AHT Club Kettlebell

Amanda Hudock Training LLC

Coach
Amanda Hudock CPT RKC

Club Kettlebell is a written online program and kettlebell membership that will help you train to become a stronger and more agile human. In Club KB you will learn to transform your workouts into intentional training sessions.

My goal is to help you become and see yourself as a stronger, more powerful adult athlete because yes, we can and should all move like and feel like athletes. As humans, our fitness routines should enhance the quality of our lives & help us do the things we love in life for longer.

Club Kettlebell is created for the intermediate mover who has already learned the kettlebell swing, clean, snatch, and Turkish get up. If you feel confident in these skills + have mastered the squat, deadlift, and press, this program is for you.

Club KB will take your training to the next level. Expect to practice these basics, learn and build more advanced KB skills, and build strength using the kettlebell.

Club Kettlebell includes- ‣4 training sessions/week ‣Access to a 1:1 chat with me, group chat with the team, demo videos, and written and/or verbal cues for each exercise ‣Record and track your workouts so you can track yourself getting stronger and more conditioned

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Feel better in your daily life.
"Training with kettlebells has made me so much stronger and changed how I move day to day from getting out of bed to picking things up."
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Learn new skills.
"I love kettlebells because they require skill and concentration. They have made working out less mindless to me. Working out has become less about working out to get smaller, and more about training to gain strength and get better at the skill set that is kettlebells!"
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Train to improve your daily activities.
"The gains from this type of training have snuck up on me, like lifting a heavy suitcase into the carry-on compartment with ease, or lifting my six year old above my head to see something without a second thought. "
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Become stronger physically and mentally.
"I feel the strongest I’ve ever been and that’s helped not only with my body functionally, but also with my confidence."
Features
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Access to your coach
You will have access to a group chat to talk with other members on the team as well as a coach chat to talk with me privately.
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Programming 4 days per week
Three total body training sessions and one conditioning session.
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Exercise Demos
Demo videos linked to each exercise within each exercise.
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Detailed, expert instruction
Each session has written cues along with demo videos to explain any misconceptions, form cues, and technique as needed.
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Committed Teammates
A supportive community that will keep you pushing to unlock your best.
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Delivered through TrainHeroic
A personal trainer and community all in one.
Equipment
Required
Kettlebells // Resistance Band // Medicine Ball // Jump Rope
Recommended
Pull Up Bar
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
SQUAT/LOWER BODY

Movement Prep

A

Complete 2 sets- Hollow hold :20s Split squat iso hold :30sL/:30sR - bodyweight Arm bar :30sL/:30sR, RPE 6 Pogos :20s

Power/Speed

B

Goal is power and speed. Think, low rep, high intention. Complete 2 sets of work with :20s-:30s of rest between exercises and 1 minute of rest between sets. Triphasic goblet squat x1 round of 3 reps at diff. tempos (see intro for more info on triphasic) @ RPE 8 Iso squat hold to max squat jump x3 *hold 5 sec each rep in squat and then explode to jump, arms reach overhead in jump Swing to snatch x3, alternating single arm swing to single arm snatch, reverse snatch to hike and go back into your swing @ RPE 8 *1 rep = 1 swing into 1 snatch

C

Single Arm Front Squat

4, 6, 8, 10, 12

D1

Single Leg RDL with Double KBs

2 x 6

D2

Lateral Walking Lunge with Front Rack

2 x 6

Core + Mobility

E

Let's finish with some core and mobility work. Quick work and rest intervals. We'll progress volume weekly and change up exercises every 2-3 weeks. Complete :30s of work, :15s rest. Use a timer/app timer, and set the intervals to repeat circuit for 2 sets. 1. Forearm side plank L --> progress to leg lift 2. Hollow hold - with weight, two hands --> progress to stir the pot and saw 3. Forearm side plank R 4. Half kneel with thoracic rotation L -- stabilize bell overhead, hold each rep for 3-5 seconds and move slowly as you rotate to maintain tension through core and torso stack of ribs over hips 5. Half kneel with thoracic rotation R

Tuesday
DOUBLE BELL CONDITIONING

Movement Prep + CNS Activation

A

Complete 2 sets to warm up + prep: Prying goblet squat :30s Half kneeling thoracic rotation x3L/3R - hold each rotation for :10s Pogos :20s Single arm reset clean x3 into front rack march :30s L, then repeat on R @ RPE 8 Single arm swings x10 L transfer x10 R - transfer bell in air

B1

Single Arm Clean (hike pass position)

B2

Single Arm Front Squat

C1

Double KB Hike Cleans

2, 4, 6, 8

C2

Double Kettlebell Front Squat

2, 4, 6, 8

C3

Double KB Push Press

2, 4, 6, 8

C4

Double Kettlebell Swing

2, 4, 6, 8

Core Conditioning

D

Complete 1-3 sets of the following based on time. This is bonus work, if you don't have time for more than 1-2 sets no worries! Work with a light med ball. Half kneeling ball slam over knee x10L/10R - light weight, RPE 5 Forearm plank saw x10 OR ab roll out x5 Bicycle crunch x10L/10R

Wednesday
Low Intensity Steady State

Cardio

A

Low intensity cardio of choice for 30-60 minutes.

