’s strengths and weaknesses, as well as where
he or she is in the training cycle. So what lifters do after their main training sets when they are eight weeks out f rom
competition will be vastly dif f erent f rom when they are just two weeks out.

Typical Kettlebell Sport Training Week

Putting it all together, here’s what a typical training week might look like f or someone competing in long cycle with
two kettlebells:

Monday: Long cycle sets, upper body assistance work
Tuesday: Running, 3-5 miles at moderate pace (optional)
Wednesday: Long cycle sets, lower body assistance work
Thursday: Running, 3-5 miles at moderate pace (optional)
Friday: Long cycle sets, circuit training (various exercises, 10-15 minutes total)
Saturday: Running, 5-7 miles at easy pace (optional)
Sunday: Rest, yoga/mobility work

General Program Guidelines

Warm up: Light aerobic warm up (e.g. jogging/rowing) f or 3-5 minutes, mobility work, and warm up sets with
lighter kettlebells

Rest no more than 5-10 minutes between your final training set and your assistance work.

Equipment Needed

Kettlebells: Primary/competition weight, primary weight -2, -4, -8kg
Pull up bar (optional)
Barbell and weight plates (optional)

Long Cycle (2 Kettlebells)

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

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

Long Cycle (1 Kettlebell)

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

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

Week 1 Day 2

Long Cycle (2 Kettlebells)

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

(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

Long Cycle (1 Kettlebell)

LC Comp Style: 5 mins (2:30″ R/L)
(1) Comp Weight +2-4kg @ Comp Pace -1-2rpm
e.g. 18kg @ 7rpm // 20kg @ 6rpm
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

Week 1 Day 3

Long Cycle (2 Kettlebells)

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.

Long Cycle (1 Kettlebell)

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.

Check out https://breakingmuscle.com/coaches/chris-doenlen for more information

There is an excel file on that site with the full six week program