There are numerous training variables, both direct and indirect, that can affect performance. Routine assessments of these elements are essential for long-term improvement. Is your technique really the problem or are you simply missing too many workouts? Are you over-training or under-recovering? Is your coach the problem or is it you?

Keep in mind that there could be more than one reason why you aren’t getting better. Here are ten to consider for kettlebell sport.

Your Technique Is a Mess

Over the years, I’ve seen a lot of fit people get crushed when they start training for kettlebell sport. Their bodies are capable of moving the weight, but pure strength and endurance will only get you so far. They need to work on technique.

By improving the efficiency of your movements, you’ll use less energy with each rep and capitalize on relaxation and keeping your heart rate down. The goal of the sport is simple: to do more work than the competition. This is achieved by moving the weight at a faster pace. So given two athletes with the same level of fitness, the one who is able to move with greater economy is likely going to last longer at a faster pace.

Technique Work Is All You Do

Conversely, maybe your technique is already fine and you just need to get to work. Instead of chasing perfection, you need to build sport-specific fitness by doing a lot of reps. Sometimes it doesn’t matter how it feels – you just have to get it done.

You Need More Light and Fast Work

Don’t make the mistake of training with competition weight all the time. Rather, your program should follow the rules of periodization and progressive overload. Start with lighter bells, as light as 16kg for a professional male athlete who plans to lift 32kg in competition. Then slowly increase weight in as small increments as possible (typically 1-2kg).

Training with lighter kettlebells will allow you to improve technique at a faster pace and build a greater base of volume. In turn, you’re more likely to increase your competition pace when you reach competition weight again.

You Need to Build Mental Toughness

The head will always want to quit before the body. It’s simply trying to protect you from doing too much and getting hurt. The negative thoughts or self-talk are a defense mechanism. The problem for some people is that self-regulating starts too early.

With practice, you can train the mind to let the body push just a bit farther than what feels comfortable and safe. Then maybe it realizes the work wasn’t so bad and that it could probably do it again – and maybe even a little bit more. Sometimes you have to tell the head to shut up.

You Aren’t Flexible Enough

Finding little moments of relaxation is essential in kettlebell sport. Athletes who can “turn off” their muscles in the rack and overhead positions have a huge advantage. If your flexibility is lacking, these positions are going to be a fight. You’ll struggle in the lockout and you’ll fatigue quickly.

If you find that you have trouble locking your legs and maintaining elbow connection in the rack position, or you can’t keep your arms straight overhead, maybe it’s time to go to a yoga class.

You Need More General Fitness

Think of your general fitness as the base of a pyramid. The peak of that pyramid can only reach so high given the width of its foundation. The bigger the base, the greater potential for a higher peak fitness level in your sport. 

Those coming from a deconditioned background will make progress only to the level that their general fitness allows. Sooner or later, it will be necessary to tear down the pyramid and rebuild – whether it’s the aerobic base or general strength and power.

You Have the Wrong Coach or Program

You’re a great lifter – technically proficient with a high level of fitness – but your program is garbage. It could be that your program is too advanced or too basic, or that the progression just doesn’t make sense.

Maybe the program is sufficient, but your coach is getting in your way. Maybe they lack the ability to give technical advice or encouragement, or maybe they distract you when you’re lifting with too many complicated cues or unnecessary shouting. Maybe they’re a good coach, but you have fundamental personality differences that affect the relationship and your lifting. If these issues sound familiar, it may be time to find a reputable coach with a solid track record (local is usually preferred) and make sure your personalities are compatible.

If you and your coach don’t have a great relationship, it’s likely to stall your progress. [Photo courtesy Chris Doenlen]

You Aren’t Listening to Your Coach or Program

Or maybe you’re the problem. 

You and your coach have a great relationship and they’ve outlined an impeccable program, but you won’t follow it. Maybe you’re not doing everything that’s prescribed like skipping assistance work or worse, modifying the actual main training sets without discussing with your coach.

Maybe you’re combining several programs, hoping to reap the rewards of them all, but it’s simply leaving you feeling beat up and over-trained with nothing to show for it. If all of those programs were designed to be done simultaneously, they would say so. Or you’re doing a lot of “bonus” work that your coach doesn’t know about like adding exercises or weight. I know of coaches who deliberately “under-program” for some of their athletes because they know they’re going to do additional work behind their back.

It comes down to trust. If you trust your coach and your program, follow them.

You Lack Consistency

Training consistently refers to both frequency and effort. 

If you’re frequently missing sessions, you can’t expect to make the same progress as someone who is able to train regularly and complete all of their prescribed sessions each week. If you take weeks or even months off from kettlebell sport training, you can’t expect to make the same progress as an athlete who lifts all year. Similarly, you have to consistently train with the right intensity. Showing up isn’t enough – you have to give your best effort in each set.

The best program is the one you’ll follow. If you’re supposed to lift four days a week and can only make it to the gym twice, then maybe it’s time to modify the program. And if you’re not able to train with the right intensity, maybe it’s time to address the potential emotional, psychological, or physiological barriers impeding your progress.

You Aren’t Recovering

Sometimes all the training variables are right – you’re fit and a technically sound lifter with a great coach and a solid program – but you simply aren’t recovering between workouts. Maybe it’s stress with work, family, relationships, or something else. Or maybe you aren’t getting enough restful sleep or your diet is off.

