How Does It Work
Equipment:
You will need:
- At least one kettlebell, start with 16kg for most men, 12kg for women.
- Pull up bar or place to hang from
- Interval app (I am using a Impetus App on Android)
How?
- it's a circuit training containing 5 exercises.
- you work against the clock.
- the exercise times gradually increase and the rest time decrease.
- 12 weeks in total, 3 cycles, each contains 3 weeks of buildup and 1 recovery week.
- If you cannnot put your hand on the kettlebell, you are traveling or simply you want a little bit of change, use the body weight alternatives.
What?
Those are exercises we will use.
- Kettlebell Goblet Squat
- Kettlebell Swing
- Kettlebell Press
- Hanging (or pull up if you can!)
- Hollow Body
Technique is a king. If in doubt, go slower or lighter.
- Swing - choose the kettlebell which allows you do 35-40 swing in one minute
- Squat - choose the kettlebell which allows you do 18-20 squats in one minute
- Press - choose the kettlebell which allows you do 10-12 presses in one minute
When?
Off season
This is a great time to do a lot of strength training as you can not worry so much about muscle soreness as you are doing a lot less endurance work.
As a guide do 3 sessions per week.
Base training
The goal is to develop strength and coordination. Endurance training will increase so decrease strength training to 1-2 sessions per week. 2 sessions per week.
Build Phase
This is where volume and intensity increase. Reduce strength training to 1 x per week.
Peak and taper
Aim to maintain recruitment of motor units. You want little or no muscle soreness. 1x per week at 50% intensity lifted explosively.
Race
Dont do strength training 72 hours before a race.