s mk training guide

7/25/2019 s Mk Training Guide

1/28

THE ULTIMATE

6

MONTH TRAINING

PLAN

TO PASS

THE STRENGTH

MATTERSLEVEL

1 KETTLEBELL

CERTIFICATION


2/28

!" $%&'()"&* +,&&('%"#$#" % ''"#(#"" )#*'+,+)-'+./ '*-+/+/0 1"-/


3/28

TO CHANGE

THE LIVES OF A

BILLION PEOPLE.

ONE KETTLEBELL

AT A TIME.


4/28

!"#$%&"' )*""$#+ ,+ * -,.#*%" /0112%,"3 04 1$% *%5women dedicated to cultivating supreme tness.

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5/28

INTRODUCTION

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IT WILL NOT GAURENTEE THAT YOU PASS THE COURSE!

9,5 #*(# +,- 0''7 15%#: (0 %5,0 $%&& (07 ( ; (07 ,4 ),-5/' #, 6' /#5,01 '0,-1*??I cant emphasize that enough. This certication cannot

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THE ULTIMATE

6 MONTH

TRAINING PLANTO PASS THE

STRENGTH

MATTERS

LEVEL 1KETTLEBELL

CERTIFICATION


6/28

RECOMMENDED

TRAINING TOOLS

8'$ !"#$%&"' )*""$#+ 8$*1 #$/011$%5+ "'$ 40990;,%&products to help you pass and succeed.

? Thick Handled Cast Iron Black Series Kettlebells.=*%)H *(07&'7 )(/# %5,0 L&()H G'5%'/ M'##&'6'&&/ $%&& 6'used at the certication. We therefore recommend that+,- #5(%0 $%#* #*'/' ,5 /%3%&(5 6'&&/8 N,3.'#%#%,0 6'&&/(5' 0,# -/'78 =*' 6'&& +,- -/' 3(H'/ ( 6%1 7%44'5'0)'(07 +,- 0''7 #, #5(%0 ()),57%01&+86667=,**3,:,331,4,#7/(%

? A Foam Roller. L,7+ 3(%0#'0(0)' %/ '//'0#%(& 7-5%01#*%/ #5(%0%01 .&(08 O 7(%&+ ,5 'K'0 $''H&+ 3(//(1' %/0P#$%#*%0 #*' 6-71'# ,4 3,/#8


7/28

The Hardstyle Swing Test

200 reps, 10 Minutes, Single Arm.

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=*' )(07%7(#' 3-/# ),3.&'#' TU ,0' (53 /$%01/ %0 TV/'),07/: .-# #*' 6'&& 7,$0 (07 5'/# #*' 5'3(%07'5 ,4 #*'BU /'),07 /'#8 =*'0 5'.'(# $%#* #*' ,#*'5 *(07 (# #*' /#(5#,4 #*' 0'Z# BU /'),07 /'# -0#%& WU /'#/ ,4 TU ^WUU 5'./_ (5'7,0'8

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O&&,$'7 *(07 ),K'5%01/` /,)H /&''K'/: 1+30(/#%)/ 15%./:tape, or ngerless gloves.

S()* /$%01 3-/# 6' 6'#$''0 #*' 6' &'K'& (07 /#'50-3 (07be clearly SWUNG to that height, not lifted, in order to count.

No Count Criteria:

Failure for bell to reach correct height

Scooping or re bending of the knees

Lifting the bell with shoulder to nished position

Placing hand on thigh or bell

Not locking out knees or hips at top of swing

Leaning back at top of swing (hyperextension)

Dropping bell

THE STRENGTH MATTERS

LEVEL 1 KETTLEBELLCERTIFICATION

REQUIREMENTS

In preparing for the Level 1, be aware that this is anextremely active and physically demanding course. It is%$/$++*#3 "0 .$ ,% $@/$99$%" :'3+,/*9 /0%5,",0% :#,0# "0*""$%5,%& "0 $%+2#$ "'*" *% 0:",1*9 9$*#%,%& $%-,#0%1$%" ,+maintained throughout the 3-day certication.

=*' '0#5(0)' #'/#/ (07 )*(&&'01'/ 7'/)5%6'7 6'&,$ (5' #,

ensure sufcient training is done prior to attending.

