Amanda Hudock Training LLC

Coach
Amanda Hoffman

This 10-week course is designed to take you from KB beginner to an experienced kettlebell athlete. By the end of this course you will feel more confident in your movement practice, your ability to perform the basic KB skills, stronger and more athletic, and ready for more intermediate training.

Why join this course?
The purpose of this course is to break down basic yet challenging KB skills to feel more confident in your movement practice and strength training while getting weekly programming and community support. If you're ready to learn new skills, move like an athlete, and feel capable in your body this program is for you.

Time commitment:
-One hour live sessions weekly to get coached on KB skills, ask questions, and workout together as a community
-Three sessions programmed for you to complete on your own time and schedule
-High value for low time commitment:approx. 3-4 hours weekly

Features
1 sessions per week
Must use App app to view and log training
Program Training
$375
Get Build Bell Basics: 10-Week KB Basics Program
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Improve Strength, Mobility, Endurance
The kettlebell is the most versatile tool you can learn. The KB allows you to train both power and strength, and when used correctly you will build muscle, burn fat, gain strength, improve your work capacity, mobility, and stability. Learning KB skills will help you improve your coordination, proprioception, and awareness of your body. Transform into a powerful, badass, + confident athlete in BBB.
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Individualized Attention With Community
BBB gives you a multi-modal learning approach. Each week you have the opportunity to learn within a small group, receive 1:1 coaching, and train independently. The small group provides you with a community + support from those learning with you, 1:1 coaching helps you gain confidence on your KB skills, and weekly sessions give you the fitness literacy needed to train independently with confidence.
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Weekly Learning
Each week we will meet virtually in a small group to learn KB skills from the ground up. We'll break down skills and drill movements to feel confident when training alone. Expect to be coached on KB skills as well as exercises such as the squat, deadlift, press, and row.
Features
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Access to Coach
Receive weekly "homework" where you will submit videos of KB skills for coaching and feedback. Next best thing to 1-1 personal training.
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Programming 3 days per week
Weekly strength, conditioning, and KB skill work that progresses you from novice to skilled athlete over the course of 10 weeks.
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Expert Instruction + Exercise Demos in Sessions
Instructional videos for every programmed exercise. Each exercise includes written and/or cues, instructions, and coaching to train with confidence.
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Committed Teammates
A vibrant community that will keep you going. Train within a small group weekly and get access to a Whatsapp group to chat with other teammates.
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Delivered through TrainHeroic
Your program will be delivered through the Train Heroic app--record and track each workout to watch your progress over 10 weeks.
Equipment
Recommended
-Required: at least one light kettlebell (that you can press overhead) and one heavier kettlebell (for lower body)-Recommended: two bells that are the same weight // light to medium that you will eventually use to clean // press // and hold in front rack // plus at least one heavier bell-Resistance band-Access to pull up bar (no you do not have to be able to do a pull up // but we will use this to train full body tension // mobility // grip // and eventually work vertical pull patterns)
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Sample Week
Week 1 of 10-week program
Sunday
Squat, Vertical Pull, KB Clean

Activation/Movement Prep

A

Complete 2 sets- KB hip shift, light bell :30sL/:30sR *focus on driving knee past ankle towards toes, super important to maintain alignment of knee/toe here World's greatest stretch x1 round L, x1 round R *cues written in video Active bar hang - max time, this will be different each set, cues in video *goal = create as much tension as possible

B1

Drop Hinge

2 x 5

B2

Low Clean, Asssisted - Written Cues

2 x 5

B3

Goblet March

2 x 0:40

C1

Heels Elevated Goblet Squat

3 x 10

C2

Seated Vertical Band Pull

3 x 10

C3

Scapula Pull Ups (with explanation)

3 x 5

D1

Goblet Split Squat Iso Hold

2 x 0:30

D2

Half Kneeling Chop with Band

2 x 8

D3

Hollow Hold Level 1

2 x 0:30

Monday
Low Intensity Cardio

Conditioning

A

Zone 2 Cardio of Choice

Low intensity Zone 2 cardio of choice for 30-60 minutes.

