Bogatyr Rising | Double Long Cycle program

Code: EBO0001

Bogatyr Rising is a kettlebell long cycle program for Girevoy Sport.

The goal of this program is to last a 10 minute Long Cycle set with 2x24kg kettlebells, and take your
numbers to a competitive level, of roughly 60-90 reps, depending on your bodyweight.
By the end of this program, you’ll have a solid base to work from to start lifting heavier kettlebells.

Bogatyr Rising calls for 3 main days of training (Long Cycle and assistance work), and 2-3 days of
cardio (under 1 hour) a week.

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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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