KB Strength 2.0: Training by Samantha Ciaccia in TrainHeroic

KB Strength 2.0

Ciaccia.co

Strength & Conditioning
Coach
Samantha Ciaccia

Ready to take your Strength Gains to the next level with KB Strength 2.0?!

Learn how to safely train with the KB while building the confidence and strength you want to be a KB Badass!

Sam created a new and updated version of KB Strength 2.0 consisting of 3x/week program lasting no longer than 60 minutes!

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

  • **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!
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Expert Coaching
Expect instructional exercise video tutorials so you're never left guessing what to do or how to do it.
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Master your KB technique
With proper biomechanics for each exercise, you will leave as an all-around better mover and strongAF!
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Train Smart
9 years of training experience was poured into designing this program to maximize your strength gains in 12 weeks!
Features
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Programming 3 days per week
Day 1,2: Upper & Lower Body Strength Day 3: AMRAP or EMOM Day !
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A1

90-90 Breathing

2 x 5

A2

Copenhagen Side Plank

2 x 0:30

A3

FFE SS ISO Hold (L3)

2 x 0:30

B1

Drop Hinge - sc

2 x 5

B2

KB Goblet Clean

2 x 7

C1

KB Swing: Set Up ISO hold

2 x 0:15

C2

Push Up

2 x 10

D1

KB x2 Front Squat

10, 10, MAX

D2

KB BOR (3-pt)

3 x 10

D3

Deadbug (+ resistance)

3 x 1:00

E1

Glute Bridge (single leg)

3 x 15

E2

KB Goblet Chest Pres (+ Glute bridge)

3 x 15

E3

Plank Marches

3 x 1:00

KB Reset Swing Ladder

F

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).

G1

90-90 Breathing

2 x 8

G2

Your preferred stretch!

2 x 1:00

Tuesday
Week 1 Day 2

A1

Glute Bridge Marches

2 x 20

A2

Split Squat ISO-hold + Reach

2 x 10

A3

Quadruped Scapular ROM (Protraction/Retraction)

2 x 0:45

B1

1-2 Stick

2 x 0:30

B2

KB Goblet Clean to Squat

2 x 5

C

Turkish Get Up Step 1: Hip Shift

2 x 5

D1

KB 2-Handed Deadlift

10, 10, MAX

D2

KB Z-Press

3 x 10

D3

Copenhagen Side Plank March

3 x 0:20

E1

KB Goblet Split Squat ISO-hold (L3)

3 x 20

E2

BOR to KB Clean

3 x 5

E3

KB x2 Marches

3 x 1:00

TGU + KB Swing Rep Ladder

F

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.

G1

Child's Pose: Hips Elevated

2 x 1:00

G2

Your preferred stretch!

2 x 1:00

Thursday
Week 1 Day 5

A1

90-90 Breathing

2 x 5

A2

Plank (wall supported)

2 x 60

A3

Turkish Get Up - SC

2 x 1

B1

Pogo Hops (both legs)

3 x 0:30

B2

KB Deadlift: ISO-hold

3 x 0:30

C1

KB Jump Squat

2 x 7

C2

KB Hollow Hold

2 x 0:30

KB Swing EMOM

D

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

E

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

F

Your preferred stretch!

1 x 1:30

Coach
coach-avatar 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!

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Invest in your Strength!

In less than $3 a workout

Get KB Strength 2.0
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FAQs
Should I do KB Strength 1.0 first?
You do not have to complete 1.0 first! KB Strength 2.0 is an improved version and includes a new EMOM/AMRAP Day focusing on Power!
Is this a DIY Program?
YES! You purchase it once and have it for life! 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
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 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!"

verified-athlete-avatar Scott Seely

Striving for balance

Verified Athlete

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

KB Strength 2.0