Do not take your preparation lightly

Passing the certication requires that the followingrequirements are met:

Pass the Hardstyle Swing Test.

Demonstrate a prociency of the techniques that make-. #*' 4,-07(#%,0 ,4 *(57/#+&' H'##&'6'&& #5(%0%018

Demonstrate a clear ability to teach others.

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ENTRANCE REQUIREMENTS


8/28

Disqualification

Disqualication will occur if the student:

Has ve no counts

Not nishing required reps in 10 minutes

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MENS OPEN CLASS:

Up to 60kg 24kg 200/10 min60 69kg 28kg 200/10 min


9/28

TECHNIQUE TESTS

You must be able to demonstrate safe and effectivetechnique as part of being a Strength Matters instructor.

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Swing (10 Reps Per Arm)

Clean (5 Reps Per Arm)

Getup (1 Each Side)

Press (5 Per Arm)

Snatch (10 Per Arm)

Front Squat (5 Per Arm)

=*'/' #')*0%X-'/ (5' #'/#'7 $%#* ( /%01&'>(53 (07performed on both sides: Swing, Clean, Snatch, Getup,Press and the Front Squat. Testing weights for this)(#'1,5+ (5' &%/#'7 6'&,$8

MENS OPEN CLASS:

Up to 60kg 20kg

Over 60kg 24kg

WOMENS OPEN CLASS

Up to 60kg 12kgOver 60kg 16kg

TEACHING REQUIREMENTS

At the end of the course you will be asked to demonstrate302# *.,9,"3 "0 "$*/' "'$ A$""9$.$99 $@$#/,+$+ ,% 4#0%" 04 302#:$$#+ "0 5$10%+"#*"$ *%5 +'0; ;'*" 302 '*-$ 9$*#%$5

during the certication.

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IF YOU FAIL A REQUIREMENT

In order to be certied you must pass all requirements.

IIf you fail one of the requirements you will have 90 days to/'07 %0 ( K%7', #, +,-5 %0/#5-)#,5 ,5 K%/%# +,-5 %0/#5-)#,5 %0

.'5/,0 #, 5'#'/# #*' 5'X-%5'3'0# +,- 4(%&'78

EXIT REQUIREMENTS

Level 1 candidates must pass the following requirements"0 5$10%+"#*"$ "'*" "'$3 '*-$ * "'0#02&' 2%5$#+"*%5,%&04 "'$ '*#5+"39$ A$""9$.$99 :#,%/,:9$+ "*2&'" 52#,%& "'$certication and demonstrate that they have the relevant+"#$%&"' *%5 ;0#A /*:*/,"3 9$-$9+ *++0/,*"$5 ;,"' .$,%& *Strength Matters instructor.

WORKOUT CHALLENGES

The instructor candidates will be required to complete twospecic workout challenges. One will be disclosed. The

other will not.

Workout Challenge 1

The Snatch Challenge.CU G'#/: TV`TV: b J'. N(7'0)'8

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The candidate will be required to repeat this for another 38/'#/ (07 ( #,#(& ,4 WU 3%0-#'/P $,5H8

Men will be required to use a 16kg kettlebell. Womenbetween 8kg 12kg.

Workout Challenge 2

Graduation Workout.

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10/28

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11/28

EARLY DAYS

BRILLIANT MANUAL, ITS FULLY

COMPREHENSIVE AND NOTHING IS MISSED I

EVEN HAS CORRECTIVE FOR COMMON PROBLEMS

WITH CLIENTS.-JOHN MACKINNON


12/28

EARLY DAYS - TRAINING

Lay the foundation. Duration: 1 2 Months.

Goals

1. Complete 5 Get Ups Left & Right with Test WeightMen 24kg, Women 12 16kg

2. N,3.&'#' TU 3%0-#'/ ,4 #$, *(07'7 /$%01/ ,0 #*'minute, every minute18 reps.Men 32kg, Women 20 24kg.

3. 15 Minute Loaded Carry WorkMen 24kg. Women 12 16kg.

