THE ULTIMATE 6

MONTH TRAINING
PLAN TO PASS
THE STRENGTH
MATTERS LEVEL
1 KETTLEBELL
CERTIFICATION

PG 2 STRENGTH MATTERS LEVEL 1 KETTLEBELL CERTIFICATION TRAINING PLAN

TO CHANGE
THE LIVES OF A
BILLION PEOPLE.
ONE KETTLEBELL
AT A TIME.

Strength Matters is a vibrant community of men and

women dedicated to cultivating supreme fitness.
Our mission is to inspire, educate and transform the
lives of each and every individual we come across.
We will connect with, laugh with and uplift the lives
of our clients and members. They will feel a sense of
belonging, meet new friends and experience a break
from the worries of the outside world.
This starts with our promise of delivering outstanding
results and an unprecedented service and experience;
But with our promise, comes accountability and
responsibility.
We will ask each and every one of our members to
become as passionate about fitness as we are; regard
anything less than our standard with suspicion and
evolve into fitness connoisseurs.
Welcome to Strength Matters.
James Breese
Strength Matters Founder

PG 4 STRENGTH MATTERS LEVEL 1 KETTLEBELL CERTIFICATION TRAINING PLAN

THE ULTIMATE
6 MONTH
TRAINING PLAN
TO PASS THE
STRENGTH
MATTERS
LEVEL 1
KETTLEBELL
CERTIFICATION
INTRODUCTION
This training guide is designed to help all those wishing
to gain the coveted Strength Matters Level 1 Kettlebell
certification. It will improve your strength, increase your
strength endurance and put you in the best physical
condition of your life if you stick to the plan.
It will teach you how to pass the swing test with ease;
comfortably pass the snatch challenge and ultimately
prepare you for the full three days of training.
IT WILL NOT GAURENTEE THAT YOU PASS THE COURSE!
For that you need grit, an iron will and a LOT of
determination - and of course to be strong enough!!
I cant emphasize that enough. This certification cannot
just be bought. Just turning up on the day will not be
enough to get you through and I recommend 3 - 4
months preparation MINIMUM.
Strength is a skill. Think smart and practice well. Your
goal is not to get injured during training. Remember if
you do not have a solid foundation of strength, you will
struggle. Lay the foundation and the rest will follow.
I wish you the best of luck.
Yours in health,
James Breese
Strength Matters Founder
P.S Just stick to the plan and follow the instructions.

RECOMMENDED
TRAINING TOOLS
The Strength Matters Team recommends the following
products to help you pass and succeed.
Thick Handled Cast Iron Black Series Kettlebells.
Thick handled cast iron Black Series Kettlebells will be
used at the certification. We therefore recommend that
you train with these or similar bells. Competition bells
are not used. The bell you use makes a big difference
and you need to train accordingly.
www.kettlebellfever.com
A Foam Roller. Body maintenance is essential during
this training plan. A daily or even weekly massage isnt
within the budget of most. Our advice, purchase one and
become best friends with it. Quite simply a well-oiled
machine needs to stay well oiled.

RECOMMENDED
FITNESS GOALS
The Strength Matters team recommends that you achieve
the following goals prior to attendance of the certification
to best prepare for the full three days.
1. Each candidate should be able to perform 10 strict military
presses on each arm. Men 24kg, Women 12 16kg.
2. Each candidate should be able to perform 10 snatches
right and 10 snatches left then 5 Snatches right and 5
left, continuously without setting the bell down using a
test size bell. Men 24kg, Women 12 16kg
3. Men should be able perform the One-handed Swing test
in 10 minutes with a 32kg Kettlebell. Women aim for
24kg. (10 Swings every 30 seconds for 10 minutes)
4. Each candidate should be able to complete the 20-minute
snatch VO2 challenge. Men 16kg, Women 8 12kg.
5. Men and Women should be able to complete multiple
sets of 5 single arm front squats with test size bells.
6. As an added bonus. Men should aim to complete 10
strict pull-ups and Women 3.

