The article contains a simple test you can do.

“If you don’t know what your weaknesses are (c’mon…look with your mind’s eye right in front of the non-world record realization), you can ask a critical training partner, video yourself doing heavy training or meet lifts, or do a test, as suggested by the late, great Dr. Mel Siff.

Get in either a push-up or standing high jump position. On the first try, lower yourself quickly and then explode up. Measure how high your hands or feet come off the ground. On the second try, lower yourself and pause at least three seconds at the bottom and then spring up. Measure the height off the ground of your hand or feet again. If you can jump higher with the rebound (using the stretch reflex), you need more strength work. If you go higher from the pause, you need to work on your speed. “

It’s a very simple test and it can help you rebalance your training, prioritizing what you really need to train at the time. Some people just keep on doing the same and same thing over, and sadly their athletic performance do not match the strength gains, or all the plyometric stuff they are doing is simply not that effective because they need to get stronger first.

http://kettlebell-fitness.dk

In reality, most of the time, it is a workout, or  a single training session. It doesn’t tell you what you should be able to do before you do the workout it, or how to build on top of it and keep progressing. Or if it does, it stops being “free”, and you have to pay for the rest of the information.

Put simply, it is like a piece of puzzle, totally out of context, and  giving you no idea what the picture is meant to represent.

If you do not know how to adjust the program, you keep repeating the same thing until you come across another one of those inspirational kettlebell programs and carry on. I wanted to do something different for my readers, especially for the new beginners out there, so I hope you’ll enjoy my monthly contribution.

I think inspiration is great, and training variation for a general public is a good idea. But in my opinion, if someone is making the effort to take time to train a few times a week on a regular basis, they should also pick a training program that is not just made up of a collection of random, single, non related workouts.

I have published kettlebell programs on my blog in the past, mainly Kettlebell Sport programs. I did not just give away a single session, but a template for a whole cycle with progressive overload over the course of a few weeks. That progressive overload is the key to achieving results without punishing yourself every session. That means there is enough variation in the program template to force adaptation and become stronger and fitter.

Templates are not optimal, I’ll be the first to recognize that, but a smart template is better than doing a bunch of non related stuff just in the name of fitness. If nothing else, you’ll get inspiration on how to adjust some parameters and provide some essential variation to your training sessions.

So, if you want to join this kettlebell training school, head over to kratos.dk VIP. The service is free. Register, and you’ll be sent a progressive training program for general fitness every 4 weeks. The programs are written in English, even though the site is in Danish.

When you receive your email, click the links under “Materiale” on the right hand side. (The first email just says welcome, basically. the program comes 2 days after)

For each exercise on the program, there is a video demonstration with the key points to remember for safety and efficiency.

On top of that, you’ll receive some fantastic balanced recipes for snacks and meals to support an active lifestyle from Eva Torgersen.

A lot of effort goes into this project, so over at kratos.dk we’d appreciate if you help us to reach out as many people as possible and share this opportunity with other kettlebell training enthusiasts! We do not believe there is anything similar to it on the internet.

Only your support can helps us improve and develop, and give us motivation to keep on going! Take a second to like kratos.dk on facebook, we appreciate your feedback!

Enjoy the programs!

http://kratos.dk

Mechanical demands of Kettlebell swing exercise (Lake JP, Lauder MA)

Some of you might get a kettlebell as a present this Christmas, so we decided to put very easy to follow videos about the kettlebell basics:

• how to prepare your kettlebells when you first receive them (from Kratos.dk – hopefully )
• how to chalk them is you decide it’s something for you
• how to look after your hands

Nothing earth shattering, just helpful basic advice.

Still wondering about training programs and technique? Look up the Kratos VIP membership program launching in January 2012. We provide time efficient, simple and effective training templates (with built-in progression from session to session), video demonstrations, eating advice and recipes by Eva Torgersen, special offers and more! Contact me (thierry@kettlebell-fitness.dk) to hear more about it.

Enjoy the holiday season!

http://kettlebell-fitness.dk

1RM on the 13/10/2011: front squat 90kg (with belt) – Deadlift 130kg (with belt)- Bench press 70kg

I injured my face on the 26/10 and resumed training lightly on the 09/11.

I started a deadlift cycle on the 14/11 up to 24/11, where I used Shaf’s ladders to work up to a triple @130kg with belt. Due to work reasons I had to have a break, and resumed the cycle on the 05/12, using a “Power to the people” template, also practicing bench press on the side.

