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LEVEL 2– IKSA KB NATIONAL  GS  INSTRUCTOR  ( )
EDUCATIONAL   PROGRAMM OF 2nd LEVEL
„CONSTRUCTION of TRAINING PROCESS
with KETTLEBELLS”
licence of IUKL-IKSA № 0101032009

The TRAINING PERIOD:  TWO DAYS – the WEEKEND / 6-6,5 h + 6-6,5 h (+ 1 h a lunch every day) = TOTAL 14-15 HOURS

I DAY – FITNESS with KETTLEBELLS.
The theory and practice for studying on a course

FITNESS – general descriptions.

I DAY – I PART (3,5-4 hours)

1. Biomechanical features of trainings with kettlebells and other burdenings.

1.1. Universality of exercises with kettlebells.

1.1.1. Complex influence on functions and systems of organism.
1.1.2. Possibilities of the organisation of different directions of training.

1.2. The mechanism of muscular coordination at work with kettlebells.

1.2.1. Intramuscular coordination.
1.2.2. Intermuscular coordination.

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

1. Levels of complexity of exercises.
2. Volume of loading.
3. Intensity of loading.
4. Escalating of loading.

2. 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.

3. Inertial exercises with kettlebells.

1. Moves.
2. Blastings (Underminings).
3. Pelting (Trows) on a chest – taking of kettlebells on a chest.
4. Snatchs.
5. Jerks.
6. Jumps.

4. Coordinational exercises with kettlebells.

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

5. Ballistical exercises with kettlebells.

1. Exercises with transfer of kettlebell from one hand in another without change of a position of a body.
2. Exercises with transfer of kettlebell from one hand in another with change of a position of a body.
3. Exercise with two kettlebells.

LUNCH ~ 1 hour

I DAY – II PART (2,5-3 hours)

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

1. Training clothes and footwear.
2. Special adaptations.
3. Requirements of the international rules to competitive clothes of sportsmen.

7. The basic physical qualities and their development with kettlebells / with burdenings.

1. Endurance.
2. Power endurance.
3. Special endurance.
4. Power - Force.
5. Flexibility.
6. Interrelation between loading and developed physical qualities.

8. Training programs for development of endurance.

9. Training programs for development of power endurance.

II DAY – KETTLEBELL SPORTS and  STRENGTH TRAINING with KETTLEBELLS
The theory and practice for studying on a course

STRENGTH TRAINING and BODYBUILDING – general descriptions.

II DAY – I PART (2 – 2,5 hours)

10. Kettlebell sport.

1. Identification of kettlebell lifting as separate kind of sports.
2. Classical disciplines and exercises in kettlebell lifting
3. Organization of a plase of competitions.
4. Ages, competitions classes and groups.
5. Weight categories on competitions.
6. The rules of performance of exercises at competitions.

11. Rules of conducting of special sports warm-up.

1. Preparation of respiratory system and cardio system.
2. Imitating exercises.
3. Special exercises.

12. Classical sports exercises.

1. JERK.
2. SNATCH.
3. LONG CYCLE.

13. Training programs for development of special endurance.

14. Exercises for development of flexibility.

1. Dynamic exercises.
2. Static exercises.

15. Training programs for development of flexibility

LUNCH ~ 1 hour

II DAY – II PART (2,5-3 hours)

16. Power exercises with kettlebells and exercises of bodybuilding.

1. Chest (Pectoral muscles).
2. Back (Broadest, unaxis, the big and small round, trapezoid muscles)
3. Shoulders (Deltoid muscles)
4. Hands (Biceps, triceps, forearm).
5. Stomach - Presses (Direct, slanting external, forward gear muscles).
6. Buttock muscles.
7. Legs (Four-headed and  two-headed muscles of hip, muscles of shin).

17. Training programs for bodybuilding.

18. Training programs for development of power.

19. Exercises with kettlebells on joints mobility.

1. Exercises standing.
2. Exercises sitting.
3. Exercises lying.
4. Complex exercises.

20. Power juggling with kettlebells.

1. Identification of power juggling as separate direction of kettlebell sports.
2. The organization of performances (statements) on power juggling.
3. Ages, competitions classes and groups.

21. Exercises of power juggling.

1. Preparatory ballistic exercises.
2. Throws without change of a position of a body.
3. Throws with change of a position of a body.

22. Restoration and necessary nutritional strategies

II DAY – III PART (1-1,5 hour)
INSTRUCTORS CERTIFICATION PROCEDURE

Implementation of «LEVEL 2 KATA» for the receipt of CERTIFICATE of NATIONAL GS INSTRUCTOR.

«LEVEL 2 KATA » - 20 obligatory exercises with kettlebells.
(inertial exercises + coordinational exercises + ballistical exercises + power exercises + exercise on joints mobility + elements of the power juggling).

Men – kettlebells 16 kg. Women – kettlebells 8 kg.

Inertial exercises
1. Moves with two kettlebells – 10.
2. Pelting (Trows) of two kettlebells on a chest – 10.
3. Jumping with kettlebell on a back – 10.
4. Blasting (Undermining) of two kettlebells – 10.

Coordination exercises
5. Moves with one kettlebell by two hands over a head with trunk of turn on 180° – 10.
6. Moves with kettlebell before itself in parallel to a trunk with turn on 180°– 10 + 10.
7. From position "an emphasis on kettlebells" serially to tighten one kettlebell to a chest and to lift an opposite foot upwards, fixing this position for 1-2 seconds – 5 + 5.
8. „The eights” with kettlebell between legs with steps – 10 + 10.
9. A press of one / two kettlebells before itself  in position „handles downwards” – 10 + 10.

Ballistic exercises
10. Transfer at movement of kettlebell around a trunk – 10+10.
11. Transfer of kettlebell with a turn of trunk on 90 degrees – 10 + 10.
12. Juggling with kettlebell – throws in one turn before itself in perpendicular to a trunk – 10.
13. Juggling with kettlebell – throws in one turn before itself in parallel a trunk – 10.
14. Transfer of kettlebell from one hand in another with two kettlebells – 10.

Power exercises
15. Knee-bends with two kettlebells on a chest – 10.
16. Wrung out with kettlebells on a back – 10.
17. „Pullover” with one kettlebell on direct hands – 10.
18. Kettlebell lifting on direct hands before itself upwards – 10.

Exercises on mobility of joints
19. From a standing position to lay down on a back and to rise back on feet keeping the kettlebell in the hand lifted upwards – 1 + 1.
20. Deep attacks in the sides with kettlebells on shoulders – 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 delivery of LEVEL 2 KATA  are necessary to collect no less than 15 points (to execute 75 % of total quantity of exercises). Besides, it is necessary to execute at least one exercise from each group.

LEVEL 2 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.

TOTAL INFORMATION ABOUT KETTLEBELL LIFTING
Materials for independent studying

23. 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.

24. 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.

25. 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.

26. 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.

27. History of kettlebell lifting (since the most ancient times and up to now).

28. History of IUKL.

29. The international rules of competitions.

30. Sports categories and ranks.

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