Kettlebell Strength 1.0

Ciaccia.co

Strength & Conditioning, Women's Training
Coach
Sam Ciaccia

Want to get strong as an Ox, jacked like a Rabbit? Learn how to train with kettlebells safely, with proper technique? *If yes, our 12-week Kettlebell Strength program is made for you! *

Sam created a 12-Week training program around kettlebells so each individual feels confident with their technique as they continue to build strength throughout each phase!

With access to the 12-Week program, you will get:

  • ** 3-4 Training sessions per week**
  • **Instructional videos and coaching cues + access to others on the training program via the Program's message boards. **
  • Quantify your readiness level and strength progress as you power through each workout!
benefit-image-0
Coaching Cues & Instruction
Expect instructional exercise video tutorials so you're never left guessing what to do or how to do it.
benefit-image-1
Train Smart
The program is broken into 3 phases: Phase 1: Volume & Accumulation (wk 1-4) Phase 2: Power Development (wk 5-8) Phase 3: Pure Strength & Power (wk 9-12). Each phase is designed for a specific focus to properly prep you for the next. Let the GAINS begin!
benefit-image-2
Master your KB Technique!
With proper biomechanics for each exercise, you will leave as an all-around better mover and strongAF!
benefit-image-3
Stronger Together
Jump in on the message boards to share your experience and to ask and answer questions, making your strength progress as smooth as possible while others on this same program are cheering you on!
Features
feature-icon
Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
1 Kettlebell
Recommended
2+ Kettlebells
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Mobility/Activation

A

Complete 3 rounds: 1. Quadruped (6-pt) x 5 breaths 2. 90-90 x 5 breaths 3. FFE SS Iso-hold (L1) x 30 sec.

B

KB 2-Hand Set Up

3 x 0:05

C1

KB Goblet Squat (heels elevated)

3 x 8

C2

KB BOR (3-pt)

3 x 10

C3

KB Deadlift (2-Handed)

3 x 10

D1

KB Goblet Squat FFE ISO-hold

3 x 0:15

D2

KB Z-Press

3 x 10

D3

Glute Bridge

3 x 10

E

KB Swing: Set Up ISO hold

3 x 60

F

HITT

0:15, 0:20, 0:30

Circuit

G

Complete 2 sets of each: - 1. 90-90 x 5 breaths (5 sec. exhalation) 2. Side Lying T x 5 reps per side

Monday
Week 1 Day 2

Mobility/Activation

A

Complete 3 Rounds: - 1. Side Plank (L1) x 30 sec. 2. 90-90 x 5 breaths 3. Side Lying "T" x 3 reps.

B

KB Assisted Dead Clean with ISO-hold

3 x 6

C1

KB x1 Military Press

3 x 8

C2

KB Deadlift (2-Handed)

3 x 10

C3

Plank (wall supported)

3 x 0:30

D1

KB x1 Chest Press

3 x 8

D2

Push Up

3 x 10

D3

KB Goblet Squat (heels elevated)

3 x 10

E

KBx1 Assisted Dead Clean-to-Racked ISO-hold

3 x 6

F

KB x1 Racked Carry

3 x 30

*BONUS Conditioning

G

Aerobic Capacity

Complete 10 minutes of Work: Choose one of the following at a low intensity state: 70-75% of Max HR*. - 1. Running/Jogging/ Walking 2. Bike 3. Rower 4. Versa Climber 5. Ski Erg *Max HR = 220 - Age.

Recovery

H

Complete 2 Rounds: - 1. 90-90 Breathing x 7 breaths 2. Your favorite exercises to cool down with

Wednesday
Week 1 Day 4

Mobility/Activation

A

Complete 3 rounds: 1. Quadruped (6-pt) x 5 breaths 2. 90-90 x 5 breaths 3. FFE SS Iso-hold (L1) x 30 sec.

B

KB 2-Hand Set Up

3 x 0:05

C1

KB Deadlift (2-Handed)

3 x 8

C2

KB BOR (3-pt)

3 x 10

C3

KB Goblet Squat (heels elevated)

3 x 10 @ 8, _ , _ lb

D1

Glute Bridge

3 x 10

D2

KB Z-Press

3 x 10

D3

KB Goblet Squat FFE ISO-hold

3 x 0:15

E

KB Swing: Set Up ISO hold

3 x 60

F

HIIT

0:15, 0:20, 0:30

Recovery

G

Complete 2 sets of each: - 1. 90-90 x 5 breaths (5 sec. exhalation) 2. Side Lying T x 5 reps per side

Thursday
Week 1 Day 5

Mobility/Activation

A

Complete 3 Rounds: - 1. Side Plank (L1) x 30 sec. 2. 90-90 x 5 breaths 3. Side Lying "T" x 3 reps.

B

KB Assisted Dead Clean with ISO-hold

3 x 6

C1

KB x2 Chest Press

3 x 8

C2

KB Deadlift (2-Handed)

3 x 10

C3

Plank (wall supported)

3 x 0:30

D1

KB BOR (3-pt)

3 x 8

D2

Push Up

3 x 10

D3

KB Goblet Squat (heels elevated)

3 x 10

E1

KBx1 Assisted Dead Clean-to-Racked ISO-hold

3 x 6

E2

KB x1 Racked Carry

3 x 0:30

*BONUS Conditioning

F

Aerobic Capacity

Complete 10 minutes of Work: Choose one of the following at a low intensity state: 70-75% of Max HR*. - 1. Running/Jogging/ Walking 2. Bike 3. Rower 4. Versa Climber 5. Ski Erg *Max HR = 220 - Age.

Recovery

G

Complete 2 Rounds: - 1. 90-90 Breathing x 7 breaths 2. Your favorite exercises to cool down with

Coach
coach-avatar Sam Ciaccia

Strength and Technique are Sam's specialties. Her knowledge in Anatomy & Biomechanics allows her to dissect movement patterns to understand their underlying purpose. Certified Strength and Conditioning Specialist (CSCS) and StrongFirst Level 2 Instructor, Sam is nonetheless equipped to get you closer to crushing your goals!

closer-image-1
closer-image-2
All 12 weeks for just $75

That's less than $1/day!

Get Kettlebell Strength 1.0
closer-image-3
FAQs
Who is this Program for?
Anyone who wants to improve their KB Technique while getting strong!
What if I miss a day?
You can start and stop the training program and toggle between days on the app. I recommend sticking to the 4-days per week plan, but you'll be able to move at your own pace, whatever that may be.
How long does each training session take?
I found in the beginning 1.5-2 hours and as you become familiar with the program usually 40min -1 hour.
I only have 1 Kettlebell, do I need more?
Technically no, but I recommended to have a light, medium and heavy KB to interchange.
Do I need KB experience?
Nope! That is the beauty of this program, you can be a KB novice or expert and yet still benefit from the program!
Do I have to do all 4 days?
Nope! You don't have to do anything, but to embark on the full experience, I recommend at least 3-4 days per week.
The Proof
verified-athlete-avatar Cordis Phillips

Wellness Coach, Dad, Chicago Bears Fan

Verified Athlete

"Sam's program is understandable, stimulating, excellent and FUN! I also love the mobility aspect of it!"

verified-athlete-avatar Scott Seely

Striving for Balance

Verified Athlete

"This program has improved my movement quality and I can feel my core again!"

verified-athlete-avatar Leah Zahner

Personal Trainer & Dog Mom

Verified Athlete

"Worth every penny and drop of sweat! Signed up for strength gains and ended up with sharp KB technique, learned fresh cues for my clients and increased connection with my breath!"

Kettlebell Strength 1.0