Starting weights were 105kg for the deadlift, and 50kg for the bench press. On the 19/12 I did an easy 5 reps @125kg deadlift, and 5 easy reps at 70kg, the max weights I lifted in the whole PTTP cycle.

1RM 21/12/2011 (Bodyweight is 68kg) I hit 155kg for deadlift, besting my previous  old PR  of 145kg, and 80kg for the bench press with a pause. I guess I could have hit an 85kg PR with no pause.

I am used to RDL and kettlebell swings, so my hips maybe a bit high…

Therefore I decided to enter my first ever raw powerlifting competition in June 2012, Nordland cup in Horsens, and chase a 3 time bodyweight deadlift for the end of 2012.

As it is, the Danish raw records for my age group and weight division are: Squat 90kg, bench 137,5kg and deadlift 155kg. Why compete raw? Because I can’t be bothered to use half and hour to get into a tight suit

So, right now,  I have 6 months to get ready for this and improve my lifts! My body type and strength is not exactly suited to powerlifting, but hey, we only live once and I believe in experiencing new things!

Kettlebells will still be used, but for assistance mainly.

Take a moment to think about what you’d like to achieve next year. Happy goal setting for 2012, I wish you a productive year!

http://kettlebell-fitness.dk

What I like about the battling rope system, is that I can train really hard and not feel sore or drained the following day. This is due to the low eccentric involvement in the training, a concept found also in sled dragging, and no direct spine loading. Training with Battling ropes is very different from other resistance training methods. At no point does gravity take over your actions, and if it does you get immediate visual feedback. You have to keep a constant motion in the ropes to keep them moving and do not get to stop work until the ropes lay still. In other words, you are working concentrically on all phases of movement. Everybody that tries the ropes for the first time get humbled by how tough this is!

Sled dragging is already known for its positive effects on restitution after a hard strength training pass. Battling ropes offer a new arsenal of exercises and possibilities that can be used for many different goals (muscular endurance/ work capacity, cardiovascular conditioning and fat burning)

Remember the course will be one of the kind, and the first time John Brookfield comes over to Europe to teach the system. Click here to book a spot.

The following article is reprinted.

