Active IQ Level 2 Award in Instructing Kettlebells (sample manual)

More documents

Info

this kind of work, such as: • hypertension • osteoarthritis/rheumatoid arthritis • pregnancy • severe osteoporosis • obesity Programme design To design an effective programme we need a series of logically progressive training phases. It’s important to consider the client’s lifestyle, time available, training status, environment, equipment available, their likes and dislikes, and their objectives. Power Strength Hypertrophy Muscle endurance The ‘resistance training progression pyramid’ shows the various types of training goal that can be targeted by kettlebells. Warm-up and cool-down An appropriate warm-up for the client, environment and training session must be completed to prepare them for the lifts that follow. It should consist of a pulse raiser, dynamic stretches and warm-up drills. Also a cool-down must be included to return the body to a resting state. This should consist of a pulse lowering activity and stretches to maintain or develop flexibility. Main conditioning session Basic programme design rules consist of the following: • complex movements early (compound exercises) • large muscle groups first • balanced muscle group selection • synergist/fixators last (isolation). Using the swing may be the first step for kettlebell beginners. Existing exercises can be incorporated into a kettlebell routine. Workouts can be specifically designed to stress each of the energy systems (creatine phosphate, lactate and aerobic) by manipulating programme variables. Set and reps guidelines Some kettlebell lifts are more dynamic or explosive than others and may be suited to certain training goals, such as power. So, it’s important to think about exercise selection in training for specific goals. The time that muscles are under tension during particular lifts can also be used to determine the length of sets in order to conform to various training goals. Training goal Strength Hypertrophy Endurance Intensity High Moderate Low Load as % of 1 RM >85% 67-85%
Section 2: Instructing a kettlebell session Preparation Warm-up exercise drills can be used in preparation for the main lifts. Such warm-up drills are an excellent means of introducing kettlebells to beginners and will also improve technique for the more complex lifts. Practice and correction is the key to achieving sound kettlebell technique. There are also various drills that can help solve technique issues for each lift. Good postural awareness is important for safe and effective kettlebell lifting; keeping a neutral spine is paramount, as this will place minimal stress on the passive structures of the spine (ligaments and discs). “Applying postural work to your kettlebell training will help you learn faster and will assist your development of strength, speed, and stamina….When optimal (or at least, better) posture is achieved, the tonic muscles do their job to stabilise the body, allowing the phasic muscles to focus on what they do best — lifting and moving the bell.” (Caldwell, 2008) The core should be activated on all kettlebell lifts to develop and aid stability. There are various breathing and core activation techniques used by lifters to increase potential force production. Positive teaching skills must be applied to all kettlebell sessions. Encourage the use of kettlebells without negativity or discrimination, adapt the teaching style to each client’s preferences and make sessions individual and fun. Warm-up drills Some kettlebell exercises are whole body, integrated movements that are technically demanding. The following drills can be used for teaching correct technique as well as warming up. The drills will introduce some specific kettlebell techniques and aim to activate muscles needed during the performance of various exercises. Bridge Overview Primary muscles Teaching points The bridge is an excellent drill to help clients activate the hamstrings and gluteal muscles in preparation for exercises such as the swing. • hamstrings • gluteal muscles • erector spinae • core 1. Begin by lying flat on the floor in the supine position with knees bent, feet flat, toes pointing straight ahead and arms by sides. 2. Activate the core by drawing the navel towards the spine and squeezing the glutes. 3. With the core activated and glutes squeezed, lift the hips off the ground to form a straight line between knees and shoulders. 4. Hold and slowly return the hips to the floor, touching the floor momentarily before repeating.
Page 1 and 2: Manual Level 2 Award in Instructing
Page 3: Section 1: planning a kettlebell se
Page 7: Kettlebell one-arm high pull (pre-r

Active IQ Level 2 Award in Instructing Kettlebells (sample manual)

Create successful ePaper yourself

Delete template?

Save as template?