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THE ULTIMATE 6

MONTH TRAINING
PLAN TO PASS
THE STRENGTH
MATTERS LEVEL
1 KETTLEBELL
CERTIFICATION

PG 2 STRENGTH MATTERS LEVEL 1 KETTLEBELL CERTIFICATION TRAINING PLAN

TO CHANGE
THE LIVES OF A
BILLION PEOPLE.
ONE KETTLEBELL
AT A TIME.

Strength Matters is a vibrant community of men and


Our mission is to inspire, educate and transform the
lives of each and every individual we come across.
We will connect with, laugh with and uplift the lives
of our clients and members. They will feel a sense of
belonging, meet new friends and experience a break
from the worries of the outside world.
This starts with our promise of delivering outstanding
results and an unprecedented service and experience;
But with our promise, comes accountability and
responsibility.
We will ask each and every one of our members to
anything less than our standard with suspicion and
Welcome to Strength Matters.
James Breese
Strength Matters Founder

PG 4 STRENGTH MATTERS LEVEL 1 KETTLEBELL CERTIFICATION TRAINING PLAN

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.

For that you need grit, an iron will and a LOT of


determination - and of course to be strong enough!!
just be bought. Just turning up on the day will not be
enough to get you through and I recommend 3 - 4
months preparation MINIMUM.
Strength is a skill. Think smart and practice well. Your
goal is not to get injured during training. Remember if
you do not have a solid foundation of strength, you will
struggle. Lay the foundation and the rest will follow.
I wish you the best of luck.
Yours in health,
James Breese
Strength Matters Founder
P.S Just stick to the plan and follow the instructions.

RECOMMENDED
TRAINING TOOLS
The Strength Matters Team recommends the following

Thick handled cast iron Black Series Kettlebells will be


you train with these or similar bells. Competition bells
are not used. The bell you use makes a big difference
and you need to train accordingly.
www.kettlebellfever.com

Body maintenance is essential during


this training plan. A daily or even weekly massage isnt
within the budget of most. Our advice, purchase one and
become best friends with it. Quite simply a well-oiled
machine needs to stay well oiled.

RECOMMENDED
FITNESS GOALS
The Strength Matters team recommends that you achieve

Each candidate should be able to perform 10 strict military


Each candidate should be able to perform 10 snatches
right and 10 snatches left then 5 Snatches right and 5
left, continuously without setting the bell down using a
Men should be able perform the One-handed Swing test
24kg. (10 Swings every 30 seconds for 10 minutes)
Each candidate should be able to complete the 20-minute

sets of 5 single arm front squats with test size bells.


As an added bonus. Men should aim to complete 10

PG 6 STRENGTH MATTERS LEVEL 1 KETTLEBELL CERTIFICATION TRAINING PLAN

THE STRENGTH MATTERS


LEVEL 1 KETTLEBELL
CERTIFICATION
REQUIREMENTS
necessary to be in excellent physical condition prior to
attending to ensure that an optimal learning environment is
The entrance tests and challenges described below are to

The Hardstyle Swing Test


The swing test consists of 200, single arm swings in 10
minutes. Every 30 seconds the candidate will perform 10
reps and then put the bell down before changing hands at
the next 30 second count. The instructor must have a clear
view of the elbows and knees t-shirts and gym shorts are
encouraged.
Begin by getting into position and waiting for your
instructors command to start. Hike-pass the kettlebell
back and swing it to between belt level and sternum height
in one movement.
The instructor will call the rep number upon the proper
lockout of the knees and kettlebell reaching between belt
level and chest height.
The kettlebell must float motionless momentarily at the top
of the swing until the rep is called. Failure to do so results in
a no count being called by the instructor.

up the foundation of hardstyle kettlebell training.

Should you fail to make the requirements, you may arrange


to be re-tested. You have 3 months to retest the skill(s) that
you failed. There are two ways to re-test. First is to send
a video to your instructor. Second is to communicate with
your instructor to arrange to be tested in person by him/her.
If you do not wish to teach kettlebells and are taking
the course for personal enrichment only, you will not
be required to take any of the tests. You will receive a

ENTRANCE REQUIREMENTS
Level 1 candidates must pass the hardstyle swing test to

This takes place on the morning of day 1 and will


highlight the instructor candidates ability to cope with
the demanding, grueling nature of the weekend. This test
emphasizes the main ballistic movement of the weekend
cardiovascular conditioning is met.