Warm Up

Prior to all training sessions The Strength Matters team5'),33'07 ),3.&'#%01 ( 6(/%) $(53 -.8

Exercises we like to use include:

1. [(&,/

2. Downward Dogs

3. Goblet Squats with prying to loosen the hips.

4. 9,(3 J,&&%01

5. O0+#*%01 /#5'#)*%01 #*(# +,- 7''3 5'&'K(0#

=*' 1,(& %0 #*' '(5&+ .*(/' ,4 #5(%0%01 %/ #, %0)5'(/' #*'K,&-3' ,4 /$%01/: .5'.(5' #*' 6,7+ (07 @,%0#/ 4,5 ,K'5*'(7$,5H (07 )5'(#' ( /#5,01 (#*&'#%) #5-0H8

"# %/ 0'K'5 ( 1, %7'( #, @-3. /#5(%1*# %0#, ,K'5*'(7 $,5H$%#*,-# .5'.(5%01 #*' 6,7+ 4,5 %#8 " 5'.'(# R $' (5' @-/#&(+%01 #*' 4,-07(#%,0 *'5' 4,5 'K'5+#*%01 '&/'8

Your training is essentially going to comprise of:

1. G$%01/

2. Get Ups

3. ;,(7'7 N(55%'/

4. Goblet Squats

EARLY DAYS- SCHEDULE

Your training will consist of 6 days training per week and 1active rest day (go for a walk, ruck, hike etc.). Workouts will9*+" %0 10#$ "'*% BC 1,%2"$+ *%5 +01$ ;,99 .$ *+ +'0#" *+10 minutes.

Depending on your own training and skill levels thisprogram should last no more than 6 weeks, sooner if you)(0 ()),3.&%/* #*' 5'X-%5'7 1,(&/8

=*' K,&-3' (07 #*' %0#'0/%#+ $%&& %0)5'(/' R %4 %# 4''&/ '(/+to begin with dont push it! Were working in conjunction$%#* #*' NEG *'5' %# $%&& /,,0 1'# *(57: #5-/# 3'?

N*,,/' +,-5 $'%1*# ()),57%01&+8


13/28

8'$ ;0#A02"+ 5$+/#,.$5 *.0-$ *#$ ;'*" 302 50 0% "'$FIRST DAY of each workout. Every time you repeat the

workout you are going to do the following:

Workouts A & B

1. "0)5'(/' /$%01 5'./ .'5 3%0-#' 6+ ,0' '()* $,5H,-#until you reach 18 reps per minute 7.": 8@ 6./' /.6>)2&(. 5,6+,&( AB C,6+,&( D 88 6./' /.6 >)2&(.BC,6+,&( A 8E F./'B C,6+,&( D 8= 6./' .(*"?"

Once you reach 18 reps per minute for 10 minutes, drop6()H 7,$0 #, TU 5'./ .'5 3%0-#' (07 3,K' -. %0 $'%1*##, #*' 0'Z# 6'&& 7.":" EG+: (, EH+: 123 6./.1((-. *&,(7 R ,5 /%3.&+ .5,15'// #,.*(/' #$, ,4 #*' #5(%0%01 .&(08

WORKOUT A

Warm Up as necessary.

V D%0-#'/ ),0#%0-,-/ 1'# -./8 T ;'4#aT J%1*#8

2 x 5 Goblet Squats with prying

TU D%0-#'/ =$, [(07'7 G$%01/789 6./' ,2 (-. >)2&(. .;.6< >)2&(.?

5 Minute Loaded Carry Gray Cook Drill7O16>.6 C10+B F1*+ C10+B C1)(.6 C10+ #1>. #)3.B 123(-.2 '5)(*-" P, 2,( /&( (-. L.00 3,52?

Cool Down as necessary.

WORKOUT B


5 Minute Loaded Carry Gray Cook Drill7O16>.6 C10+B F1*+ C10+B C1)(.6 C10+ #1>. #)3.B 123(-.2 '5)(*-" P, 2,( /&( (-. L.00 3,52?


TU D%0-#'/ =$, [(07'7 G$%01/789 6./' ,2 (-. >)2&(. .;.6< >)2&(.?

V D%0-#'/ ),0#%0-,-/ 1'# -./8 T ;'4#aT J%1*#8

Cool Down as necessary.

