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  1. #1
    gareththomasnz is offline Junior Member
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    Default How often should I train long cycle?

    I got heavily into my snatch but now have the long cycle bug too

    How frequently can I do this workout with 2x 24kgs

    Is it OK to do as much as 4-5 times per week ?

    How about 2-3 sessions per day 3x per week ?

    I love this exercise even more than snatch.

  2. #2
    johnbeamon is offline Senior Member
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    Your question implies either biathlon or long cycle; therefore, competition. Most biathlon competitors train up to 5-6/wk and LC athletes 3-4/wk, including a ton of GPP work and conditioning. But 2-3 sessions a day? What exactly are you trying to accomplish? It's an endurance sport, served better by a massage and a nap than by more timed sets on the same day.

    I would strongly recommend that you discuss this with an experienced coach. I got my program template from a coach and negotiated adjustments with him after the first 90 days. 18 months into the sport now, I've begun programming for myself. If you want online resources, Google "Thierry Sanchez long cycle". He's a coach and competitor with programs online for individual and group settings.
    [B][URL="http://ironflinger.blogspot.com"]John Beamon[/URL][/B]
    [SIZE=1]
    [SIZE=2] My thread "Guest User? Really" prompted some 6 pages of discussion on why Pavel's user account had been changed to "Guest User" status. John Du Cane answered in a forthright manner, and I thanked him for his professionalism in this very forum.

    That entire thread was removed from the forum on or around August 26. I've been an HKC and an active, outspoken member in good standing for some 3yrs now, but I don't support this sort of censorship. Look for me on the public web.

    -j
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  3. #3
    StrongBear is offline Member
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    Congratulations on discovering the long cycle! It is a great exercise that carries over well to many activities. Fantastic GPP.

    To answer your question, a lot of it depends on your current goals and level.

    See, if you want to participate in GS and build your endurance, that is one thing. If you are looking to develop a good blend of strength, endurance, etc., then that can be another.

    The level and goals also impact each other. If the 24s are heavy and you can only get a few reps in, then that changes things. This is different than if you are able to bust out 7 minute sets at 8 reps a minute.

    Like anything, you have to balance training with recovery, build the proper foundation, increase work capacity over time, cycle progress etc. etc. etc.

    I do not see any reason to do this 2 or 3 times a day. I wouldn't even do it 4 to 5 times a week to start. 3 sessions a week is enough and then pick your "other" stuff based on the goal. If it is GS, then the "other stuff" is running, BW squats, lunges, etc. Anything to build endurance. If it is size and strength, then you pick a different other.

    Either way, watch the elbows. Make sure you build up slow.

  4. #4
    David C. is offline Senior Member
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    Default

    Quote Originally Posted by gareththomasnz View Post
    I got heavily into my snatch but now have the long cycle bug too

    How frequently can I do this workout with 2x 24kgs

    Is it OK to do as much as 4-5 times per week ?

    How about 2-3 sessions per day 3x per week ?

    I love this exercise even more than snatch.
    5-6 days a week is best.
    I agree you should get a coach, even if you have an online coach for just a month or so. You want to make sure your technique is solid.
    I'm recovering from "golfer's elbow" related to GS work. I think better technique would have prevented this, but that's just a guess.
    [URL]http://southernkettlebeller.blogspot.com/[/URL]

  5. #5
    gareththomasnz is offline Junior Member
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    good answers - thanks

    I did come across the 9 week program already

    http://kettlebellfitnessdk.wordpress...ining-program/

    But I would like to train more frequently.

  6. #6
    johnbeamon is offline Senior Member
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    If you insist on training more frequently, then train more frequently. Good luck.

  7. #7
    JasonL.Ac. is offline Senior Member
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    Quote Originally Posted by johnbeamon View Post
    It's an endurance sport, served better by a massage and a nap than by more timed sets on the same day..
    This right here is the single best argument for taking up GS I've ever heard; I can really get behind more massages and naps : )

    Seriously though, and I've said this before, but it bears repeating, John, David, (Tom if you're reading this), I really appreciate the info you folks bring here from the world of GS. It's tremendously valuable and worthwhile. One day I'll take the plunge and try it...
    Jason Ginsberg, RKC2, LAc
    [url]http://www.dragondoor.com/instructor/1706[/url]

  8. #8
    gareththomasnz is offline Junior Member
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    This has a bit of info on periodization and training programs

    http://angrygoatathletics.org/Girevo...ry_Sanchez.pdf

  9. #9
    David C. is offline Senior Member
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    Quote Originally Posted by JasonL.Ac. View Post
    This right here is the single best argument for taking up GS I've ever heard; I can really get behind more massages and naps : )

    Seriously though, and I've said this before, but it bears repeating, John, David, (Tom if you're reading this), I really appreciate the info you folks bring here from the world of GS. It's tremendously valuable and worthwhile. One day I'll take the plunge and try it...
    You are welcome. And just to clarify, when I said 5-6 days a week, I meant one session a day.
    It bears repeating that GS is an endurance sport, so the greatest benefit comes from cultivating general and special endurance. There are some protocols that used multiple short (1-3 minute) sets, but they don't usually involve traditional set/rep schemes. I prefer the WKC money-set approach, but lots of folks have achieved success with the IKSFA methods.
    To me, the best reason to get a coach is to critique your form, both structurally and in timing your breathing patterns, to maximize force and minimize fatigue. And again, learning proper technique will prevent acute injury and repetitive stress injuries.
    Whether you lift 5-6 days a week or 3 days a week, cultivating endurance is the most important physical attribute in GS success.
    Good luck.
    [URL]http://southernkettlebeller.blogspot.com/[/URL]

  10. #10
    gareththomasnz is offline Junior Member
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    I just got this guys book

    http://www.girevoysport.ru/book2.htm

    Its short but has all the info I was after - long cycle & snatch programs

    I will get his other book on technique later

    He also goes into supplementary exercises - all very simple & straight to the point.

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