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LEVEL 1– IKSA KB NATIONAL CLUB INSTRUCTOR  (       )
EDUCATIONAL   PROGRAMM OF 1st LEVEL
„FOUNDATION of TRAINING with BURDENINGS”
licence of IUKL-IKSA № 0123022009

The TRAINING PERIOD: ONE DAY / 4 h + 4 h (+ 1 h a lunch between 1 and 2 parts of employment) = TOTAL  9 HOURS

I PART (4 hours)

1. Interchangeability of different types of burdening. Universality of kettlebells.

1. Barbells.
2. Dumbells.
3. Belts for weighted pullups and dips.
4. Thick bars.
5. Lever bars.
6. Medicine balls.
7. Grip devices.
8. Cardio equipment.

2. Personal equipment for trainings with kettlebells and other burdening.

1. Training clothes.
2. Training shoes.
3. Special adaptations.

3. Sequence of multiplying the level of complication of exercises with kettlebells and with other burdening.

1. Levels of complication of exercises.
2. Increase of loading.

4. Rules of conducting of total warm-up.

1. Warming-up of muscular fabrics.
2. Providing of mobility of joints.
3. Providing of elasticity of muscles.

5. Inertial exercises with kettlebells.

1. Moves.
2. Underminings.
3. Pelting on a chest - taking of weight on a chest.
4. Snatchs.
5. Jerks.

6. Coordinational exercises with kettlebells.

1. Exercises with turn of a trunk.
2. Exercises with steps.
3. Exercise with fixing of kettlebells in untraditional positions.

II PART (3 hours)

7. Terms of safety during training with kettlebells and other burdening.

1. Seizes.
2. Positions of parts of body.
3. Trajectories of movements.
4. Insurances.
5. Active amortization and compensate movements.

8. Exercise with other types of burdening, imitating movements with kettlebells.

1. Imitating exercises with a barbells.
2. Imitating exercises with dumb-bells.
3. Imitating exercises with clubbells.
4. Imitating exercises with a thick bars.
5. Imitating exercises with medicine balls.

9. Power exercises with kettlebells and exercises of bodybuilding.

1. Pulls.
2. Presses.
3. Squats.
4. Bendings / unbending.

10. Exercises with kettlebells on joints mobility.

1. Exercises standing.
2. Exercises sitting.
3. Exercises lying.

11. Power juggling with kettlebells.

1. Shifts.

- Movements of kettlebells is perpendicular to a body;
- Movements of kettlebells is parallel to a body;
- Movements of kettlebells around of body.

1. Throws of kettlebells in one turn.

- Movements of kettlebells is perpendicular to a body;
- Movements of kettlebells is parallel to a body;
- Movements of kettlebells around of body.

III PART (1 hour)

Implementation of «LEVEL 1 KATA» for the receipt of CERTIFICATE of NATIONAL CLUB INSTRUCTOR.

«LEVEL 1 KATA » - 10 obligatory exercises with kettlebells.
(inertial exercises + power exercises + exercise on joints mobility + elements of the power juggling).

Men - kettlebells 16 kg. Women - kettlebells 8 kg.

1.         Moves by two hands with one kettlebells – 10.
2.         Squats with one kettlebells on a chest – 10.
3.         Shifts at movements of kettlebell athwart is planes of trunk – 10+10.
4.         Jerk of kettlebell by one arm – 10+10.
5.         Shifts at movements of kettlebell parallel to planes of a trunk – 10+10.
6.         Snatch of kettlebell by one arm – 10+10.
7.         Shifts at movements of kettlebell around a trunk – 10+10.
8.         Wringing out with kettlebells on the back – 10.
9.         Pelting of kettlebell on a chest – 10+10.
10.       Inclinations of trunk ahead with withholding of kettlebell on the hand lifted up – 5+5.

Every exercise is maximally estimated on a 1 point (10 repetitions is a 1 point; 5 repetitions – 0,5 point; 3 repetitions – 0,3 point and etc).
For handing over of LEVEL 1 KATA  it is necessary to collect no less than 5 points.

LEVEL 1 KATA there will be demonstrate directly on the course by Master-Instructor, will be presented on DVD and in „youtube„ on the site of IKSA.

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