Kettlebell Kings Blog

Kettlebell Sport: 4 Week Beginner Training Program

Posted by Kettlebell Kings on Dec 28, 2016 10:41:30 PM

We have posted pretty frequently breaking down the lifts involved in Kettlebell Sport. One of the most common questions we get is how to apply it.  If this is your first time hearing the term Kettlebell Sport, we have published extensively on it. You can read an intro HERE, that breaks down all the lifts. What we have created for you now is a free 4 Week Training Program for beginners in Kettlebell Sport. Our goal is always to provide the absolute best training equipment and best content to help you get maximal use out of your kettlebell and your training  so we have created this at no cost to you. 

Kettlebell Kings has collaborated with Texas Kettlebell Academy, which trains some of the top Kettlebell Sport athletes in the United States, to develop a four week training program designed to help you get started with this method of training. Texas Kettlebell Academy also hosts the annual Texas Open which is attended by top kettlebell lifters from around the world. We highly recommend you give it a look should you decide to become more involved in Kettlebell Sport, it is in our great hometown of Austin, Texas!

Kettlebell Sport has all the elements that make for a good training regimen and workout! You build strength, endurance and test your will!

The Basics of Kettlebell Sport:

  • endurance kettlebell lifting, lifters have 10 minutes to complete as many reps as possible
  • efficiency and technique are important to maintain energy throughout set
  • lifters compete in specific lifts with either one arm or two arms

The Benefits:

  1. great goals to motivate your workouts
  2. blend of strength, endurance, balance and coordination in one workout equals efficiency
  3. build amazing mental tenacity, this carries over to other aspects of life

 

 

 

We have created a 4 Week Training Program You Can Sign Up For Here: 

kettlebell workouts

How Does It Work?  

If you subscribe to our weekly workouts, we will be designing the format just like that. After you sign up, for the next four weeks you will receive an email each week which breaks down your training regimen for that week and how to apply it.  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. 

The training program is three days per week (example: M,W,F or T,TH,S), just make sure to take a rest day between days and then two days after the third day over a seven day period.

ALSO, if you have any questions you can consult directly with the experts who crafted this training throughout the four week program!

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Topics: Kettlebell Sport | Competition Style Kettlebells

Challenge Your Mind & Body: The Advantages of Kettlebell Sport Training

Posted by Kettlebell Kings on May 25, 2016 10:01:00 PM

One of the things we really like about kettlebell sport is how easy it is to get started with equipment, some workouts require lots of accessories like plates, barbells, racks, ropes and more.  

To start training for Kettlebell Sport you just need a kettlebell or two. Also, it is competitive, we are big believers in competitive fitness. Whether you are competing against yourself or others, competition brings out the best in most people and gives you something to work towards whether it is losing weight, improving strength or winning competitions. 

We have created an instructional guide with detailed descriptions and videos with one of the top competitive kettlebell athletes in the world, Brittany van Schravendijk.

Get Kettlebell Sport Lifting Video Guide!  

Download the full explanation and videos of each individual lift for full training! 

The Benefits:

  1. great goals to motivate your workouts
  2. blend of strength, endurance, balance and coordination in one workout equals efficiency
  3. build amazing mental tenacity, this carries over to other aspects of life

The Basics of Kettlebell Sport:

  • endurance kettlebell lifting, lifters have 10 minutes to complete as many reps as possible
  • efficiency and technique are important to maintain energy throughout set
  • lifters compete in specific lifts with either one arm or two arms

In the video below, Brittany goes over Kettlebell Sport, the lifts which lifters compete, what it takes to get started and more. We believe this is how you can take your workouts to the next level and reach ANY fitness goal you have, this is a great form of workout for those new to working out to experienced lifters because there are so many different levels of competition.

We have created a 4 Week Training Program You Can Sign Up For Here: 

kettlebell workouts

Read More

Topics: Kettlebell Sport | Competition Style Kettlebells

Training for Kettlebell Sport:  Kettlebell Sport Program Design Basics

Posted by Kettlebell Kings on May 10, 2016 2:00:00 PM

We first met Chris Doenlen in Austin, Texas at The Texas Open Kettlebell Sport Championship. We were pretty new to the world of Kettlebell Sport competitions at the time and that weekend was the debut of our now popular Kettlebell Sport modelHe also picked up a pair of 30 KG Kettlebell Sport style kettlebells that day, which we really appreciated. Thanks, Chris!

We reached out to Chris about writing a post about competitive kettlebell lifting for us because he competes in the biggest events in the country and we want to educate more people about this great form of competitive lifting and how to be involved. We mutually decided that some of ideas for training toward a competition would be most helpful for our readers. These concepts do apply for simply improving your workouts as well. Here is what Chris wrote for us.

