Types of KB exercises Page 1 of 5
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Types of KB exercises Page 2 of 5
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Types of KB exercises Page 3 of 5
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Types of KB exercises Page 4 of 5 AKC Training System
ETK Variation
Level 1 1 minute each hand rest 2 minutes
Week 1
Level 2 1 minute each hand rest 1 minute Level 3 1:30 each hand rest 2 minutes
- Monday: Grinds, heavy effort, press 1, squat, press 2, pull-up - Tuesday: Ballistics, light effort, pull, push press/jerk - Wednesday: Variety
Level 4 1:30 each hand rest 1 minute Level 5 2:00 each hand rest 2 minutes Level 6 2:00 each hand rest 1 minute
- Thursday: Grinds, medium effort, press 1, squat, press 2, pull-up - Friday: Ballistics, medium effort, pull, push press/jerk - Saturday: Variety - Sunday: Off
Level 7 2:30 each hand rest 2 minutes
Week 2
Level 8 2:30 each hand rest 1 minute
- Monday: Grinds, light effort, press 1, squat, press 2, pull-up
Level 9 3:00 each hand rest 2 minute
- Tuesday: Ballistics, heavy effort, pull, push press/jerk
Level 10 3:00 each hand rest 1 minute
- Wednesday: Variety
Level 11 3:00 each hand rest 30 seconds
- Thursday: Grinds, medium effort, press 1, squat, press 2, pull-up - Friday: Ballistics, medium effort, pull, push press/jerk
For grinds you may not exceed 5 reps per set, even with light bells. Your ladder choices are: 1,2,3 (6 reps) 1,2,3,4 (10 reps) 1,2,3,4,5 (15 reps)
On heavy day the trainee is instructed to do as many reps as possible in the given time fame (1-12 minutes as determined by a roll of the dice). This is 100% effort. On a medium day the trainee will do 70-80% of the reps he thinks he is capable of. Light day is 50-60%.
Double KB quick lifts 2,4,6 (12 reps) 2,4,6,8 (20 reps) 2,4,6,8,10 (30 reps) Single KB quick lifts 5,10 (15 reps) 10,15,20 (45 reps) 10,20 (30 reps)
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Types of KB exercises Page 5 of 5 Pulls 1 dot: Swing - 1, 2 or H2H 2 dots: Overspeed swing w/ partner or JS band 3 dots: Double swing 4 dots: Fast cadence snatch (no lockout pause) 5 dots: Slow cadence snatch (pause at lockout) 6 dots: double snatch Presses 1 dot: C+P 2 dots: Military press 3 dots: Pat Casey press (hold on to something at chest level with free hand) 4 dots: Double C+P 5 dots: High stop alternating press (lower on KB to chest and press while other KB is locked out) 6 dots: See saw press Jerks/push presses 1 dot: Ghey Viking push press 2 dots: Double ghey Viking push press (light load, speed emphasis) 3 dots: Jerk 4 dots: Double jerk 5 dots: Double C+J 6 dots: Double push press from front squat Squats 1 dot: Goblet squat 2 dots: Goblet squat 3 dots: Double front squat 4 dots: Double front squat 5 dots: Pistol 6 dots: Pistol Adding weighted pull-ups is highly recommended: Pull-ups 1 dot: Tactical pull-up (no thumbs, no kip, neck to bar) 2 dots: Chin-up 3 dots: Parallel grip pull-up 4 dots: Pull-up on rings 5 dots: Pull-up on rope 6 dots: L-pull-up
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