SWINGS (S)



TU D%0-#'/


14/28

I LOVED IT, I HATED IT, IM SO GLAD I PUT

MYSELF THROUGH IT, I WOULDNT CHANGE

IT! -KELLY GLASS

!" 0-%&'()"&* +,&&('%"#$#" % ''"#(#"" )#*'+,+)-'+./ '*-+/+/0 1"-/


15/28

MIDDLE PHASE


16/28

MIDDLE PHASE - TRAINING

Build on the foundation. Duration: 1 2 Months.

Goals:

1. N,3.&'#' =*' TU D%0-#' G$%01 ='/#

2. N,3.&'#' WU D%0-#' G0(#)* N*(&&'01'8

3. Develop Prociency In Pressing

MIDDLE PHASE - SCHEDULEYour training will consist of 5 days training per weekand 2 active rest days (again go for a walk, ruck, hike, docorrectives etc.).

Depending on your own training and skill levels thisprogram should last no more than 6 8 weeks.

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N*,,/' +,-5 $'%1*# ()),57%01&+8 V 3%0-#'/8 J'.'(#8

WORKOUT B

Clean and Press x 5 Left/5 Right

Get-up x 1 Left/1 Right


N&'(0 (07 95,0# GX-(# Z V ;'4#aV J%1*#


G$%01 Z TU ;'4#aTU J%1*#


G0(#)* Z TU ;'4#aTU J%1*#


J'/# W > V 3%0-#'/8 J'.'(#8

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17/28

SNATCHES (SN) MARK REIFKIND GUIDE

Turkish Get Up left; Turkish Get Up right x 3^='/# 6'&&_

16 kg bell Men/ 12kg WomenTV /'),07/ /0(#)*%01 TV /'),07/ 5'/#b 5'./ .'5 /0(#)* /'#

? Week one 20 sets of 7 78G9 6./'?

? Week two 25 sets of 7 78RK 6./'?

? Week three 30 sets of 7 7E89 6./'?

? Week four 35 sets of 7 7EGK 6./'?

? Week ve 40 sets of 7 7EH9 6./'? GOAL

? Week six 20 sets of 7 78G9 6./'?

If your snatch technique is not up to 7 reps per set, use 6instead and slowly introduce 7s into the progression asyou adapt.

"# /*,-&7 1, $%#*,-# /(+%01 #*(# %4 +,- *(K' #5,-6&' 3(H%01#*'/' @-3./ '%#*'5 5'.'(# #*' /(3' $,5H,-# +,- 7%7 #*'$''H .5%,5 ,5 #(H' #$, /#'./ 6()H8

Its ne to get to the end in 8 or 9 weeks if that is whatit takes. You can also jump 2-3 sets instead of ve and&'01#*'0 #*' )+)&' #*(# $(+8

WORKOUT C

N&'(0 (07 95,0# GX-(# Z V ;'4#aV J%1*#

G$%01 TU ;'4#aTU J%1*#

N&'(0 (07 95,0# GX-(# Z V ;'4#aV J%1*#


N&'(0 (07 95,0# GX-(# Z V ;'4#aV J%1*#

Get-up x 1 Left/1 Right

N&'(0 (07 95,0# GX-(# Z V ;'4#aV J%1*#

G0(#)* TU ;'4#aTU J%1*#

N&'(0 (07 95,0# GX-(# Z V ;'4#aV J%1*#

HEAVY SWINGS WORK OUT (HS)

Turkish Get Up left; Turkish Get Up right x 37Q.'( L.00?

['(K+ ,0'>*(07'7 /$%01/2 V 5%1*#: V &'4#87A)> 4,6S T.2 =E+:B C,>.2 E9UEG+: M A' -.1;< 1' /0.(. 5)(- :,,3 4,6>?

