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This basic 9 week program template is designed to get kettlebell sport novices ready to lift for Århus Kettlebell Cup.

The aim of the competition is to do 5 minutes of clean and jerk without setting the kettlebells down. You can rest in the overhead position, in the rack position or by doing small swings between the legs.
In competition, men use 2 kettlebells , women 1 kettlebell.
Men can choose to lift 2x16, 2x20 or 2x24kg.
Women can choose 8, 12 or 16kg.

The heavier the bells, the more points.

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The main methodology of the program is based on time ladders.

Aim to keep the same tempo on all sets, therefore do not go at maximum speed. Increase tempo when you can do 5 minutes without setting the bells down or alternatively,  go the next kettlebell size up.

The program is designed to be done 3 times a weeks, using a linear progression.

If you haven't much experience with kettlebells and are a guy, you might have to stick to 1 kettlebell for the first 3 weeks, and then repeat the same cycle with 2 kettlebells.



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