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  • Long Cycle Progressive Training

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    sandyzarrett
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    This document outlines an 18-workout, 6-week kettlebell training program. Each week consists of 3 workouts focusing on exercises like the long cycle, clean, jerk, squat, and deadlift using progressively heavier kettlebells and increasing reps over time. The final week deloads and includes tests to measure strength and endurance gains over the course of the program.

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    Kettlebell Long Cycle Training Plan

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    This document outlines an 18-workout, 6-week kettlebell training program. Each week consists of 3 workouts focusing on exercises like the long cycle, clean, jerk, squat, and deadlift using progressively heavier kettlebells and increasing reps over time. The final week deloads and includes tests to measure strength and endurance gains over the course of the program.

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    © All Rights Reserved
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    288 views4 pages

    Long Cycle Progressive Training

    Uploaded by

    sandyzarrett
    This document outlines an 18-workout, 6-week kettlebell training program. Each week consists of 3 workouts focusing on exercises like the long cycle, clean, jerk, squat, and deadlift using progressively heavier kettlebells and increasing reps over time. The final week deloads and includes tests to measure strength and endurance gains over the course of the program.

    Copyright:

    © All Rights Reserved
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    of 4

    Ke lebell Long Cycle Six-Week Program

    Week 1

    Workout #1

    Warm up: Long cycle, 1 X 16 kg X 10; 2 X 24 kg X 10; 2 X 32 kg X 5 X 3 sets


    Long cycle, 2 X 24 kg: 10 X 10 (rest 1:00 to 1:30 between sets), total 100 reps
    Barbell squat, 60% X 8 X 4 (rest 3:00 between sets)
    Barbell deadli , 60% X 8 X 4 (rest 3:00 between sets)

    Workout #2

    Warm up: Clean, 2 X 16 kg X 10, 2 X 24 kg X 10, 2 X 32 kg X 10


    Clean, 2 X 24 kg X 20 X 8 sets (rest 2:00 between sets), total 160 reps
    Jerk, 2 X 24 kg X 15 X 4 sets (rest 2:00 between sets)
    Barbell jump squat, 50% X 15 X 4 sets (rest 2:00 between sets)

    Workout # 3

    Warm up: Long cycle, 1 X 16 kg X 10, 2 X 24 kg X 10, 2 X 32 kg X 5 X 3 sets


    Long cycle, 2 X 24 kg X 10, 35 (rest 1:00 between sets), rest 5:00 then 2 X 24 kg X 20
    Jerk squat, 2 X 24 kg X 40
    Ke lebell deadli , 2 X 24 kg X 40

    Week 2

    Workout #4

    Warm up: Long cycle, 2 X 16 kg X 15, 2 X 20 kg X 15, 2 X 32 kg X 5, 6, 7


    Long cycle, 2 X 24 kg X 15 X 8 sets (rest 2:00 between sets), total 120 reps
    Barbell squat, 65% X 8 X 4 sets (rest 3:00 between sets)
    Barbell deadli , 65% X 8 X 4 sets (rest 3:00 between sets)

    Workout #5

    Warm up: Clean, 2 X 16 kg X 10, 2 X 24 kg X 10, 2 X 32 kg X 10


    Clean, 2 X 24 kg X 30 X 6 sets (rest 2:00 between sets), total 180 reps
    Jerk, 2 X 24 kg X 20 X 3 sets (rest 2:00 between sets)
    Barbell jump squat, 60% X 15 X 4 sets (rest 2:00 between sets)

    Workout #6
    Warm up: Long cycle, 1 X 16 kg X 10, 2 X 24 kg X 10, 2 X 32 kg X 5 X 3 sets
    Long cycle, 2 X 24 kg X 20 X 6 sets (rest 2:30 between sets), total 120 reps
    Jerk squat, 2 X 24 kg X 55
    Ke lebell deadli , 2 X 24 kg X 55

