Russian Kettlebell Training – Proper Training Cycle for Optimal Results
Posted on | May 17, 2008 | 1 Comment
For anyone new to Russian Kettlebell training, many questions arise:
- What exercises should I choose?
- How long should my workouts be?
- How often should I train?
- What kettlebells should I use?
Every Kettlebell workout should include:
Exercises that develop endurance and overall function
- Strength specific exercises
- Technique specific exercises
- Classic kettlebell exercises with kettlebells of various weight
- Intensity of weekly workouts must vary between high and low intensity
Example of weekly training intensity cycles:
- 1st workout of the week is light in volume and weight
- 2nd workout of the week should be a tough one. High intensity.
- 3rd workout of the week should be medium intensity.
- 4rd workout of the week should be medium to high on the intensity scale.
Same methodology goes for the weekly cycles.
Last week of month should be lighter than previous weeks. Training volume and intensity should be decreased to ensure proper recoverability.
Intensity/toughness of workouts is a wave-like cycle. Intensity goes up and down ensuring that athlete gets plenty of rest and recovers properly.
After the end of the month’s cycle – review results.
Are you stronger and leaner? Look up your goals and see if you are any closer.
Based on the results, update your training plan for the next month.
Changes in training volume, weight, and intensity must be implemented.
Recommended exercises for endurance and overall function:
- jogging / running (constant speed, intervals)
- kettlebell juggling
- obstacle course training
Recommended exercises for developing strength:
- Classic Kettlebell Exercises (Double Clean and Press, Snatch)
- Squats
- Deadlifts
- Kettlebell Presses
Notes: Do 10-15 reps in each set. Rest 2-2.5 minutes
Upon completion of first 1-2 months of training carefully review the progress that you had made.
Plan next 1-2 months accordingly.
References:
Vorotinzev, A., “Kettlebells – sport for the strong and healthy”. Soviet Sport, 2002
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September 29th, 2008 @ 6:13 am
[...] High volume work is a must for any kettlebell training program (read Proper Training Cycle for Optimal Results) [...]