This basic 9 week program template is designed to get kettlebell sport novices ready to lift for Århus Kettlebell Cup.
The aim of this competition is to do 5 minutes of clean and jerk without setting the kettlebells down. This template is not designed for traditional GS, however it may be tweaked for GS for newcomers to the sport.
For the dedicated, the Kettlebell Long Cycle program “Bogatyr Rising” will take your performance to a competitive level.
You can rest in the overhead position, in the rack position or by doing small swings between the legs. Remember push press or press are also allowed in this competition to keep things simple (A small video is coming next week, when I get time).
In competition, men use 2 kettlebells , women 1 kettlebell only. Men can choose to lift 2×16, 2×20 or 2x24kg. Women can choose 8, 12 or 16kg. The heavier the bells, the more points.
EDIT: This template could also be used to train snatch. Follow the guidelines for women since they use 1 kettlebell and change hands once. A slow tempo for snatch would be 16 RPM (Reps per minute) and fast would be over 22 per minute.
Check out the Kettlebell snatch program: from zero to hero
The main methodology of this program is based on time ladders. Get ready for some volume…
Aim to keep the same tempo on all sets. Do not go at maximum speed on the first sets, and die on the following sets… 6-10 Reps per Minute is a realistic tempo for most people. Start with a light weight (2x16kg for guys, 8-12kg for women) and see how it goes.
Increase tempo when you can do 5 minutes at 8RPM without setting the bells down or alternatively, go the next kettlebell size up.
Do not rush the transitions between the 2 movements. Mark the Clean briefly and do the same with the jerk or Push press. Watch the video below. 2 different tempos, but still clear reps.
The program is designed to be done 3 times a weeks.
If you haven’t much experience with kettlebells and are a guy, you might have to stick to 1 kettlebell for the first 3 weeks, and then repeat the same cycle with 2 kettlebells.
Part 1: warm up 5-10′
Part 2: kettlebells
Clean + Jerk. Women change hands halfway through the sets. Unless specified, keep the work to rest ratio about 1:1.
- 1’30″= 1 min (1′) 30 sec (30″)
- #1 = set number 1
| Week | Session #1 | Session #2 | Session #3 |
| 1 | 1 ladder:#1: 30 “#2: 60″#3: 90″#4: 120″ | #1: 30 “#2: 60″#3: 90″#4: 120″#5: 30″#6: 60″ | #1: 30 “#2: 60″#3: 90″#4: 120″#5: 30 “#6: 60″#7: 90″ |
| 2 | #1: 30 “#2: 60″#3: 90″#4: 120″#5: 30 “#6: 60″#7: 90″#8: 120” | #1: 30 “#2: 60″#3: 90″#4: 120″#5: 30 “#6: 60″#7: 90″#8: 120″#9: 30″#10: 60″ | #1: 30 “#2: 60″#3: 90″#4: 120″#5: 30 “#6: 60″#7: 90″#8: 120″#9: 30″#10: 60″#11: 90″ |
| 3 | #1: 30″#2: 60″#3: 90″#4: 120″#5: 30 “#6: 60″#7: 90″#8: 120″#9: 30″#10: 60″#11: 90″#12: 120” | #1: 30″#2: 60″#3: 90″#4: 120″#5: 30″#6: 60” | Test 5’5′ rest1 set at 50% of RM |
| 4 | 10 sets of 60″. 60″ rest between sets. | #1: 1′#2: 2′#3: 3′ | #1: 1′#2: 2′#3: 3′#4: 1′ |
| 5 | #1: 1′#2: 2′#3: 3′#4: 1′#5: 1½’ | #1: 1′#2: 2′#3: 3′#4: 1′#5: 1½’#6: 2′ | Test day5′ rest1 set at 50% of RM |
| 6 | #1: 1′#2: 2′#3: 3′#4: 1′#5: 1½’#6: 2′#7: 2½’ | #1: 1′#2: 2′#3: 3′#4: 1′#5: 2′#6: 3′ | 5 sets of 2′. 90″ rest between sets. |
| 7 | #1: 1′#2: 2′#3: 3′#4: 1′#5: 2′#6: 3′#7: 1′ | #1: 1½’#2: 2½’#3: 3½’#4: 1′ | Test day5′ rest1 set at 50% of RM |
| 8 | #1: 30 “#2: 60″#3: 90″#4: 120″#5: 30 “#6: 60″#7: 90″ | #1: 1′#2: 2′#3: 3′#4: 1′#5: 1½’#6: 2′ | 4 sets of 3′. 2-3′ rest between sets.2 sets of 1′ sprints.(As fast as possible) |
| 9 | 7 sets of 90″. 60″ rest between sets. | 7 sets of 1′ sprints. 120″ rest between sets. | Competition day |
Twice a week, follow up the clean and jerk practice with: 1 set of 1 swing + 1 Clean complex going for near max reps, with the next size kettlebell.