Battling Ropes and Rehab

By Davis Y. Koh, DPT, MBA, GCS, RKC, CSCS

For the past decade, the Battling Ropes fitness system has come into a great deal of popularity among professionally ranked athletes, celebrities, trainers, and strength conditioning specialists covering many different sports.  One area that is growing in the use of battling ropes is in the field of physical therapy and rehabilitation. The Battling Ropes system has become for me, personally, an integral part of rehabilitation for a variety of injuries and diagnoses.  The Battling Ropes system is much more than a wrist, hand, or shoulder exercise and much more than a sports/physical fitness piece of equipment.  I use Battling Ropes system for almost every body part, from the pediatric to the geriatric patient, and from the workers’ compensation patient to the professional athlete.  I use the ropes in neuro-rehabilitation for my stroke and brain injury patients, cardiac rehabilitation for my post-open heart surgery patients, work hardening/work conditioning for my workers’ compensation patients and to assist in treating age-related diseases such as Lewy Body disease and Alzheimer’s for my geriatric patients.  The reason why I incorporated the Battling Ropes into my physical therapy practice was because of its 2-vector force principle, inherit low risk of injury to my patients over traditional weights, the unique challenges the ropes provide to traditional physical therapy exercises, and the ease of incremental progression during a patient’s rehabilitation progression.  The Battling Rope system also provides a unique set of new rehabilitation and corrective exercises in its own right that challenges my patients in new and different ways.
For starters, these weighted ropes minimize the risk of injury compared to when using traditional free weights.  Battling Ropes provide a form of non-impact weight resistance exercise through various wave patterns that I like to begin with before advancing patients to other high-impact weight resistant exercises.  Also, the relative light weight (the 1.5” 50’ rope is approx. 23 lbs.) and distribution of that weight over a long surface area makes it a safe alternative for overhead weight training and peace of mind that the rope can be dropped at any time.   Thus, if a rope is accidently dropped, it will cause little or no harm to a patient.  This is especially important when working with a brain injury or stroke patient where the risk of a dumbbell falling on the patients’ foot or head with overhead activities is higher due to decreased motor control.  The same goes when working with my geriatric patient with age-related disease processes such as osteopenia or rheumatoid arthritis.
One of my favorite aspects of the Battling Ropes system is the 2 vectors of force direction it creates: one direction of force pulling away from the patient as well as a downward force from the pull of gravity on the weight of the ropes.  This causes multiple contractions to two, three, or four muscle groups at the same time as well as challenge the dynamic balance and stabilization of the patient.  It also creates a new twist to common exercises.  The Turkish Get Up with the Battling Ropes, for example, can now have an additional direction of force going in either direction from the left, the right, or from behind or front as they perform the exercise.  This really helps me challenge my patients with balance/asymmetrical stabilization issues.  This principle also helps me utilize the ropes when doing reactive neuromuscular training made popular by therapists like Gray Cook and others.  The 2-vectors of force direction helps when I use the ropes with physical therapy exercises such as PNF patterns, pendulum exercises, and wand exercises.  I can also employ different types of movement prep exercises for the shoulder, back, and core such as ones I call ‘hummingbird’, ‘wall angels’, ‘iron cross’, ‘airwaves’ and ‘tug-of-war’ that have proved helpful for my shoulder and back patients.
Creating velocity with different wave patterns helps me challenge certain muscles different from other weight training pieces of equipment.  For example, by creating constant high frequency, low amplitude wave pattern exercises like the ‘blender’ or the ‘running man’ the core is challenged in unique ways for my runners.  Another example would be to use disassociation exercises using a traditional rope routines combined with the 3 levels of core exercises.
For my spinal cord injury patients who are wheelchair bound or patients who’ve undergone surgeries for a joint replacement or a lower extremity fracture, the battling ropes system provide an excellent opportunity to increase cardiac and overall aerobic strength while they are without the use of their lower extremities.  The patients can receive a tremendous amount of cardiovascular conditioning and core strengthening through these ropes. The ropes also allow patients who are temporarily disabled (e.g. a patient with a compound fracture in their leg, or their leg is in a long leg cast) to still maintain core and upper body strength and conditioning while they try to wait for their bones to heal.
For my patients with Alzheimer’s or dementia, research has shown that the hippocampus (the memory center of the brain) can shrink an average of 2% per year.  Conversely, new research is coming out where the hippocampus can actually grow in size by incorporating more complex exercises into the care of patients with this disease.  Therefore, the more complex and diverse the exercise is, the greater the ability of the brain to actually grow in size at the hippocampus region counteracting the shrinking of the hippocampus in patients with advancing Alzheimer’s and/or Alzheimer’s type symptoms.  The rope system allows therapists to create different types of wave patterns combined with lower body exercises to create very complex exercises when working with patients such as these.   An example is a patient of mine with Lewy Body Dementia who I began working with Battling Ropes a few months ago.  On his latest evaluation with the Head of Neurology at UCLA, the patient’s wife told me that his neurologist was amazed at his progress from when he first came to UCLA and is now in the top 1% of any patient with his diagnosis he’s seen at this stage of his disease process with regard to functional independence.
Another aspect of physical therapy and rehabilitation is the need to incrementally increase weight resistance quickly and efficiently for a patient going through rehab.   Especially in the early or acute phase of their rehabilitation, progress can be as little as 1-2 lbs of weight at a time.  Machines like the Keiser air machines can change in resistance in very small increments but can be expensive for some clinics.  Other machines like the cable machine or dumbbells can have increments of 5-10lbs between weights which are too big of a gap for some patients.  The ropes can act like a less expensive version of the Keiser, allowing for those small increments of weight to be added to the patient based on the amount of length of the rope that is used.  The patient, for example, using 20 ft. of rope vs. 21 ft. of rope from its anchor will make a difference in their shoulder press, wrist curls, or other exercises in their rehab protocol.  I can make the difference in weight by utilizing even smaller increments.  This is especially important for my neurological patients trying to regain motor control where improvements can literally be 1-2 lbs at a time.
Because of its design, the Battling Ropes also becomes my foam roller as well.  I utilize the ropes in exercises and self-mobilization techniques much like how we use our normal foam rollers.  They are especially effective for T-spine segmental mobilizations as well as glutes and TFL self-mobilizations.   They can also act as balance platforms when doing different exercises such as the front squat. These and other applications mentioned above are but a few examples of how I utilize the Battling Ropes in my physical therapy practice.
In my experience, I have found that the Battling Ropes is a critical piece of equipment that fills a specific niche from other traditional exercise equipment.  The two vector force principal creates a dynamic need for activation of multiple stabilization muscles as well as core strengthening.  Battling ropes create a great advantage by being able to progress a patient in smaller increments than other traditional weights.  The ropes also provide another avenue of conditioning for my brain injury, paralytic and lower extremity surgical patients who cannot use their lower extremities at the early phase of their rehabilitation.  The ropes system creates a whole new set of dynamic rehabilitation exercises that complement traditional weight resistance exercises.  Finally, battling rope exercises, especially in a physical therapy setting, are one of the safest weight resistance exercises that also minimize the risk of injury to the patient when using it.  Applying Battling Ropes into physical therapy treatments for my pediatric, neuro-rehabilitation, cardiac rehabilitation, and geriatric patient treatments have made a significant impact on speed of recovery and return to their prior level of function.  I highly recommend the Battling Ropes system into any physical therapy program.  For any further questions please contact me at davis@kohpt.com .

