Kettlebell Sport Training Program Generator

Page 1 of 1

Instructions

rogram Layout
Ses #

Lift

Set 1 - 16kg Set 2 - 16kg Set 3 - 12kg Set 4 - 12kg

Total kg

Jerk

12

10

11

1048

Snatch

7/7

14/14

24/24

1248

Jerk

14

11

12

1192

Snatch

8/8

17/17

29/29

1496

Jerk

16

13

14

1384

Snatch

9/9

19/19

33/33

1688

Jerk

18

15

16

1576

Snatch

10/10

22/22

37/37

1912

Jerk

20

16

18

1744

Snatch

11/11

24/24

41/41

2104

Jerk

10

22

18

20

1936

Snatch

12/12

27/27

46/46

2352

Jerk

15

12

14

1328

Snatch

8/8

18/18

31/31

1576

Jerk

17

14

16

1520

Snatch

10/10

21/21

36/36

1856

Jerk

20

16

18

1744

Snatch

11/11

24/24

41/41

2104

10

Jerk

10

22

18

20

1936

Snatch

12/12

27/27

46/46

2352

11

Jerk

11

24

20

22

2128

Snatch

13/13

30/30

51/51

2600

Jerk

12

27

22

24

2352

Snatch

15/15

32/32

56/56

2848

13

Jerk

18

15

17

1600

Snatch

10/10

22/22

38/38

1936

14

Jerk

21

17

19

1824

Snatch

12/12

26/26

44/44

2272

15

Jerk

11

24

20

21

2104

Snatch

13/13

29/29

49/49

2520

16

Jerk

12

26

22

24

2320

Snatch

14/14

32/32

55/55

2792

Jerk

13

29

24

26

2544

Snatch

16/16

35/35

60/60

3072

18

Jerk

14

31

26

28

2736

Snatch

17/17

38/38

64/64

3296

19

Jerk

17

14

15

1496

Snatch

9/9

20/20

35/35

1768

20

Jerk

608

Snatch

4/4

8/8

14/14

720

21

Jerk

50

1600

Snatch

60/60

1920

1
2

12

17

http://www.girevik.info/gsprogram/eng/index/index

=2296

=2688

=3072

=3488

=3848

=4288

=2904

=3376

=3848

=4288

=4728

=5200

=3536

=4096

=4624

=5112

=5616

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.
Preparation to working sets
should include mobility
drills, general warmup like
jogging, bodyweight
exercises, lifts with light
bells, etc. followed by few
low rep sets of competition
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.
Between jerk and snatch is
a 3 to 5 minute break.
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.

=6032

=3264

=1328

=3520

10/03/2015