Structure of a training session

Kettlebell lifting classes are conducted individually or in groups. The content of the training directly depends on the contingent of athletes, as well as on the material equipment of the gym.

Each lesson (training) consists of main three phases:

1. preparatory,
2. basic,
3. final.

1. Sample lesson plan:
2. Training lesson plan
3. Nuances of training
4. Planning
5. Training program in the kettlebell lifting section

Sample lesson plan:

The task of the preparatory part - preparing students for hard work.

Main part tasks — learning and improving the skill and technique of key exercises with weights; improvement, development and improvement of general and special strength endurance; development of necessary volitional qualities.

The task of the final part lesson - relieving tension and excitement, normalizing the activity of the cardiovascular (CV) and respiratory systems.

Special attention should be given to the preparatory part of the classes, since exercises with weights (especially with weights) have an impact on all systems of the human body. That is why serious preliminary preparation with the help of general developmental exercises is necessary.

After a slow run (8-10 minutes), a general warm-up is carried out with a strength focus (push-ups, squats, bends, half-squat jumps, etc.). This is followed by a special warm-up with one kettlebell.

Training lesson plan

Snatch of one kettlebell with two hands.

In the initial (starting) position, place your feet shoulder-width apart. Grab the kettlebell with both hands by the handle (from the sides) and, swinging it between your legs, lift it up onto your straight arms by actively straightening your legs and back. Repeat 5-10 times. Breathing is voluntary.

The initial (initial) position of the legs and grip of the projectile is similar to the previous exercise. Raise the weight up in any way and, tilting your head, lower it onto your back. Holding the weight by the handle with both hands, raise your head, straighten your back and perform 5-10 squats; then lower the weight down.

When repeated many times, these exercises actively affect all muscle groups, stretch ligaments and warm up joints, preparing the practitioner’s body for intense physical activity. They are mandatory and useful for athletes of any qualification.

You can include other exercises with one kettlebell in your training (bends, snatches, rotations), but they have a smaller preparatory effect, and also jerk of two weights (necessarily lighter weight) with both hands.

Standing kettlebell press.

It is also very useful to perform the kettlebell press while standing or sitting. This exercise can be done both simultaneously and alternately or alternately. It is aimed at high-quality development and hardening of your deltoid muscles - one of the main muscle groups in kettlebell lifting.

After preliminary preparation, you can proceed to main part of the lesson — learning kettlebell lifting exercises and training.

The main, key exercises in kettlebell biathlon are:

1. Jerk,
2. Push.

Without further ado, let’s look at the methodology and technique of performing these movements in pictures and an instructional video:

Kettlebell snatch technique:

Kettlebell snatch technique video:

v/zJFd1652zXU

Kettlebell push technique:

Kettlebell push technique video:

v/IOK_zTpbhR8

Nuances of training

Can be of great help during training methodological video material or work in front of a mirrorwhen the student sees how correctly he performs this or that element and what mistakes he makes. This is especially important in the initial phase of training and during preparation for important competitions, when it is necessary to eliminate the smallest technical errors in order to achieve a high result.

In the snatch: swing, lifting, fixing, lowering the weight.

The main element is the undermining, which ensures the effectiveness of the exercise.

In the clean and jerk: initial position before pushing out, pushing out, fixing.

The main element is ejection.

Planning

The educational and training process is a complex, creative work that requires clear organization, high professional skill and extensive practical experience from the trainer-teacher.

Planning the educational and training process in kettlebell lifting involves organizing year-round classes. Only with this approach to training can serious results be achieved both in training beginners and in improving the skills of experienced athletes.

Availability lesson plan and program required for working in a sports section and for individual training.

The kettlebell lifting program for sports sections provides for uniform forms of organizing classes, determines the volume and content of educational, training and educational work by year of study.

Training program in the kettlebell lifting section

^{(calculated for one year of study)}

In groups of category I athletes, masters of masters and masters of sports, classes should be carried out throughout the week - 4 times (about 3 hours each). During the lessons, issues of sportsmanship and tactical preparation for upcoming competitions are addressed.

In groups newcomers Training sessions are held for approximately a year. The main attention is paid to general physical training, initial mastery of technology and the organization of the training process. Additionally, students master a sports regimen and independently conduct general physical training.

Before starting classes with beginners, it is necessary to conduct medical examination, where the level of physical fitness and health status are determined. In the future, such examinations are carried out at the end of each established training period (to monitor the results of the educational and training process).

Test assessments and competitions, held according to the calendar, allow beginners to meet the standards of the corresponding sports categories and move to senior (in terms of skill level) training groups.

The educational and training process should be planned in such a way that the increase in the level of physical and technical readiness of students is not carried out forcefully, but gradually from lesson to lesson.

As has already been mentioned several times above, methodical video material can provide invaluable assistance in preparing an athlete, so we suggest you finally watch how strength exercises with a kettlebell are performed with a video of professional weightlifters. We really hope that this material will help you finish polishing my technique to perfection, although no doubt this requires many years of painstaking training.

v/CGTTCxrzjCA