What do you do AFTER a KB Cert…or, How Can I Play with my New Toy?

I had a good question come up recently about how to train post-Kettlebell Certification. If you don’t understand the terms, clearly, you missed something in the Cert. I would also recommend that you do Push Ups and Planks and “this and that,” but here is a nice way to take what you learned and run with it. If you didn’t learn to KB Clean, use both hands to bring it to place. The One Legged DLs are simple to do, just make sure the “up” leg is being driven by the heel straight back, not the toes. The toes should point straight down or even slightly in.

The First Twenty Days

Fresh from a new learning experience, there is always a tendency to want to do everything all at once. That is tough to do and fraught with long and short-term issues. The first twenty days after this experience should be a chance to strive to master the movements and train the positions. Don’t add speed and volume to poor movements: take your time to practice.

These twenty workouts can be done five days a week (a total of four weeks) or three days a week (sneaking up on two months) or any way you choose. These will provide the grounding for a solid base. Strive for mastery.

Daily Warm Up
Many won’t need much, but it is generally a good idea to go through some mobility drills especially for these areas:

Neck
Shoulders
Thoracic Mobility
Hips

Each week, take one day to do a full “Toes to Top” mobility workout.

It is recommended that you do the Hip Flexor Stretch during each warm up and cool down period; it can be done very well with an easy set of Goblet Squats. Many find a few easy sets of Swings, a few Goblet Squats and a weightless set of one to five Get Ups (both sides) to be enough warm up.

Day One
3 Get Ups Right 3 Get Ups Left

Practice Hip Hinge
Goblet Squats: 2-3-5-2-3-5-2-3-5

Fifteen Two Hand Swings
One Goblet Squat
Ten Reps of High Knee “March in Place” (Each time the right foot hits is “one rep”)
Recovery breathing (up to two minutes)
For a total of Three Rounds

Five Minutes of Pressing Practice.

Day Two
2 Get Ups Right 2 Get Ups Left
One Legged DL (Alternate R-L after each set)
1-2-3-1-2-3

One Hand Press (Start with “less strong arm” and alternate arms. “One rep” is one arm right hand press and one arm left hand press)
1-2-3-1-2-3-1-2-3-1-2-3

Day Three

1 Get Up Right 1 Get Up Left

Two Hand Swings
30 Second of Swings/30 Seconds “Fast-Loose” Drills
Twenty Minutes Total

Practice Goblet Squat

Day Four

10 Minutes of Get Ups (Alternate Right and Left)

Fifteen Two Hand Swings
One Goblet Squat
Ten Reps of High Knee “March in Place” (Each time the right foot hits is “one rep”)
Recovery breathing (up to two minutes)
For a total of Three Rounds

Day Five

5 Get Ups Right 5 Get Ups Left
One Legged DL (Alternate R-L after each set)
5-10-5-10
One Hand Press (Start with “less strong arm” and alternate arms. “One rep” is one arm right hand press and one arm left hand press)
1-2-3-1-2-3-1-2

Day Six

3 Minutes of Get Ups (Alternate Right and Left)

Two Hand Swings
30 Second of Swings/30 Seconds “Fast-Loose” Drills
Ten Minutes Total

Goblet Squat: Several sets of Five with a pause at the bottom

Day Seven

1 Get Up Right 1 Get Up Left
One Legged DL (Alternate R-L after each set)
2-3-5-2-3-5-2-3

One Hand Press (Start with “less strong arm” and alternate arms. “One rep” is one arm right hand press and one arm left hand press)
2-3-5-2-3-5-2-3-5

Day Eight

Ten Minutes of Get Ups
Practice Hip Hinge
Practice Goblet Squat
Practice Press

Day Nine

Fifteen Two Hand Swings
One Goblet Squat
Ten Reps of High Knee “March in Place” (Each time the right foot hits is “one rep”)
Recovery breathing (up to two minutes)
For a total of Five Rounds