kettle ball and chain

Want to know a sure way to burn out? Train all out all the time. Not just every session but also throught out the year cycles. See how long you last without a decline in performance or injury. You do not need to be a slave to your training.

Every thing goes in cycles. Seasons are cycles. Women have their cycles, and men do also, although we hardly notice the signals. But everybody is affected by such cycles. Remember those inexplicable off days even though you had plenty of rest and the ones where you feel in top of Everest?

It is called “physical biorythm”.

Many athletes and coaches know this from experience. They follow a basic structure of  3 weeks on, 1 week of deload. It happens that physical biorythm cycles lasts 23 days, roughly divided like this:

• 3-4 days of medium capacity
• 7-8 days of high capacity
• 3-4 days of medium capacity
• 7-8 days of low capacity

But what about varying your training according to seasons?

Since winter is upon us, I thought I’d share some training and eating wisdom.

Look at nature, some animals go into a hole to hibernate, plants go dormant, and so on. However in our society, because of the luxuries we have readily available, we tend to ignore this harmonious relationship with nature and carry on. Traditional Chinese Medicine still advises people to take it easy during winter. It might all sound like a new age flower eating hippy bunch of crap, but maybe if you gave up your daily stimulants you’d be able to find the truth in yourself.

Winter is not the time to focus on grueling strength and conditioning programs unless you’ll be competing in Winter sport competitions.

Those who train with auto regulation principles understand this phenomenon, they know how to listen to their bodies. However, not many people follow that path.

When you feel good, train harder, when not feeling so good train less. Simple, no? You may have been indoctrined and believe you’re  a machine, but you’re not. Eventually the machine breaks down. And then what?

According to sport science textbooks, volume rather than intensity is the biggest factor to account for systemic fatigue. Winter is the perfect time to give your body a slight break and recharge fully for the following Spring, the mating season

How do you shorten and yet maximize your training?

• Have a good look at your program and cut most if not all the extra assistance exercises you may be doing. Is all the extra stuff really helping you right now?
• Pick 1-3 basic compound exercises each session and train heavy, without going to failure on any set, and keeping overall volume low. (2-3 sets of 4-6 reps, without going all out)
• Reduce your HIIT sessions to 1-2 times a week, and limit duration to 10-15 minutes at most.
• Replace HIIT by low intensity cardio as active recovery to improve restitution, 20 minutes at most.
• Use time on stretching and self massage techniques.
• Wear extra clothes to stay warm and raise temperature faster. A wooly kidney warmer is great to wear, so are full tights under your track pants. Or at least wear some elbow and knee sleves.
• Do not use your warm up as a cardio session. Keep it brief. (Example below)
• Keep all you warm up sets with the bar to 3 reps up to 70% 1RM, and switch to singles until you hit your work weight.
• If possible train in the late afternoon. ”research suggests that late afternoon weight training produces a more favourable post-exercise anabolic hormone profile, with higher levels of testosterone and lower levels of cortisol” http://www.pponline.co.uk/encyc/chronobiology-and-the-internal-clock-35845
• Take at least 2 full days off from training per week, and up to 4 days if you need it.
• Up you vitamin D levels to 100 mcg/ 4000 IU per day, considering ALL sources of vitamin D in your diet (such as egg yolks, butter, lard, Wild caught oily such as fish mackerel and herring ). Your body has no way of making vitamin D in the winter months unless you’re planing a short weekly visit to the solarium.
• While vitamin D plays a role in regulation of both the “infectious” immune system and the “inflammatory” immune system, it can also help improve physical performance.
• More about vitamin D in this article from the Weston Price Foundation
• And watch this video if you have the time
• 
• Finally, reduce the amount of raw foods during the winter. Increase warm drinks and stew like dishes.

