GPP & SPP GENERAL PHYSICAL PREPARATION SPECIALIZED PHYSICAL PREPARATION BY DENIS VASILEV www.denisvasilevkettlebell.com All rights reserved. Copyrights © 2022 by Denis Vasilev DAY 2, July 03 rd 2022 LEVEL 2 https:// kettlebellsporthangout.co.uk GENERAL PHYSICAL PREPARATION SPECIALIZED PHYSICAL PREPARATION SPP - System ”100” - Circuit trainings - Cardio GPP - Circuit trainings - Other Sports www.denisvasilevkettlebell.com All rights reserved. Copyrights © 2022 by Denis Vasilev System ”100” SPP UPPER BODY LOWER BODY - Jump Squats; - Back Extensions - Push ups; - Dips; - Pull ups/ Chin ups; - Muscle ups; - ABS - Back Squats; - Dead Lifts; - Jump Squats; - Bench Press; - Military Press; Calisthenics Weightlifting www.denisvasilevkettlebell.com All rights reserved. Copyrights © 2022 by Denis Vasilev Specialized Physical Preparation SPP - Jump Squats Calisthenics “100” Speed Skating Inspired www.denisvasilevkettlebell.com All rights reserved. Copyrights © 2022 by Denis Vasilev 30sec Work x 3sets 30sec Work x 4sets 60sec Work Set 1min rest in between sets 1min rest in between sets 25-30rp per set 25-30rp per set 55-60rp 30sec Work x 5sets 60sec Work x 2sets 30sec Work x 6sets 1min rest in between sets 2-4min rest in between sets 1min rest in between sets 25-30rp per set 55-60rp per set 25-30rp per set 45sec Work x 3sets 45sec Work x 4sets 60sec Work Set 1min rest in between sets 1min rest in between sets 40-45rp per set 40-45rp per set 55-60rp 45sec Work x 5sets 60sec Work x 2sets 45sec Work x 6sets 1min rest in between sets 2-4min rest in between sets 1min rest in between sets 40-45rp per set 55-60rp per set 40-45rp per set 60sec Work x 3sets 60sec Work x 4sets 100sec Work Set 1min rest in between sets 1min rest in between sets 55-60rp per set 55-60rp per set 95-100rp 60sec Work x 5sets 100sec Work Set 60sec Work x 6sets 1min rest in between sets 1min rest in between sets 55-60rp per set 95-100rp 55-60rp per set WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 Specialized Physical Preparation Calisthenics ”100” SPP - Push ups; - Dips; - Pull ups/ Chin ups; - Muscle ups; - ABS - Back Extensions Your current result should be about 70% of the targeting repetitions Table display the exact training repetitions for those who can manage 70reps UPPER BODY LOWER BODY www.denisvasilevkettlebell.com All rights reserved. Copyrights © 2022 by Denis Vasilev 20reps x 2sets 30reps 20reps x 2sets 2-4min rest in between sets 2-4min rest in between sets 40 total reps 40 total reps 30reps 20reps x 3sets 30reps 2-4min rest in between sets 60 total reps 20reps x 3sets 30reps x 2sets 40reps 2-4min rest in between sets 4-6min rest in between sets 60 total reps 60 total reps 20reps x 4sets 30reps x 3sets 50reps 2-4min rest in between sets 4-6min rest in between sets 80 total reps 90 total reps 20reps x 5sets 40reps x 2sets 60reps 2-4min rest in between sets 8-10min rest in between sets 100 total reps 80 total reps 30reps x 4sets 50reps x 2sets 80reps 4-6min rest in between sets 10min rest in between sets 120 total reps 100 total reps 40reps x 3sets 20reps x 5sets 100reps 8-10min rest in between sets 2-4min rest in between sets 120 total reps 100 total reps WEEK 7 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 Specialized Physical Preparation Calisthenics ”100” How to use the TABLE 1. Calculate your target reps by adding 30% to your current MAX; 2. Carucate how many % it will be from 100reps; 3. That will be the % of reps you should take from the table EXAMPLE: “your max is 50reps” 1. 50reps + 30% = 65reps is your target; 2. 