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Introduction to a Kettlebell Sport Programme.

For those of you considering entering a Kettlbell Sport competition, the following may be of assistance. Even if you aren’t entering our competition or a Kettlebell Sport Competition anytime soon the following is a great way to get yourself started.

Below are three options. Option 1 is if you would like to train exclusively with Kettlebells, this maybe recommended as a final pre-competition phase. Option 2 is if you would like to combine other training with kettlebell training on separate days, Olympic weightlifting is used in this option, you could substitute with other training options such as powerlifting. A third option is similar to what I discussed in a previous newsletter article where you combine Olympic weightlifting, strength and kettlebell lifting in one session:

Warm up Joint mobilisation and stabilisation - attention to hips, thoracic, shoulders

1. Jerks- 2/3 timed Sets (2 warm up sets, 1 work set pushing tempo and time) eg, 2*3minute sets at 6-8rpm, 1*5minute set at 10rpm, 2 minutes rest between sets

2. 1 Arm Jerks Heavy- (heavier than Jerk weight) 3*20 each arm, rest 2mins between sets

3. Swings- 3 sets of 20-50 reps each hand, 1-2 minutes rest between sets Progressions are to build time up to 10mins.

Maximum time should be attempted every couple of weeks or depending on how often you train this session. Once 10minutes is achieved the object is to then develop tempo.


Snatch Session
Warm up Joint mobilisation and stabilisation - attention to hips, thoracic, shoulders

1. Snatch- 2/3 timed Sets (2 warm up sets, 1 work set pushing tempo and time)

eg, 2*3minute sets (1:30each arm) at 15rpm, 1*5minute set (2:30each arm) at 16-18rpm, 2 minutes rest between sets

2. Swings- 3 sets of 20-50 reps each hand, 1-2 minutes rest between sets

3. 1 Arm Jerks Heavy- (heavier than snatch weight) 3*20 each arm, rest 2mins between sets Progressions are to build time up to 10mins (5min each arm).

Maximum time should be attempted every couple of weeks or depending on how often you train this session. Once 10minutes is achieved the object is to then develop tempo.

So there you go, you now have an idea of how to train for Kettlebell sport. As a progression you may work the above options in reverse order i.e. a month at option 3, a month at option 2 and a month at option 1, you could then repeat the cycle.

Lift, eat and sleep well.

BJ Rule