MONTH TRAINING
PLAN TO PASS
THE STRENGTH
MATTERS LEVEL
1 KETTLEBELL
CERTIFICATION
TO CHANGE
THE LIVES OF A
BILLION PEOPLE.
ONE KETTLEBELL
AT A TIME.
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
strength endurance and put you in the best physical
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.
RECOMMENDED
TRAINING TOOLS
The Strength Matters Team recommends the following
RECOMMENDED
FITNESS GOALS
The Strength Matters team recommends that you achieve
ENTRANCE REQUIREMENTS
Level 1 candidates must pass the hardstyle swing test to
No Count Criteria:
Disqualification
Over 70kg
Over 70kg
Over 57kg
Up to 57kg
Up to 57kg
EXIT REQUIREMENTS
TECHNIQUE TESTS
WORKOUT CHALLENGES
Workout Challenge 1
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.
TEACHING REQUIREMENTS
your ability to teach the kettlebell exercises in front of your
peers to demonstrate and show what you have learned
Workout Challenge 2
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.
EARLY DAYS
Goals
Warm Up
recommend completing a basic warm up.
Halos
Foam Rolling
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.
Swings
Loaded Carries
MON
TUES
WED
THURS
FRI
SAT
SUN
REST
WORKOUT A
Workouts A & B
Increase swing reps per minute by one each workout
(e.g 1O reps per
minute workout A, Workout B 11 reps per minute,
Workout A 12 Reps, Workout B 13 reps etc.).
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).
Increase the Cook loaded carry drill by 1 minute every
2 workouts (e.g. Week 1 workout A & B = 5 min then 2nd
half, 2nd half = 8 minutes).
WORKOUT B
SWINGS (S)
Swings
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.
MIDDLE PHASE
WORKOUT A
Swing x 10 Left/10 Right
Goals:
Complete The 10 Minute Swing Test
MON
TUES
WED
THURS
FRI
SAT
SUN
HS
REST
SN
REST
WORKOUT B
WORKOUT C
(140 reps)
(175 reps)
(210 reps)
(245 reps)
(280 reps)
(140 reps)
END GAME
Snatches
Goals:
You should only start this phase if you can easily complete
the previous two phases.
MON
TUES
WED
THURS
FRI
SAT
SUN
REST
SN
HS
REST
(Test Bell)
CORRECTIVES
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!!
Yours in health,
The Strength Matters Team
Lets use 32 kg for the swing test, 24kg for technique and
Here are the sets, reps and progressions for the swing
portion:
PHASE 1 OVERVIEW
WORKOUT A
One arm swings (as above)
WORKOUT B
THE
STRENGTH
MATTERS
PODCAST
Stand on the shoulders of giants and learn from the
interviews and inspiring stories, hosted by Seb Morgan
www.realstrengthmatters.com/strength-matters-podcast
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