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DanHan
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Sport Camp in Kettlebells Centre Ljubljana
Date: 30 April – 1 May or 1 May – 2 May
(Anyone who is available can come and train for the whole 3 days)
Brief programme description
Sport Camp is aimed at preparing an athlete for a competition and that is how we will train. We will briefly go through the basics of the WKC Kettlebell Fitness programme, where we learn correct use of a single kettlebell.
As there is no competition coming up in the near future, we will use this Sport Camp to train for both disciplines, the Biathlon and the LongCycle, while also making good use of our head trainer for Weight Lifting, Žiga Urh, who will present the sport as an auxiliary training programme to Kettlebell Lifting.
All training sessions are set to be gruelling – we will try to match them to those of professional Kettlebell Lifters – so i recommend that you prepare well both physically and mentally.
Coach's advice:
Don't forget:
Sports footwear (indoor and running shoes)
Spare T-shirt,
Sports drinks
Enthusiasm
* chalk, water and snacks will be provided
Sport Camp programme:
Friday, 30 April, 2010 – 4 p.m. – 7 p.m.
Fundamentals of the WKC Tactical Programme (serving as the warm-up to the session)
Demonstration of the technique for 2KB LongCycle (men) and 1KB LongCycle (women)
Test: men 7 minutes, women 4 minutes each hand
Workout: men 3 sets of 5 minutes, women 3 sets of 3 minutes each hand (the tempo will be set based on the test results)
WKC LC Strongman/Strongwoman Protocol (rules and ranking system) – also serves as excellent auxiliary training for LC competition
Outdoor run and extensive stretching
Saturday, 1 May, 2010 (first session 9 a.m. - noon)
Outdoor run (very useful, as most athlete have an issue with wrist endurance and not general fitness)
Fundamentals of WKC Fitness Protocol (particularly as part of off-season cardio training)
Demonstration of correct technique for the Snatch
Test: 4 minutes each hand depending on the athlete's conditioning
Fundamentals of Weightlifting – technique Snatch and Clean&Jerk
Push Press, 4 sets of 12-15 reps (auxiliary exercise for the Snatch)
Swing (certainly the most useful exercise for Kettlebell Lifting), 3-5 sets, 30-50 reps
Saturday, 1 May, 2010 (second session, 5 p.m. – 9 p.m.)
Workout: men, 2KB Jerk, 3 sets of 5 minutes, women, 3 sets of 3 minutes each hand
Jerk, Tabata Protocol: men 1 set of 3 minutes, women 1 set of 2 minutes each hand
WKC Biathlon Strongman/Strongwoman Protocol (rules and ranking system) – also excellent auxiliary exercises for the Biathlon
Squat, 5 sets of 4 reps (proper form for Kettlebell Lifting application)
Jumping Squats, 4 sets of 50 reps (how, why, when and who should be doing them, correct technique and periodisation)
Swing (for relaxation of the back following a heavy overhead lifting session), 2 sets of 40 reps
Stretching
Sunday, 2 May, 2010 (10 a.m. – 1 p.m.)
We start with an outdoor run, 20-25 minutes, to relax the body following two days of heavy sessions.
Fundamentals of the WKC Tactical Programme (particularly as the warm-up to the workout)
Demonstration of technique for 2KB LongCycle (men) and 1KB LongCycle (women)
Test: men 7 minutes, women 4 minutes each hand
Workout: men 3 sets of 5 minutes, women 3 sets of 3 minutes each hand (the tempo will be set based on the test results)
WKC LC Strongman/Strongwoman Protocol (rules and ranking system) – also serves as excellent auxiliary training for LC competition
Extensive stretching
On Saturday, 1 May, 2010, members of the Kettlebells Centre will ensure a tour of Ljubljana after the workout, including lunch (not included in the price of the Sport Camp) in one of the city centre restaurants.
Team Kettlebells Centre Ljubljana!
----
----
Gregor Sobočan ist ein sehr guter und sympathischer Coach. Der steht schon lange auf meiner Wunschliste ganz oben!!
Freue mich schon, klingt nach einem guten Trainingslager!!
Jerk it - Snatch it
[YOUTUBE]<object width="480" height="385"><param name="movie" value="http://www.youtube.com/v/R7kPwN-dSc0&hl=de_DE&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/R7kPwN-dSc0&hl=de_DE&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object>[/YOUTUBE]
Das scheint nicht zu gehen. http://www.youtube.com/watch?v=R7kPwN-dSc0
Sport Camp in Kettlebells Centre Ljubljana
Date: 30 April – 1 May or 1 May – 2 May
(Anyone who is available can come and train for the whole 3 days)
Brief programme description
Sport Camp is aimed at preparing an athlete for a competition and that is how we will train. We will briefly go through the basics of the WKC Kettlebell Fitness programme, where we learn correct use of a single kettlebell.