    WEEK 3

    Workout #7

    Warm up: Long cycle, 2 X 16 kg X 15, 2 X 20 kg X 15, 2 X 32 kg X 6, 7, 8


    Long cycle , 2 X 24 kg X 20 X 6 sets (rest 2:30 between sets), total 120 reps
    Barbell squat, 70% X 8 X 4 sets (rest 3:00 between sets)
    Barbell deadli , 70% X 8 X 4 sets (rest 3:00 between sets)

    Workout #8

    Warm up: 2 X 16 kg X 10, 2 X 24 kg X 10, 2 X 32 kg X 10


    Clean, 2 X 24 kg X 35 X 4 sets (rest 2:00 between sets), total 140 reps
    Jerk, 2 X 24 kg X 10, 30, 20, 10 (rest 2:00 between sets)
    Barbell jump squats, 70% X 15 X 4 sets (rest 2:00 between sets)

    Workout #9

    Warm up: Long cycle, 1 X 16 kg X 10, 2 X 24 kg X 10, 2 X 32 kg X 5 X 3 sets


    Long cycle, 2 X 24 kg X 10, 55, 20 (rest 1:00 between sets); rest 5:00 2 X 28 kg X 25
    Jerk squat, 2 X 24 kg X 65
    Ke lebell deadli , 2 X 24 kg X 65

    WEEK 4

    Workout #10

    Warm up: Long cycle, 2 X16 kg X 10, 2 X 20 kg X 15, 2 X 32 kg X 7, 8, 9


    Long cycle, 2 X 24 kg X 25 X 5 sets (rest 3:00 between sets), total 125 reps
    Barbell squat, 75% X 8 X 4 sets (rest 3:00 between sets)
    Barbell deadli , 75% X 8 X 4 sets (rest 3:00 between sets)

    Workout #11

    Warm up: Clean, 2 X 16 kg X 10, 2 X 24 kg X 10, 2 X 32 kg X 10


    Clean, 2 X 24 kg X 40 X 3 sets (rest 2:00 between sets), total 120 reps
    Jerk, 2 X 24 kg X 30 X 2 sets (rest 2:00 between sets)
    Barbell jump squat, 70% X 15 X 4 sets (rest 2:00 between sets)

    Workout #12

    Warm up: Long cycle, 2 X 16 kg X 10, 60, 20 (rest 1:00 between sets), rest 5:00 2 X
    20 kg X 50 reps
    Jerk squat, 2 X 24 kg X 70
    Ke lebell deadli , 2 X 24 kg X 70

    WEEK 5

    Workout #13

    Warm up: 2 X 16 kg X 15, 2 X 20 kg X 15, 2 X 32 kg X 8, 9, 10


    Long cycle, 2 X 24 kg X 30 X 3 sets (rest 3:30 between sets), total 90 reps
    Barbell squat, 80% X 8 X 4 sets (rest 3:00 between sets)
    Barbell deadli , 80% X 8 X 4 sets (rest 3:00 between sets)

    Workout #14

    Warm up: Clean, 2 X 16 kg X 10, 2 X 24 kg X 10, 2 X 32 kg X 10


    Clean, 2 X 24 kg X 70
    Jerk, 2 X 24 kg X 50
    Barbell jump squat, 80% X 15 X 4 sets (rest 2:00 between sets)

    Workout #15

    Warm up: Clean, 2 X 16 kg X 10, 2 X 24 kg X 10, 2 X 32 kg X 10


    Long cycle, 2 X 24 kg X 10, 40 (rest 1:00 between sets), rest 5:00 long cycle, 2 X 20
    kg X 60
    Jerk squat, 2 X 24 kg X 80
    Ke lebell deadli , 2 X 24 kg X 80

    Week 6

    *Deload and test week

    Workout #16
    Warm up: 2 X 16 kg X 15, 2 X 20 kg X 15
    Long cycle: 2 X 24 kg X 20

    Workout #17

    Warm up: 2 X 16 kg X 15, 2 X 20 kg X 15


    Long cycle: 2 X 24 kg X 15
    Snatch: 24 kg X 15/15

    Workout #18 Test day

    Warm up: Your choice today


    Long cycle: 2 X 24 kg X 80–90% of your max rep goal (example 100 reps)

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