One Hand Press (Start with “less strong arm” and alternate arms. “One rep” is one arm right hand press and one arm left hand press)
1-2-3-1-2-3-1-2

Day Ten

5 Get Ups Right 5 Get Ups Left

One Legged DL (Alternate R-L after each set)
1-2-1-2

Two Hand Swings
30 Second of Swings/30 Seconds “Fast-Loose” Drills
Five Minutes Total

Goblet Squats
2-3-5-2-3-5

Day Eleven

5 Minutes of Get Ups (Alternate Right and Left)

One Hand Press (Start with “less strong arm” and alternate arms. “One rep” is one arm right hand press and one arm left hand press)
1-2-3-5-1-2-3-5-3

Two Hand Swings
15 Seconds of Swings/15 Seconds “Fast Loose” Drills
Ten Minutes Total

Day Twelve

1 Get Up Right 1 Get Up Left

One Legged DL (Alternate R-L after each set)
1-2-1-2

Two Hand Swings
30 Second of Swings/30 Seconds “Fast-Loose” Drills
Five Minutes Total

Goblet Squats
1-2-3-1-2-3-1-2

One Hand Press (Start with “less strong arm” and alternate arms. “One rep” is one arm right hand press and one arm left hand press)
1-2-3-1-2-3-1-2

Day Thirteen

10 Minutes of Get Ups (Alternate Right and Left)

Fifteen Two Hand Swings
One Goblet Squat
Ten Reps of High Knee “March in Place” (Each time the right foot hits is “one rep”)
Recovery breathing (up to two minutes)
For a total of Ten Rounds

Day Fourteen

1 Get Up Right 1 Get Up Left

One Legged DL (Alternate R-L after each set)
2-3-5-2-3-5-2-3

One Hand Press (Start with “less strong arm” and alternate arms. “One rep” is one arm right hand press and one arm left hand press)
2-3-5-2-3-5-2-3-5
Day Fifteen

1 Get Up Right 1 Get Up Left

One Legged DL (Alternate R-L after each set)
1-2-1-2

Two Hand Swings
30 Second of Swings/30 Seconds “Fast-Loose” Drills
Five Minutes Total

Goblet Squats
1-2-3-1-2-3-1-2

One Hand Press (Start with “less strong arm” and alternate arms. “One rep” is one arm right hand press and one arm left hand press)
1-2-3-1-2-3-1-2

Day Sixteen

Fifteen Two Hand Swings
Five Goblet Squats
One Push Up
Ten Reps of High Knee “March in Place” (Each time the right foot hits is “one rep”)
Recovery breathing (up to two minutes)
For a total of Ten Rounds

Day Seventeen

5 Minutes of Get Ups (Alternate Right and Left)

One Hand Press (Start with “less strong arm” and alternate arms. “One rep” is one arm right hand press and one arm left hand press)
2-3-5-2-3-5-2-3-5

Day Eighteen

3 Get Ups Right 3 Get Ups Left

One Legged DL (Alternate R-L after each set)
2-3-5-2-3-5-2-3

Two Hand Swings
30 Second of Swings/30 Seconds “Fast-Loose” Drills
Twenty Minutes Total

Day Nineteen

Goblet Squats
5-10-5-10-5

One Hand Press (Start with “less strong arm” and alternate arms. “One rep” is one arm right hand press and one arm left hand press)
2-3-5-2-3-5-2-3-5

Day Twenty

1 Get Up Right 1 Get Up Left

One Legged DL (Alternate R-L after each set)
1-2-1-2

Two Hand Swings
30 Second of Swings/30 Seconds “Fast-Loose” Drills
Five Minutes Total

Goblet Squats
1-2-3-1-2-3-1-2

One Hand Press (Start with “less strong arm” and alternate arms. “One rep” is one arm right hand press and one arm left hand press)
1-2-3-1-2-3-1-2

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