KB Strength 2.0

Ciaccia.co

Strength & Conditioning

Coach

Samantha Ciaccia

New to kettlebells but not a novice to working out? Try KB Strength 2.0!

**You are ready for KB Strength 2.0 if you completed it's precursor, 1.0. OR you are new to kettlebells but you workout frequently! **

We created a newer version of KB Strength where you will be working out only 3 days per week for no more than 60 minutes! This means you will be pushed harder in a shorter amount of time. It is not made for the weak!

With access to the 12-Week program, you will get: **Instructional videos and coaching cues. ** Quantify your readiness level and strength progress as you power through each workout!

$100

Get KB Strength 2.0

Expert Coaching

Expect instructional video tutorials (as seen on my IG) so you're never left guessing what to do or how to do it.

Master your KB technique

With proper biomechanics for each exercise, you will leave as an all-around better mover and strongAF!

Train Smart

10 years of training experience was poured into designing this program to maximize your strength gains in 12 weeks!

Features

Programming 3 days per week

Day 1,2: Upper & Lower Body Strength Day 3: AMRAP or EMOM Day !

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

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!

Equipment

Required

2+ Kettlebells

Recommended

Trap Bar/ Barbell

Sample Week

Week 1 of 12-week program

Sunday

Week 1 Day 1

90-90 Breathing

2 x 5

Copenhagen Side Plank

2 x 0:30

FFE SS ISO Hold (L3)

2 x 0:30

Drop Hinge - sc

2 x 5

KB Goblet Clean

2 x 7

KB Swing: Set Up ISO hold

2 x 0:15

Push Up

2 x 10

KB x2 Front Squat

10, 10, MAX

KB BOR (3-pt)

3 x 10

Deadbug (+ resistance)

3 x 1:00

Glute Bridge (single leg)

3 x 15

KB Goblet Chest Pres (+ Glute bridge)

3 x 15

Plank Marches

3 x 1:00

KB Reset Swing Ladder

Round 1: Heavy x 2, Medium x 3, Light x 5 ... rest 1-2 min Round 2: Heavy x 2, Medium x 3, Light x 5 ... rest 1-2 min Round 3: Heavy x 3, Medium x 3, Light x 5 ... rest 1-2 min -- Reset every rep per weight prescribed! Choose your heavy, medium and light kb wisely! *minimal rest during rounds. Reset, shake it out and go right into next weight (rest at end of each round).

90-90 Breathing

2 x 8

Your preferred stretch!

2 x 1:00

Tuesday

Week 1 Day 2

Glute Bridge Marches

2 x 20

Split Squat ISO-hold + Reach

2 x 10

Quadruped Scapular ROM (Protraction/Retraction)

2 x 0:45

1-2 Stick

2 x 0:30

KB Goblet Clean to Squat

2 x 5

Turkish Get Up Step 1: Hip Shift

2 x 5

KB 2-Handed Deadlift

10, 10, MAX

KB Z-Press

3 x 10

Copenhagen Side Plank March

3 x 0:20

KB Goblet Split Squat ISO-hold (L3)

3 x 20

BOR to KB Clean

3 x 5

KB x2 Marches

3 x 1:00

TGU + KB Swing Rep Ladder

TGU + KB Swing Ascending Rep Ladder: *Use Medium KB -- Round 1: TGU (R+L) x1 + KB Swing x4 ...rest 30-60s Round 2: TGU (R+L) x1 + KB Swing x6 ... rest 30-60s Round 3: TGU (R+L) x1 + KB Swing x8 ... rest 30-60s Round 4: TGU (R+L) x1 + KB Swing x10 ... rest.

Child's Pose: Hips Elevated

2 x 1:00

Your preferred stretch!

2 x 1:00

Thursday

Week 1 Day 5

90-90 Breathing

2 x 5

Plank (wall supported)

2 x 60

Turkish Get Up - SC

2 x 1

Pogo Hops (both legs)

3 x 0:30

KB Deadlift: ISO-hold

3 x 0:30

KB Jump Squat

2 x 7

KB Hollow Hold

2 x 0:30

KB Swing EMOM

Complete 10 KB 2-Handed Swings EMOM x 4min *Use medium to heavy KB - Minute 1: x10 Swings, rest for remaining time (should be around 30s - if less, decrease your weight) Minute 2: x10 Swings, rest for remaining time Minute 3: x10 Swings, rest for remaining time Minute 4: x10 Swings, rest for remaining time -- Rest for at least 5 minutes before entering next EMOM (KB Front Squats)

KB Front Squat EMOM

Complete 10 KB Front Squats EMOM x 4min Your choice of KB x2 Racked or Goblet Hold * Use light-med KB - Minute 1: x10 Squats, rest for remaining time (should be around 30s - if less, decrease your weight) Minute 2: x10 Squats, rest for remaining time Minute 3: x10 Squats, rest for remaining time Minute 4: x10 Squats, rest for remaining time

Your preferred stretch!

1 x 1:30

Coach

More from Ciaccia.co

Samantha Ciaccia

SFGII, CSCS: 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!

Invest in your Strength!

Only $8/month with 1 year access.

Get KB Strength 2.0

FAQs

Should I do KB Strength 1.0 first?

You do not have to complete 1.0 first! We recommend having a background in exercise to choose this program. It is best for athletes who workout often but are new to kettlebells! If you are new to exercise AND kettlebells, we recommend KB Strength 1.0 first!

Is this a DIY Program?

YES! You purchase it once with unlimited access for 1 year! You get to choose when to start and if you need to take a break, no problem, you can return to it later!

Who is an ideal person for this program?

Someone who has the motivation to follow a program on their own with minimal coaching guidance. There are explanations in the text and videos but no direct feedback from the coach. Reach out to Sam for her online Coaching options!

How long does each training session take?

45-60 min max! Expect longer sessions in the beginning as you get use to the flow of the program.

What KB weights do you recommend to start with?

1-2 KB of each: Light, Medium & Heavy LMH is relative to the individual, so whatever weight is light, medium and heavy for you!

The Proof

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!"

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!"