Thursday
DEADLIFT/LOWER BODY

Movement Prep

A

Complete 2 sets to prep: Hardstyle RKC plank :20s Single leg RDL to single leg knee drive - bodyweight, hold :03s in each position, L/R Single leg hold with one KB - suitcase hold :30sL/:30sR - RPE 8-9, think heavy enough for the bell to want to pull you over Goblet clean @ RPE 8-9, x3 reps heavy

B1

Dead Snatch to KB Jerk

3 x 2

B2

Single Leg Clean (from RDL)

3 x 2

C1

Double Kettlebell Deadlift

3 x 6

C2

Single Arm Swings

3 x 3

D1

Single Leg Step Up - with Single Suitcase

3 x 6

D2

Double Front Rack Carry

3 x 0:30

E

Jump Rope

5 x 0:20

Friday
UPPER PUSH/PULL

Movement Prep

A

Complete 1 set: Beast buttress :60s *hold hand to opposite side for 3s each rep KB supine pullover :60s - option to lift heels, press low back down, lots of core/lat engagement and activation here, use a light KB, RPE 5-6 Double bell reset swing x3 reps @ RPE 7 Arm bar :60s L Arm bar :60s R Double bell reset swing x3 reps @ RPE 7

B1

Single Arm Strict Press

B2

Pull Up (Tactical Grip)

B3

Chin Up

C1

Single Arm Strict Press

1, 2, 3, 1, 2, 3

C2

Band Assisted Pull Up (Tactical Grip)

1, 2, 3, 1, 2, 3

D1

Single Arm Front Rack Split Squat (contralateral)

2 x 16

D2

Hand Elevated Push Up

2 x 10

Conditioning ladder: C + J, Swings

E

Complete 2 sets for conditioning. Rest 2-3 minutes between full sets, and up to :30s between rep sets. One full set = 1 rep C + J each arm, 3 double swings/C + J x2 each arm, double swings x2/C + J x3 each arm, double swing x1 SA hike clean to jerk x1/2/3 @ RPE 8 *tension pause in front rack Double bell swings x3/2/1 @ RPE 8

Coach
coach-avatar Amanda Hudock CPT RKC

A certified personal trainer and RKC kettlebell coach who is passionate about helping you unlock your potential through strength training.

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Client Testimonial:

"After training with Amanda and kettlebells for the entirety of this year, there’s no way I would go back to training any other way. I am the strongest I have ever been, and I’ve never felt better."

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FAQs
Who is this program for?
Club KB is for anyone who wants to train with kettlebells to enhance their strength and athleticism. All abilities are welcome, but athletes should feel confident with basic skills and movements. Expect to train your squat, hinge, push, pull, carry, along with kettlebell specific skills.
How long are sessions?
Sessions are between 30 minutes and 60 minutes and will depend on the pace of each athlete.
Do I need equipment other than kettlebells?
You CAN work through training sessions with only kettlebells and bodyweight, but to get the most out of the sessions I recommend purchasing a medicine ball, a jump rope, a resistance band, and a pull up bar in a addition to bells.
How long is the program?
This is a monthly membership. You can join and leave at any time (although I hope you never leave!)
Why Club KB over any other program?
Club KB consists of training phases and progressive, intentional programming. Many online programs are short-term or random. Because Club KB's workouts build on one another, you will find yourself becoming stronger, faster, and more mobile than ever before.
Why is this program better than my gym membership or Class Pass?
You will learn to transform your workouts into training sessions. This is more than a "workout". This program will give you the tools you need to take your fitness to the next level. This is the next best to 1:1 training.
What size bells do I buy?
Females just starting out: x1 8kg bell x1-2 12kg bells x1 16-18kg bell -- Males just starting out: x1 16kg bell x1-2 20kg bells x1 24-28kg bell -- Females with more experience: x2 12kgs bell x1-2 16kg bells x1 24kg bell -- Males with more experience: x1 20kg bell x1-2 24kg bells x1 32-36kg bell
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

AHT Club Kettlebell
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AHT Club Kettlebell
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AHT Club Kettlebell
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AHT Club Kettlebell