By week 6, try to keep the work to rest ratio down to 2:1 instead of 1:1 between sets.
Week 9 drop assistance exercises, keep the conditioning.
On test days, start a little slower than the pace you use when training. Speed up towards the end and try to last as long as possible.
Save time and frustration with Online training.
Part 3: assistance strength training
Pick 2 compound lifts each session, using a resistance 6-8RM for 3-4 supersets.
In those 9 weeks, the idea is to increase work capacity in the major muscle groups, not so much dramatically increase strength or bulk up. If you want to stick to one of your routines, that’s fine, but the idea is to not do too much total volume so that you can focus on kettlebell training.
Ex:
- A1 Squats + A2 Push press
- B1 Romanian Deadlift + B2 Close bench press
- C1 Lunges + C2 Dips
- D1 Sumo dealift + D2 Incline press
Shoulder remedial work: 3 sets 8-20 reps, choose 1 exercise: cuban press, face pulls, pull aparts, scarecrows, body rows… and rotate exercise each session.
Part 4: extra conditioning/ GPP
Spend about 8-12 minutes doing interval training. This can be fast rope skipping, sled dragging, plate pushing, resistance band sprints, burpees, hitting the sandbag, or throwing medicine balls…
Do not stick to the same exercise or interval protocol for every session. Use both short (Ex: 8″ on/12″ off) and longer intervals (45″ on /15″ off)
Part 5: drink a recovery shake and Stretch
- Buy kettleguards here
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Greetings! On the ladders you list, 30″ is 30 seconds, then 60″ is 60 seconds, correct? And you should shoot for using competition weight bells after a breaking in period, right? I just want to be sure I’m using the program correctly – Thanks!
Hi William, you’re absolutely right on both count.
Optimally, you’d have about 3 months training with competition weight before stepping up to the platform, after a period where you built up endurance and technique with lower weights.
Hi Thierry,
I’m new to the world of kettlebells, and am excited to use the program that you’ve laid out. I only have one kettlebell at the moment, so I was hoping to use the snatch variant of the program. With that said, I wanted to ask about a few details:
1. The snatch variation calls for switching hands halfway through the sets. What should I do when there are an odd number of sets like in weeks 5-9 for session 1?
2. For the assistance strength training exercises, I’m not yet sure if I’ll have access to barbell equipment for squats and deadlifts and the like since I recently moved. My new apartment has a small fitness center which would be convenient for me to do my sessions in, but it only has dumbbells up to 50 lbs. It also has a cable machine with which you can supposedly do squats, bench presses, etc., but I’m not sure if the quality of those exercises would be compromised (any thoughts on cable machines). My question is are there any ways I can get creative and do some other assistance strength training which will provide enough resistance without the need for a barbell?
3. If I do need to find another place to do the assistance strength training exercises – a place with barbell equipment – is it at all possible to split up the sessions and do those exercises separate from the kettlebell work and still maintain the efficacy of the program (I’m assuming that parts 1-4 should all be performed in one workout session)?
Thanks for any help and advice you can provide. I’m looking forward to starting the program!
Take care,
Eric
Hi Eric,
with this program I’d recommend doubling up the times, so you’re doing sets for each side. I have had good feedback so far.
