RKC-UK Kettlebell Club

Sparta

Functional Training, Strength & Conditioning, Mobility
Coaches
Craig Gilkes and Shell Gilkes

Kettlebell training and class plans co-written by the RKC UK Team Leaders.

Structured, interesting and intelligent workouts, focused on general strength, mobility and conditioning.

Based around the kettlebell Big Six - Swings, Cleans, Presses, Snatch, TGU, Squat - and mastery of bodyweight movements.

The only officially authorised RKC training sessions available to non-RKC instructors and the general public.

Every session is scalable to educate and improve beginners and challenge more experienced trainees and athletes.

$55 / mo
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Develop kettlebell skills
No more following generic routines from classes, magazines and websites that don't understand the unique attributes of kettlebells. You’ll have over forty years of combined knowledge and experience in your corner, giving you a level of programming that your average trainer can only dream of.
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No Guesswork – We Won’t Let You Go Wrong
Not only do we give you videos and technique breakdowns, you can also chat to us and your fellow members in the group forum. We want every rep of every exercise to take you further down the road to success, and we won’t let you waste your time.
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There’s No Impossible Anymore
Lots of the training you do with us won’t be conventional. Why? Because if you’re the sort of person who wants to be like everyone else, you wouldn’t be here. Don’t worry, we won’t expect you to pass an RKC Snatch Test in your first week (google it!), but we also won’t place any limitations on where you can go and what you can achieve.
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All The Bells Or One Bell (to start)
It doesn’t matter if you’ve got access to a full set of double kettlebells or just that single kettlebell you've had in your garage for years. Our programme is structured around minimalist equipment with options for those of you who have more. As your journey with us progresses, you will want more than one bell but you can start with what you've got right now.
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You’re Never Alone
You may be training on your own, but that doesn’t mean we’re not with you as you forge your new body, capabilities, and mindset. You can tell us and your fellow members your progress and ask questions, and we'll all be there to give you support and focus when you need it, or congratulations when you hit milestones
Features
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Access to your coaches
Group chat to talk to your fellow members and coaches.
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Programming 3 days per week
Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Easy-to-use app that contains everything you need.
Equipment
Required
Single Kettlebell
Recommended
Multiple Kettlebells
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
06.03

Prep

A

Unbroken Warm-Up 1

3 Rounds: Shoulder Dislocate x 10 Alternate Step Back Lunge x 5L/5R Swings x 10 (light/medium)

B1

Push-Up

2 x 6

B2

Plank Drag Through

2 x 6

B3

SP Goblet Squat

2 x 6

B4

Russian KB Swing

2 x 15

C

SMKB USMC Swing Test

@ 70 lb

D

Cannonball Thruster

1 x 25

Recovery

E

Cool Down

Any mobilitty/stretching you 'enjoy' eg Dead hangs. UDDD

Wednesday
06.05

Prep

A

Spartan Project Warm-Up

Repeat x 2: Hip CARS x 3 + Neck CARS x 5 + Shoulder CARS x 3

B1

KB Mud Drag

3 x 3

B2

Alternate Dead Clean & Push Press

3 x 10

B3

Burpee

3 x 5

C1

Alternate Dead Clean & Push Press

3 x 10

C2

Advanced Sprawl

3 x 2:00

D

KB Gorilla Row

1 x 100

E1

Monkey Squat

1 x 6

E2

Dead Hang

1 x 15

E3

Child's Pose

1 x 60

Friday
06.07

Prep

A

TCC Mobility 1

Repeat 3x continuously: Neck rolls x 10 (5L/5R) Shoulder dislocate x 10 Hip Circles x 10 (5L/5R) Step Back Lunge x 10 (5L/5R)

B

Single Arm KB Clean

3 x 20

C

Standing Band Row

3 x 15

D

KB Press Ladder

E1

Pause Crunch

3 x 10

E2

SP KB Russian Twist

3 x 10

E3

Roll Out

3 x 10

Recovery

F

AW Cooldown A

Up Dog Down Dog x 3 + Dead Hang x 30s Then: Bretzel Stretch x 60s/side or Child's pose x 60s

Coaches
More from Sparta
coach-avatar Craig Gilkes

RKC UK Team Leader Craig first became an RKC back in 2008, after travelling to Denmark, and was one of the first people in the country to do RKC II in 2011. He was part of one of the very first batches of RKCs in the country and went on to achieve his RKCII in San Jose in 2011, alongside Dan John and under the watchful eyes of John and Andrea DuCane. He's been RKC UK Team Leader since 2023.

coach-avatar Shell Gilkes

RKC UK Team Leader Shell Gilkes has a 20-year background in studying and teaching movement and was lucky enough to discover RKC as the route she took into strength training in 2014. This pathway has enabled her to hone her skills within the RKC school of strength, and she became RKC UK Team Leader in 2023.

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RKC-UK Kettlebell Club
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RKC-UK Kettlebell Club
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RKC-UK Kettlebell Club
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RKC-UK Kettlebell Club
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