J'.'(# ,0 #*' 3%0-#' 'K'5+ 3%0-#' 4,5 WU 3%0-#'/8

SK'5+ $''H %0)5'(/' 5'./ 6+ T (07 7')5'(/' #%3'6+ W 3%0-#'/8


18/28

THE TEACHING AND INSTRUCTION HAS BEEN

INCREDIBLE. THE PATIENCE & UNDERSTANDING

EVERYONE HAS SHOWN ENCOURAGED ME NOT

TO BE AFRAID TO ASK QUESTIONS AND TO PUSH

MYSELF. -CHARLEY RADCLIFFE

!" 0/%&'()"&* +,&&('%"#$#" % ''"#(#"" )#*'+,+)-'+./ '*-+/+/0 1"-/


19/28

END GAME


20/28

Snatches

Over the course of this training plan you have completed anunprecedented number of swings. And a swing is a swing,is a clean is a snatch. Remember that.

"0 #*%/ /#(1' $' *(K' #, $,5H ,0 #*' #')*0%X-' (/.')# ,4the certication requirements and continue the VO2 work45,3 #*' .5'K%,-/ .*(/'8

=*' G#5'01#* D(##'5/ #'(3 5'),33'07/ 7,%01 #*' 4,&&,$%01`

? Warm up with 6 get ups 7= 0.4( 123 6):-( 10(.621()2:?

? TU D%0-#'/ ,4 G0(#)* .5()#%)': V 5'./ &'4#: V 5%1*# ,0 #*'

3%0-#' '()* 3%0-#' $%#* +,-5 #'/# /%Y' 6'&&8

? 10 Minutes VO2 Snatch work. 16kg men, 8 12kg$,3'08 b 5'./ .'5 3%0-#'8

? ['(K+ G$%01/ > =*' G$%01 ='/#

? Turkish Get Up left; Turkish Get Up right x37Q.'( D.00?

? ['(K+ ,0'>*(07'7 /$%01/2 TU 5'./ 'K'5+ BU /'),07/7A)> 4,6S T.2 =E+:B C,>.2 E9UEG+:?

8'$ 1*,% 40/2+ ,% "',+ :'*+$ +'0295 .$ 0% 302# Dconsecutive days. So save yourself for them.

We have found that the snatch is what everybody gets most)(-1*# -. (07 $,55%'7 (6,-#8 [,$'K'5 +,- /*,-&7 5'(&&+ 6'),0)'50'7 (6,-# #*' ,#*'5 BUUU /$%01/ +,-P&& 6' 7,%01 #*'5'/# ,4 #*' $''H'07?

Think smart and PRACTICE the snatch without actually7,%01 #*' #'/#/? =*%/ %/ $*'5' $' /'' 3,/# .',.&' 1'# *-5#?Train smart and nish strong. Well help teach you the rest!

Added Extras for the Final Phase:

8'$ !"#$%&"' )*""$#+ "$*1 #$/011$%5+ "'*" 302 *55 "'$following to your routines:

1. After each workout complete Farmer Walks to almost4(%&-5' ,0 '()* *(07 $%#* ( *'(K+ H'##&'6'&&

2. After each Get Up in the warm ups complete a Windmill^6-# ,0&+ %4 +,- H0,$ *,$_

3. N,3.&'#' ),55')#%K'/ .5%,5 #, (07 (4#'5 '()* $,5H,-# (/$'&& (/ ,0 ),55')#%K' 7(+/

THE END GAME TRAINING

The Path To Success. Duration 6 weeks.

Goals:

1. Prepare specically for the certication

2. G#(+ %0@-5+ 45''

=*%/ .*(/' %/ 7'/%10'7 #, 5'.&%)(#' #*' B 7(+/ ,4 #*'Strength Matters Level 1 Kettlebell Certication and prepareyou specically for the weekend.

I,- /*,-&7 ,0&+ /#(5# #*%/ .*(/' %4 +,- )(0 '(/%&+ ),3.&'#'#*' .5'K%,-/ #$, .*(/'/8

Start this phase 6 - 8 weeks out and you should be nished1 Week PRIOR to the course.

J'3'36'5: #*' 1,(& *'5' %/ #, /#(+ %0@-5+ 45''8 I,-PK'$,5H'7 *(57 #, 1'# *'5' > 7,0P# 7, (0+#*%01 /#-.%7? G%3.&+4,&&,$ #*' %0/#5-)#%,0/?