The body and mind can only be pushed so far and without the ability to recover, you risk injury or burn out. Training doesn’t exist in a vacuum. Your actions and thoughts outside of the gym are just as important as what you do in the gym.

You can nail all your workouts, but that’s only half the equation. You have to recover. [Photo courtesy Chris Doenlen]

Look Honestly at the Whole Picture

It’s not uncommon for lifters to concentrate on the wrong training variables. They’ll focus too much on strengths rather than weaknesses, or blame the program when really they themselves are the problem. From time to time, it is useful to assess everything that may affect your performance: training program, coach, competition schedule, mental toughness, technique, and external lifestyle factors like work, family, and other personal relationships.

Honesty is the key to growth and so if you find it difficult to evaluate yourself objectively, then seek input from your coach and/or training partners. You may not like what you discover, but change usually requires discomfort. The performance benefits from addressing some of your limitations should be well worth it.

Your coach may be telling you things you don’t want to hear. That’s their job:

The Gym Is Not a Restaurant

Headline photo courtesy of Viljan Traningsklubb via Flickr (CC BY-SA 2.0).

The post Why You Aren’t Getting Better at Kettlebell Sport appeared first on Breaking Muscle.

The physical benefits of kettlebell sport are obvious to anyone who’s tried. This style of training builds strong but lean bodies capable of moving thousands of pounds of volume. But the mental toughness that this sport develops is the most valuable. Hours of suffering in the gym have prepared me for any obstacle life throws my way. The sport has taught me what it means to push past my self-imposed limitations to realize a stronger version of myself.

This kind of mental strength requires training just as much as the physical. To become truly relentless on the platform, you have to practice it every time you pick up the bells.

Will you live to swing another minute or crack under the pressure? [Photo courtesy of Chris Doenlen]

Get Comfortable Being Uncomfortable

Most of us feel at home in the gym, and the people we train with become a sort of extended family. We know where which kettlebells we prefer, and maybe even have a favorite platform or space to lift in.

But what happens when something’s off? What happens when you compete at a different venue and everything’s different? Are you distracted? Unable to focus on your training? Routine can be a very dangerous trap. However, by incorporating adversity into your gym sessions, you can train your mind to overcome almost any disturbance you might face in competition. Create environmental distractions like blasting annoying music or lifting where the sun is right in your eyes. Train when it’s too cold, too hot, too humid, or too dark. Plan for the worst – hope for the best.

Equipment can be a crutch. Try using a different weightlifting belt or shoes to simulate a worst-case-competition scenario where the airline loses your bag (never check your gear, folks). Try using a different style of chalk. If you’re used to wearing a headband because you sweat a lot, do a set without it and see if you can keep your focus with salt stinging your eyes.

And what about the kettlebells? Do you always lift the same style or brand? Are you prepared for a competition that uses a brand you’ve never touched before, or would you have a complete meltdown? Try lifting with different brands of bells, or if you only lift competition-style bells, try using cast iron ones. To really mix it up, lift with two different style bells at the same time.

The ability to remain relaxed and focused in adversity is paramount to a strong, competitive mindset. Avoid routine and get comfortable being uncomfortable.

Always Finish the Time

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle

Just as excellence can be a habit, so can quitting. When the clock starts, you must resolve to not put down the bells until the time is up. You have to train your will to fight no matter how bad it gets. If you allow yourself to quit today, it’s only going to make it easier to quit next time.

Losing pace? Doesn’t matter – do what you can. Focus on one rep at a time. Completely gassed? Fine, just hold the bells in rack position. Whatever you do, don’t give up. Do your time in training and you’ll be better prepared to fight for the full ten minutes in competition.

It Doesn’t Have to Feel Good, But You Have to Try

We all have days where we don’t feel like lifting. Stress or poor sleep can leave you dragging. Have you ever crafted excuses for why you won’t hit your numbers as you drive to the gym?

A lot of people will tell you that on these kinds of days, just making it to the gym is a victory in itself. Well, I’m not one of those people. I won’t pat you on the back for phoning it in. Showing up isn’t enough, especially if you’re a competitive athlete. You have to try. It probably won’t feel great. The weights may feel exponentially heavier. Your legs and lungs might burn out early. Every rep might feel like an all-out war. And despite your best effort, you still may come up short of your goal that day.

But maybe – just maybe – despite all of the distractions and stress, you pull through and have a great training day. Maybe you even exceed expectations. And maybe after conquering your sets, you leave the gym reinvigorated and life feels a little more manageable. You really won’t know unless you try.

Strength Is a Process

Building mental toughness is a practice. It’s a process that requires you to continuously push beyond your comfort zone. It takes discipline to take something that’s already difficult and make it even more challenging, but the reward of training your grit is worthwhile. Push the boundaries of what you think you’re capable of in the gym or on the platform and you’ll find be more prepared to overcome other obstacles in your life.

More ways to gain a mental edge:

The 6 Steps to Building Mental Toughness

The post Build Mental Toughness in Kettlebell Sport appeared first on Breaking Muscle.

Anatomy places a huge role in your expression of the sport lifts. For example, limb length and relative length of the humerus have a huge impact on your rack position. Athletic background, strengths, and weaknesses also influence your style.

But while we see variations in style, the principles stay the same. Whether you’re a lightweight or a heavyweight, tall or short, the following corrections to common technical errors in the kettlebell sport lifts still apply.

 Pointers from a qualified coach can help you perfect your technique.

