Description
Bogatyr Rising | Double Long Cycle program
Kettlebell Long Cycle is a fantastic discipline that appeals to many athletes, but where do you start?
You also get the classical GS manual “ Kettlebell Sport and Athlete Preparation” for FREE with this ebook!
Equipment recommended
Kettlebells: 2x12kg, 2x16kg, 2x20kg, 2x24kg, (2x28kg)
Timer
Barbell, plates, squat stand, bench, pull up bar
Options are given in the assistance section if you do not have access to barbells.
Progressions are gradual to ensure you get accustomed to the training with the least possible risk
of injury.
Do not plan to do other training/ strenuous activities over this program, if you’re planning to be
serious about “Bogatyr Rising” and improve your Kettlebell Long Cycle results!
Contents
Introduction ……………………………………………………………………………………………………………………………. 3
Basic Safety Rules…………………………………………………………………………………………………………………….. 4
Blisters……………………………………………………………………………………………………………………………………. 4
Warm up ………………………………………………………………………………………………………………………………… 5
Session outline ………………………………………………………………………………………………………………………… 6
Table 1 : LC template ……………………………………………………………………………………………………………….. 8
How to read the whole program ……………………………………………………………………………………………….. 9
Assistance training ………………………………………………………………………………………………………………….10
Table 2 : the weekly schedule…………………………………………………………………………………………………..14
Recovery………………………………………………………………………………………………………………………………..16
Stalling…………………………………………………………………………………………………………………………………..16
What’s next ? …………………………………………………………………………………………………………………………17
Training for a competition ……………………………………………………………………………………………………….19
Disclaimer………………………………………………………………………………………………………………………………21
About the author ……………………………………………………………………………………………………………………21
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