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Building a training mesocycle in kettlebell

Trainings
Kettlebell lifting

    Description

    The example of building a training mesocycle in kettlebell lifting in the classic weightlifting:

    • mesocycle is divided into five microcycles;
    • three workouts per week (Monday; Wednesday; Friday) or any other option suitable for you, but after a heavy training load there must be a day of rest;
    • additional exercises in the framework of precompetition training are minimized or excluded completely, the back and the abdominal muscles (core muscles) are worked out for tonus;
    • additional exercises in the framework of basic training (when there is still plenty of time left before the main competition) are performed as you have planned within manageable tasks. But during the last two weeks before tryout or before competition, which are not important to you, GPP is minimized or excluded completely, except for the core muscles and light cardio;
    • the main task of such mesocycle is to prepare you for the tryout or the day of the competition;
    • we do not separate push and snatch for different days, and perform them both during the same workout in order to train the body to work snatch (the second exercise is weightlifting) in a state of fatigue;
    • rest between push and snatch – until recovery, on the tryout – plan rest close to the competition conditions;
    • after 2-3 training cycles in a row, you may have a week of rest;
    • at the end of the cycle, you can start working out with heavier kettlebells or once again perform a cycle with the same weights;
    • if there is plenty of time left before the competition, then for a certain period you can sometimes switch to additional sports, but at least 2-2.5 months before the competition, you should switch back to the specialization;
    • in the planning of the cycles use kettlebells with 2 kg difference in weight;
    • for the beginners – build the cycles with a minimum weight (which you can use to work out for 10 minutes);

    The first 3 weeks – extension of training program:

    • on Mondays – after the first 3-minute set we perform the second set in a state of slight fatigue with lightweight kettlebells, on Wednesday – we are trying to perform a high-speed push training with the same weights;
    • on Wednesday – we focus on the snatch training;
    • on Friday – extended push training, and then in the state of fatigue, after push, we perform snatch training with a lightweight kettlebell;

    Next two weeks are the main training period before tryout or competition:

    • on Monday we perform the light workout with a weight of – minus 2 kg from the main one (the main weight – the one, which will be on competition or the one, which you are planning to use on tryout);
    • on Wednesday – training with the same lightweight kettlebells, but within up to 8 minutes;
    • on Friday, Monday and Wednesday – we work out with kettlebells of the main weight with a light load, then we take rest for 1-2 days and perform a tryout or take part in competition.

     

    The example of building a cycle

    Cycle 26-24-22-20

     

    1st week

    Monday

    Wednesday

    Friday  

    Kettlebell Jerk:

    2х22/3’

    Rest 3’

    2х20/4’

    Kettlebell Snatch:

    22/2’+2’

     

     

     

     

    Kettlebell Jerk (speed):

    2х20/4’

     

    Snatch separately:

    26/right-3’

    Rest 3’

    26/left-3’

    Kettlebell Jerk:

    2х26/3’

    Rest 3’

    2х24/3’

    Rest 3’

    2х22/3’

    Kettlebell Snatch:

    22/3’+3’

     

     

     

     

    2nd week

    Monday

    Wednesday

    Friday  

    Kettlebell Jerk:

    2х24/3’

    Rest 3’

    2х20/5’

    Kettlebell Snatch:

    24/2’+2’

     

     

     

    Kettlebell Jerk (speed):

    2х20/5’

     

    Snatch separately:

    26/right-4’

    Rest 4’

    26/left-4’

    Kettlebell Jerk:

    2х26/4’

    Rest 4’

    2х24/4’

    Rest 4’

    2х22/4’

    Kettlebell Snatch:

    22/4’+4’

     

     

     

     

    3rd week

    Monday

    Wednesday

    Friday

    Kettlebell Jerk:

    2х26/3’

    Rest 3’

    2х20/6’

    Kettlebell Snatch:

    26/2’+2’

     

     

     

    Kettlebell Jerk (speed):

    2х20/6’

     

    Snatch separately:

    26/right-5’

    Rest 5’

    26/left-5’

    Kettlebell Jerk:

    2х26/5’