PG 6 STRENGTH MATTERS LEVEL 1 KETTLEBELL CERTIFICATION TRAINING PLAN

THE STRENGTH MATTERS

LEVEL 1 KETTLEBELL
CERTIFICATION
REQUIREMENTS
In preparing for the Level 1, be aware that this is an
extremely active and physically demanding course. It is
necessary to be in excellent physical condition prior to
attending to ensure that an optimal learning environment is
maintained throughout the 3-day certification.
The entrance tests and challenges described below are to
ensure sufficient training is done prior to attending.
Do not take your preparation lightly
Passing the certification requires that the following
requirements are met:
Pass the Hardstyle Swing Test.
Demonstrate a proficiency of the techniques that make
up the foundation of hardstyle kettlebell training.
Demonstrate a clear ability to teach others.
Should you fail to make the requirements, you may arrange
to be re-tested. You have 3 months to retest the skill(s) that
you failed. There are two ways to re-test. First is to send
a video to your instructor. Second is to communicate with
your instructor to arrange to be tested in person by him/her.
If you do not wish to teach kettlebells and are taking
the course for personal enrichment only, you will not
be required to take any of the tests. You will receive a
certificate of attendance instead.

ENTRANCE REQUIREMENTS

The Hardstyle Swing Test

200 reps, 10 Minutes, Single Arm.
The swing test consists of 200, single arm swings in 10
minutes. Every 30 seconds the candidate will perform 10
reps and then put the bell down before changing hands at
the next 30 second count. The instructor must have a clear
view of the elbows and knees t-shirts and gym shorts are
encouraged.
Begin by getting into position and waiting for your
instructors command to start. Hike-pass the kettlebell
back and swing it to between belt level and sternum height
in one movement.
The instructor will call the rep number upon the proper
lockout of the knees and kettlebell reaching between belt
level and chest height.
The kettlebell must float motionless momentarily at the top
of the swing until the rep is called. Failure to do so results in
a no count being called by the instructor.
The candidate must complete 10 one arm swings in 15
seconds, put the bell down and rest the remainder of the
30 second set. Then repeat with the other hand at the start
of the next 30 second set until 20 sets of 10 (200 reps) are
done.
If the candidate receives a no count they can make it up
in the same set but still need to put the bell down before
starting the next arm.
Time announcements (including 5 second count downs)
and rep counts will be given.
Allowed hand coverings: sock sleeves, gymnastics grips,
tape, or fingerless gloves.
Each swing must be between the belt level and sternum and
be clearly SWUNG to that height, not lifted, in order to count.

Level 1 candidates must pass the hardstyle swing test to

demonstrate that they have adequately prepared for the
level 1 certification.

No Count Criteria:

This takes place on the morning of day 1 and will

highlight the instructor candidates ability to cope with
the demanding, grueling nature of the weekend. This test
emphasizes the main ballistic movement of the weekend
certification and ensures adequate strength endurance and
cardiovascular conditioning is met.

Scooping or re bending of the knees

Failure for bell to reach correct height

Lifting the bell with shoulder to finished 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

Disqualification
Disqualification will occur if the student:
Has five no counts
Not finishing required reps in 10 minutes
For the swing test there are different requirements based
on gender and age group. They are as follows:
MENS OPEN CLASS:
Up to 60kg
60 69kg
Over 70kg

24kg 200/10 min

28kg 200/10 min
32kg 200/10 min

MENS MASTERS: (50 59)

Up to 60kg
60 69kg
Over 70kg

20kg 200/10 min

24kg 200/10 min
28kg 200/10 min

MENS MASTERS: (60 65)

Up to 60kg
60 69kg
Over 70kg

16kg 200/10 min

20kg 200/10 min
24kg 200/10 min

MENS MASTERS: (OVER 65)

Up to 60kg
Over 60kg

16kg 140/10 min

20kg 140/10 min

WOMENS OPEN CLASS:

Up to 57kg
57 64kg
Over 64kg

16kg 200/10 min

20kg 200/10 min
24kg 200/10 min

WOMEN MASTERS: (50 59)

Up to 57kg
Over 57kg

16kg 200/10 min

20kg 200/10 min

WOMEN MASTERS: (60 65)

Up to 57kg
Over 57kg

12kg 200/10 min

16kg 200/10 min

WOMEN MASTERS: (65+)

Up to 57kg
Over 57kg

PG 8 STRENGTH MATTERS LEVEL 1 KETTLEBELL CERTIFICATION TRAINING PLAN

12kg 140/10 min

16kg 140/10 min

EXIT REQUIREMENTS

TECHNIQUE TESTS

Level 1 candidates must pass the following requirements

to demonstrate that they have a thorough understanding
of the hardstyle kettlebell principles taught during the
certification and demonstrate that they have the relevant
strength and work capacity levels associated with being a
Strength Matters instructor.

