A few days ago I was directed to a wonderful Kettlebell Sport Program site by fellow Girevik and USAKL Member, Steve Matthews. If you get a chance, be sure to check out his site, it is full of GS fun! The Program was put together by Kalle Pyykkönen specifically maximizing performance in the Biathlon(Double Jerk followed by Snatch) in Kettlebell Sport Competition. The site is very slick (AND FREE). Just put in your goals for each lift, your kettlebell size for competition, the bells you have available to train with, and how difficult of a training curve you want (the steep curve provides an easier transition). The cyclical program is 3x/week with light cardio and mobility on your off days with 21 total Biathlon training days, the last being your competitive event or testing. If you are interested in GS and dont have an idea how to start your specific training, this is a GREAT RESOURCE.
Keri and I will be able to put in two cycles of the program before the IKFF Nationals in November. There are pretty specific parameters to use with this program, the following is from Kalle’s site;
This program is to be done on three non-consecutive days per week or every other day. Extra rest days could be added between heaviest training sessions. So completing the whole program takes from six to eight weeks. Last session of the program is a competition or test session to test ten minute maximums of the lifts.
1st set is done with static hold in top position. Static hold is minimum of five breaths but can be as long as 30 seconds on low reps. It’s goal is to build strength and make top position more stable. First set is usually done with bells heavier than competition bells. Rest after first set should be 1-3 minutes in jerk and 0-90 seconds in oaj and snatch.
2nd set is also a strength set and is done with exaggerating pause on top position. Pause should be at minimum of two breaths. Goal of this is to learn not to hold your breath during lifting and learning to relax under weight. Rest after second set should be 1-3 minutes in jerk and 0-90 seconds in oaj and snatch.
3rd and 4th sets are work sets and are done with only 30-60s. rest between sets. They should be done with competition pace or 1 rpm higher tempo. These sets are usually done with bells lighter than competition bells.
Assistance exercises are added mostly to the first three sessions of each six session microcycle. Several sets of heavy swings, squats, presses and core work are recommended. Light to moderate aerobic training should be done on days between training sessions.
Dynamic Warm-up (10-15 min)
|Ses #||Lift||Set 1 – 28kg||Set 2 – 24kg||Set 3 – 20kg||Set 4 – 20kg||Total kg|