Common Errors – Long Cycle (Clean and Jerk): 1. Hinging Too Early in the Drop

This mistake occurs when you hinge at the hip before allowing your arms to regain connection with the hips. As a result, the load is transferred primarily to the lower back instead of the legs and forces the kettlebells into a more vertical trajectory. You must use more upper body on the next clean to get the bells to the chest.

Instead, as the bells come forward, keep the shoulders back. This will ensure that the hips stay forward. Wait until the forearms are straight and connected with the hips as you transition into the backswing.

Common Errors – Long Cycle (Clean and Jerk): 2. Using Too Much Biceps in the Clean

The majority of the power in the clean should come from the legs. However, many beginning (or tired) lifters may incorrectly rely on the upper body, especially the biceps, to pull the weight to the chest. Consequently, the biceps may get too pumped, which makes the rack position much less restful. Additionally, overly worked arm muscles will undoubtedly cause you to fatigue in the overhead position.

Try to imagine your arms as ropes – loose and relaxed. Feel your legs working as you bring the bells from the apex of the back swing through to the acceleration pull. You know you’re doing it right if it feels effortless.

Common Errors – Long Cycle (Clean and Jerk): 3. Clean to Chest Is Too High

Using too much power or pulling too early may cause the bells to come in high on the chest, instead of directly into the rack position. In both cases, you waste precious energy, first in the clean, and then when making the adjustment to lower the bells into the rack position.

Wait until the bells have passed through the legs before starting the acceleration pull. Then focus on the elbows hitting the hips first, and then bringing the bells to the rack.

Sergei Merkulin, Honored Master of Sport, slow-motion Long Cycle technique

Common Errors – The Jerk: 1. Holding the Breath Overhead

There should never be a moment in any of the kettlebell sport lifts when you are holding your breath. Instead, air should flow freely and constantly, just like in any cyclical sport. Holding your breath when the bells are overhead creates unnecessary tension, which will transfer into the muscles and speed up fatigue. Make sure that you are relaxed in every part of the lift, and one of the best ways to do so is to check is with the breath.

In addition to addressing any mobility limitations, consider adding some overhead holds at the end of a workout to practice relaxation. Use competition weight, hold for 40-60 seconds, and move around. Shake out the legs, walk around the gym, or even try partial squats.

Common Errors – The Jerk: 2. Palms Facing Forward

Another common overhead position error is allowing the palms to face forward (or thumbs pointed towards each other) during lockout. This position prevents the triceps from relaxing, which means they’ll fatigue quicker. Further, this positions the bells directly over your head, which can be unfortunate if the triceps do give out. Please trust me – dropping a 32kg (70lb) kettlebell on your head does not feel good.

Keep your thumbs pointing back as much as possible when in the overhead position. The position of your hands should essentially be the same as in the rack position – thumbs back in rack, thumbs back in overhead without rotation. Practicing overhead holds and improving any mobility issues will help.

Can you spot the technique fault?

Common Errors – The Jerk: 3. Losing Connection in the Bump

Many lifters who have trouble finding a restful rack position (as if it truly exists!) often lose their hip connection in the first dip of the jerk. As a result, the bells shift or bounce in the rack before the bump and movement loses a lot of power.

Feeling the elbows on the hip or on the edge of the belt can provide a kinesthetic cue to keep that connection through the first dip. Additionally, focusing on launching the elbows with the hips instead of the kettlebells may help. I try to imagine a spring coiling straight down – building tension with compression – and then releasing to generate a powerful bump.

Alexander Khvostov, jerk technique.

Common Errors – The Snatch: 1. Throwing the Hips Forward in the Swing

Many lifters who found their way to kettlebell sport via hard-style often make the mistake of throwing the hips forward when performing swings or snatches. This forces the bell away from the lifter and he or she must overcome the trajectory by pulling the bell back and up by way of the upper back and working arm, which will heavily tax the grip.

Your body should always be in balance with the kettlebell – the bell coming forward along with the hips will just pull your weight forward even further. Instead, keep the hips back and let the legs to the work. Then you can utilize your bodyweight by sitting back to assist in the acceleration of the pull.

If you’re a hard-style lifter, learning to let your legs do the work might take some getting used to.

Common Errors – The Snatch: 2. Pulling Too Early

Similarly to the clean, pulling too early in the snatch will fatigue the upper back, arms, and grip especially. This happens when you start the acceleration pull before the kettlebell has passed through the legs.

As a drill, try practicing high swings to understand the timing of the acceleration pull. As you swing, wait until the bell comes to just below hip level before sitting back and pulling the bell up the eye level. Work in sets of at least 30 reps. Your legs should be on fire.

Common Errors – The Snatch: 3. Not Using Rotation in the Acceleration Pull

Unlike the clean, the snatch is a unilateral movement, which allows you to use your body’s rotational power to assist in the pulling phase. This is accomplished by pushing off the toes on the weighted side to shift that side’s hip and shoulder back.

Many lifters miss out on this extra power by keeping the trajectory of the bell in the sagittal plane. However, utilizing that rotational power should make the movement easier and more efficient, which translates to more reps.

Anton Anasenko, Honored Master of Sport, slow-motion snatch technique.

Dial in the Details

Using a mirror and recording video of training sets are extremely helpful in diagnosing technical mistakes. Even if you train under the eyes of a very skilled coach, tools like a mirror and a camera can help resolve any discrepancies between what you feel and what you or your coach sees.

