Author’s Note: The Black Book of Double Kettlebell Training is composed of three advanced double kettlebell chains. Because of the high-tension grinds and speed-oriented ballistics in The Black Book, this program is not well-suited for beginning kettlebell athletes. To learn proper technique using double kettlebells, please refer to my flagship course, MED Kettlebell Chains, before attempting any of the programs in The Black Book.
The SupraCycle
The Black Book is a collection of three Keystone Double Kettlebell Chains oriented toward power, strength, and conditioning. Organized from simple, strength-based chains, to more advanced, ballistic and power-endurance-based chains, The Black Book is the ultimate template for high-output athletic performance.
The Black Book prioritizes high-tension, full body movements with an onus on moving the double kettlebells with precision and speed. The focus will alternate from a heavy, strength-based session, to a moderate, power-oriented session, and finally to a lighter, power-endurance-focused session.
During this training program, the athlete waves both the load and volume to accommodate progressive overload. Due to the high demands on the aerobic, glycolytic, and anaerobic systems during the SupraCycle, it is recommended that the athlete not engage in any other types of training except for their sport of choice.
Keystone Chains
The Black Book of Double Kettlebell Chains is composed of 3 Keystone Chains. Each week, this blog will introduce one Keystone Chain. This week’s Keystone Chain is the SupraCycle.
Here’s how the Keystone Chains and SubChains are organized.
Sub Chain 1- Strength
Sub Chain 2 - Power
Sub Chain 3 (Keystone Chain) - Power Endurance
Sub Chain 3, known as the Keystone Chain, is the most technical of the Sub Chains. Sub Chains 1 and 2, focused on strength and power respectively, are grind and ballistic focused.
Sub Chain 1 is loaded Heavy and is performed with a 4010 tempo during the grinds. Sub Chain 2 is loaded Moderately and is performed explosively. Sub Chain 3 is loaded Light and is also performed explosively.
The SupraCycle
Clean + Press + Squat = Strength Grind Focus
Clean + Push Press + Overspeed Squat = Power Ballistic Focus
Clean + Jerk + Overspeed Thruster (SupraCycle) = Power Endurance Focus
The SupraCycle - On the Minute training performed with the lightest load of the week: 24kg
Double Kettlebell Chains Programming Structure:
Each Double Kettlebell Chain has a full-body requirement. Each chain includes:
Lower Body Pull
Lower Body Push
Upper Body Pull
Upper Body Push
The full-body nature of the chains allows the athlete a potent stimulus of coordinated and sequenced efforts. To maintain minimum effective dose (MED) tenets, the chains train both the upper and lower body in each repetition.
Keystone Chain Focus
Sub Chain 1 - Strength → Programmed as Low Repetition Ladders
Sub Chain 2 - Power → Programmed as Moderate Repetition Ladders
Sub Chain 3 - Power Endurance → Programmed as On The minute (OTM)
Principle
Strength based chains focus on 2 grinds
Power based chains focus on 3 ballistics
Power endurance based chains focus on 4 ballistics performed OTM
Loading
Schedule
Sub Chain + Program Design
Strength
Sub Chain 1 - Strength Focus
Programming: Low Repetition Ladder
Tempo: 4010 on Grinds
Press to fixation at a count of 1 speed. Lower kettlebells to the rack with a count of 4 speed. Drop into the deep squat at a count of 4 speed. Ascend from the squat at a count of 1 speed.
Loading: Heavy
Clean + Press + Squat
Power
Sub Chain 2 - Power Focus
Programming: Moderate Repetition Ladder
Loading: Moderate
Clean + Push Press + Overspeed Squat
Power Endurance
Sub Chain 3 - Power Endurance Focus
Programming: OTM
Loading: Light
Clean + Jerk + Overspeed Thruster (The SupraCycle)
Notes On Programming
Volume jumps between 20-30% from session 1 to session 2 and down between 20-30% from session 2 to session 3. This “waving” of the load is designed to allow maximal gains in strength, power, and power endurance concurrently. Similarly, the program is designed to de load the weight between 10-15% from session 1, to session 2, and to session 3. This encourages more speed in the reps for enhanced power and conditioning.
Training Session Structure
Warmup:
Kettlebell Arm Bar
Practice: The kettlebell Arm Bar for 30-45”/side or 5-10” Breaths.
Prying Goblet Squat
Practice: The Prying Goblet Squat for 30-45” or 5-10” Breaths.
Original Strength Resets
Practice: Original Strength Resets for 10-20 breath cycles.
Training:
SupraCycle Sub Chain Based on Scheduled Programming.
Performing Double Kettlebell: Clean + Press + Squat with 32kgs during my strength session.
Stretching:
90/90 Hip Stretch
5 Breath Cycles Per Side
Prone Series
5 Breath Cycles Per Stretch/Side
Bretzel
5 Breath Cycles Per Side
Final Words
The SupraCycle allows the kettlebell athlete an intuitive method of training:
Clean + Press + Squat uses low repetitions and is meant for heavy loading.
Clean + Push Press + Overspeed Squat uses moderate repetitions and is meant for moderate loads.
Clean + Jerk + Overspeed Thruster (The SupraCycle) encourages a constant redirection of force of the kettlebells and is meant for lighter loads and high speeds.
Because of the demanding nature of the SupraCycle within The Black Book of Double Kettlebell Chains, the athlete should not engage in supplementary work outside of the main programming.
Exceptions would be specific warmups, upper back/rotator cuff work, and stretching (as shown above). If the athlete requires certain rehabilitation exercises, they are free to perform those prior to or after training.
The 8 week program design as presented in this course is for advanced kettlebell athletes only. Because of the demanding nature of double kettlebell training, the athlete should prioritize their lifestyle (sleep, stress reduction, nutrition, and supplementation) in order to promote full recovery and avoid burnout.
Any questions or comments?
This was a fun training program to write! Just FYI, I have two more Black Book training programs coming out in the following weeks.
John Parker
August 8, 2022
Hi Emil!
I never write rest periods to allow the athlete to have full recovery between sets.
However, Usually 30" between reps 1 and 2, 45" between reps 2 and 3, 60" between reps 3 and 4, and 75-90" between reps 4 and 5.
You could also do a breathing ladder ie; 10 breaths between 1 and 2, 15" breaths... etc
If I'm honest, I usually will take around 90" rest after reps 1 and 2 to make sure I have enough recovery. This is with the caveat that you should be lifting heavy.
I will definitely be doing this!