Wednesday, November 5, 2014

Training for Powerlifting and Kettlebell Sport.

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I get a lot of questions about how I combine both powerlifting and kettlebell training.

I talked about it with Mike Mahler and Sincere Hogan on the "Live Life Aggressively Podcast" and addressed it in my book "Kettlebells for Sport, Strength and Fitness" - here are links to each:

LLA Podcast Episode 53: http://www.mikemahler.com/blog/live-life-aggressively-podcast/ep-53.html

Book: http://www.lulu.com/spotlight/sshetler

Here is a very basic "off season" template that I follow that has worked well in keeping all the lifts up. Once a contest is approaching however, the focus would shift more to powerlifting or kettlebell training depending on what sport you plan to compete in.

Monday - squat / jerk or long cycle focus
squat - heavy
deadlift - light
kettlebell long cycle or jerk
abs

Tuesday - bench / snatch focus
bench press - heavy
bench press - lockout work
lats / upper back
kettlebell snatch

Thursday - deadlift / jerk or long cycle focus
deadlift - heavy
squat - light
kettlebell long cycle or jerk
abs

Friday - bench / snatch focus
bench press - light
shoulder press or incline press
lats / upper back
kettlebell snatch

I favor putting the jerks or long cycle on squat/deadlift days, as the jerk is a very leg dominant exercise. In an upcoming post I'll provide an example of the training cycle I will be shifting into soon as my training is becoming focused on kettlebell long cycle (clean & jerk) while keeping my deadlift up for deadlift meets as I plan to do both of these events concurrently.

Stay Strong!
Scott