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.


Complete and Continue