4 weeks of
Girevoy Sport Training: Do You Have What It Takes?
The first thing you need to do is decide if you want to start with a heavy or light weight. If you are going to go with a lighter weight, then it will be helpful to have some experience in kettlebells before starting out. If you are just getting started, then it would be best not to train too much heavier than what your body can handle at the moment.
If you are going to go with a heavy weight, then you need to make sure that you have enough time and energy to complete the full program. There is no point in doing something when there isn’t enough time or energy left over for other things.
So don’t rush yourself!
It’s very important that you follow all the instructions given in this guide correctly so that your progress is successful. Failure to do so could result in injury or even death!
You may choose to use any type of kettlebell you like. However, I recommend using the same kind of kettlebell for both the beginner and intermediate programs.
You will learn more from using the same kettlebell for both exercises.
When choosing which type of kettlebell to use, make sure that it is strong enough to withstand your strength level and that it won’t break easily during exercise.
A leather handle is recommended over a plastic or nylon handle since it is more comfortable on your hands. To help you determine which kettlebell to purchase, see the “Choose Your Weight” section below.
Choose Your Weight
8kg (17.6lbs) for the Girevoy Sport Workouts Program and 12kg (26.5 lbs) for the Girevoy Sport Competition Program
12kg (26.5 lbs) for the Girevoy Sport Workouts Program and 16kg (35.2lbs) for the Girevoy Sport Competition Program
Choose your weight wisely and use it for both the workouts and competition programs.
The implementation of kettlebells in your fitness routine will give you maximum results with minimum time. You can easily incorporate this into your daily life, whether it is to improve your strength or just to stay fit!
If you are interested in the Girevoy Sport Workouts, try following this program for four weeks.
If you are interested in the Girevoy Sport Competition, try following this program for eight weeks.
Girevoy Sport Workouts
As previously mentioned, there are two programs to follow: Workouts and Competition. Pick one to follow depending on what your goals are.
Workouts are designed to increase your stamina and endurance over time.
Competition is designed to get you in shape to compete in a Girevoy Sport Competition.
Girevoy Sport Workouts:
A Thirst For Power: Do this for 4 weeks. This will help improve your endurance and prepare you for what is to come in the future.
This is only the beginning…
This is an excellent kettlebell workout if you are looking to get into better shape and lose weight. It will increase your heart rate, burn calories and strengthen your core.
This is a 4 week long program that gets more challenging as it progresses.
You will need to alternate between A Thirst for Power and Girevoy Training. These are two different programs that complement each other.
Follow A Thirst for Power for 4 weeks and then follow Girevoy Training for 4 weeks.
After 8 weeks, take a break from both programs and then repeat the cycle again.
If you are a woman, I recommend beginning with 8kg (17.6lbs).
If you are a man, I recommend beginning with 12kg (26.5lbs).
If you feel that this weight is too light for you, then you may want to begin with 16kg (35.2lbs).
Only do this if you have prior experience with kettlebells though.
For your first week of training, only do one set of each exercise.
For weeks 2-4, do two sets of each exercise.
On your last week of the program, you will do three sets of each exercise.
Make sure that you are fully warmed up and stretched before beginning.
One set of each exercise, no rest between exercises, rest 2-3 minutes after each round.
A Thirst For Power:
1. Russian Swing:
2. One-Arm Push Press:
5 reps on each side
3. Bottoms-Up Carry:
30 secs on each side
4a. Plank To Push-Up: 5 reps
4b. Half Get Up: 5 reps on each side
5a. Front Squat: 5 reps
5b. Suitcase Carry: 30 secs on each side
6. Windmill: 5 reps per side
1. Clean and Jerk: 5 reps
2a. Handstand Push-Up: 5 reps
2b. Overhead Walking Lunge: 10 reps per side
3a. Lunge Press: 5 reps per side
3b. Rotating Lunge: 10 reps per side
4a. Windmill: 5 reps per side
4b. Plank: Hold for 2 mins
5. Jumps: 10 reps
6a. Burpee: 5 reps
6b. Star Jumps: 10 reps
Girevoy Training Structure:
One set of each exercise, no rest between exercises, rest 2-3 minutes between sets.
1. Fill Press: 6-8 reps
2a. One-Arm Row: 6-8 reps per side
2b. Half Get Up: 1 rep per side
3a. Slow Drill: Hold for 10 secs
3b. Overhead Walking Lunge: 8 reps per side
4a. Front Lever: Hold for 10 secs
4b. Suitcase Carry: 40-60 secs per side
Do these workouts 3 times per week on non-consecutive days.
Sources & references used in this article:
Cardiopulmonary demand of 16-kg kettlebell snatches in simulated Girevoy Sport by M Chan, MJ MacInnis, S Koch… – The Journal of …, 2020 – cdn.journals.lww.com
Effects of kettlebell training on postural coordination and jump performance: a randomized controlled trial by K Jay, MD Jakobsen, E Sundstrup… – The Journal of …, 2013 – journals.lww.com
Kettlebell training for musculoskeletal and cardiovascular health: a randomized controlled trial by K Jay, D Frisch, K Hansen, MK Zebis… – Scandinavian journal of …, 2011 – JSTOR
Kettlebell swing training improves maximal and explosive strength by JP Lake, MA Lauder – The Journal of Strength & Conditioning …, 2012 – cdn.journals.lww.com