Part 1 - 1st half of phase   :   1/2 strength emphasis , 1/2 general conditioning

     Part 2 - 2nd half of phase  :   1/3 strength emphasis , 2/3 power endurance

 

Competitive phase   :   6-8 weeks

 

     Part 1 - 1st third of phase  :   1/3 strength work , 2/3 power endurance

     Part 2 - 2nd part of phase  :   1/4 strength work , 3/4 power endurance

     Part 3 - 3rd part of phase   :   100% power endurance

 

 

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Strength work can be performed with kettlebells alone or combined with barbells.

Power endurance whilst mostly using kettlebells can be supplemented with barbell work e.g. squat jumps.

 

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There are many ways to train. It is reasonable that novices should practise the following ; circuits are useful , 2-3 rounds with incomplete recovery between sets.

 

 Swings - always one arm in relaxed style, long sets switching arms as    necessary

 Presses (short and long sets ; +/- with preceding clean; single/double; push press) 

 Squats ( front , back , overhead , jumps from various positions)

 Double cleans and rack walks/holds

 Jerks (1 or 2 arm) with brief pause overhead (2 secs)

 Pullups , pushups and dips (+/- weighted)

 

A 5-10 minute warmup is desirable , include some calisthenics and with emphasis on shoulder and hip flexibility. The main lesson lasts 30-45 minutes increasing to 60 minutes or so as fitness improves.The session can be completed with an easy run, swim , row or cycle - and learning some relaxation techniques will prove useful for identifying areas of restriction.

 

On recovery days some light joint mobility practise is useful , together with yoga/tai chi/Qigong and trigger point work (active release (ART))  if needed.

 

You can split work sessions within a day (we don't all have the luxury of unlimited schedules) but it is best to allow a decent period of recovery - 36-48 hours- especially when you are in the competitive phase. Playing "catch up" for missed sessions will upset the rhythm of your training , from personal experience it's not recommended . Overtraining can seriously derail your plans & I've found it is safer to back off if progress becomes laboured. This is a time to reassess volume , weights , variety and intensity. Obviously,  poor eating and sleeping habits negate hard-won training gains .

 

Good luck ! The above is just a guide but should give you an idea of the concepts i.e. with a solid base of conditioning , strength flexibility and skill practise you will develop a platform for maximising your work capacity - in GS terms this is your power endurance.