Sample warm up:

• 3 min rope skipping
• 2×10 kettlebell swings and goblet squats
• 10 pull aparts, to the chest and to the neck
• 10 medicine ball throws
• 5 x 2-3 box jumps
• Move to your specific lift warm up as per above recommendations

For my own winter training, I chose Pavel’s “Power to the people” format, with a few personal tweaks.

The volume on the compound lifts is so low that it makes it possible to train everyday without problem, or feeling of fatigue.

Right now, this is what this cycle looks like, more or less:

• Warm up 5-10 min
• Deadlift  2 sets of 5
• Bench press 2 sets of 5
• Battling ropes or prowler push 10min (alternated each session)
• Face pulls 1 high rep set
• Stretch 10 min
• Walk home 15 min

Personally, I train 4-5 times a week, and listen to my body for the loads.  The actual training time is very short, and leaves me invigorated.

The great thing about the battling ropes system and prowler work is that the eccentric component is very low in these 2 activities, therefore this kind of work enhances recovery instead of taxing my body ( even though it feels like hell while doing it!).

Stay fit and injury free this Winter. Upcoming videos about joint mobility and post training stretching in a week or so.

http://kettlebell-fitness.dk

If you only think the ropes are for doing waves and interval training, be assured John will show you a whole training system.

John Brookfield is an internationally renowned coach and competitor known for a varitety of accomplishments in the world of strength and conditioning. John has been seen on many popular television programs, has written seven books as well as produced over a dozen training DVDs on the subject of strength and conditioning. John has been listed in Ripley’ s “Believe it or not” and the Guiness book of records.

John Brookfield is a multiple World record holder and is the creator of the Battling Ropes Training System, the Chain Reaction Program and the Beyond Bodyweight Training System.

These training systems are being used by NFL teams, Olympic athletes, Military Special Forces units, Law Enforcement agencies and countless coaches, trainers and physical therapists. Even though John Himself is approcaching the age of 53, he is still setting World records perfromances when it comes to work capacity and sustaining strength, power and speed over time.

What you will learn on the course

This course will teach you new methods that you have not experienced before. These methods are all complete output and time under tension where the mind and body is constantly engaged. By learning these methods you will gain a great advantage and be much sharper physically and mentally and find a whole new level of work capacity which will transfer into your sport or chosen battlefield. As an athlete you will learn how to compete or train at a higher level of intensity over longer durations of time. As a coach or trainer you will learn methods that will safely train and enhance your clients, teams, groups and units ability to perform better and climb to a new level of human performance.

Here’s the outline of the course

1- You will learn the Battling Ropes wave/velocity concept which teaches the user to train or compete at a much higher level of intensity over greater durations of time. In this training course you will here and learn the concept, theory and origin of the Battling Ropes wave/velocity system by Battling Ropes creator John Brookfield. You will learn why velocity training is a missing link in training today and why it is a must for anyone wishing to enhance their performance – next you will take part in a hands on application of the wave/velocity concept and learn the many techniques of the system as well as the progressions that will take your training past the next level.

2- You will learn the push/pull strength element of the Battling Ropes system. This element has been seen only by a few athletes and coaches. This method will put you in a mechanical disadvantage where you must push and pull at the same time which will give you huge strength gains and also will greatly enhance your ability to resist injury be preparing your body for load shifts that occur in every day life. It is important to understand that this method is extremely progressive and also completely safe for all users.

3- You will learn the Pole System which is the strength endurance phase of the Battling ropes system. You will learn how to implement the Pole System which will greatly enhance your levels of work capacity and teach your mind and body how to resist fatigue. You will learn many exercises that will give you much greater strength and flexibility from different angles and planes of motion.

4- You will learn the Battling Ropes Partner and Team Training methods which will teach you how to train entire groups, teams and units together. These methods will motivate an entire group or team and motivate and encourage them to stay on task and do their best as they are forced to engage at all times.

5- You will learn how to implement the Battling Ropes methods with extremely unique body weight exercises and drills that will enhance you physically and mentally.

6- Even though this training course is an official Battling Ropes certification you will also learn John Brookfield’s Beyond Bodyweight Training System. This system of bodyweight trainings methods will be completely different than anything you have ever experienced before. You will learn the basics and how to progress through the drills and exercises.

Extra bonus

A short introduction to kettlebell juggling with Thierry Sanchez

Principles of Z Health you can apply to your training with Kenneth Jay

Places are limited!

