EDITOR’S NOTE: Chris Doenlen is an athlete, coach, personal trainer, yoga instructor-in-training, and doughnut enthusiast. He is a Master of Sport ranked kettlebell sport competitor, multiple time national champion, national record holder, and one of the top lifters in the United States. Chris currently trains at Atlas Fitness in Washington, DC and offers individualized, in-person and/or online coaching services for kettlebell sport and general fitness.
Are These Programs For Me?
These training programs are designed for the beginner to intermediate kettlebell sport athlete focusing on long cycle as his competitive event. Each template will expose the athlete to the various kettlebell sport training methodologies through a four week progression.
For more, see Chris’ article An Introduction to Kettlebell Sport Training Methodologies.
Click to Download Chris’s KB Sport Training Program (Excel Sheet)
What’s The Training Schedule?
There are three workouts per week, with at least one day off between each session. A schedule of Monday, Wednesday, Friday, or Tuesday, Thursday, Saturday is ideal.
What Else Do I Need To Know?
For those interested in kettlebell sport for fitness or for competition, it is highly recommended to find a reputable coach – someone with experience who can guide you through all aspects of the training such as 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 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)
Week 1 Day 1
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.