65reps is 65% from 100reps; 3. Take only 65% of the reps you can see in the table www.denisvasilevkettlebell.com All rights reserved. Copyrights © 2022 by Denis Vasilev 20reps x 2sets 30reps 20reps x 2sets 2-4min rest in between sets 2-4min rest in between sets 40 total reps 40 total reps 30reps 20reps x 3sets 30reps 2-4min rest in between sets 60 total reps 20reps x 3sets 30reps x 2sets 40reps 2-4min rest in between sets 4-6min rest in between sets 60 total reps 60 total reps 20reps x 4sets 30reps x 3sets 50reps 2-4min rest in between sets 4-6min rest in between sets 80 total reps 90 total reps 20reps x 5sets 40reps x 2sets 60reps 2-4min rest in between sets 8-10min rest in between sets 100 total reps 80 total reps 30reps x 4sets 50reps x 2sets 80reps 4-6min rest in between sets 10min rest in between sets 120 total reps 100 total reps 40reps x 3sets 20reps x 5sets 100reps 8-10min rest in between sets 2-4min rest in between sets 120 total reps 100 total reps WEEK 7 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 Easy & Medium difficulty weights 1' Work x 2sets 40reps 1' Work x 3sets 1min rest in between sets 1min rest in between sets pace 22-30rpm done under 2min pace 22-30rpm 60reps 1' Work x 4sets 80reps 1min rest in between sets done under 3min pace 22-30rpm done under 4min 1' Work x 5sets 100reps 1min rest in between sets pace 22-30rpm done under 5min Maximum difficulty weights 1' Work x 2sets 40reps 1' Work x 3sets 1min rest in between sets 1min rest in between sets pace 22-30rpm done under 2min pace 22-30rpm 60reps 1' Work x 4sets 40reps x 2sets 1min rest in between sets 2-4min rest in between sets done under 3min pace 22-30rpm done under 2min each 1' Work x 4sets 80reps 1' Work x 5sets 1min rest in between sets 1min rest in between sets pace 22-30rpm done under 4min pace 22-30rpm 50reps x 2sets 1' Work x 5sets 100reps 3-5min rest in between sets 1min rest in between sets done under 2min 30sec each pace 22-30rpm done under 5min WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3 SPP Weightlifting “100” UPPER BODY (start weight) - Kettlebell Press (2 x 12kg); - Bench Press (20kg); - Incline Press (20kg); - Military Press (10 - 12kg) LOWER BODY (start weight) - Back Squats (20kg) - Dead Lifts (20kg) Specialized Physical Preparation www.denisvasilevkettlebell.com All rights reserved. Copyrights © 2022 by Denis Vasilev SPP UPPER BODY (Target weight) - Bench Press - 70%; - Kettlebell Press, Incline Barbell Press – 60%; - Seating Military Press – 50%. % of the LOWER BODY Target Weights LOWER BODY (Target weight) Back Squats, Dead Lifts 1. Bar weight = Two competition kettlebells weight; 2. Bar weight = Your body weight; 3. Bar weight = 100kg; Easy & Medium difficulty weights 1' Work x 2sets 40reps 1' Work x 3sets 1min rest in between sets 1min rest in between sets pace 22-30rpm done under 2min pace 22-30rpm 60reps 1' Work x 4sets 80reps 1min rest in between sets done under 3min pace 22-30rpm done under 4min 1' Work x 5sets 100reps 1min rest in between sets pace 22-30rpm done under 5min Maximum difficulty weights 1' Work x 2sets 40reps 1' Work x 3sets 1min rest in between sets 1min rest in between sets pace 22-30rpm done under 2min pace 22-30rpm 60reps 1' Work x 4sets 40reps x 2sets 1min rest in between sets 2-4min rest in between sets done under 3min pace 22-30rpm done under 2min each 1' Work x 4sets 80reps 1' Work x 5sets 1min rest in between sets 1min rest in between sets pace 22-30rpm done under 4min pace 22-30rpm 50reps x 2sets 1' Work x 5sets 100reps 3-5min rest in between sets 1min rest in between sets done