Periodization for GS, Part 9 (combining long cycle and biathlon)

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.

 

 

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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

 

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

 

Author

My name is James Ross, I’m a qualified personal trainer, strength and conditioning coach and amateur sports scientist. I am a founder and coach at Cohesion Strength and Conditioning in Melbourne and started the website www.gsscience.com.

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