You must be able to demonstrate safe and effective

technique as part of being a Strength Matters instructor.
You will be tested on the following single arm exercises
throughout the weekend:
Swing (10 Reps Per Arm)

WORKOUT CHALLENGES
The instructor candidates will be required to complete two
specific workout challenges. One will be disclosed. The
other will not.

Workout Challenge 1
The Snatch Challenge. 40 Sets, 15:15, 7 Rep Cadence.
At the end of day 2 you will be required to perform the
snatch challenge. 40 sets of 15 seconds of snatching
separated by 15 seconds of rest. The requirement is 7
repetitions per arm for the duration with a work rest ratio of
1:1.
An example, to be clear: the candidate will be required to
complete 40 work sets in total, 20 sets of 7 reps on the left,
20 sets of 7 reps on the right.

Clean (5 Reps Per Arm)

Getup (1 Each Side)
Press (5 Per Arm)
Snatch (10 Per Arm)
Front Squat (5 Per Arm)
These techniques are tested with a single-arm and
performed on both sides: Swing, Clean, Snatch, Getup,
Press and the Front Squat. Testing weights for this
category are listed below.
MENS OPEN CLASS:
Up to 60kg
Over 60kg

20kg
24kg

WOMENS OPEN CLASS

So, if you complete 7 reps on one arm followed by 15
seconds of rest, followed by 7 reps on the other with 15
seconds of rest this will count for 2 work sets.
The candidate will be required to repeat this for another 38
sets and a total of 20 minutes work.
Men will be required to use a 16kg kettlebell. Women
between 8kg 12kg.

Workout Challenge 2
Graduation Workout.
This will be your victory workout. A workout that will reenforce ALL the principles learned during the course of the
weekend. A workout designed to test your physical and
mental toughness and show you have the iron will and
determination needed to be a Strength Matters instructor.
We can assure you that the weekend is more than just a
single swing test.

Up to 60kg
Over 60kg

12kg
16kg

TEACHING REQUIREMENTS
At the end of the course you will be asked to demonstrate
your ability to teach the kettlebell exercises in front of your
peers to demonstrate and show what you have learned
during the certification.
Your performance will be evaluated based on your ability
to follow the progressions as well as on how well you
implement the corrections associated with that exercise.

IF YOU FAIL A REQUIREMENT

In order to be certified you must pass all requirements.
IIf you fail one of the requirements you will have 90 days to
send in a video to your instructor or visit your instructor in
person to retest the requirement you failed.

PG 10 STRENGTH MATTERS LEVEL 1 KETTLEBELL CERTIFICATION TRAINING PLAN

EARLY DAYS

BRILLIANT MANUAL, ITS FULLY

COMPREHENSIVE AND NOTHING IS MISSED I
EVEN HAS CORRECTIVE FOR COMMON PROBLEMS
WITH CLIENTS. -JOHN MACKINNON

EARLY DAYS - TRAINING

EARLY DAYS - SCHEDULE

Lay the foundation. Duration: 1 2 Months.

Your training will consist of 6 days training per week and 1

active rest day (go for a walk, ruck, hike etc.). Workouts will
last no more than 45 minutes and some will be as short as
10 minutes.

Goals
1. Complete 5 Get Ups Left & Right with Test Weight
Men 24kg, Women 12 16kg
2. Complete 10 minutes of two handed swings on the
minute, every minute18 reps.
Men 32kg, Women 20 24kg.
3. 15 Minute Loaded Carry Work
Men 24kg. Women 12 16kg.

Warm Up
Prior to all training sessions The Strength Matters team
recommend completing a basic warm up.

Depending on your own training and skill levels this

program should last no more than 6 weeks, sooner if you
can accomplish the required goals.
The volume and the intensity will increase if it feels easy
to begin with dont push it! Were working in conjunction
with the CNS here it will soon get hard, trust me!
Choose your weight accordingly. Only you can decide what
is right for you and your body.
Men 24kg. Women 12 16kg
Increase or decrease the weight accordingly to your to your
own fitness standards. This is just a guide.