You can split up your sessions, so that you do your main KB work and assistance work morning and afternoon for example. That’s no problem.
About the exercises for assistance, make a sandbag and maybe do lunges instead of squats, clean and push press instead of bench, 1 arm row… Nothing is written in stone. Just try to hit the same muscle groups with a high rep focus on some days and lower reps on others.
I am sorry but I do not have time to provide more explanations…
All the best!
Hi again Thierry!
The program is going great so far. Could you clarify what the third week’s third session looks like (the ‘test’)? Just as a reminder, I’ve been using your program to train snatch. I also have just 1 kettlebell, so I wouldn’t be able to do a 50% RM set. Would you be able to offer an alternative?
Thanks!
Eric
Sure. You try to do a 5 minute test and see if you can go the time. Record how many reps you got. rest 5 min. Then do 1 set at at half of what you did in your first set. 1 or 2 KB doesn’t matter.
If you’re doing snatch, are you doing the recommended minutes on each side?
so it would mean 5 minutes per side (or maximum reps), rest 5 min, and then a set of 2½ minute per side (or half the reps you did).
But of course it is a first test, so do not stress if you can’t last the time. But use a light enough weigh and pace yourself nice and easy.
Good luck!
I have been doing the full number of sets on both sides with the snatch (for instance, in session 1 of week 3, I did 12 full sets on both the left and right. Thanks for the clarification about the test set!
Hi Thierry,
I used to do some kettlebell workouts with one KB only (including one arm long cycle) but I would like to try 2 Know. I have downloaded your Pdf file about Long cycle but I am concerned about my back during double rack position, I always learned that you shoul keep my back straight all the time and that even small curve can be cause of injury, How is looks like in Double Rack? I know that weight is resting on your hips and there should be no steress on you back ( except weight of your upper body? and unussual curve of your back?) is that position not compromising good posture?
Kind regards,
Marek.
Hi Marek,
there is a lot of misinformation out there, and it is true that for some people the double GS rack could be a problem… I know the double rack looks strange, but it is a very safe position. You just have to develop the mobility to bring both elbows to the crest of the iliac (hip bone)
Every bone structure is then stacked, and it removes stress from the back. Lack of technique moving into and out of the rack can be an issue, so it is best to try to find a coach that can help you.
I am not a big fan of the discipline double jerk, were you stay in the rack for 10 min, but the long cycle is great.
In the end it all comes down to having the right mobility before attempting the lift, just like it applies to squats, deadlifts and so on.
All the best with training!
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Hi Thierry,
How I wish we had a trainer of your caliber here in South Africa!
Quick question: How would one go about tweaking this program for a regular 10’00″ GS competition? Could I just double the times you’ve set out in the ladders whilst keeping the assistance and GPP work the same?
I’m competing in the 1st ever GS competition in South Africa in April and I’d like to try and post a decent number in the long cycle with the 24kg KBs.
Your blog is great and I’m learning more from it than I have in all the overpriced trainer certifications and seminars that I have attend in the last four years!
Hi Chris, when is your competition?
because if you have time, I’d run the program once, to build up a base and develop technique, then move to another template I have developped.
It worked well for a friend of mine. He trained only with 2x20kg, not the best technique in the world, and competed with 2x24kg. He managed to last about 8-9 minutes and get nearly 50 reps, @76kg BW. Now, with good technique, and possibility to train with 2x24kg, you’d do well
Hi Thierry,
The competition is supposedly in April, although a specific date still needs to be communicated. GS is really in it’s infancy over here as most trainers have been opting for the novelty approach to kettlebell training over the last 4-5 years, but it’s slowly changing…
Training for 9 weeks from now with this basic template will leave me with plenty of time to start on a more a advanced program in preparation for April.
By the way, if I can save up enough money for a trip to Copenhagen next year October, would I be allowed to enter the Danish Championship as a guest, just for the experience?
It’d be great to have you as a guest, Chris
We’re also looking at arranging a friendly comp, probably 1-2 June. Stay in touch!
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