If you find yourself making one or more of these common mistakes, it may be worthwhile to drop back down to lighter kettlebells to work on technique. Once you’ve mastered the movement, increase the weight slowly – ideally in 1-2kg increments – until you reach your competition weight.

A high level of technical proficiency is important in any sport. The high-rep nature of kettlebell sport means any error or extra tension, no matter how slight, will be compounded over a ten-minute set. Prioritizing technical efficiency in all phases of the lifts is the key to increasing your results in the long run.

You’ll Also Enjoy:

• An Introduction to Kettlebell Sport Training Methodologies
• The Beginner’s Guide to Competing in Kettlebell Sport
• 8 Tips for Success for Kettlebell Sport Athletes
• New on Breaking Muscle Today

Photos courtesy of Chris Doenlen.

The post Troubleshooting Technique Errors in Kettlebell Sport appeared first on Breaking Muscle.

The programming variables addressed here are most important for kettlebell sport, but could be applied equally to programming for any sport. Review these factors when designing a program so you can provide sustainability for your athlete and ensure he or she reaches the desired goal.

Length of the Training Cycle

The first decision to make when designing a program is the length of the training cycle. This decision will be influenced by a number of factors, such as the goals of the athlete and the annual competition schedule. I usually choose 2-3 important competitions each year for which I want to be in top condition and try to plan my training cycles around those meets. This gives me 3-6 months between major events.

I build training cycles in 8-12 week blocks, based on the athlete’s experience and current condition. If you are out of shape or transitioning to heavier kettlebells, you may need more time to prepare. If you’re a well-conditioned athlete who already has some experience with your competition weight, you will need less time.

This amount of time is usually enough to establish a decent foundation through volume with light kettlebells and then build intensity with heavier weights as competition approaches. Consider a periodized program that progresses through dedicated phases to develop the following qualities (in this order):

1. Power/strength
2. Hypertrophy (optional)
3. Power endurance
4. Muscular endurance

Determining the proper training cycle length is the first step to effective programming.

Assistance Exercise Selection and Progression

Early in the training cycle, when kettlebell weights are still light, it’s a good time to develop power and strength with general exercises like full squats and deadlifts. Then as competition approaches, shift the focus to more sport-specific movements, like high-rep partial jump squats and partial deadlifts. These movements aim at building the power endurance and muscular endurance required for success in kettlebell sport.

Legs and lungs are two of the girevik’s greatest assets, so it’s no surprise that high-rep squat and deadlift variations tend to be the principal exercises for developing both. Other training staples are various abdominal and lower back exercises, high-rep pressing movements like push ups, bench press, or overhead press, and running and rowing for cardiovascular gains.

Early in the training cycle is also a good time to address weaknesses or imbalances. For example, I might do more pull ups, single-leg movements (like split squats or lunges), and various corrective exercises. As the volume and intensity build in the sport lifts, I’ll take those exercises out. Assistance exercises should evolve from more general movements earlier in the training cycle to more sport-specific movements as competition grows closer.

Peaking for Competition

The entire training cycle is aimed at preparing the athlete to reach top condition on the day of competition. Hitting PRs in the gym is nice, but it doesn’t mean anything if you can’t perform when it counts.

To ensure peak performance on the platform, the program should adhere to the principles of progressive overload. Typically, this involves 3-4 weeks of increasingly difficult training sessions, followed by a lighter week. This recovery week is where adaptation to the stress of the previous weeks actually occurs. This adaptation makes the athlete stronger and fitter, meaning that the deload week is a critical element.

An 8-12 week program could contain 2-3 of these 3-4 week cycles, and each 3-4 week cycle builds on the previous one. The final weeks will be the most challenging, then the athlete will take a deload week leading up to the competition.

As volume tapers and fatigue is reduced, the athlete benefits from a “super-compensation” effect. This occurs when stress and fatigue are reduced and the athlete is able to recover from the training cycle. Upon realizing the full adaptations of the training, the athlete should feel ready to give a true maximal effort on the day of competition.

During the final taper week, most kettlebell sport athletes will train only the sport lifts. These will be done at competition weight and pace, but for much shorter timed sets, as shown below:

• Monday: A 5-minute set followed by a 2-minute set
• Wednesday: A single 3-minute set
• Friday: Rest
• Saturday: Competition

Remember, less is more during the taper.

The goal of any program is to arrive at the day of competition physically and mentally prepared for a maximal effort.

Use Small Competitions as Training Opportunities

Competing is a skill.

It requires learning how to manage your nerves, nutrition, sleep, mindset, a bad judge, and your warm up and recovery routines. The more you compete, the more opportunities you have to sharpen these skills. Ivan Denisov, Honored Master of Sport and world champion in all kettlebell sport disciplines, once told me, “A bad competition is better than a good training session.”

With this in mind, I like to find smaller competitions that will gain some platform experience, even if I don’t intend to give a 100 percent effort. If the meet is earlier in the training cycle, maybe I’ll choose to lift 24kg or 28kg kettlebells instead of 32kg, which is the men’s professional weight. Or if it’s closer to my big competition, maybe I’ll do a seven- or eight-minute control set instead of going the full ten-minute time limit. In any case, all time on the platform is time well spent.

Implement Technical Adjustments

As athletes, we should always strive to become more efficient in our technique. In kettlebell sport, little differences in positioning and breathing can have a profound impact on your results. Watch video from the top lifters from 5-10 years ago and compare it to how they lift today. You’ll spot several tweaks and changes in their technique.