Exercises we like to use include:

1. Halos
2. Downward Dogs

MON

TUES

WED

THURS

FRI

SAT

SUN

REST

3. Goblet Squats with prying to loosen the hips.

4. Foam Rolling
5. Anything stretching that you deem relevant
The goal in the early phase of training is to increase the
volume of swings, prepare the body and joints for overhead
work and create a strong athletic trunk.
It is never a go idea to jump straight into overhead work
without preparing the body for it. I repeat we are just
laying the foundation here for everything else.
Your training is essentially going to comprise of:
1. Swings
2. Get Ups
3. Loaded Carries
4. Goblet Squats

PG 12 STRENGTH MATTERS LEVEL 1 KETTLEBELL CERTIFICATION TRAINING PLAN

As you can see the schedule consists of an A/B split with

a sandwich of swings and one rest day.
The workouts will remain the same. The intensity and
volume will change with each workout. Rest as needed
between each workout item.

WORKOUT A
Warm Up as necessary.
5 Minutes continuous get ups. 1 Left/1 Right.
2 x 5 Goblet Squats with prying
10 Minutes Two Handed Swings
(10 reps on the minute every minute)
5 Minute Loaded Carry Gray Cook Drill
(Farmer Walk, Rack Walk, Waiter Walk Same Side, and
then switch. Do not put the bell down)
Cool Down as necessary.

WORKOUT B
Warm Up as necessary.
5 Minute Loaded Carry Gray Cook Drill
(Farmer Walk, Rack Walk, Waiter Walk Same Side, and
then switch. Do not put the bell down)

The workouts described above are what you do on the

FIRST DAY of each workout. Every time you repeat the
workout you are going to do the following:

Workouts A & B
1. Increase swing reps per minute by one each workout
until you reach 18 reps per minute (e.g 1O reps per
minute workout A, Workout B 11 reps per minute,
Workout A 12 Reps, Workout B 13 reps etc.).
Once you reach 18 reps per minute for 10 minutes, drop
back down to 10 reps per minute and move up in weight
to the next bell (e.g. 24kg to 28kg and repeat
the cycle).
2. Increase the Cook loaded carry drill by 1 minute every
2 workouts (e.g. Week 1 workout A & B = 5 min then 2nd
half of week A & B = 6 minutes. Week 2 = 7 minutes first
half, 2nd half = 8 minutes).
The other elements of the workout remain a constant.
We are just changing the number of reps per minute and the
time under load for the Cook drill.
You will very quickly progress in each workout from 100
swings to 180 swings per 10 minutes and from 5 to 15
minutes of time under load. This is no joke and is most
certainly a character builder.

2 x 5 Goblet Squats with prying

10 Minutes Two Handed Swings
(10 reps on the minute every minute)
5 Minutes continuous get ups. 1 Left/1 Right.
Cool Down as necessary.

SWINGS (S)
Warm Up as necessary.
2 x 5 Goblet Squats with prying
10 Minutes One Handed Swings
(Swing Test Style e.g. 10 swings one handed every
30 seconds, place bell down, repeat other side)

Swings
Similar to workouts A & B, the only variable we are changing
here is increasing the working set by 1 minute each time
(e.g. Workout 1 = 10 minutes, workout 2 then becomes 11
minutes, workout 3 = 12 minutes and so forth until you
reach 20 minutes).
Once complete, cycle back down to 10 minutes and increase
the weight and repeat (e.g. 24kg 28kg or 12kg 16kg).
This workout will quickly progress from 200 swings to 400
swings in no time.
This entire cycle is designed for 6 8 weeks max. Do not
think you can just keep going. Once you hit 8 weeks you are
done. Take a week or off or de-load or simply progress to
phase two of the training plan.

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

MYSELF THROUGH IT, I WOULDNT CHANGE
IT! - KELLY GLASS

PG 14 STRENGTH MATTERS LEVEL 1 KETTLEBELL CERTIFICATION TRAINING PLAN

MIDDLE PHASE

MIDDLE PHASE - TRAINING

WORKOUT A

Build on the foundation. Duration: 1 2 Months.