As there is no competition coming up in the near future, we will use this Sport Camp to train for both disciplines, the Biathlon and the LongCycle, while also making good use of our head trainer for Weight Lifting, Žiga Urh, who will present the sport as an auxiliary training programme to Kettlebell Lifting.
All training sessions are set to be gruelling – we will try to match them to those of professional Kettlebell Lifters – so i recommend that you prepare well both physically and mentally.
Coach's advice:
Don't forget:
Sports footwear (indoor and running shoes)
Spare T-shirt,
Sports drinks
Enthusiasm
* chalk, water and snacks will be provided
Sport Camp programme:
Friday, 30 April, 2010 – 4 p.m. – 7 p.m.
Fundamentals of the WKC Tactical Programme (serving as the warm-up to the session)
Demonstration of the technique for 2KB LongCycle (men) and 1KB LongCycle (women)
Test: men 7 minutes, women 4 minutes each hand
Workout: men 3 sets of 5 minutes, women 3 sets of 3 minutes each hand (the tempo will be set based on the test results)
WKC LC Strongman/Strongwoman Protocol (rules and ranking system) – also serves as excellent auxiliary training for LC competition
Outdoor run and extensive stretching
Saturday, 1 May, 2010 (first session 9 a.m. - noon)
Outdoor run (very useful, as most athlete have an issue with wrist endurance and not general fitness)
Fundamentals of WKC Fitness Protocol (particularly as part of off-season cardio training)
Demonstration of correct technique for the Snatch
Test: 4 minutes each hand depending on the athlete's conditioning
Fundamentals of Weightlifting – technique Snatch and Clean&Jerk
Push Press, 4 sets of 12-15 reps (auxiliary exercise for the Snatch)
Swing (certainly the most useful exercise for Kettlebell Lifting), 3-5 sets, 30-50 reps
Saturday, 1 May, 2010 (second session, 5 p.m. – 9 p.m.)
Workout: men, 2KB Jerk, 3 sets of 5 minutes, women, 3 sets of 3 minutes each hand
Jerk, Tabata Protocol: men 1 set of 3 minutes, women 1 set of 2 minutes each hand
WKC Biathlon Strongman/Strongwoman Protocol (rules and ranking system) – also excellent auxiliary exercises for the Biathlon
Squat, 5 sets of 4 reps (proper form for Kettlebell Lifting application)
Jumping Squats, 4 sets of 50 reps (how, why, when and who should be doing them, correct technique and periodisation)
Swing (for relaxation of the back following a heavy overhead lifting session), 2 sets of 40 reps
Stretching
Sunday, 2 May, 2010 (10 a.m. – 1 p.m.)
We start with an outdoor run, 20-25 minutes, to relax the body following two days of heavy sessions.
Fundamentals of the WKC Tactical Programme (particularly as the warm-up to the workout)
Demonstration of technique for 2KB LongCycle (men) and 1KB LongCycle (women)
Test: men 7 minutes, women 4 minutes each hand
Workout: men 3 sets of 5 minutes, women 3 sets of 3 minutes each hand (the tempo will be set based on the test results)
WKC LC Strongman/Strongwoman Protocol (rules and ranking system) – also serves as excellent auxiliary training for LC competition
Extensive stretching
On Saturday, 1 May, 2010, members of the Kettlebells Centre will ensure a tour of Ljubljana after the workout, including lunch (not included in the price of the Sport Camp) in one of the city centre restaurants.
Team Kettlebells Centre Ljubljana!
----
----
Gregor Sobočan ist ein sehr guter und sympathischer Coach. Der steht schon lange auf meiner Wunschliste ganz oben!!
Freue mich schon, klingt nach einem guten Trainingslager!!
Jerk it - Snatch it
[YOUTUBE]<object width="480" height="385"><param name="movie" value="http://www.youtube.com/v/R7kPwN-dSc0&hl=de_DE&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/R7kPwN-dSc0&hl=de_DE&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object>[/YOUTUBE]
Das scheint nicht zu gehen. http://www.youtube.com/watch?v=R7kPwN-dSc0
Zuletzt bearbeitet von einem Moderator:
.
![[img17]](/styles/smilies/8.gif "daumen [img17]")
Sehr schön!!
, die war auf einen Kaffee da.
![[img1]](/styles/smilies/10.gif "angst [img1]")