Denis Vasilev is a great example of a high-level lifter who consistently returns to lighter weights for technical refinement. In this video, you’ll see how he’s adjusted to a narrower stance and has changed his clean. The kettlebells used to come up high to his shoulders before dropping into rack position, and now the bells come directly to his hips.

Consider dedicating a month after your next big competition to refining your lifts. It’s extremely difficult to make any meaningful change with your competition weight if you don’t first drill with lighter bells. Thus, the beginning of a training cycle can be a great opportunity to address some of your technical limitations.

Practice in front of a mirror, or film your sets from multiple angles. Try to make the bells feel as light as possible while eliminating all unnecessary effort or tension throughout the lift.

Use very light weights at first, even 16kg if you usually compete with 32kg. As you ingrain these technical changes into your central nervous system, slowly increase the weight in 2kg increments or less (if possible). The smaller the jump, the less likely you’ll lose the adjustment.

Program Smart for Competitive Success

Keep in mind these points when programming for your next competition: 

• 8-12 weeks is a great time frame to use as a backbone to a training program.
• Periodize assistance exercises from the general to the specific.
• Incorporate progressive overload.
• Build a taper in the final cycle leading up to competition to ensure peak performance.
• Plan to use small meets along the way to develop competitive experience.
• Technical adjustments should be addressed early in the training cycle with light weights.
• Load should be increased gradually in 2kg increments or less (if possible).

As coaches, we must do our best to account for these training variables by being honest about our athletes’ abilities. For example, an inexperienced athlete with little or no training experience might need to spend more time developing a physical foundation and body awareness through general, full-range movements like squats. Conversely, a well-rounded athlete with a good athletic background may only need to focus on refining technique and developing his or her body to accommodate the specific demands of the sport.

Lastly, remember that training does not exist in a vacuum. There are other variables outside of the gym that can have a great impact on training, like family, relationships, and work. Be dynamic in your planning so you can accommodate the inevitable fluctuations in your athletes’ lives.

More on Kettlebell Sport:

• The Beginner’s Guide to Competing in Kettlebell Sport
• Hardstyle, Girevoy, or CrossFit? How to Decide Which Kettlebell Style Is Best
• How to Do the Perfect Kettlebell Clean
• New on Breaking Muscle Today

Photos courtesy of Chris Doenlen / NAZO.

The post The Recipe for Effective Kettlebell Sport Programming appeared first on Breaking Muscle.

But until that day is possible, we can only learn from our errors and share our wisdom with others in hopes that they’ll benefit from our blunders. Here are five things I wish I knew when starting kettlebell sport.

Tip #1: Invest in 2kg Increment Kettlebells

When I first started lifting, the only competition kettlebells available were the “traditional” weights in 4kg increments – 8, 12, 16, up to 40kg – and they were available primarily through two main vendors in the United States. No, we weren’t exactly spoiled for choice, but compared to the 8kg increments experienced by my predecessors, my options seemed rather comprehensive.

Kettlebells at Texas Kettlebell Academy (Austin, TX)

Today, there are at least half a dozen vendors in the U.S. providing high-quality kettlebells in 2kg increments. These in-between bells help bridge the gap between competitive weights. These gaps feel exponentially greater as you approach the professional level (24kg for women, and 32kg for men). The greatest benefits to using 2kg increment kettlebells are that they help you maintain a higher level of technical proficiency during the transition and allow your bones and soft tissues to adapt more gradually to the heavier load.

If the budget affords it, I highly encourage purchasing some “in-betweeners.” If you’re not afraid of a little DIY, one- or even half-kilogram increment bells can be made using open-mold models.

Tip #2: Regularly Switch Between Biathlon and Long Cycle

After over two years of steady training for biathlon (a competition in two events, jerk with two kettlebells, then snatch with one kettlebell), I reached a breaking point. Not only were my numbers not growing, I was worn down physically, mentally, and emotionally. After a disappointing performance, Denis Vasilev, multiple-time world champion, world record holder, and one of the nicest guys I know, suggested I try long cycle (the single event of clean and jerk with two kettlebells) – just for a month or two. “You never know,” he said, “you might like it better than biathlon.” Yeah, okay, Denis – we’ll see!

The next week I started long cycle. And you know what? I did like it. But most importantly, it provided a much needed mental and emotional break from my previous training. And since I had never trained in long cycle before, pretty much everything I did was a personal record. I was able to have fun again and also improve some technical issues with my jerk without obsessing over my results. I also learned more about timing and using my bodyweight as leverage in the clean, which carried over to the snatch. Long cycle became an important teaching tool for improving my overall technique.

Chris Doenlen – Long Cycle at US Nationals 2014

Each discipline develops the athlete differently. Biathlon requires greater amounts of local muscular endurance due to the high overhead volume. Conversely, long cycle demands exceptional conditioning. Thus it’s important to spend time in both (though not necessarily during the same training cycle) to be well-rounded and prevent burn out.

Tip #3: Don’t Copy Anyone Else’s Technique

Understand that certain technical nuances work for a particular lifter due to his or her strengths, weaknesses, and physical attributes like height, weight, and length of torso and limbs.

After studying the great lifters, turn that attention on yourself. Be honest with your assessment and determine what’s working and what isn’t. Imitation can be a powerful learning tool, but at some point you have to find your own way. I hate to be so trite as to quote Bruce Lee, but his words really apply here – “Absorb what is useful, discard what is useless, and add what is specifically your own.”