Swing x 10 Left/10 Right

Goals:

Clean and Press x 5

1. Complete The 10 Minute Swing Test

Swing x 10 Left/10 Right

2. Complete 20 Minute Snatch Challenge.

Clean and Front Squat x 5

3. Develop Proficiency In Pressing

Swing x 10 Left/10 Right

MIDDLE PHASE - SCHEDULE

Your training will consist of 5 days training per week
and 2 active rest days (again go for a walk, ruck, hike, do
correctives etc.).
Depending on your own training and skill levels this
program should last no more than 6 8 weeks.

Get-up x 1/1
Swing x 10 Left/10 Right
Snatch x 10 Left/10 Right
Swing Left/10 Right
Rest 2 - 5 minutes. Repeat.

The volume and the intensity will again increase if it

feels easy to begin with dont push it!
Choose your weight accordingly. Only you can decide
what is right for you and your body. As a guide for those
preparing for the certification:

WORKOUT B
Clean and Press x 5 Left/5 Right
Get-up x 1 Left/1 Right

Men 24kg. Women 12 16kg

Clean and Press x 5 Left/5 Right

MON

TUES

WED

THURS

FRI

SAT

SUN

HS

REST

SN

REST

Clean and Front Squat x 5 Left/5 Right

Clean and Press x 5 Left/5 Right
Swing x 10 Left/10 Right

Start off in week 1 with the rest at 1 minute between each

work set. Every week decrease by 10 seconds until you get
it down to 20 seconds rest between each set.

Clean and Press x 5 Left/5 Right

Repeat 3 circuits of each workout. 5 minute rest between

each circuit.

Clean and Press x 5 Left/5 Right

Snatch x 10 Left/10 Right

Rest 2 - 5 minutes. Repeat.

PG 16 STRENGTH MATTERS LEVEL 1 KETTLEBELL CERTIFICATION TRAINING PLAN

WORKOUT C

SNATCHES (SN) MARK REIFKIND GUIDE

Clean and Front Squat x 5 Left/5 Right

Turkish Get Up left; Turkish Get Up right x 3

(Test bell)

Swing 10 Left/10 Right

Clean and Front Squat x 5 Left/5 Right
Clean and Press x 5 Left/5 Right
Clean and Front Squat x 5 Left/5 Right
Get-up x 1 Left/1 Right
Clean and Front Squat x 5 Left/5 Right
Snatch 10 Left/10 Right
Clean and Front Squat x 5 Left/5 Right

HEAVY SWINGS WORK OUT (HS)

Turkish Get Up left; Turkish Get Up right x 3
(Test bell)
Heavy one-handed swings; 5 right, 5 left.
(Aim for: Men 32kg, Women 20/24kg As heavy as you
can complete with good form)
Repeat on the minute every minute for 20 minutes.
Every week increase reps by 1 and decrease time
by 2 minutes.

16 kg bell Men/ 12kg Women

15 seconds snatching 15 seconds rest
7 reps per snatch set
Week one 20 sets of 7 (140 reps)
Week two 25 sets of 7 (175 reps)
Week three 30 sets of 7 (210 reps)
Week four 35 sets of 7 (245 reps)
Week five 40 sets of 7 (280 reps) GOAL
Week six 20 sets of 7 (140 reps)

If your snatch technique is not up to 7 reps per set, use 6

instead and slowly introduce 7s into the progression as
you adapt.
It should go without saying that if you have trouble making
these jumps either repeat the same workout you did the
week prior or take two steps back.
Its fine to get to the end in 8 or 9 weeks if that is what
it takes. You can also jump 2-3 sets instead of five and
lengthen the cycle that way.

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

PG 18 STRENGTH MATTERS LEVEL 1 KETTLEBELL CERTIFICATION TRAINING PLAN

END GAME

THE END GAME TRAINING

Snatches

The Path To Success. Duration 6 weeks.

Over the course of this training plan you have completed an

unprecedented number of swings. And a swing is a swing,
is a clean is a snatch. Remember that.

Goals:

In this stage we have to work on the technique aspect of

the certification requirements and continue the VO2 work
from the previous phase.

1. Prepare specifically for the certification

2. Stay injury free

The Strength Matters team recommends doing the following:

This phase is designed to replicate the 3 days of the

Strength Matters Level 1 Kettlebell Certification and prepare
you specifically for the weekend.
You should only start this phase if you can easily complete
the previous two phases.
Start this phase 6 - 8 weeks out and you should be finished
1 Week PRIOR to the course.
Remember, the goal here is to stay injury free. Youve
worked hard to get here - dont do anything stupid! Simply
follow the instructions!

