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Objective

Learn and implement methods to fortify the human body in preparation for a high performance life using the kettlebell.

Method

Utilize Prep Course 1 for kettlebell Skill acquisition and Strength programming

Utilize Prep Course 2 for kettlebell skill Conditioning programming

Train and prepare for performance utilizing Bulletproof methodology, enhance skill with Strength programming, improve conditioning with Programming Charts  


Goals

Pass Bulletproof Mobility and Stability Standards

Pass KB and Bodyweight Strength Standards

Pass KB Conditioning Standard


Course Completion vs. Certification

Completion = Attend, learn skills, pass skills testing with an appropriate kettlebell

Certification = Attempt skills testing with Strength Standard, pass conditioning with 1,2 or 3 star standard, pass written exam


KB Resilience Standards

Gender | Weight

Strength Bell

Bodyweight Pull Ups

Conditioning Bell

Female | <130 lbs

12 kg

2 reps

1 Star = Strength Bell

2 Star = + 4 kg

3 Star = + 8 kg 

Female | >130 lbs

16 kg

1 rep/45s Flex Hang

Female age > 50

12 kg

1 rep/30s Flex Hang

Same as Above

Male | <150 lbs

20 kg

8 reps

1 Star = Strength Bell + 4 kg

2 Star = + 8 kg

3 Star = + 12 kg

Male | 151-220 lbs

24 kg

5 reps

Male | >220 lbs

28 kg

3 reps

Male Age > 50

20 kg

3 rep

Same as Above



TIP OF THE WEEK

KIME Instructors will provide weekly tips eight weeks out from the live event.

Kettlebell Experts

Our instructors are passionate about their swing and experts in the field!

DPT, CSCS, SFG1

Aaron Crouch

A former NCAA Division I baseball player, Aaron is an expert physical therapist and certified strength and conditioning specialist. He holds a StrongFirst SFG Level 1 Instructor certification. Thanks to his history in baseball, Aaron understands the value in achieving and maintaining optimal movement, which he helps clients achieve every day. In addition to receiving his Doctorate of Physical Therapy from Sacramento State, he has accumulated vast professional experience in diverse organizations, including the San Francisco Giants, Selective Functional Movement Assessment (SFMA) and the USA Track & Field Championships, where he worked as a medical team member. Aaron has also been an Assistant Instructor in a variety of professional courses for clinicians and fitness professionals.

PT, MPT, MS, SFG 2

Russ Dunning

Russ is a founder/owner of Kime Performance Physical Therapy. An accomplished sports physical therapist, strength coach, and researcher. Russ comes from a background as a martial arts and strength athlete. After his academic years, which include a Master’s of Science in Biomedical Engineering and Physical Therapy, he pursued becoming a StrongFirst Kettlebell Instructor to complement his Sports Medicine Physical Therapy focus. Russ serves as the Medical Director for Team Alpha MMA.

PT, DPT, CSCS, SFG 1

Evan Hauger

Evan specializes in sports physical therapy, strength, and conditioning. He knows the ins & outs of injury from years of personal experience. Growing up, he was a multi-sport athlete and went on to play baseball at Shasta College. Through multiple personal injuries related to his athletic career, Evan realized that he had a passion for improving the way people move and enhancing their performance in sport and life. Also a StrongFirst Certified Level 1 instructor, Evan earned his Doctorate in Physical Therapy from Sacramento State University and has worked with athletes of all calibers, including MLB, NFL, NBA, UFC, and Olympians. He has also spent time with some of the best minds in sports physical therapy in Boston, MA, been a medical team leader for the USA Track and Field National Championships, assisted with NFL combine training at Exos in Phoenix, AZ, and been the performance coach for a group of Olympic athletes.

Course Curriculum

  1. 1
  2. 2
    • KB- Resilience Intro

    • Assumption of Risk and Release Statement

    • KB Arm Bar

    • KB Swing

    • KB Squat

    • KB Overhead Press

    • KB Turkish Get Up

    • KB Snatch

    • KB Windmill

    • KB Push Press & Jerk

    • KB Bent Press

  3. 3
    • KB Prep Course II: Conditioning

    • KB Condition Testing

  4. 4
    • Tip 1 - Work to Rest Ratio

    • Tip 2 - Your Bell Workout

    • Tip 3 - Assessment

    • Tip 4 - Capacity & Power -Train Your Swing

    • Tip 5 - Lactic Work

    • Tip 6 - Protect Your Body

  5. 5
    • Kettlebell Resilience Certification

    • Programming Principles for Conditioning Methods

    • Sample A & A

CEU Approved

PT NSCA