    Rest 5’

    2х24/5’

    Rest 5’

    2х22/5’

    Kettlebell Snatch:

    22/5’+5’

     

     

     

     

    4th week

    Monday

    Wednesday

    Friday

    Kettlebell Jerk:

    2х24/3’

     

    Kettlebell Snatch:

    24/1’30”+1’30”

     

    Kettlebell Jerk:

    2х24/8’

    Kettlebell Snatch:

    24/8’

    Kettlebell Jerk:

    2х26/4’

    Kettlebell Snatch:

    26/2’+2’

     

     

    5th week

    Monday

    Wednesday

    Saturday

    Kettlebell Jerk:

    2х26/5’

     

    Kettlebell Snatch:

    26/2’30”+2’30”

     

    Kettlebell Jerk:

    2х26/3’

    Kettlebell Snatch:

    26/1’30”+1’30”

    Kettlebell Jerk:

    2х26/10’

    Kettlebell Snatch:

    26/10’

     

    The example of the cycle from my workouts

    Cycle 28-26-24-22

    1st week

    Monday 23.02.2015

    Wednesday 25.03

    Friday 27.02

    Kettlebell Jerk:

    2х24/3’/50 rep.

    Rest 3’

    2х22/4’/68 rep.

    Kettlebell Snatch:

    24/2’+2’/52+52 rep.

     

     

     

     

    Kettlebell Jerk (speed):

    2х22/4’/74

    Snatch separately:

    28/right-3’/72

    Rest 3’

    28/left-3’/72

    Kettlebell Jerk:

    2х28/3’/39

    Rest 3’

    2х26/3’/44

    Rest 3’

    2х24/3’/50

    Kettlebell Snatch:

    24/3’+3’/77+77

     

     

     

     

    2nd week

    Monday 02.03

    Thursday 05.03

    Saturday 07.03

    Kettlebell Jerk:

    2х26/3’/49

    Rest 3’

    2х24/5’/85

    Kettlebell Snatch:

    26/2’+2’/48+50

     

     

     

    Kettlebell Jerk (speed):

    2х22/5’/100

     

    Snatch separately:

    28/right-4’/96

    Rest 4’

    28/left-4’/94

    Kettlebell Jerk:

    2х28/4’/50

    Rest 4’

    2х26/4’/56

    Rest 4’

    2х24/4’/62

    Kettlebell Snatch:

    24/4’+4’/100+100

     

     

     

     

    3rd week

    Tuesday 10.03

    Thursday 12.03

    Saturday 14.03

    Kettlebell Jerk:

    2х28/3’/40

    Rest 3’

    2х22/6’/106

    Kettlebell Snatch:

    28/2’+2’/45+47

     

     

     

    Kettlebell Jerk (speed):

    2х22/6’/114

     

    Snatch separately:

    28/right-5’/113

    Rest 5’

    28/left-5’/98(4’45”)

    Kettlebell Jerk:

    2х28/5’/63

    Rest 5’

    2х26/5’/65

    Rest 5’

    2х24/5’/70

    Kettlebell Snatch:

    24/5’+5’/124+125

     

     

     

     

    4th week

    Monday 16.03

     Tuesday 17.03

    Thursday 19.03

    Kettlebell Jerk:

    2х26/3’/42

     

    Kettlebell Snatch:

    26/1’30”+1’30”/37+37

     

    Kettlebell Jerk:

    2х26/8’/116

    Kettlebell Snatch:

    26/8’/102+101

    Kettlebell Jerk:

    2х28/4’/50

    Kettlebell Snatch:

    28/2’+2’/44+44

     

     

    5th week

    Saturday 21.03

    Tuesday 24.03

    Thursday 26.03

    Kettlebell Jerk:

    2х28/5’/63

     

    Kettlebell Snatch:

    28/2’30”+2’30”/44+45

     

    Kettlebell Jerk:

    2х28/3’/40

    Kettlebell Snatch:

    28/1’30”+1’30”/35+35

    Kettlebell Jerk:

    2х28/10’/127

    Kettlebell Snatch:

    28/10’/217(120+97)