Free PDF Kettlebell Long Cycle Training: A Twelve Week, Progressive, Long Cycle Competition Training Program for Beginners, by Mr Douglas Victor Se
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Kettlebell Long Cycle Training: A Twelve Week, Progressive, Long Cycle Competition Training Program for Beginners, by Mr Douglas Victor Se
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So much has been written about kettlebell training: for strength, for power, for speed, for weight loss, for general health and fitness, but almost nothing has been written regarding kettlebell training for sport. Yes I said SPORT! Kettlebell Sport lifting is one of the fastest growing competitive sports in the world. This growth, fueled by several national organizations and a couple of international organizations has pushed Kettlebell Sport to a new high in popularity and a possible application to be in the Olympics. In 2007 the first Kettlebell Sport competition was held in the United States. In the following years there were a small handful of competitions each year up until 2013 when Kettlebell Sport exploded and there were almost a dozen competitions in the United States! This was also the year that the first American Kettlebell Alliance held a National Championship to create the first “Team USA” to go compete at the World Championships. In 2014 there were over 20 competitions and in 2015 there are almost 30 competitions scheduled. With this popularity and growth there are many gyms and many coaches one can go to for help with technique, training and programming. But there has yet to be written a manual for those who wish to try it out on their own, the basement and garage lifters who may be a little lost with how to train for their first competition...until now! Introducing the first manual for beginner Kettlebell Sport lifters who are focusing on the Long Cycle event! While I am not a world champion (yet) and I am not the world's best coach, I have lead many new lifters to the podium for their first kettlebell sport competition and many of them left with a medal! And while I do recommend you seek a professional coach in person or via video conferencing, I wanted to write a manual to help people train for their first competition without a coach. So now I am giving this gift of knowledge to the world, so that more people who are interested in the sport can train successfully and compete. I hope you enjoy this book and I hope you take it's contents and use it to fuel your fire and succeed in winning your very first Long Cycle competition!
- Sales Rank: #1492337 in Books
- Published on: 2015-01-01
- Original language: English
- Dimensions: 11.00" h x .12" w x 8.50" l,
- Binding: Paperback
- 48 pages
About the Author
-Certified by the World Kettlebell Club (WKC) as a licensed -"Combat Athlete Specialist", teaching the WKC's strength and conditioning program for boxers, Thai boxers, MMA fighters and grapplers. -Certified by the WKC as a licensed Kettlebell "Fitness Trainer" authorized to teach the WKC's "Elite Fitness Protocol" strength and conditioning program for fitness enthusiasts and athletes and for kettlebell lifting competitors. -Achieved Ranks 3 (16kg kettlebells) and Rank 2 (20kg kettlebells) in Long Cycle in the 90kg weight class under the WKC. -Achieved Rank 3 in Long Cycle on the 24kg kettlebells in the 90kg weight class under the AKA. -Achieved Rank 1 in Long Cycle on the 24kg kettlebells in the 85kg weight class under the AKA. -2nd place finish in 20kg Long Cycle at the 2013 ATC Kettlebell Throwdown in June of 2013. -3rd place finish in 24kg Long Cycle at the Georgia State Kettlebell Lifting Championships in 2013. -2nd place finish in 24kg Long Cycle at the West Coast Classic Kettlebell Championships in San Francisco in 2014. -1st place finish in 24kg Long Cycle at the Kettlebell Throwdown in May, Charlotte NC 2014 -National Champion, 1st place finish 28kg Long Cycle at the AKA National Championships in September, NYC NY 2014 -1st place finish in 24kg Long Cycle at the Georgia State Championships in November, Atlanta GA 2014
Most helpful customer reviews
2 of 2 people found the following review helpful.
Indispensable for the Kettlebell Athlete
By Conor Alexander
I've been lifting kettlebells for about eight years now and competing for the past three. There are plenty of products out on the market that teach the technique but this is the first I've come across that lays out a specific program for building up competition numbers. Kettlebell sport is incredibly difficult and grueling, and without the proper program you'll have a much harder time reaching your goals. Doug has laid out a 12 week progression that includes workouts, conditioning, warm-ups, and recovery, all in one package. If you want to get serious about your kettlebell sport this is the book for you.
0 of 0 people found the following review helpful.
Well designed training plan to help you be successful in kettlebell sport
By Amazon Customer
A few weeks ago I made the decision to compete in the Long Cycle in a competition next year. I started doing some research and looked around for information on training plans and realize there are very few out there. I purchased this one and I'm just starting to follow it. After reading through it, I've been quite impressed. It is a complete, 6 day per week plan, with a recommended warmup, a plan broken into 4 week blocks, assistance exercises, and a taper week. There is a short section on diet recommendations, cutting recommendations, VO2 max, fixation and alignment with the bells etc. Everything you need to get going. As for the complaint about equipment, all you need is a couple of kettlebells, a pull up bar, and a barbell with weights (which you could probably switch out with another exercise or heavier kettlebells if you had them). Not a big deal.
With technique, he could probably add a bit more information, however, that's not the purpose of the manual and he recommends finding a qualified coach (and rightly so). From my limited experience, kettlebell sport has a long learning curve to get "efficient". A manual would not be able to properly convey the information. Also, I've competed in the past, had lessons with a kettlebell instructor for a year, and also have Denis Kanygin's videos (which I feel are really good), so this is a non issue for me.
Lastly, I emailed the author with a programming question and got a detailed response back within three hours! How can you do any better than that? So I got a detailed program from a top kettlebell competitor, a couple of questions answered on how to personalize the program for myself all for about $6. This is well worth the money, plus he guarantees that you will improve or your money back. How can you go wrong?
Once I complete the 13 week program, I'll post the results with an update.
2 of 3 people found the following review helpful.
Excellent guide to competing in long cycle KB competitions
By gt surber
Review – Kettlebell Long Cycle Training Douglas Seamans Jr.
“Kettlebell Long Cycle Training: A 6 week Progressive Training Program for Long Cycle Competition” is almost exactly as advertised. This is guide to doing well at kettlebell long cycle competitions This is not a book for beginners in Kettlebells or strength conditioning. Actually this is a 12 week program laid out in detail with lots of hints and suggestions for someone who is quite fit to do well in kettlebell long cycle competitions. The program is 6 heavy days per week, with three days on the KB and 3 days on general physical preparation, and sport specific preparation and some long slow cardio.
Douglas gives us lots of hints at focus, alignment, bounce, fixation, wobble, drift and fast drop. Douglas outlines his personal warmup for both practice and competition. Douglas has tips on handling the pre-competition week, the competition day.
The instructions for the program are clear and well done. Douglas has even attached a training schedule for you to print out and mark your progress. But you are expected to know and be able to perform KB exercises and many other exercises. Douglas even recommends having a personal coach/ trainer in KB. Yes, there are many suggestions as to form in the book, but Douglas suggests a KB coach.
The first day of the program is 10-15 decline pushups, 5-10 pullups (or reverse rows) finishing with 10 minute run or row OR combat spot such as bag work. The program goes up appropriately from there for accomplishing as many reps as possible of long cycle kettlebell in ten minutes. The program is intense as it needs to be. There is some motivation material included, but also realism as to reality of training at this level.
If KB long cycle competitions are your game, this is an excellent guide to preparing for them.
Disclaimer: While I have used KB's in conditioning, I personally have not competed in long cycle competitions.
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