Kettlebell Sport Program Design Basics

By Chris Doenlen

On the fitness spectrum, with pure strength like the powerlifts on one end, and pure endurance work like running, cycling, and swimming on the other, Kettlebell Sport falls right in the middle. As such, designing a training program for this unique sport requires a special blend of both strength and endurance work. Accounting for all of the training variables – weight, pace, and time – can understandably seem overwhelming at first, and so I’ve outlined a few aspects of program design that I consider to be the most fundamental.

Set a Goal and Then Work Backwards

Setting quantifiable goals in Kettlebell Sport is pretty straightforward – it’s a very results oriented discipline. You either get the reps or you don’t.  But setting those goals in the first place can be a bit more complicated, especially for those new to the sport.

A lifter’s first goal with a new kettlebell weight should simply be to go the distance – lift for ten minutes without putting down the bells.  This should be true whether it’s a beginner lifting 12kg or 16kg or a new a more experienced lifter transitioning up to the professional weights, which is 24kg for women or 32kg for men.

Next we can consider results – a great place to start is looking at different ranking tables to see the different milestones at each weight for your weight class. The Ketacademy ranking tables , for example, may serve as a sort of map to guide the lifter from beginning to world class level. 

Be patient and work through the ranks – if you’re not at Candidate for Master of Sport level now, you shouldn’t be focusing on hitting Master of Sport. There are no shortcuts in Kettlebell Sport.

Once you’ve determined the appropriate goal, it’s time to plan how and when you’ll reach it. Pick a competition or a future date to test yourself and work backwards to design your training program. How much time you have will help you determine what you’ll need to focus on and what kinds of training milestones you should strive to hit. A twelve-week program will and should look very different from an eight-week or sixteen-week program. Keep in mind that it may take more than one training cycle to reach your goal!

Start Light and Fast, and Increase Weight Gradually

An intelligent training plan will progress the lifter from lighter kettlebells up to competition weight so that he or she is ready to give a true max effort on test day. An all too common mistake is to start working with the competition weight too soon – this often leaves the athlete feeling beat up and over-trained on the big day.

In the initial phases of the training cycle, start with light bells and focus on speed work to build a strong foundation. Then increase the weight by 2kg every one to two weeks, depending on the length of the training cycle, and reduce the pace by one to two reps per minute for every one kilogram increase in bell weight.

It’s possible to plan a sound training cycle with weights in 4kg increments, but keep in mind that the smaller the jump in weight, the less likely you are to lose speed and technique!

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Topics: Kettlebell Sport | Competition Style Kettlebells

CHALLENGE YOUR MIND AND BODY WITH KETTLEBELL SPORT

Posted by Kettlebell Kings on May 8, 2016 9:10:56 PM

For the most part kettlebells are mainstream fitness items now. Most people have heard of them or used them, but most people are still unfamiliar with Kettlebell Sport.  We have created an instructional guide with detailed descriptions and videos with one of the top competitive kettlebell athletes in the world, Brittany van Schravendijk.

One of the things we really like about kettlebell sport is how easy it is to get started with equipment, some workouts require lots of accessories like plates, barbells, racks, ropes and more.  To start training for Kettlebell Sport you just need a kettlebell or two. Second, it is competitive, we are big believers in competitive fitness. Whether you are competing against yourself or others, competition brings out the best in most people and gives you something to work towards whether it is losing weight, improving strength or winning competitions. 

Get Kettlebell Sport Lifting Video Guide!  

Download the full explanation and videos of each individual lift for full training! 

The Basics of Kettlebell Sport:

  • endurance kettlebell lifting, lifters have 10 minutes to complete as many reps as possible
  • efficiency and technique are important to maintain energy throughout set
  • lifters compete in specific lifts with either one arm or two arms

The Benefits:

  1. great goals to motivate your workouts
  2. blend of strength, endurance, balance and coordination in one workout equals efficiency
  3. build amazing mental tenacity, this carries over to other aspects of life

In the video below, Brittany goes over Kettlebell Sport, the lifts which lifters compete, what it takes to get started and more. We believe this is how you can take your workouts to the next level and reach ANY fitness goal you have, this is a great form of workout for those new to working out to experienced lifters because there are so many different levels of competition.

We have created a 4 Week Training Program You Can Sign Up For Here: 

kettlebell workouts

Whether you want to compete against yourself or others, kettlebell sport training combines strength, endurance, mobility and technique more than any form of fitness. 