under 2min 30sec each pace 22-30rpm done under 5min WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3 Specialized Physical Preparation www.denisvasilevkettlebell.com All rights reserved. Copyrights © 2022 by Denis Vasilev Weightlifting “100” SPEED - ENDURANCE Circuit Jump Squats kettlebell 30 reps Jump Squats kettlebell 30 reps Push ups (narrow stand) 30 reps Dips (narrow stand) 30 reps American Swing kettlebell 30 reps Back Squat barbell 30 reps Dead Lift kettlebell 30 reps Dead Lift barbell 40 reps ROUND ROUND Jump Squats kettlebell 30 reps Jump Squats kettlebell 30 reps Push ups (narrow stand) 30 reps Dips (narrow stand) 30 reps American Swing kettlebell 30 reps Back Squat barbell 30 reps Dead Lift kettlebell 30 reps Dead Lift barbell 40 reps ROUND ROUND STRENGTH - ENDURANCE Circuit - ONE ROUND under 4min; - Tree trainings a week; Training #1 – ONE ROUND (under 4min); Training #2 – TWO ROUNDS (under 8min); Training #3 – THREE ROUND (under 12min). - Entry weight: MALE – 12kg FEMALE – 8kg - Comfortable Pace - Tree trainings a week; Training #1 – ONE ROUND; Training #2 – TWO ROUNDS; Training #3 – THREE ROUND. - Kettlebell weight should match with the kettlebell weight you are using for KB Sport exercises at present moment; - Barbell weight should match with the weight of two kettlebells you are using for KB Sport exercises at present moment. www.denisvasilevkettlebell.com All rights reserved. Copyrights © 2022 by Denis Vasilev SPP Specialized Physical Preparation GPP SPEED Strength & Conditioning Circuit - Best time possible; - Tree trainings a week; Training #1 – ONE ROUND; Training #2 – TWO ROUNDS; Training #3 – THREE ROUNDS. Weights: Battle Rope – Medium; Sled – as heavy as two kettlebells you are using for KB Sport exercises at present moment; Hammer – Medium - Comfortable Pace - Tree trainings a week; Training #1 – ONE ROUND; Training #2 – TWO ROUNDS; Training #3 – THREE ROUNDS. Weights: Barbell – matching your body weight; Tire – heavy (200 - 250kg); Sled - matching your body weight; Hammer – Heavy Battle Rope rope 30 sec Dead Lift barbel 15rp Sled (pull-push) sled 50 m Tire Flip tire 30 sec Sledgehammer hammer 15R+15L Sled (pull-push) sled 30 m Box (soft!) Jump calistenics 30 reps Sledgehammer hammer 10R+10L Push up (narrow stand) calistenics 30 reps Dips (narrow stand) calistenics 30 reps ABS curls calistenics 30 reps ABS curls calistenics 30 reps ROUND ROUND HEAVY Strength & Conditioning Circuit Battle Rope rope 30 sec Dead Lift barbel 15rp Sled (pull-push) sled 50 m Tire Flip tire 30 sec Sledgehammer hammer 15R+15L Sled (pull-push) sled 30 m Box (soft!) Jump calistenics 30 reps Sledgehammer hammer 10R+10L Push up (narrow stand) calistenics 30 reps Dips (narrow stand) calistenics 30 reps ABS curls calistenics 30 reps ABS curls calistenics 30 reps ROUND ROUND www.denisvasilevkettlebell.com All rights reserved. Copyrights © 2022 by Denis Vasilev General Physical Preparation CARDIO Preparation Volume LONG CYCLE Preparation: T cardio = 10min x (100% up to 250%) KB BIATHLON (Jerk + Snatch) Preparation: T cardio = (10min+ 10min) x (100% up to 250%) #1 FAST PACE 15min 3km #2 MEDIUM PACE 20min 4km #3 EASY PACE 25min 5km Three workouts a week #1 FAST PACE 20min 4km #2 MEDIUM PACE 35min 7km #3 EASY PACE 50min 10km LONG CYCLE BIATHLON www.denisvasilevkettlebell.com All rights reserved. Copyrights © 2022 by Denis Vasilev CROSS FIT Other SPORTS ROWING POWERLIFTING TRACK & FIELD (Running) www.denisvasilevkettlebell.com All rights reserved. Copyrights © 2022 by Denis Vasilev https:// kettlebellsporthangout.co.uk