Program: Start 16kg until can do 10min straight without losing reps per minute between minute 1 and minute 10 Program: 3 10min sessions a week for (Usually takes) 4-5 weeks (1month) (doing it 3x a week) to achieve goal and get to next bell weight. After 4-5 weeks and going 10min straight not losing speed go up in 2kg increments in bell size. Goal: hit 10min of reps with 24kg (amateur competition level) @ 5 months then do 10min straight with 32kg 4 months after that. 9 - 10 month program cycle If you miss the 10min mark after 5weeks Depending on how badly. Go back to lower weight (-2kg) for another 4-5 weeks OR if close keep at weight and work at it for another 4-5 weeks until mastered. Do NOT target competition level reps. Just focus on 10min marks with all bells After completing 10 min successfully with 32kg and keeping the same amount of reps at minute 1 as you would minute 10. Repeat the cycle starting back at 16kg and increase 2kg increments again but target competition rep amounts instead of 10min time now.
In 1999 at age 15yo I've never ever touched kettlebells and my very first workout I did 25 Jerks with 2 x24kg and 25 Snatches per arm with 24kg. If back then someone lead me through a month on 16kg, a month on 18kg, a month on 20kg and a month on 22kg, most likely by the end of next months I would have about 70-80 Jerks with 2 x 24kg and about 100-120 Snatches with 24kg. For a healthy, athletic, young men dedicated to honest three times per week workouts with kettlebells get 10min set on 2 x 24kg is a very doable task
@@DenisVasilevKettlebell First of all, you are a god, so don't compare yourself to us mortals. Second of all, I can barely do 20 straight long cycle reps with 2x16, I work on my form with Israel's top kettlebellers at my local kettlebell gym but I don't know how people lift so heavy. But, because its you, im willing to try.
Thank you for taking the time to make this Denis!
Happy to be useful. Will be happy to see more of advanced and successful kettlebell lifters around
I'm just getting into Kettlebell Sport. This is invaluable. Thank you, Denis ! From Ireland.
Hey mate, do you have any other good resources or programs/articles for starting out in Kettlebell sport?
Program: Start 16kg until can do 10min straight without losing reps per minute between minute 1 and minute 10
Program: 3 10min sessions a week for (Usually takes) 4-5 weeks (1month) (doing it 3x a week) to achieve goal and get to next bell weight. After 4-5 weeks and going 10min straight not losing speed go up in 2kg increments in bell size.
Goal: hit 10min of reps with 24kg (amateur competition level) @ 5 months then do 10min straight with 32kg 4 months after that. 9 - 10 month program cycle
If you miss the 10min mark after 5weeks Depending on how badly. Go back to lower weight (-2kg) for another 4-5 weeks OR if close keep at weight and work at it for another 4-5 weeks until mastered.
Do NOT target competition level reps. Just focus on 10min marks with all bells
After completing 10 min successfully with 32kg and keeping the same amount of reps at minute 1 as you would minute 10. Repeat the cycle starting back at 16kg and increase 2kg increments again but target competition rep amounts instead of 10min time now.
Fantastic Denis! thank you for your lessons!!
very interesting insights into kettlebell sport
Thank you 🙌🙌
Thank you!
Where may one get or buy a copy of your training Strategy?
👏🏻👏🏻 thank you.
Pi
There is not a chance that someone who never touched kettlebells will do LC with 2x24 by the end of 1 year. No way.
In 1999 at age 15yo I've never ever touched kettlebells and my very first workout I did 25 Jerks with 2 x24kg and 25 Snatches per arm with 24kg. If back then someone lead me through a month on 16kg, a month on 18kg, a month on 20kg and a month on 22kg, most likely by the end of next months I would have about 70-80 Jerks with 2 x 24kg and about 100-120 Snatches with 24kg.
For a healthy, athletic, young men dedicated to honest three times per week workouts with kettlebells get 10min set on 2 x 24kg is a very doable task
@@DenisVasilevKettlebell First of all, you are a god, so don't compare yourself to us mortals.
Second of all, I can barely do 20 straight long cycle reps with 2x16, I work on my form with Israel's top kettlebellers at my local kettlebell gym but I don't know how people lift so heavy. But, because its you, im willing to try.