MON

TUES

WED

THURS

FRI

SAT

SUN

REST

SN

HS

REST

Workouts A, B and C are identical to the workouts in the

middle phase, Take 20 seconds rest between each set.
Repeat 3 circuits of each workout. 2 - 5 minute rest
between each circuit.

Warm up with 6 get ups (3 left and right alternating)

10 Minutes of Snatch practice, 5 reps left, 5 right on the
minute each minute with your test size bell.
10 Minutes VO2 Snatch work. 16kg men, 8 12kg
women. 7 reps per minute.
Heavy Swings - The Swing Test
Turkish Get Up left; Turkish Get Up right x3 (Test Bell)
Heavy one-handed swings; 10 reps every 30 seconds
(Aim for: Men 32kg, Women 20/24kg)
The main focus in this phase should be on your 3
consecutive days. So save yourself for them.
We have found that the snatch is what everybody gets most
caught up and worried about. However you should really be
concerned about the other 3000 swings youll be doing the
rest of the weekend!
Think smart and PRACTICE the snatch without actually
doing the tests! This is where we see most people get hurt!
Train smart and finish strong. Well help teach you the rest!

Added Extras for the Final Phase:

The Strength Matters team recommends that you add the
following to your routines:
1. After each workout complete Farmer Walks to almost
failure on each hand with a heavy kettlebell
2. After each Get Up in the warm ups complete a Windmill
(but only if you know how)
3. Complete correctives prior to and after each workout as
well as on corrective days

PG 20 STRENGTH MATTERS LEVEL 1 KETTLEBELL CERTIFICATION TRAINING PLAN

CORRECTIVES
Although it is important to be strong enough to pass the
course you also need to be able to move well.
One reason many people tend to struggle on the course
is due to lack of thoracic mobility, hip mobility and ankle
mobility.
Everybody is different but The Strength Matters team highly
recommends adding the following at an early stage to your
training as well as on corrective days:
1. Kettlebell Arm Bars & Thoracic Mobility
2. The Bretzel 1.0 and 2.0 (FMS website)
3. Hip flexor stretch
4. Ankle mobility and stick work around targeting the calf
We encourage you however to focus on what is right for you
and stick to it.
For some people this is probably the most important aspect
of your training as without good movement many of the
exercises completed throughout the course will be difficult.
We also highly recommend talking to Mark Reifkind, who
knows a thing or two about this.

FINAL NOTE & DISCLAIMER

(THE BORING BITS)
Everybody likes to train differently. This guide is just
that, A GUIDE and is not designed or tailored to anybody
specifically.
All weights and repetitions are a guide only and you should
only work within your capabilities.
The Strength Matters team strongly recommends that you
consult with your physician before beginning any exercise
program. You should be in good physical condition and be
able to participate in the exercise.
You should understand that when participating in any
exercise or exercise program, there is the possibility of
physical injury. If you engage in this exercise or exercise
program, you agree that you do so at your own risk, are
voluntarily participating in these activities, assume all risk
of injury to yourself, and agree to release and discharge
Strength Matters from any liability.
Now thats all said....... ENJOY!!

We want you to pass so if you have

any thing else that you would like to
ask feel free to contact us on:
hello@realstrengthmatters.com
Telephone +44 (0) 1686 627 279

Yours in health,
The Strength Matters Team

PG 22 STRENGTH MATTERS LEVEL 1 KETTLEBELL CERTIFICATION TRAINING PLAN

AS GOOD OR BETTER THAN ANY COACHING

IVE EVER EXPERIENCED. IT WAS WELL
PRESENTED, PRACTICAL AND EASY TO TAKE
HOME TO CLIENTS - ED CASHIN

BONUS REPORT MARK

REIFKINDS TRAINING PLAN

WORKOUT A - ONE ARM SWINGS

Week one 32 kg x 5/5 x 10 (100 reps)

Training for the Strength Matters One Arm KB Swing test.