Tuesday
Deadlift, Horizontal Push, KB Snatch

Movement Prep

A

Complete 2 sets- Hinge with dowel x5 *use a broom or mop if you do not have access to a dowel Dynamic downward dog :05s shift to plank hold :05s, for :45s total seconds Cossack squat x5L/5R Half kneeling thoracic rotation x3L/3R - hold each rep for 5 seconds - light bell

B1

Side to Side Pogos

3 x 0:20

B2

Depth Jump (Landing Only)

3 x 3

B3

Single Arm Overhead March

3 x 0:20

C1

Kettlebell Deadlift - (written cues)

3 x 10

C2

Incline Push Up

3 x 10

D1

Kettlebell Goodmorning

2 x 10

D2

Alternating Lateral Squat with Goblet

2 x 10

D3

Wall Supported Forearm Plank

2 x 0:20

Wednesday
Low Intensity Cardio

Conditioning

A

Zone 2 Cardio of Choice

Low intensity Zone 2 cardio of choice for 30-60 minutes.

Thursday
Full Body, KB Swings

A1

Swing Set Up - Written Cues

1 x 1

A2

How To: Set Up Swing - verbal cues

1 x 1

A3

How To: Set Up Turkish Get Up - explained

1 x 1

Movement Prep

B

Complete 2 sets- Tall plank saw :30s Supine corkscrew - light bell :30sL/:30sR Single leg calf raise - straight arms on wall x10L/10R Drop hinge x5

C1

KB Hike Backs - Written Cues

2 x 5

C2

Turkish Get Up to Elbow-with shoe/block

2 x 5

D1

Goblet March

3 x 0:20

D2

Kettlebell Reset Swing - Verbal Explanation

3 x 3

D3

Turkish Get Up to Elbow with Bell - Verbal Explanation

3 x 5

E1

Goblet Reverse Lunge

3 x 8

E2

Single Arm Strict Press

3 x 6

E3

3 Point Row

3 x 6

Core + Mobility

F

Complete 2 sets: Seated halo x5L/5R - RPE 5, light bell Loaded beast x5 Forearm side plank :20sL/:20sR *knees stay close to ground, press back through arms/hips Rest :30s between sets

Coach
More from Amanda Hudock Training LLC
coach-avatar Amanda Hoffman

FAQs
I already know how to lift, is this program for me?
Yes! Experienced lifters will thrive in this program. A 10-week strength program is part of this course, so you can make some serious strength gains. The benefit will be learning new skills--the kettlebell is very technical. A course where you receive instruction + coaching is the best way to learn!
Why is this course 10 weeks?
To see and feel progress physiologically and mentally you need to give your body 10-12 weeks to learn, practice, repeat exercises. To make a change in your body, you need time. After 10 weeks you'll see and feel physical changes as well as have create a meaningful and consistent routine.
Do I really need a pull up bar?
Yes--access to a bar will help you develop ultimate strength over time in your grip and upper body. I firmly believe everyone should be able to do at least 1 pull up rep of their own bodyweight. This won't happen overnight and may take years, BUT, it will never happen if you don't start.
I only have 2 bells, is that ok?
Yep! Start with what you've got. The first month will help you build muscle, endurance, and a skill base. After that the course becomes more intense and progresses, so be ready to invest in a few heavier bells if you want to progress.
What skills will we learn?
We'll learn the KB clean, snatch, swing, and Turkish get up in month 1, progress different variations of these skills in month 2, and then practice each skill within our sessions for the last 2 weeks of the course.
The Proof
verified-athlete-avatar Club KB Athlete

Verified Athlete

"I've loved the program, the app and the ability to ask questions. I like that the app tracks my weights so I don't have to write it down/remember. I like that this session had a great balance of upper and lower body push/pull movements all together. I have definitely seen strength come back and improve which is exciting and motivating. I enjoyed the mix of strength/endurance complexes and swing sessions as it is great for life, other sports, HRV & endurance."

verified-athlete-avatar Club KB Athlete

Verified Athlete

"The programming is perrrrfect. Im always super excited to look at my day of training the day before i will do it. I loooove that there are vidéos and cues for every exercice. The cues are always right on!"

verified-athlete-avatar Club KB Athlete

Verified Athlete

"Everything in my trainings have improved. Even if Amanda is far i feel like she got my back and this is priceless."

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Build Bell Basics: 10-Week KB Basics Program
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