Below I’ve briefly outlined a system that will allow you to train long cycle and biathlon at the same time and progress in a stepwise fashion.
- Phase 0 is optional and should be used if general strength or endurance is a limiting factor.
- Phases 0-2 (or 1-2 if skipping phase 0) can be performed to develop skills and fitness qualities that will help both events.
- Phase 3 is about focusing on one whilst maintaining the other, this where you have to choose your focus for the competitions.
- Phase 4 is about peaking the one so you optimal that for the competition, during this time you may ever so slightly detrain the other, however it will be minimal.
- Phase 5 is designed to optimise your performance at the competition.
| Phase 0 – General strength/endurance (optional step break from the bells if needed)
|
| General strength – Focus on developing compound movements such as squats, deadlifts, presses, pull up and pre-hab work
General endurance – Focus on classic aerobic exercises, such as running, cycling and rowing
You might like to do this phase if you are lacking strength and/or endurance, when you need some active mental recovery (once every four years), or if you’re returning from injury. |
| Phase 1 – General Training |
| Day 1 – Local muscular endurance focus. Focus on non competition kettlebell lifts such as 1 arm long cycle (oalc) (comp weight), push press, swing snatch.
Other suggestions – Backwards sled drag, back (hip) extension, pull ups/hangs from bar.
Day 2 – Strength Heavy oalc, Heavy 1 arm jerk (oaj), heavy swings (1 or 2 bells)
Other suggestions – KB press, Squat, famers walk, bench pulls
Day 3 – Endurance half snatch, 1 oaj, swing + cleans (1 or 2 bells)
Other suggestions – Sled push, skipping, Face pulls
Novice: 3 session a week Intermediate: 4 sessions a week Advanced: 5-6 sessions a week
*Add cardio and mobility as needed
|
| Phase 2 – Long cycle/biathlon introduction |
| Day 1 – Snatch + clean
Snatch, clean Other suggestions – back (hip) extension, pull ups/hangs from bar.
Day 2 – Jerk Heavy oaj, double jerk Other suggestions – front squats, sled push, triceps extensions
Day 3 – LC + snatch & swing Other suggestions – back (hip) extension, backwards sled drag, hang from bar
Day 4 – LC + Push press Other suggestions – back squat, famers walks, face pulls
* Days 1 & 2 back to back (no day off between) * Days off or cardio between days 3 & 4
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| Phase 3a – Biathlon focus | Phase 3b – Long cycle focus |
| Day 1
Heavy oaj, Jerk Deep squat
Day 2 Snatch + cleans Back (hip) extension
Day 3 Jerk, Snatch, cleans ¼ squat
Day 4 Snatch, oaj, 1 arm lc (push press) Back (hip) extension
|
Day 1
Heavy Jerk, cleans Deadlift
Day 2 Long cycle (light), snatch with gloves Hangs on a bar, sled push
Day 3 Long cycle, push press Famers walk
Day 4 Long cycle (light), snatch with extra swing Hangs on a bar, sled push
|
| *add pre-hab, extra strength training and cardio as needed | |
| Phase 4a – Biathlon | Phase 4b – Long Cycle |
| Day 1 (heavy)
Jerk, snatch Isometric ¼ back squat
Day 2 Snatch, jerk Rhythm squat
Day 3 (Light) Snatch, jerk ¼ front squat
|
Day 1 (heavy)
Long cycle Isometric rack pull
Day 2 Long cycle Rhythm squat
Day 3 (Light) Long cycle Isometric ¼ back squat
|
| Competition | |