MON TUES WED THURS FRI SAT SUN

O L N JSG= GE [G JSG=

Workouts A, B and C are identical to the workouts in the3%77&' .*(/': =(H' WU /'),07/ 5'/# 6'#$''0 '()* /'#8

J'.'(# B )%5)-%#/ ,4 '()* $,5H,-#8 W > V 3%0-#' 5'/#6'#$''0 '()* )%5)-%#8

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21/28

CORRECTIVES

Although it is important to be strong enough to pass thecourse you also need to be able to move well.


22/28

FINAL NOTE & DISCLAIMER

(THE BORING BITS)

Everybody likes to train differently. This guide is justthat, A GUIDE and is not designed or tailored to anybodyspecically.

O&& $'%1*#/ (07 5'.'#%#%,0/ (5' ( 1-%7' ,0&+ (07 +,- /*,-&7,0&+ $,5H $%#*%0 +,-5 )(.(6%&%#%'/8

=*' G#5'01#* D(##'5/ #'(3 /#5,01&+ 5'),33'07/ #*(# +,-),0/- $%#* +,-5 .*+/%)%(0 6'4,5' 6'1%00%01 (0+ 'Z'5)%/'.5,15(38 I,- /*,-&7 6' %0 1,,7 .*+/%)(& ),07%#%,0 (07 6'(6&' #, .(5#%)%.(#' %0 #*' 'Z'5)%/'8

I,- /*,-&7 -07'5/#(07 #*(# $*'0 .(5#%)%.(#%01 %0 (0+'Z'5)%/' ,5 'Z'5)%/' .5,15(3: #*'5' %/ #*' .,//%6%&%#+ ,4.*+/%)(& %0@-5+8 "4 +,- '01(1' %0 #*%/ 'Z'5)%/' ,5 'Z'5)%/'.5,15(3: +,- (15'' #*(# +,- 7, /, (# +,-5 ,$0 5%/H: (5'K,&-0#(5%&+ .(5#%)%.(#%01 %0 #*'/' ()#%K%#%'/: (//-3' (&& 5%/H,4 %0@-5+ #, +,-5/'&4: (07 (15'' #, 5'&'(/' (07 7%/)*(51'G#5'01#* D(##'5/ 45,3 (0+ &%(6%&%#+8

E,$ #*(#P/ (&& /(%78888888 SEA


23/28

AS GOOD OR BETTER THAN ANY COACHING

IVE EVER EXPERIENCED. IT WAS WELL

PRESENTED, PRACTICAL AND EASY TO TAKE

HOME TO CLIENTS- ED CASHIN


24/28

BONUS REPORT MARK

REIFKINDS TRAINING PLAN

Training for the Strength Matters One Arm KB Swing test.

This test is no joke. Doing 10 one arm swings every 30/'),07/ $%#* ( *'(K+ 6'&& 4,5 #'0 3%0-#'/ /#5(%1*# %/ #5-&+ (#'/# ,4 #,#(& 6,7+ /#5'01#*: .,$'5: /#5'01#* '07-5(0)': $,5H)(.()%#+: #'0()%#+: 4,)-/ (07 $%&& .,$'58

=*%/ %/ 7,0' (# D(Z d,W G0(#)* .()'2 TV /'),07/ ,0 (0715 seconds off and WILL elevate your heart rate to its3(Z%3-3 (07 /'5%,-/&+ )*(&&'01' +,-5 )(57%,K(/)-&(5),07%#%,0%018

=*%/ [OG #, 6' #5(%0'7 4,58 =*' .&(0 " (3 &(+%01 ,-# %/specically designed for those who have not put in much#%3' $%#* '%#*'5 *'(K+ ,0' (53 /$%01/ 4,5 K,&-3' $,5H ,57,0' 3-)* /0(#)* K,W )(57%, #5(%0%018

We will build your strength and overall swing endurance$%#* *'(K+: 6-# 0,# #%3'7: ,0' (53 /$%01/ $*%&'/%3-(0',-/&+ %0)5'(/%01 +,-5 )(57%, ),07%#%,0%01 $%#*&%1*# (07 4(/# /0(#)* K,W #5(%0%01 7,0' (# TV`TV .()'8