The candidate must complete 10 one arm swings in 15


seconds, put the bell down and rest the remainder of the
30 second set. Then repeat with the other hand at the start
of the next 30 second set until 20 sets of 10 (200 reps) are
done.
If the candidate receives a no count they can make it up
in the same set but still need to put the bell down before
starting the next arm.
Time announcements (including 5 second count downs)
and rep counts will be given.
Allowed hand coverings: sock sleeves, gymnastics grips,
Each swing must be between the belt level and sternum and

No Count Criteria:

Disqualification

For the swing test there are different requirements based


on gender and age group. They are as follows:

Over 70kg

Over 70kg

Over 57kg

PG 8 STRENGTH MATTERS LEVEL 1 KETTLEBELL CERTIFICATION TRAINING PLAN

32kg 200/10 min

24kg 200/10 min

20kg 200/10 min

Up to 57kg

12kg 200/10 min

Up to 57kg

12kg 140/10 min

EXIT REQUIREMENTS

TECHNIQUE TESTS

to demonstrate that they have a thorough understanding


of the hardstyle kettlebell principles taught during the
strength and work capacity levels associated with being a

You will be tested on the following single arm exercises


throughout the weekend:

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.

These techniques are tested with a single-arm and


category are listed below.

An example, to be clear: the candidate will be required to


complete 40 work sets in total, 20 sets of 7 reps on the left,
20 sets of 7 reps on the right.
So, if you complete 7 reps on one arm followed by 15
seconds of rest, followed by 7 reps on the other with 15
seconds of rest this will count for 2 work sets.
sets and a total of 20 minutes work.

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.

Your performance will be evaluated based on your ability


to follow the progressions as well as on how well you
implement the corrections associated with that exercise.

IF YOU FAIL A REQUIREMENT

single swing test.


send in a video to your instructor or visit your instructor in
person to retest the requirement you failed.

PG 10 STRENGTH MATTERS LEVEL 1 KETTLEBELL CERTIFICATION TRAINING PLAN

EARLY DAYS

BRILLIANT MANUAL, ITS FULLY


COMPREHENSIVE AND NOTHING IS MISSED I
EVEN HAS CORRECTIVE FOR COMMON PROBLEMS
WITH CLIENTS. -JOHN MACKINNON

EARLY DAYS - TRAINING

Goals

Complete 10 minutes of two handed swings on the

EARLY DAYS - SCHEDULE


last no more than 45 minutes and some will be as short as

can accomplish the required goals.


The volume and the intensity will increase if it feels easy
with the CNS here it will soon get hard, trust me!
Choose your weight accordingly. Only you can decide what
is right for you and your body.

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

PG 12 STRENGTH MATTERS LEVEL 1 KETTLEBELL CERTIFICATION TRAINING PLAN

Increase or decrease the weight accordingly to your to your

MON

TUES

WED

THURS

FRI

SAT

SUN

REST

As you can see the schedule consists of an A/B split with


a sandwich of swings and one rest day.
The workouts will remain the same. The intensity and
volume will change with each workout. Rest as needed
between each workout item.

WORKOUT A

5 Minutes continuous get ups. 1 Left/1 Right.

10 Minutes Two Handed Swings


(10 reps on the minute every minute)
(Farmer Walk, Rack Walk, Waiter Walk Same Side, and
then switch. Do not put the bell down)

The workouts described above are what you do on the

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

The other elements of the workout remain a constant.


time under load for the Cook drill.
You will very quickly progress in each workout from 100

(Farmer Walk, Rack Walk, Waiter Walk Same Side, and


then switch. Do not put the bell down)

10 Minutes Two Handed Swings


(10 reps on the minute every minute)
5 Minutes continuous get ups. 1 Left/1 Right.

SWINGS (S)

minutes of time under load. This is no joke and is most


certainly a character builder.

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.

10 Minutes One Handed Swings


(Swing Test Style e.g. 10 swings one handed every
30 seconds, place bell down, repeat other side)

done. Take a week or off or de-load or simply progress to


phase two of the training plan.