Price: 2500kr for early birds. Price goes up to 3000kr after the 15/03/2012

Click to Register for the Battling Ropes course at kratos.dk

Where:

Crossfit the Royal Guards, Høvelte kaserne, Høveltevej 117, 3460 Birkerød

(Picture ID required to come in)

http://kettlebell-fitness.dk

As much as I try to keep contact with many of you, there’s only so much time in one day. Therefore… I’d be delighted to hear from you, and hear about your training improvements over the year, your success stories. By the same token, I’d also like to hear about your biggest frustrations about training. What aspect is still unclear or giving you troubles? Or maybe you’d like me to write about a specific subject?

Send me a mail: thierry@kettlebell-fitness.dk

I’ll look through all the answers to find a common thread, so that I can write 1 or 2 blog posts about it to provide some help to people who have similar issues.

In 2012 lots of exciting projects will take place in cooperation with Kratos.dk, so stay tuned!

And to finish off, I am hoping to see many of you at our first DM in kettlebell sport in 2012! I truly hope you’ll give it a shot regardless of your level, because having such a clear goal is the best focus and  motivation you’ll ever get. Too many people back off when they hear the word “competition”, saying they are not ready for it. Use this opportunity to reach your own potential, and even surprise yourself when you surpass it! The results on a given day might be fully different on an other day, so let go of expectations already!

What I found out in 2010, as I took a gold and silver medal in my division at the kettlebell world championships, is that being a champion doesn’t simply take blood and sweat by training harder than other people. What it takes is passion and determination. Such an intense experience is worth more than any medal, and you’ll have something to remember for ever.

Keep up the good work and keep raising the bar, because “He who stops being better, stops being good“.

Merry Christmas to all!

Thierry Sanchez

http://kettlebell-fitness.dk

IUKL er en forkortelse af “International Union of Kettlebell Lifting”. IUKL er verdens største kettlebell forbund.

IKSA står for “International Kettlebell & Strength Training Academy” og fungerer som uddannelsesafdeling for IUKL.

FORMÅL

IUKL/IKSA Kettlebell Fitness Level 1 kurset er et Kettlebell basisinstruktørkursus for dig som ønsker at kunne tilrettelægge og gennemføre Kettlebell undervisning som personlig træner og holdinstruktør.

Samtlige Kettlebell teknikker og træningsmetoder er baseret på den seneste østlige og vestlige “Sport Science Research”. Disse teknikker og metoder hjælper effektivt med at opnå og forbedre individuelle fitnessmål.

FORUDSÆTNINGER

For at deltage på Instruktørkurset forudsættes det, at du er rutineret i de fundamentale Kettlebell teknikker; Deadlift, Clean, Swing, Squat, Press, Jerk, Snatch og Get-up.

KURSUSINDHOLD

• Sikkerhed, herunder:
• Undgå skader på dig selv og andre
• Hvordan du undgår blå mærker og vabler
• Teknik og træning, herunder:
• Hvad Kettlebells kan og ikke kan gøre
• Basale Kettlebell øvelser – progressioner og variationer
• Hvordan du spotter og retter fejl
• Instruktørvirke, herunder:
• Instruktion i praksis samt feedback
• Opvarmning, cool down og restitution
• Hvordan du tilrettelægger og gennemfører undervisning samt tilpasser intensitet
• Uddannelsesprogrammer og træningsprotokoller

EKSAMINATION

Den fysiske test skal være gennemført senest 3 måneder efter instruktørkursets afslutning. Hvis det er nødvendigt, kan testen filmes og indsendes som video.

Den skriftlige test indsendes via e-mail.

Fysiske krav – Fysisk test

Basic Exercise Circuit: videoen kommer snart. Krav: 240 reps under 11 minutter. Mænd med 16 kg og kvinder med 8 kg Kettlebell.

Get-up: 1 rep hver side. Krav: Mænd med 32 kg og kvinder med 16 kg Kettlebell.

IUKL/IKSA Kettlebell Fitness Level 1 Instruktør certifikat vil blive fremsendt af IKSA kort efter at alle krav er opfyldt. Bemærk at kun Level 2 Instruktører er berettiget til at blive registreret på IUKL’s liste over fuldt certificerede instruktører.

I tilfælde af at en deltager ikke består testen eller vælger ikke at tage testen, vil deltageren have mulighed for at tage testen indenfor 1 år ved indbetaling af et administrationsgebyr på kr. 500,-. Hvis der går mere end 1 år, skal kurset gennemføres på ny.

Dato og tid: 28. januar 2012 – kl 9.00 – kl 18.00 (Se i kalendaren for alle kurserne) 
Sted: Urban Fitness, Lergravsvej 53, 2300 København S

Pris: 2000 kr.

Registrering: klik her