You Will

  • increase strength
  • increase endurance
  • build muscle tone
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Topics: Kettlebell Sport | Competition Style Kettlebells

Women's International Kettlebell Sport Summit 2016

Posted by Kettlebell Kings on Apr 25, 2016 11:50:31 PM

Kettlebell Kings is really excited to be part of the first-ever Women's International Kettlebell Sport Summit (#WIKSummit2016)! When we choose to be a part of an event, we evaluate if it is in line it is with our own goals as a company. When we were first introduced to this concept, it immediately sounded like a great fit, mainly because of its goal of educating women about Kettlebell Sport is in line with ours. You might have seen our series about Kettlebell Sport, which we continue to expand on. You can view it here. How is Kettlebell Kings a part of the event? We are committing gift certificates which will most likely be used toward the purchase of some of our Kettlebell Sport Series!

We are eager to be a part of #WIKSummit2016 for a few more reasons:

  • It is created by women for women of all fitness backgrounds who want to learn, share expertise and ideas, and help advance kettlebell sport.
  • This is the first time in kettlebell sport history that women in kettlebell sport in the United States and internationally will gather female voices and develop more female leadership in kettlebell sport.
  • It will offer educational presentations, panel and focused group discussions, networking lunches, and technique instruction by some of the world's top kettlebell sport coaches and athletes, in all of the three lifts: snatch, jerk, long cycle (single and double bells). 
  • Eligible attendees can participate in a scientific research study on Kettlebell Sport Snatch.
  • Attendees will get a manual complete with information shared at the summit.
  • Attendees have a chance to win raffle prizes, including free competition registrations, online coaching, private training, kettlebell sport certification registration, kettlebell gift certificates, and more.
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Topics: Kettlebell Sport | Competition Style Kettlebells

Intro To Kettlebell Sport Part 5: Getting Started

Posted by Kettlebell Kings on Apr 25, 2016 12:00:00 PM

It looks like this will be the last post in our official series about Intro to Kettlebell Sport. If this is the first post you are reading, we recommend starting at the beginning here.  Our last post is actually written by our friend and world record holder, Brittany van Schravendijk.  We are thankful to Brittany for putting together some great videos which illustrate the different lifts we have covered. Part 1 was an overall introduction to kettlebell sport, Part 2 covered the Kettlebell Sport Swing, which is the basis of all lifts, Part 3 covered The Snatch and Part 4 covered Long Cycle. 

We have received a lot of really positive feedback along the way and have gotten a lot of folks started in kettlebell sport traning. Again, a few of the things that are so great about Kettlebell Sport are it gives you great goals to motivate your workouts, its cominbation of strength and endurance as well as the mental tenacity it builds for all aspects of life. 

We have created a 4 Week Training Program You Can Sign Up For Here: 

kettlebell workouts

In our last post in the series, Brittany created a list of what you need to do to get started in Kettlebell Sport training. This list will apply whether you want to lift competitevely or just for training.

 

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Topics: Kettlebell Sport | Competition Style Kettlebells

Intro To Kettlebell Sport Part 4: The Kettlebell Sport Long Cycle

Posted by Kettlebell Kings on Apr 18, 2016 12:00:00 PM

We received a lot of really positive feedback so far in our series about Kettlebell Sport. So far, we have introduced you to The Kettlebell Sport Swing and The Snatch. Today we bring you The Long Cycle. The Long Cycle is a Clean and a Jerk of the kettlebell(s). Kettlebell Sport competitors compete in one arm and two arm events with the Long Cycle. 

Our friend, Brittany van Schravendijk, is back to work with us on and walk us through the steps involved in single arm Long Cycle. 

If this is our first time reading about Kettlebell Sport, we highly recommend starting with our post about Intro to Kettlebell Sport and working your way through in the order that we have published articles. 

We have created a 4 Week Training Program You Can Sign Up For Here: 

kettlebell workouts

Here is a quick refresher on Kettlebell Sport and why we at Kettlebell Kings love it:

The Basics of Kettlebell Sport:

  • endurance kettlebell lifting, lifters have 10 minutes to complete as many reps as possible
  • efficiency and technique are important to maintain energy throughout set
  • lifters compete in specific lifts with either one arm or two arms

The Benefits:

  1. great goals to motivate your workouts
  2. blend of strength, endurance, balance and coordination in one workout equals efficiency
  3. build amazing mental tenacity, this carries over to other aspects of life

In the video below, Brittany goes over Long Cycle.  She answers some frequently asked questions. 

