kettlebell-training

Ballistic / MED Mountain Athlete

MEDMA

DBCJ m/w/f + Step Up t/th
- Accessories: TGU 4 x 1/1 - PullUp 4 x 5-7 - SLDL 4 x 5/5

- DBCJ
  - X reps / 6:00 + 3:00 rest (D1: 4, D2: 5, D3: 3)
  - w1-2: 3 reps (72, 90, 54)
  - w3-4: 3,4 reps (84, 105, 63)
  - w5 deload: 3 reps (72, 90, 54)
  - w6: 3,4 reps (84, 105, 63) 
  - w7-8: 4 reps (96, 120, 72)
  - w9 deload: 3,4 reps (84, 105, 63
  - w10: 4,5 reps (108, 135, 81)
  - w11-12: 5 reps (120, 150, 90)
  - w13 deload: 3 reps (120, 150, 90)

- StepUp
  - 30 + 45 / 45 + 30 mins alternate each week (17-19 spm) 
  - hold a kettlebell starting at 20% bw (12-16kg) and increase every 2-4 sessions
  - if no place to step up on, high knees in place
  - nasal breathing only

Ballistic

- 4 weeks
- D1-3: swings / D2-4: jerks

  - swings A: 1H 6 reps 20, 20, 30, 30 mins alternate + 2H 10 reps 10 mins finisher
    swings B: 2H 6 reps 20, 20, 30, 30 mins alternate + 2H 10 reps 10 mins finisher

  - jerks: 3 reps / 6:00 + 2:00 rest
    w1 - w2: 4 series, 31 minutes (5,5 pullups during rest) / 72 reps
    w3 - w4: 5 series, 39 minutes (5,5 pullups during rest) / 90 reps