Kettlebell Marathon for Beginners

This kettlebell marathon template is perfect for beginners.

It includes a 8 week plan, assistance exercises and valuable advice for the novice competitor.

Pacing, breathing, progression, you’ll find it all, handed from experience from the former vice president of the International Kettlebell Marathon federation, Thierry Sanchez.

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Description

The training template is somewhat inspired from Valery Federenko’s Fitness protocol. It can be used for general fitness purposes, or more specifically to get started with Kettlebell marathon training. Plan 3 sessions a week.

The goal of the template is to last 30 minutes without setting the kettlebell down. When you can do that, simply repeat the program with the next size kettlebell. The target weight is 16kg for women, 24k for men, but it is optional.

If you’re planning to do a 60 minute kettlebell marathon, you’ll find some practical advice on how to go about it.

 

Equipment recommended
Kettlebells: single kettlebells, 2 sizes under and 1-2 sizes over your planned competition weight
Timer

Progressions are gradual to ensure you get accustomed to the training with the least possible risk
of injury.

Contents
Introduction………………………………………………………………………………………………………………………………..3
About the program………………………………………………………………………………………………………………………3
Section A: the main work………………………………………………………………………………………………………………4
Pacing…………………………………………………………………………………………………………………………………….4
Going past plateaus………………………………………………………………………………………………………………….5
Picking the kettlebell exercises………………………………………………………………………………………………………7
Progressing though the template…………………………………………………………………………………………………..7
Moving up to a heavy kettlebell…………………………………………………………………………………………………8
Section B: the assistance work………………………………………………………………………………………………………9
Exercise choice………………………………………………………………………………………………………………………10
8 week plan………………………………………………………………………………………………………………………………11
Week 1………………………………………………………………………………………………………………………………….11
Week 2………………………………………………………………………………………………………………………………….12
Week 3………………………………………………………………………………………………………………………………….13
Week 4………………………………………………………………………………………………………………………………….13
Week 5 (2 days only)………………………………………………………………………………………………………………14
Week 6………………………………………………………………………………………………………………………………….15
Week 7………………………………………………………………………………………………………………………………….15
Week 8 (2 days only)………………………………………………………………………………………………………………16
Recovery…………………………………………………………………………………………………………………………………..17
A word of advice!……………………………………………………………………………………………………………………18
Disclaimer…………………………………………………………………………………………………………………………………19
About the author……………………………………………………………………………………………………………………….19

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