Week two 32 kg x 6/6 x 10 (120 reps)
This test is no joke. Doing 10 one arm swings every 30
seconds with a heavy bell for ten minutes straight is truly a
test of total body strength, power, strength endurance, work
capacity, tenacity, focus and will power.
This is done at Max Vo2 Snatch pace; 15 seconds on and
15 seconds off and WILL elevate your heart rate to its
maximum and seriously challenge your cardiovascular
conditioning.
This HAS to be trained for. The plan I am laying out is
specifically designed for those who have not put in much
time with either heavy one arm swings for volume work or
done much snatch vo2 cardio training.
We will build your strength and overall swing endurance
with heavy, but not timed, one arm swings while
simultaneously increasing your cardio conditioning with
light and fast snatch vo2 training done at 15:15 pace.
All you will need is three different bells: your swing test bell,
a technique test sized bell and one for snatch Vo2. See the
Strength Matters Cert site link for all the details for your age
and weight categories.

Week three 32 kg x 7/7 x 10 (140 reps)

Week four 32 kg x 8/8 x 10 (160 reps)
Week five 32 kg x 9/9 x 10 (180 reps)
Week six 32 kg x 10/10 x 10 (200 reps) GOAL

Rest between sets until heart rate and respiration is near

normal. If you train with a partner go I go, you go if its
enough rest.

WORKOUT C - SNATCH VO2

16 kg bell
15 seconds snatching 15 seconds rest
7 reps per snatch set

Lets use 32 kg for the swing test, 24kg for technique and
16 kg for snatch vo2 as the assumed weights for ease of
communication. The workouts are done twice a week at the
start of each workout. What you do after these work sets
is up to you and your specific goals but working on the five
other basic SM skills, in lower reps and sets for practice
makes sense.

Week one 20 sets of 7 (140 reps)

Phase One: Strength and Cardio: General Physical

preparation ( GPP)

Week five 40 sets of 7 (280 reps) GOAL

Here are the sets, reps and progressions for the swing
portion:

Week two 25 sets of 7 (175 reps)

Week three 30 sets of 7 (210 reps)
Week four 35 sets of 7 (245 reps)

Week six 20 sets of 7 (140 reps)

If your snatch technique is not up to 7 reps per set, use 6

instead and slowly introduce 7s into the progression as
you adapt.
It should go without saying that if you have trouble making
these jumps either repeat the same workout you did the
week prior or take two steps back. Its fine to get to the end
in 8 or 9 weeks if that is what it takes. You can also jump
2-3 sets instead of five and lengthen the cycle that way.

PG 24 STRENGTH MATTERS LEVEL 1 KETTLEBELL CERTIFICATION TRAINING PLAN

PHASE 1 OVERVIEW
WORKOUT A
One arm swings (as above)
Goblet squats 5 sets of 5 with same bell
KB Clean and press (one clean per press)
5 sets of 5 with same bell
Rack walks 5 sets of 50 feet per arm
(100 total feet each set)

WORKOUT B
Getup 3 sets of 3/3 with same bell
Snatch vo2 (15:15)
KB front squat 5 sets of 3x3
Farmers walks sets of 50-100 feet with single or
double bells

WORKOUT C CARDIO / MOBILITY

ACTIVE RECOVERY
Run, cycle, swim, ruck walk, snowshoe or loaded
carries for 30-45 minutes
Mobility/ body maintenance work 30 minutes

THE INSIGHTS AND FINE TUNING I GOT FROM THE

INSTRUCTORS WILL HAVE A BIG IMPACT ON BOTH
MYSELF AND MY CLIENTS - JAMES ST PIERRE

THE
STRENGTH
MATTERS
PODCAST
Stand on the shoulders of giants and learn from the
greatest minds in health & fitness today with killer
interviews and inspiring stories, hosted by Seb Morgan
& Josh Kennedy.
www.realstrengthmatters.com/strength-matters-podcast

PG 26 STRENGTH MATTERS LEVEL 1 KETTLEBELL CERTIFICATION TRAINING PLAN

THE NEXT GENERATION CONFERENCE FOR

LEADING HEALTH & FITNESS PROFESSIONALS
WWW.ATTENDSTRENGTHMATTERS.COM

STRENGTH
MATTERS IS
ONE OF THOSE
EVENTS WHERE
EVERYONE YOU
MEET IS AMAZING.
IT REALLYIS AN
EVENT THAT
BRINGS TOGETHER
INTERMEDIATE
TO ADVANCED
TRAINERS AND
EVERYONE GET TO
UP THEIR GAME
JOSH HILLIS