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 workGeneral 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 – StrengthHeavy oalc, Heavy 1 arm jerk (oaj), heavy swings (1 or 2 bells) Other suggestions – KB press, Squat, famers walk, bench pulls Day 3 – Endurancehalf snatch, 1 oaj, swing + cleans (1 or 2 bells) Other suggestions – Sled push, skipping, Face pulls Novice: 3 session a weekIntermediate: 4 sessions a weekAdvanced: 5-6 sessions a week *Add cardio and mobility as needed
Phase 2 – Long cycle/biathlon introduction
Day 1 – Snatch + cleanSnatch, cleanOther suggestions – back (hip) extension, pull ups/hangs from bar. Day 2 – JerkHeavy oaj, double jerkOther suggestions – front squats, sled push, triceps extensions Day 3 – LC + snatch & swingOther suggestions – back (hip) extension, backwards sled drag, hang from bar Day 4 – LC + Push pressOther 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 1Heavy oaj, JerkDeep squat Day 2Snatch + cleansBack (hip) extension Day 3Jerk, Snatch, cleans¼ squat Day 4Snatch, oaj, 1 arm lc (push press)Back (hip) extension
Day 1Heavy Jerk, cleansDeadlift Day 2Long cycle (light), snatch with glovesHangs on a bar, sled push Day 3Long cycle, push pressFamers walk Day 4Long cycle (light), snatch with extra swingHangs 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, snatchIsometric ¼ back squat Day 2Snatch, jerkRhythm squat Day 3 (Light)Snatch, jerk¼ front squat
Day 1 (heavy)Long cycleIsometric rack pull Day 2Long cycleRhythm squat Day 3 (Light)Long cycleIsometric ¼ back squat
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