Each email will list your workout each day of the week as well as links to demonstrations about how to perform each lift correctly. We like this format because it keeps your workouts new, exciting and challenging which is important to break up the monotony of knowing what is coming each week.
ALSO, if you have any questions you can consult directly with the experts who crafted this training throughout the four-week program! If you have any questions you can consult directly with the experts who crafted this training throughout the four-week program!
I started a couple of weeks ago with two 16 kg, nothing compared to what the athletes in GS use. A couple of things I’ve learned since starting long cycles:
Ten minutes doesn’t sound very long, but it is when you have to keep the bells from the ground. Proper racking for efficient power transfer is crucial.
Lower back is the highest risk area for injury. The foundation for clean and jerk is; Minimum requirements are; strong core shoulder range of motion
Top athletes have; Mental toughness Coordination Endurance Strength I dream of one day having caveman kettelbell sport, I know, it’s crazy, it’s absurd but that’s me …
Taco Fleur Russian Gregory Sport Institute Kettle bell Coach, Caveman training Certified, IFF Certified Kettle bell Teacher, Kettle bell Sport Rank 2, HardstyleFit Kettle bell Level 1 Instructor., CrossFit Level 1 Trainer, CrossFit Judges Certificate, CrossFit Lesson Planning Certificate, Kettle bells Level 2 Trainer, Kettle bell Science and Application, MMA Fitness Level 2, MMA Conditioning Level 1, BJJ Purple Belt and more. Owner of Caveman training and Kettle bell Training Education.
Long cycle (also called long jerk) — the separate discipline in kettle bell lifting. In the third phase a sportsman lets down the kettle bells, swings them between the legs and lifts back to the chest.
(Note: This article assumes that the reader has been properly trained in the kettle bell lifts. It is pretty well accepted that if one were stranded on a desert island with a single kettle bell and were magically constrained to be able to perform only one lift, that the one arm long cycle would be the lift of choice.
Because this one lift incorporates both a push and a pull movement, hitting all the major muscle groups, while doing a pretty good job of shifting the cardio-respiratory system into overdrive. It’s not uncommon to hear of people performing a 20 minute long cycle set.
The reason for this is that in this lift, one is able to rest in two places, in the rack and overhead. As one begins to progress in the lift, start stretching out the length of the set, switching hands at points that make sense.
The point is, in order to build your strength endurance in this lift, continue to stretch out the length of your set, switching hands as often as you like, as long as you can balance the time on each hand equally and continue to perform for your desired duration. One example is to start slow and continue to increase your pace each time you change hands or complete a pair of minutes.
No matter how you design the set, you can easily count your total reps by the end, which will give you a benchmark for future sessions. Finally, let’s discuss how we can combine the three variations of this lift into one synergistically, evil set.
As you are familiar, each lift from press, to push press, to jerk, uses less and less deltoid strength to get the kettle bell overhead, respectively, and uses more and more leg drive to lift the bell. These are relatively small muscles that will begin to burn relatively quickly when one is using a respectable weight.
As the Delta and this begin to fatigue, without ending the set, we switch over to the long cycle push press. Doing this, we now allow our legs to start to contribute to the lift, taking the brunt of the movement off of the Delta and this.
We continue with the push press until our Delta are screaming for mercy. The shoulders are now being used simply to stabilize the bell in the overhead position.
And we finish this grueling set as good as possible using the jerk to get the bell overhead. So there you have some ideas on how to take the one arm long cycle lift and use it to become stronger, fiercer and unstoppable.
Most important is that you know how to perform each of these lifts correctly before diving off of the deep end with your training. Amy currently holds Rank 2 in biathlon (jerk and snatch) with the World Kettle bell Club.
This is one of the most effective exercises you can do to increase your functional work capacity and your overall physical endurance. This is a total body exercise that works your glutes, back, legs, arms and shoulders.
Next, lower them down to arm length by swinging them between you legs and clean them back to your chest before attempting the next jerk. Most likely you will be sucking wind after completing a high rep set, so walk around for a few minutes until your breathing returns to somewhat normal.
The lift consists of three parts: the clean, the rack, and the jerk, also referred to as the beginning, the middle and the end. Actively pull your torso down with your hip flexor muscles to facilitate the swing back.
When the kettle bells are completely behind your legs and the hamstrings are slightly stretched, squeeze your glutes and snap the hips forward explosively. Simply tame the arc by keeping the elbows close to the body.
As the kettle bells come around the sides of the hands make sure to catch them with the handles resting on the heel of the palms. As the kettle bells land on your bicep-forearm, you should absorb the shock by letting some air out and dipping your knees slightly under.
Inhale before the initial clean and hold as you bring the bells up As the bells land on the top or your chest as you rack them, they'll knock some air out of you (you can forcefully exhale to absorb the impact) As you lower the weights from the chest to arms length, slightly push away and inhale. Stop inhaling as you catch the weight at arms length, Slight Exhale or Grunt at the beginning of the swing up.