Read More

Topics: Kettlebell Sport | Competition Style Kettlebells

Intro To Kettlebell Sport Part 3: The Kettlebell Sport Snatch

Posted by Kettlebell Kings on Apr 11, 2016 7:55:30 PM

We received a lot of really positive feedback and interest from our first post introducing people to Kettlebell Sport so we are breaking it down into a series. Like we mentioned, we love so much about kettlebell sport because it gives you great goals to motivate your workouts, its cominbation of strength and endurance as well as the mental tenacity it builds for all aspects of life. 

Brittany van Schravendijk is going to work with us on creating a few different sub posts about the different aspects of Kettlebell Sport for those interested. Today, Brittany is going to show us the Kettlebell Sport 'Snatch'. The Snatch is one of the movements kettlebell sport athletes train and compete in and it a favorite of Kettlebell Kings because its utilization of the entire body.

Quick refresher on Kettlebell Sport and why we love it:

The Basics of Kettlebell Sport:

  • endurance kettlebell lifting, lifters have 10 minutes to complete as many reps as possible
  • efficiency and technique are important to maintain energy throughout set
  • lifters compete in specific lifts with either one arm or two arms

The Benefits:

  1. great goals to motivate your workouts
  2. blend of strength, endurance, balance and coordination in one workout equals efficiency
  3. build amazing mental tenacity, this carries over to other aspects of life

The snatch is arguably the most technical of all Kettlebell Sport lifts, but do not let that scare you! That is why we are creating this post, to help break it down for you. 

In the video below, Brittany goes over The Snatch.  She answers some frequently asked questions. 

We have created a 4 Week Training Program You Can Sign Up For Here: 

kettlebell workouts

Read More

Topics: Kettlebell Sport | Competition Style Kettlebells

INTRO TO KETTLEBELL SPORT PART 2: THE KETTLEBELL SPORT SWING

Posted by Kettlebell Kings on Apr 6, 2016 2:48:54 PM

We received a lot of really positive feedback and interest from our first post introducing people to Kettlebell Sport so we are breaking it down into a series to help you learn more and give you resources if you are interested in getting started. If you have not seen part one, you can quickly review it HERE. As a refresher, a few of the things that are so great about Kettlebell Sport are it gives you great goals to motivate your workouts, its cominbation of strength and endurance as well as the mental tenacity it builds for all aspects of life. 

We have created a 4 Week Training Program You Can Sign Up For Here: 

kettlebell workouts

Brittany van Schravendijk is going to work with us on creating a few different sub posts about the different aspects of Kettlebell Sport for those interested. Today, Brittany is going to show us the Kettlebell Sport Swing. The 'Swing' in kettlebell sport is different from the swings you might have previously learned.  The basic principles of the Kettlebell Sport Swing are important because it is the basis for all the other lifts you will eventually learn and compete or practice in kettlebell sport training.

In the video below, Brittany goes over the Kettlebell Sport Swing, which has some differences from what you might have learned already. 

Read More

Topics: Kettlebell Sport | Competition Style Kettlebells

An Intro To Kettlebell Sport

Posted by Kettlebell Kings on Mar 7, 2016 5:02:59 PM

For the most part kettlebells are mainstream fitness items now. Most people have heard of them or used them, but most people are still unfamiliar with Kettlebell Sport. Today we are going to give you a quick tutorial on Kettlebell Sport from one of the top competitive kettlebell athletes in the world, Brittany van Schravendijk.

One of the things we really like about kettlebell sport is how easy it is to get started with equipment, some workouts require lots of accessories like plates, barbells, racks, ropes and more.  To start training for Kettlebell Sport you just need a kettlebell or two. Second, it is competitive, we are big believers in competitive fitness. Whether you are competing against yourself or others, competition brings out the best in most people and gives you something to work towards whether it is losing weight, improving strength or winning competitions. 

We have created a 4 Week Training Program You Can Sign Up For Here: 

kettlebell workouts

The Basics of Kettlebell Sport:

  • endurance kettlebell lifting, lifters have 10 minutes to complete as many reps as possible
  • efficiency and technique are important to maintain energy throughout set
  • lifters compete in specific lifts with either one arm or two arms

The Benefits:

  1. great goals to motivate your workouts
  2. blend of strength, endurance, balance and coordination in one workout equals efficiency
  3. build amazing mental tenacity, this carries over to other aspects of life

In the video below, Brittany goes over Kettlebell Sport, the lifts which lifters compete, what it takes to get started and more. We believe this is how you can take your workouts to the next level and reach ANY fitness goal you have, this is a great form of workout for those new to working out to experienced lifters because there are so many different levels of competition.

Get Kettlebell Sport Lifting Video Guide!

Read More

Topics: Kettlebell Sport | Competition Style Kettlebells