A 12-Week GPP Programme for Kettlebell Sport Athletes - Page 2

Laurence Clemente

Coach

Kettlebells

Age will affect recovery and dictate how fast or slow you’ll be able to go.

Be mindful of your age and injury history when implementing any GPP programme.

 

The programme is based on three gym-based workouts, with two running sessions per week. It assumes access to equipment found in a reasonably well kitted-out box or gym. All the exercises in this programme are intended to be carried out after kettlebell sport-specific training in the same session, with a 5-7 minute break between each. The running workouts are intended for non-lifting days. Rest days should be spent stretching, mobilising, and relaxing as much as possible.

 

 

Note that I have not included any warm up routine or a cooldown/stretching routine, but for the sake of completing these workouts safely and successfully, please don’t forget to warm up and cool down thoroughly. If nothing else, I recommend spending at least a minute after each session hanging from a pull up bar. This helps to decompress your spine after the kettlebell work.

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 1, Monday

Repeat circuit 3 times, 30-60 seconds rest between exercises

 

  • Barbell split squat x 8 reps each leg
  • Pull up x 8 reps
  • Barbell hip thrust x 8 reps
  • Close grip bench press x 8 reps
  • Plank variation x 60 seconds

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 1, Tuesday

  • 20-30 minute steady state run, easy pace

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 1, Wednesday

AMRAP 15 mins

 

  • Thruster x 10 reps
  • Ball slam x 10 reps
  • Shuttle run x 30 metres

 

After the AMRAP:

  • Side plank 60 seconds each side

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 1, Thursday

  • Rest

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 1, Friday

  • Light snatch set 5 mins on each arm, one hand switch only
  • Plank variation 2 x 60 seconds with 1 min recovery between sets

 

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 1, Saturday

  • 30-40 minute steady state run, easy pace

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 1, Sunday

  • Rest

 

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 2, Monday

Repeat exercises cluster x 6 times, 30-60 seconds rest between exercises

 

  • Jump lunges x 30 seconds
  • Press-ups on kettlebells x 30 seconds
  • Renegade row x 30 seconds
  • Double swing (1 kettlebell in each hand) x 30 seconds

 

After the clusters:

  • Side plank 60 seconds each side

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 2, Tuesday

  • 20-30 minute steady state run, easy pace

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 2, Wednesday

Repeat circuit 3 times, 30-60 seconds rest between exercises

 

  • Barbell split squat x 8 reps each leg
  • Pull up x 8 reps
  • Romanian deadlift x 8 reps
  • Close grip bench press x 8 reps
  • Plank variation x 60 seconds

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 2, Thursday

  • Rest

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 2, Friday

  • Farmers walk x 1 min (kettlebells at competition weight or above) /rest 1 min x 3 rounds
  • Overhead holds x 1 min (kettlebells 2 to 4 kg lighter than competition weight) /rest 1 min x 3 rounds
  • Side plank 60 seconds each side

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 2, Saturday

  • 30-40 minute steady state run, easy pace

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 2, Sunday

  • Rest

 

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 3, Monday

  • Farmers holds x 2 mins (use as heavy kettlebells as possible) /2 mins rest x 2 rounds
  • 1 arm overhead half squat x 1 min each arm (kettlebell 2 to 4 kg lighter than competition weight, squat no deeper than parallel) /2 mins rest x 2 rounds
  • Side plank x 60 seconds each side

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 3, Tuesday

  • 20-30 minute steady state run, easy pace

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 3, Wednesday

These are 20 seconds work/10 seconds rest intervals. Complete 8 rounds of the first exercise, rest 60 seconds then move to the next exercise working down the list. Keep intensity as high as possible.

 

  • Jump lunges
  • Push press (light dumbbells)
  • Tyre hits with sledgehammer or ball slam
  • Burpees

 

After the intervals:

  • Plank 2 x 60 seconds – 60 seconds recovery between sets

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 3, Thursday

  • Rest

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 3, Friday

 Repeat circuit 3 times, 30-60 seconds rest between exercises

 

  • Barbell split squat x 8 reps each leg
  • Pull up x 8 reps
  • Barbell hip thrust x 8 reps
  • Close grip bench press x 8 reps
  • Plank variation x 60 seconds

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 3, Saturday

  • 30-40 minute steady state run, easy pace

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 3, Sunday

  • Rest

 

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 4, Monday

Complete 2 rounds

 

  • Press up on kettlebells x 1 min
  • Jump rope x 1 min
  • Alternating Lunges x 1 min (bodyweight only or light weights)
  • Jump rope x 1 min
  • Renegade row x 1 min
  • Jump rope x 1 min

 

Finish workout with:

  • Side plank 60 seconds each side

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 4,Tuesday

  • 20-30 minute steady state run, easy pace

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 4,Wednesday

Repeat circuit 2 times, 30-60 seconds rest between exercises

 

  • Barbell split squat x 8 reps each leg
  • Pull up x 8 reps
  • Romanian deadlift x 8 reps
  • Close grip bench press x 8 reps
  • Plank variation x 60 seconds

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 4,Thursday

  • Rest

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 4,Friday

  • Light gloved snatch set (use a cotton glove) 5 mins on each arm, one hand switch only
  • Side plank 60 seconds each side

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 4,Saturday

  • 30-40 minute steady state run, easy pace

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 4,Sunday

  • Rest

 

 

Continue to Weeks 5-8 in the Programme

 

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