You can find your own, just remember that intra-abdominal pressure helps save your spine from injury and it is important to always maintain some when you are lifting heavy weight. Now let's discuss the Rack position, or the middle of the exercise. My shoulders are relaxed and the kettle bells rest on the V created by my bicep and forearm.
To perform the jerk, begin by inhaling as you perform a shallow squat, followed by an explosive leg drive, which should transfer force from the legs, through the abs, and into the arms to launch the kettle bells upwards. Explosively dip into another quarter squat before the kettle bells reach the top and use the triceps to lock the elbows, so that there is no pressing involved at all in the movement.
Exhale as you lock the knees and hold the lockout with no movement before inhaling and returning the kettle bells to your chest, commencing the next repetition. Taking extra breaths in the rack position as needed.
You can keep one day per week of your long cycle program for 3-6 sets of snatches, if you want to. I was wondering if anyone here has trained for the 5-min KB Unicycle (clean & jerk). There is a comp coming to my town and I'm going to take part.
I've got a pair of comp 26's that I am going to start training with in the new year. I'm toying with doing the biathlon (Long cycle and 5 min snatch).
I DO need to get comfortable with double bells again (followed SAS for 6 months last year and been following Top for a little over 6 weeks now) For example, the “" seems to have five minute long — cycle and a few other non-traditional times and events, and the World Kettle bell Club lists four minute long set in its Transport category.
King Cobra Fit, if you find my log (I haven't updated it for the past week), we do 10 minute long sets of jerks and snatches twice a week. Our approach is to do as many sets of X number of reps in that time frame.
We've also taken the approach of using ladders, adding one or two reps. Now and then we do a max rep set to see where we're at. I was reading Return of the Kettle bell last night, and Pavel has a different approach, similar to the Rite of Passage. The Kindle version's super inexpensive, so just download a copy to get the details.
The needs of competition (developing an obscene max rep total) are obviously different from doing it simply for fitness and strength, so it might be of more interest to you than the first two options. I am scouring the internet now for the duration of the comp that I would like to do and I'm not having any luck with it.
Thanks James I'll check it out for sure. I'm Finishing up Top and A+A swing protocol, then going to take a bit of an unloading break during Xmas time, then spend a couple of weeks of GPP, then jump into training double swings, cleans, press. I'm also looking at training for the TSC, but the long cycle and snatch is the focus come the new year.
Well yeah, firstly it should be ten minutes and secondly, biathlon should be 10 minutes of Jerks and 10 minutes of snatch ...you would either compete in just those two lifts (biathlon) or ONLY Unicycle ...but not LC and snatch. I would personally start with one arm long cycle (with a single bell) and work up to 10 minutes at a decent pace (10 rpm) with a decent bell (24 kg) before thinking about double bells. 10 minutes is a LONG time when you can't put the bell down — and you need to get used to it
If you are limited to the comp bells you have, then weight is settled. You'll need a test set or two to determine the pace at which you can go for the full 5 minutes.
Standing in front of a clock, make sure the bells are locked out at :15, :30, :45, and :00. You may do better dropping from the lockout directly into clean with a bounce off the chest, or you may prefer to drop them, clean them, then hold them until the halfway time between jerks.
If holding the bells in the rack is your challenge, then clean halfway between jerks. If conditioning is the limiting factor, then complete an entire cycle (jerk and re-clean) and rest for the remainder of the time.
You will want to get comfortable at this pace and time by hitting several sets a week. Alternatively, you can front-load your set with a faster pace (but not too fast), and have the option to back off toward the end.
As the sport grows, people enjoy having options and various points of entry. I have had a hell of a time finding exact info and have had to resort to calling and asking.....in this day and age I expect it to be in bold somewhere on the website, but alas no dice.
physical Culture you're pacing suggestions and waviness makes a tonne of sense. Beech... OK competition rules are mostly the same as everything else, just a different ranking table, and they offer 5-minute events as a gateway drug, and two arm events for women.
WAC doesn't do events anymore, so for classic Lutterell sport there's really only three organizations operating in North America. The main differences are just the ranking tables, and AKA doesn't have women's two-arm events because delicate breasts will explode or something.
I can only do intervals with them for jerk, and maybe snatch for 40 reps on a side currently. I can only do intervals with them for jerk, and maybe snatch for 40 reps on a side currently.
As a small update if anyone is interested: I have starting carrying a slightly heavier than comp bell in various positions for 10 minutes (alternating between suit case and rack). I have noticed in my LC practice that just holding the extra weight is a different and the biggest challenge for me.
Also keeping on swings/TGU, and I am begrudgingly considering adding in running (I hate it so much), but I need something to help build my endurance. I am open to suggestions exhaust to throw a curveball in there, I will be deploying on one of our, Canadian Navy ships for two months prior to the event.
But will be providing fitness, health, wellness and morale while sailing. Sea state will determine some of my practice but I intend on continuing with my carries and just getting comfortable under load for such a long time and focusing on endurance (cardiovascular/muscular) when I can.
Staying with the weights for 10 minutes is a mental and physical challenge. For those of you not experienced with the sea state, this would be like doing your Kettle bell practice on roller skates.
It sounds like a lot more fun than the years I spent on a ship!