Tip #4: Strength Will Only Get You So Far

Ever since I started lifting in high school, I’ve wanted to put more and more weight on the bar. Even when I was spandex-deep into cycling, I was still lifting heavy in the gym. It’s no surprise that I kept trying to lift heavy as often as possible when I began in kettlebell sport. But while strength is important in this sport, it’s not the most important aspect.

Sergey Rachinskiy – Kettlebell Sport Legend and Guinness World Record Holder 

With endurance on one side of the fitness spectrum and strength on the other, kettlebell sport falls somewhere in the middle. You could go to either extreme and run a marathon or max out your deadlift, but the farther you stray from the specific demands of the sport, the less you’ll be rewarded for your effort. Maximum strength is important for well-rounded fitness, but it has very little carry over to kettlebell sport.

Tip #5: It’s Okay to Have an Off-Season

Unlike other sports, kettlebell lifting doesn’t really have an off-season. There are competitions year-round, so it’s easy to get so absorbed in your results that you lose sight of everything else. You might lose your balance, whether physically via overuse injuries or muscular imbalances, or mentally and emotionally by investing too much of your identity and self-worth into your results.

“Following these five suggestions will help reduce the risk of injury and burnout, and provide you with a healthy body and mind.”

Sometimes you need a break from kettlebell sport, and that’s okay – it really is. Take a week, a month, or even a few months off after a big training cycle and play other sports. Address some of those imbalances or weaknesses. Once you feel like you’ve regained your footing, you’ll come back feeling rejuvenated.

Kettlebell Sport for Longevity

Of course there are many more lessons, but these are the most fundamental. Following these five suggestions will help reduce the risk of injury and burnout, and provide you with a healthy body and mind. Kettlebell sport has a great reputation for longevity – it’s not uncommon to see athletes in their sixties and seventies on the platform. In this context, it’s important to adjust your focus beyond what’s going to make you a better lifter today, and look forward to the years to come.

More on training with kettlebells:

• Strategies for Success at Kettlebell Sport Competition
• From Circus Acts to World Titles: The History of Girevoy Sport
• Hardstyle, Girevoy, or CrossFit? How to Decide Which Kettlebell Style is Best
• New on Breaking Muscle Today

Photo 1 courtesy of Aaron Vyvial. 

Photo 2 courtesy of Chris Doenlen.

Photo 3 courtesy of Sergey Rachinskiy.

The post Kettlebell Sport: 5 Things I Wish I Knew When I Started appeared first on Breaking Muscle.

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’ articleAn Introduction to Kettlebell Sport Training Methodologies.

Click to Download Chris Doenlen’s KB Sport Training Program

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.

Click to Download Chris Doenlen’s KB Sport Training Program

The post Kettlebell Sport Training with World Champion Chris Doenlen appeared first on Breaking Muscle.

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.

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 4 Day 1

Long Cycle (2 Kettlebells)

LC Repeats: 4 mins x 3 sets (5-7′ rest)
(1) Comp Weight @ Comp Pace +1rpm
e.g. 24kg @ 8rpm
(2) Comp Weight -4kg @ Comp Pace + 2rpm
eg.g 20kg @ 9rpm
(3) Comp Weight – 8kg @ Comp Pace +3rpm
e.g. 16kg @ 10rpm

(1) Close Grip Bench / Push ups: 2 sets x 35 reps
(2) Bent Over Row: 3 sets x 25 reps
(3) Bar Hangs: Max Time

Long Cycle (1 Kettlebell)

LC Repeats: 4 mins x 3 sets (5-7′ rest)
(1) Comp Weight @ Comp Pace +0-1rpm
e.g. 16kg @ 8-9rpm
(2) Comp Weight @ Comp Pace +0-1rpm
e.g. 16kg @ 8-9rpm
(3) Comp Weight @ Comp Pace +0-1rpm
e.g. 16kg @ 8-9rpm

(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 4 Day 2

Long Cycle (2 Kettlebells)

LC Comp Style: 8 mins
Comp Weight @ Comp Pace -1-2rpm
e.g. 24kg @ 5-6rpm

(1) Jump Squats: 2 sets x 50 reps
(2) Partial Deadlifts: 2 sets x 50 reps
(3) Hyperextensions: 4 sets x 25 reps
(4) Hanging Leg Raises: 3 sets x 10-20 reps

Long Cycle (1 Kettlebell)

LC Comp Style: 8 mins (4′ R/L0
Comp Weight @ Comp Pace -1-2rpm
e.g. 16kg @ 6-7 rpm

1m each exercise // 1-2 rounds (0-60 sec rest)
(1) KB Jump Squats (2) Push ups (3) KB Deadlift
(4) Alternating OH KB Press (5) KB High Pull
(6) Burpees (7) KB Russian Twist

Week 4 Day 3

Long Cycle (2 Kettlebells)

LC Intervals: 2 mins x 5 sets (2′ rest)
Comp Weight @ Comp Pace +1rpm
e.g. 24kg @ 8rpm (16 per set)

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) Pullups
(6) Burpees (7) KB Russian Twist

Long Cycle (1 Kettlebell)

LC Intervals: 2 mins x 6 sets (2′ rest) / 3R + 3L
Comp Weight @ Comp Pace +1rpm
e.g. 16kg @ 9rpm (18 reps per set)

Aerobic HR Zone: 20-30 minutes
Run, row, swim, bike, etc.