I LOVED IT, I HATED IT, IM SO GLAD I PUT


MYSELF THROUGH IT, I WOULDNT CHANGE
IT! - KELLY GLASS

PG 14 STRENGTH MATTERS LEVEL 1 KETTLEBELL CERTIFICATION TRAINING PLAN

MIDDLE PHASE

MIDDLE PHASE - TRAINING

WORKOUT A
Swing x 10 Left/10 Right

Goals:
Complete The 10 Minute Swing Test

Swing x 10 Left/10 Right

Complete 20 Minute Snatch Challenge.

Clean and Front Squat x 5


Swing x 10 Left/10 Right

MIDDLE PHASE - SCHEDULE

Swing x 10 Left/10 Right


Snatch x 10 Left/10 Right
Swing Left/10 Right
Rest 2 - 5 minutes. Repeat.

The volume and the intensity will again increase if it


feels easy to begin with dont push it!
Choose your weight accordingly. Only you can decide
what is right for you and your body. As a guide for those

MON

TUES

WED

THURS

FRI

SAT

SUN

HS

REST

SN

REST

WORKOUT B

Clean and Front Squat x 5 Left/5 Right

Swing x 10 Left/10 Right


Start off in week 1 with the rest at 1 minute between each
work set. Every week decrease by 10 seconds until you get
it down to 20 seconds rest between each set.

Snatch x 10 Left/10 Right

Repeat 3 circuits of each workout. 5 minute rest between


each circuit.
Rest 2 - 5 minutes. Repeat.

PG 16 STRENGTH MATTERS LEVEL 1 KETTLEBELL CERTIFICATION TRAINING PLAN

WORKOUT C

SNATCHES (SN) MARK REIFKIND GUIDE

Clean and Front Squat x 5 Left/5 Right


(Test bell)
Swing 10 Left/10 Right
Clean and Front Squat x 5 Left/5 Right

Clean and Front Squat x 5 Left/5 Right

15 seconds snatching 15 seconds rest


7 reps per snatch set

(140 reps)

(175 reps)

Clean and Front Squat x 5 Left/5 Right


Snatch 10 Left/10 Right
Clean and Front Squat x 5 Left/5 Right

(210 reps)

(245 reps)

(280 reps)

(140 reps)

HEAVY SWINGS WORK OUT (HS)


(Test bell)
Heavy one-handed swings; 5 right, 5 left.
(Aim for: Men 32kg, Women 20/24kg As heavy as you
can complete with good form)
Repeat on the minute every minute for 20 minutes.
Every week increase reps by 1 and decrease time
by 2 minutes.

It should go without saying that if you have trouble making


these jumps either repeat the same workout you did the
week prior or take two steps back.

lengthen the cycle that way.

THE TEACHING AND INSTRUCTION HAS BEEN


INCREDIBLE. THE PATIENCE & UNDERSTANDING
EVERYONE HAS SHOWN ENCOURAGED ME NOT
TO BE AFRAID TO ASK QUESTIONS AND TO PUSH
MYSELF. - CHARLEY RADCLIFFE

PG 18 STRENGTH MATTERS LEVEL 1 KETTLEBELL CERTIFICATION TRAINING PLAN

END GAME

THE END GAME TRAINING

Snatches

Goals:

In this stage we have to work on the technique aspect of


from the previous phase.

Stay injury free

The Strength Matters team recommends doing the following:

This phase is designed to replicate the 3 days of the

You should only start this phase if you can easily complete
the previous two phases.

(3 left and right alternating)

10 Minutes of Snatch practice, 5 reps left, 5 right on the


minute each minute with your test size bell.

women. 7 reps per minute.


Heavy Swings - The Swing Test

Remember, the goal here is to stay injury free. Youve


worked hard to get here - dont do anything stupid! Simply
follow the instructions!

MON

TUES

WED

THURS

FRI

SAT

SUN

REST

SN

HS

REST

middle phase, Take 20 seconds rest between each set.


Repeat 3 circuits of each workout. 2 - 5 minute rest
between each circuit.

(Test Bell)

Heavy one-handed swings; 10 reps every 30 seconds


(Aim for: Men 32kg, Women 20/24kg)
The main focus in this phase should be on your 3

caught up and worried about. However you should really be


concerned about the other 3000 swings youll be doing the
rest of the weekend!
doing the tests! This is where we see most people get hurt!