O&& +,- $%&& 0''7 %/ #*5'' 7%44'5'0# 6'&&/` +,-5 /$%01 #'/# 6'&&:( #')*0%X-' #'/# /%Y'7 6'&& (07 ,0' 4,5 /0(#)* d,W8 G'' #*'

G#5'01#* D(##'5/ N'5# /%#' &%0H 4,5 (&& #*' 7'#(%&/ 4,5 +,-5 (1'(07 $'%1*# )(#'1,5%'/8

;'#/ -/' BW H1 4,5 #*' /$%01 #'/#: WCH1 4,5 #')*0%X-' (0716 kg for snatch vo2 as the assumed weights for ease of),33-0%)(#%,08 =*' $,5H,-#/ (5' 7,0' #$%)' ( $''H (# #*'start of each workout. What you do after these work setsis up to you and your specic goals but working on the ve,#*'5 6(/%) GD /H%&&/: %0 &,$'5 5'./ (07 /'#/ 4,5 .5()#%)'3(H'/ /'0/'8

Phase One: Strength and Cardio: General Physicalpreparation ( GPP)

['5' (5' #*' /'#/: 5'./ (07 .5,15'//%,0/ 4,5 #*' /$%01.,5#%,0`

WORKOUT A - ONE ARM SWINGS

Week one BW H1 Z VaV Z TU ^TUU 5'./_

Week two32 kg x 6/6 x 10 (120 reps)

Week threeBW H1 Z bab Z TU ^TCU 5'./_

Week four32 kg x 8/8 x 10 (160 reps)

Week ve32 kg x 9/9 x 10 (180 reps)

Week six 32 kg x 10/10 x 10 (200 reps) GOAL

J'/# 6'#$''0 /'#/ -0#%& *'(5# 5(#' (07 5'/.%5(#%,0 %/ 0'(50,53(&8 "4 +,- #5(%0 $%#* ( .(5#0'5 1, \" 1,: +,- 1,] %4 %#P/'0,-1* 5'/#8

WORKOUT C - SNATCH VO2

16 kg bell

TV /'),07/ /0(#)*%01 TV /'),07/ 5'/#

b 5'./ .'5 /0(#)* /'#

Week oneWU /'#/ ,4 b ^TCU 5'./_

Week twoWV /'#/ ,4 b ^TbV 5'./_

Week three BU /'#/ ,4 b ^WTU 5'./_

Week four BV /'#/ ,4 b ^WCV 5'./_

Week ve40 sets of 7 (280 reps) GOAL

Week sixWU /'#/ ,4 b ^TCU 5'./_

If your snatch technique is not up to 7 reps per set, use 6%0/#'(7 (07 /&,$&+ %0#5,7-)' bP/ %0#, #*' .5,15'//%,0 (/+,- (7(.#8

"# /*,-&7 1, $%#*,-# /(+%01 #*(# %4 +,- *(K' #5,-6&' 3(H%01#*'/' @-3./ '%#*'5 5'.'(# #*' /(3' $,5H,-# +,- 7%7 #*'week prior or take two steps back. Its ne to get to the endin 8 or 9 weeks if that is what it takes. You can also jump2-3 sets instead of ve and lengthen the cycle that way.

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25/28

PHASE 1 OVERVIEW

WORKOUT A

CV 3%0-#'/

D,6%&%#+a 6,7+ 3(%0#'0(0)' $,5H BU 3%0-#'/

THE INSIGHTS AND FINE TUNING I GOT FROM THE

INSTRUCTORS WILL HAVE A BIG IMPACT ON BOTH

MYSELF AND MY CLIENTS- JAMES ST PIERRE


26/28

THESTRENGTH

MATTERS

PODCASTG#(07 ,0 #*' /*,-&7'5/ ,4 1%(0#/ (07 &'(50 45,3 #*'greatest minds in health & tness today with killer%0#'5K%'$/ (07 %0/.%5%01 /#,5%'/: *,/#'7 6+ G'6 D,51(0& Josh Kennedy.

6667#$*9+"#$%&"'1*""$#+7/(%a/#5'01#*>3(##'5/>.,7)(/#

!" $.%&'()"&* +,&&('%"#$#" % ''"#(#"" )#*'+,+)-'+./ '*-+/+/0 1"-/


27/28


28/28

s mk training guide

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