The post Strength & Conditioning – Chris Doenlen: Kettlebell Sport, Week 4 appeared first on Breaking Muscle.

I fell in love with suffering when I found cycling. It was my first introduction to endurance sports and I dove head first into the training, the spandex, and the shaved legs. During those long, agonizing hours on the bike, skin salty and sunburned, eyes weary from the wind and the glare from the road, you begin to ask yourself, “How long can I possibly keep this up?”

One voice whispers, “Stop. Quit. Go home. You don’t have anything to prove.”

Then the other says, “Just a little farther. Keep going. Keep pedaling. You can take it. Just a little more.”

Your body wants to stop, to rest – but you keep pushing towards the edge. You prolong the suffering just a little longer.

Suffering Is the Real Endurance Sport

Cycling as a sport has always fascinated me. It’s not always the fastest sprinter or the strongest hill climber who wins the grand tours. Rather, the rider wearing the yellow jersey and sipping champagne on the Champs-Élysées is the one who was able to fight through the pain and fatigue greater than the others for the entirety of the race.

It’s a concept I’ve been revisiting in the context of kettlebell sport – a test of strength endurance in which athletes lift for ten minutes straight. I had always placed too much value in the strength portion. At 165 pounds, lifting two seventy-pound kettlebells is about 85% of my bodyweight. So I thought I needed to be strong and powerful to succeed. But now I’m truly beginning to understand that kettlebell sport really is more of an endurance sport than anything else.

The Secret to Success at Cyclic Sports

This shift was completely reinforced by my interaction with visiting coaches and athletes from Russia and Kazakhstan a few months ago. They, more than anything else, consider themselves endurance athletes. In fact, endurance training is more than just a form of cardio for their kettlebell training, it’s a passion.

Ivan Denisov (absolute record holder in every discipline) runs marathons, Yevgeney Goncharov is quite the accomplished cyclist, and Aleksander Khvostov does a thousand burpees for a workout (okay, not necessarily a traditional endurance sport, but still plenty of suffering involved). This kind of training is beyond what’s required for most; yet, they still put in the long, agonizing hours out of pure love of suffering.

In these cyclic sports, it’s all about finding little moments of relaxation – not power, speed, or strength. Yes, these elements are important, but not as important as learning to feel comfortable holding two seventy-pound kettlebells over your head for the sixtieth repetition. It’s about being able to flip the switch between tension and relaxation within the blink of an eye. Even an extra second too long of tension is too much. Over sixty reps, that’s an entire minute in wasted strain.

The Beauty of the Ten Minutes

To me, kettlebell sport will always be about the ten minutes. When I first started, I caught onto this idea that it was more important to endure the time, to go the full distance, than it was to hit the same number of reps and stop the set early. I think for beginners especially, the first goal shouldn’t be the reps, but the time. Because something happens to you during those last two minutes, where the whispers begging you to stop have turned into deafening cries. In these final two minutes your true character is revealed.

I’d rather miss ten reps in a row and hit my head each time, than quit. I may not be the strongest or the most technical lifter on the platform, but I will suffer. And I’d rather die than put the bells down before that clock runs out.

Click Here to Start Your Free Kettlebell Sport Workouts

Photo 1 courtesy of Shutterstock.

Photos 2&3 courtesy of Chris Doenlan.

The post The Beauty of Suffering in Kettlebell Sport appeared first on Breaking Muscle.

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.

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 3 Day 1

Long Cycle (2 Kettlebells)

LC Repeats: 5 mins x 2 sets
(1) Comp Weight @ Comp Pace
e.g. 24kg @ 7rpm
(2) Comp Weight @ Comp Pace
e.g. 24kg @ 7rpm

(1) Overhead Press: 2 sets x 35 reps
(2) Pull ups: 4 sets x 7-10 reps
-or- Pull downs (banded, machine): 3 sets x 15 reps
(3) Dips: 2 sets x 20-25 reps
(4) Shrugs: 2 sets x 35 reps

Long Cycle (1 Kettlebell)

LC Repeats: 5 mins x 2 sets (5-7′ rest)
(1) Comp Weight @ Comp Pace
e.g. 16kg @ 8rpm
(2) Comp Weight @ Comp Pace
e.g. 16kg @ 8rpm

(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 3 Day 2

Long Cycle (2 Kettlebells)

LC Comp Style: 7 mins
Comp Weight @ Comp Pace -1-2 rpm
e.g. 24kg @ 5-6rpm

(1) Jump Squats: 3 sets x 25 reps
(2) Partial Deadlifts: 3 sets x 25 reps
(3) Hyperextensions: 4 sets x 20 reps
(4) Hanging Leg Raises: 3 sets x 10-20 reps

Long Cycle (1 Kettlebell)

LC Comp Style: 7 mins (3:30″ R/L)
Comp Weight +2-4kg @ Comp Pace -2-3rpm
e.g. 18kg @6rpm // 20kg @ 5rpm

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 3 Day 3

Long Cycle (2 Kettlebells)

LC Intervals: 1:40 mins x 6 sets (1:20″ rest)
Comp Weight @ Comp Pace +1-2rpm
e.g. 24kg @ 8-9rpm (14 reps per set)

Aerobic HR Zone: 20-30 minutes
Run, row, swim, bike, etc.