Added Extras for the Final Phase:


The Strength Matters team recommends that you add the

failure on each hand with a heavy kettlebell


(but only if you know how)
Complete correctives prior to and after each workout as
well as on corrective days

PG 20 STRENGTH MATTERS LEVEL 1 KETTLEBELL CERTIFICATION TRAINING PLAN

CORRECTIVES

One reason many people tend to struggle on the course


is due to lack of thoracic mobility, hip mobility and ankle
mobility.
Everybody is different but The Strength Matters team highly
recommends adding the following at an early stage to your
training as well as on corrective days:

The Bretzel 1.0 and 2.0 (FMS website)


Hip flexor stretch
Ankle mobility and stick work around targeting the calf
and stick to it.
For some people this is probably the most important aspect
of your training as without good movement many of the

knows a thing or two about this.

FINAL NOTE & DISCLAIMER


(THE BORING BITS)

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!!

We want you to pass so if you have


any thing else that you would like to
ask feel free to contact us on:
hello@realstrengthmatters.com

Yours in health,
The Strength Matters Team

PG 22 STRENGTH MATTERS LEVEL 1 KETTLEBELL CERTIFICATION TRAINING PLAN

AS GOOD OR BETTER THAN ANY COACHING


IVE EVER EXPERIENCED. IT WAS WELL
PRESENTED, PRACTICAL AND EASY TO TAKE
HOME TO CLIENTS - ED CASHIN

BONUS REPORT MARK


REIFKINDS TRAINING PLAN

WORKOUT A - ONE ARM SWINGS


32 kg x 5/5 x 10 (100 reps)

seconds with a heavy bell for ten minutes straight is truly a


test of total body strength, power, strength endurance, work
capacity, tenacity, focus and will power.

32 kg x 7/7 x 10 (140 reps)

This is done at Max Vo2 Snatch pace; 15 seconds on and


maximum and seriously challenge your cardiovascular
conditioning.
This HAS to be trained for. The plan I am laying out is
time with either heavy one arm swings for volume work or
done much snatch vo2 cardio training.
with heavy, but not timed, one arm swings while
simultaneously increasing your cardio conditioning with
light and fast snatch vo2 training done at 15:15 pace.
All you will need is three different bells: your swing test bell,
a technique test sized bell and one for snatch Vo2. See the
Strength Matters Cert site link for all the details for your age
and weight categories.

Rest between sets until heart rate and respiration is near


normal. If you train with a partner go I go, you go if its
enough rest.

WORKOUT C - SNATCH VO2

15 seconds snatching 15 seconds rest


7 reps per snatch set

Lets use 32 kg for the swing test, 24kg for technique and

20 sets of 7 (140 reps)

communication. The workouts are done twice a week at the

25 sets of 7 (175 reps)


30 sets of 7 (210 reps)

other basic SM skills, in lower reps and sets for practice


makes sense.

Here are the sets, reps and progressions for the swing
portion:

35 sets of 7 (245 reps)

20 sets of 7 (140 reps)

instead and slowly introduce 7s into the progression as


you adapt.
It should go without saying that if you have trouble making
these jumps either repeat the same workout you did the

PG 24 STRENGTH MATTERS LEVEL 1 KETTLEBELL CERTIFICATION TRAINING PLAN

PHASE 1 OVERVIEW
WORKOUT A
One arm swings (as above)

KB Clean and press (one clean per press)


5 sets of 5 with same bell
Rack walks 5 sets of 50 feet per arm
(100 total feet each set)

WORKOUT B

Snatch vo2 (15:15)


KB front squat 5 sets of 3x3
Farmers walks sets of 50-100 feet with single or
double bells

WORKOUT C CARDIO / MOBILITY


ACTIVE RECOVERY
Run, cycle, swim, ruck walk, snowshoe or loaded
carries for 30-45 minutes
Mobility/ body maintenance work 30 minutes

THE INSIGHTS AND FINE TUNING I GOT FROM THE


INSTRUCTORS WILL HAVE A BIG IMPACT ON BOTH
MYSELF AND MY CLIENTS - JAMES ST PIERRE

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

PG 26 STRENGTH MATTERS LEVEL 1 KETTLEBELL CERTIFICATION TRAINING PLAN

THE NEXT GENERATION CONFERENCE FOR


LEADING HEALTH & FITNESS PROFESSIONALS
WWW.ATTENDSTRENGTHMATTERS.COM

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