Hello!
In about 2 months I will give the exams for CKT level 1 certification.
I want to start practice but I dont know how to start and where to focus.
Can somebody give any routine for every day training, so I can pass the certification test?
I am female bjj practioner
Until now I was manage easily to make the 300 Steve Maxwell routine with a 16kg bell
Thanx in advance

Hello Mataleon,

Thanks for your question.


For females, the minimum standard load is 8kg, so you should train primarily with single 8kg and 12kg KBs.

Here are the exercises learned in Level 1 CKT:

2 hand Swing
1 Hand Swing
Hand-to-hand Swing
1 arm Clean
1 arm Press
1 arm Push/Press
1 arm Jerk
1 arm Snatch
Front Squat (single and double KB versions)

We use 2 primary protocols:

1. Timed sets = working for progressively longer times in a given set; in Level 1 this will vary from 4-10 min per set
2. Density protocol = more reps in same time OR same reps in less time OR more reps in less time; we use a pyramid regime to do this--start with light weight (8kg) and do a number of reps with that (usually 10 per arm), then move up the ladder to 12,16,20,24kg etc until you cannot go heavier, then back down the chain again to the lightest weight. You try to do all of your reps/sets with little or no rest between sets. So over the course of a given circuit, you will get a lot of reps in a short amount of time.

I advise you to practice each of the above protocols, 2x per week for each (for 4 sessions per week)

For times sets, start with 8kg and at least 2 min per exercise, working up to at least 6 min per exercise.

1 day per week select 1/2 of the exercises, and the other day select the other 1/2

For Density, same idea, 1/2 of the exercises on one day and the other 1/2 of the exercises on the other day. Start with lightes weight and go as heavy as you can, try to go to at least 16-20kg for each exercise. In press, you may or may not be strong enough yet to strictly press a 16kg or 20kg; if so, press strict until you no longer can, then change to push/press for the heavier loads; go until you can not go heavier with good form, then work back down again to the lightest load.

Depending upon your age and general health, you may need more rest between sessions; since you are an athlete, you can probably train 1 day on, 1 day off.

Let me know if you have any further questions.

See you at your upcoming CKT.

-Steve

Hi Steve/other knowledgeable peops,

this looks a very nice general purpose program template. Do you think it's suitable for someone to use to practice the lifts with a view to competing in kettlebell sport ?

Background note - not a complete beginner, but until now have lifted in more of a "hardstyle" technique. Relearning lifts in "soft" sport technique.

Thanks.