Long Cycle (1 Kettlebell)

LC Intervals: 1:40 mins x 6 sets (1:20″ rest) / 3R + 3L
Comp Weight @ Comp Pace +2rpm
e.g. 16kg @ 10rpm (~16 reps per set)

Aerobic HR Zone: 20-30 minutes
Run, row, swim, bike, etc.

The post Strength & Conditioning – Chris Doenlen: Kettlebell Sport, Week 3 appeared first on Breaking Muscle.

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.

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 2 Day 1

Long Cycle (2 Kettlebells)

LC Repeats: 4 mins x 2 sets (5-7′ rest)
(1) Comp Weight @ Comp Pace +/-1
e.g. 24kg @ 6-8rpm
(2) Comp Weight @ Comp Pace
e.g. 24kg @ 6-8rpm

(1) Close Grip Bench / Push ups: 3 sets x 20 reps
(2) Bent Over Row: 3 sets x 20 reps
(3) Bar Hangs: Max Time

Long Cycle (1 Kettlebell)

LC Repeats: 4 mins x 2 sets (5-7′ rest)
(1) Comp Weight @ Comp Pace +1rpm
e.g. 16kg @ 9rpm
(2) Comp Weight @ Comp Pace +1rpm
e.g. 16kg @ 9rpm

(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 2 Day 2

Long Cycle (2 Kettlebells)

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

(1) Jump Squats: 2 sets x 35 reps
(2) Partial Deadlifts: 2 sets x 35 reps
(3) Hyperextensions: 4 sets x 15 reps
(4) Hanging Leg Raises: 3 sets x 10-20 reps

Long Cycle (1 Kettlebell)

LC Comp Style: 6 mins (3′ R/L)
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) Push ups (3) KB Deadlift
(4) Alternating OH KB Press (5) KB High Pull
(6) Burpees (7) KB Russian Twist

Week 2 Day 3

Long Cycle (2 Kettlebells)

LC Intervals: 1:15 mins x 8 sets (1:15″ rest)
Comp Weight @ Comp Pace +1rpm
e.g. 24kg @ 8rpm (11 reps per set)

1m each exercise // 1-2 rounds (0-60 sec rest)

(1) KB Jump Squats (2) Push ups (3) KB Deadlift
(4) Alternating OH KB Press (5) Pullups
(6) Burpees (7) KB Russian Twist

Long Cycle (1 Kettlebell)

LC Intervals: 1:15 mins x 8 sets (1:15″ rest) / 4R + 4L
Comp Weight @ Comp Pace +3rpm
e.g. 16kg @ 11rpm (~14 reps per set)

Aerobic HR Zone: 20-30 minutes
Run, row, swim, bike, etc.

The post Strength & Conditioning – Chris Doenlen: Kettlebell Sport, Week 2 appeared first on Breaking Muscle.

I treat kettlebell sport like another job. In fact, if you add up the total number of hours I spend training each week it would definitely qualify for at least a part-time position.

Click Here to Start Your Free Kettlebell Sport Workouts

I treat kettlebell sport like another job. In fact, if you add up the total number of hours I spend training each week it would definitely qualify for at least a part-time position.

But as an athlete, there’s more to your sport than just the actual physical preparation – the number of hours spent in the gym. There’s nutrition (both preparing and eating meals), supplementation, sleep, managing stress, tending to callouses, and mobility work. Then there’s also the research: reviewing footage of my lifts, critiquing my technique, watching other lifters, and reading relevant articles.

And after that there’s the fact that I’m just constantly thinking about it. I’ve practiced technique in front of mirrors in public restrooms, while waiting for food to microwave in office kitchens, and even while waiting for the metro. I call it “air jerking” and it looks as funny as it sounds.

You don’t ever really turn it off. Not an hour goes by without something reminding me of kettlebell sport. It’s the same way powerlifters, bodybuilders, CrossFit Games competitors, fighters, and other athletes think about their sports, too. Forget about half-assing it, you can’t even three-quarters-ass it and expect to win. You’ve got to be all in, all the time.

Sure, I’m definitely riding that edge of obsession. But remember, it’s more than just a hobby for me, more than just an activity that keeps me fit. I make my living as a trainer and coach, so it really is my job. So what does it look like to train for kettlebell sport?

Main Training Sets

The competitive events for kettlebell sport are jerk, snatch, and long cycle (clean and jerk (pictured below)). For the uninitiated, I think the easiest way to describe it is “endurance Olympic lifting with kettlebells.”

Divided by weight class, athletes lift a sub-maximal weight for ten minutes without stopping for as many reps as possible. Traditionally, an athlete competes in a biathlon of jerk and snatch, snatch only, or long cycle only. As a cyclical sport, the training methodologies resemble those of other endurance sports like running.

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 effort 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 four 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 for 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 from competition will be vastly different from 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 for 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

For those interested in kettlebell sport for fitness or for competition, it is highly recommended to find a reputable coach. Find someone with experience who can guide you through all aspects of the training such as gear, assistance work, pacing, recovery, and preparation.

While the rate of injury in kettlebell sport is low compared with other sports, it is important to learn proper technique and training progressions to ensure safe lifting. Training for kettlebell sport often results in increased lean muscle and fat loss as well as improvements in strength, conditioning, endurance, coordination, flexibility, joint health, and mental toughness.

Click Here to Start Your Free Kettlebell Sport Workouts

The post An Introduction to Kettlebell Sport Training Methodologies appeared first on Breaking Muscle.

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.

Click to Download Chris’s KB Sport Training Program (Excel Sheet)

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