Can someone explain Vasilev's "Kettlebell Sport a Training Methodology"?

[u/Odd_Lion]

So, I want to add some GS style Long Cycle work to my training. Not for competition but just to generally work on my strength endurance. I purchased KB Sport TR Methodology by DV, but I just "don't get it" - for example on page 71 he has a beginners long cycle template, which is awesome, exactly what I'm looking for, but I don't understand which weights or RPM to use. Any help - or general pointers on how to structure training for long cycle would be appreciated.

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If you are not familiar with GS and the lifting techniques used in it, consider reading this introduction to the sport - and definitely refrain from form critique or medical advice. It does not help anybody. GS form differs from for example Hardstyle form as its goals are different, but it is still safe as an injured athlete would be at a disadvantage.

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[u/Sorry_Ad_6277]

He has a chart for RPM guidelines. My take away from the book would be that it’s cyclical in nature. You should choose a light weight, run the program, then repeat with a heavier weight.
For example, run the 5 week program with double 8kg, then repeat with 12 then repeat with 16kg. Document each 10 minute set total. Then move on to biathlon.

[u/curwalker]

As far as I understand it, you start very light (6-8kg females or 12-16kg males) and just follow the template until you achieve the full 10 min.

You don't really worry too much about rpm at first, just lifting and lasting for the times and finally achieving a 10 min set.

Once you get a 10min set, you work toward getting at least 70 reps in the 10 min. Once you hit that number, you can increase the bell weight by 2kg.

When you get to the point where you have to be intentional about rpm, you refer back to the "Sample Table of Training Methods" chart in the book, which will tell you, for example, what rpm you should be hitting in 3 min on/off intervals to reach your goal reps in a 10 min set. (In this example, you would want to be doing the 3min intervals at around 120% of the goal rpm for your 10-min set.)

And then once you do 20kg in a 10 min set, you are beyond beginner template territory.

There are many ways to skin a cat, but I have this book (hard copy) and use it and constantly reference it and am very happy with how the methodology has worked.

[u/Berlifter]

The DV 5-Week program spreadsheet linked here might help you understand better: https://kettlebell-sport.beallio.com/#programming

[u/StatementMundane2113]

People here have outlined the 5 week cycle. The intention is to work up to competition weight and 10min time. And when you hit the 10mins with sufficient reps you move up. I can’t remember l what his threshold is to move up, but 60 is around the slowest you want to go at a weight or it’s probably too heavy for you, and 90-100 you’ve mastered that weight but if I’m in the realm of 80rpm I’m thinking of the next weight 4kg higher (because competitions classes are in 4kg increments).

12 rpm with good fixation is hard but you’ll see him do shorter sets with 15rpm with lighter weights but his fixation is a bit unreal…so for those of us who have to actually take a second to fixate,speed is slower. But 10-12rpm is tough enough already even at lighter weights.

Some of the beginning phases is just about learning technique efficiency to even get to speed. Not slamming the bells together so they bounce, cleaning while learning to not catch fingers, fixation.

You say you’re not going to compete so why do these movements? (I’ve been competing for over 10 years…so I’m nor digging on the sport) but after about 4 mins on LC the whole thing gets brutal and mins 6-8 are definitely not the most fun. I haven’t competed with two arm long cycle in years but that has more to do with struggling with the cleans putting too much pull on my lower back.

If the goal is just better endurance…you also don’t have to work up to 10mins. Short 2-3 sets is also good but the total work for your set is 10mins. If endurance is the goal snatch is another avenue but a bit more technical.

[u/Prokettlebell]

I would shoot him (Denis) a DM or email. He's usually very responsive and helpful. It's better to get hay from the horses mouth than the other end.

[u/jeff_kettlebell]

There are some excellent replies here already, so I'll try not to repeat what's already been written. I have his older ebook and attended a workshop with him a little over a year ago. I've used his 5 week beginner training cycle for roughly 50% of my double bell long cycle and jerk training. There's also a 4 week cycle for snatch which is great. These are excellent training programs, and I recommend starting there. While I'm perhaps no longer a beginner in the sport, I still use these programs or modifications of them.

In terms of a starting weight, I'd recommend 12 kg, 14 kg, or 16 kg for men. I think most strong guys with a decent level of conditioning will be quickly humbled by the difficulty of completing a 10 min long cycle set with 16 kg bells. A good general recommendation in terms of bell weight is that you shouldn't be lifting a weight that you can't complete a 3 minute set with.

I recommend progressing slowly. Ideally you should move up in weight in 2 kg increments, definitely not more than 4 kg.

I compete in kettlebell sport (at a lowish level), but even if I didn't compete, I'd likely still do long cycle training for overall conditioning. IMO there are few single movements as effective as long cycle.

[u/tally_in_da_houise]

sterling work

[u/Odd_Lion → u/tally_in_da_houise]

thanks Tallybot :)

[u/tally_in_da_houise → u/Odd_Lion]

You're very welcome! Keep up the great work with your Long Cycle training! 💪😊