Activity Five – Create advanced exercises

When advancing exercises and adding them into a clients’ or group of clients programme there are several client considerations that should be determined before they are incorporated. These considerations are mentioned earlier in the manual, and include the following questions that can be asked:

- Is the exercise right for the client? - Is the client safe to conduct these exercises?

- Can the client master the basic exercise and is ready to advance the exercise?

Task A

In the following table, select 5 kettlebell exercises and create progression to the basic movement:

Original Exercise

1 Modification to create advancement

2

3

4

5

Section Eight –

Programming and Session Planning

Kettlebell training is a dynamic training method that can be used to create a kettlebell specific workout, or used in combination with other training methods within a programme. There are a range of different types of programmes that kettlebell exercises can be incorporated into, which are:  Specific kettlebell programme/class  One-on-one Personal Training session in a gym or in an outdoor environment  Group training in a boot camp or circuit training session  Rehabilitation session

Designing a Kettlebell programme

When planning a kettlebell programme, there are specific elements that need to be considered, these may consist of:

Session duration

The session duration considers the timeframe of the individual session.

Most workouts are based around performing the session for between 30 – 60 minutes, however, this can be dependent on the clients’ needs and their availability and may be planned for less time.

Once a session duration has been determined, the ‘exercise duration’ can be established.

Exercise duration or conditioning phase

Exercise duration identifies the length of the main conditioning phase of the workout.

The total session duration may be 60 minutes, but of this 60 minutes 10 minutes may be warming up and 5 minutes may be cooling down, therefore, the condition phase will be 45 minutes.

Work-to-rest ratio

The work-to-rest ratio considers the amount of time that is being spent performing exercise compared to the amount of time spent resting and is represented as a ratio.

For example, in Tabata training a form of HIIT training, the work to rest ratio is 2:1 – 20 seconds performing the exercise and 10 seconds resting.

Exercise selection

Tempo or intensity

Exercise section considers the specific exercises that are involved into the programme and should be based on the goals or aims of the programme. Appropriate exercises should be selected to help achieve the required outcome.

For example, a client may want to focus on lower limb muscle strength, and therefore the exercise selected will focus on the lower limb movement.

Another aspect to consider for exercise selection, involves the order of the exercises. Depending on the focus or aim of the session you may want to group exercises that focus on the same muscle (to superset) or split exercises that focus on the same muscle (to allow rest).

The tempo or intensity considers the effort being exerted for an exercise. This needs to be appropriate for the individual and desired outcome. It can be modified throughout the workout to suit the individuals.

Some sessions can involve a varied intensity, where each exercise has its specific intensity.

Load

Reps and sets

Load relates to the resistance being used, and like the tempo, needs to be appropriate for the individual and the desired outcome.

Reps are the number of times the exercise is repeated. A set consists of a collection of reps and determines how many times the collection of reps is performed.

Alternatively, the instead of a specific number of reps, an exercise may be performed repetitively for a set timeframe. For example – double handed swing for 45 seconds.

Rest periods

Rest period addresses the time taken between sets and exercises. Similarly to tempo and load, the time taken to rest between sets or exercises should be selected in accordance with the desired outcome.

Exercises adjustments

Exercise adjustments considers the different clients’ ability and experience to regress or progress and exercise suitable for each individual. Adjustments can be made throughout the work

Target client

Goal/aim of the session

Kettlebell programmes can be designed for a one-on-one or group session.

The programme can also more closely look at the individual or individuals who are participating and be designed around their needs. For example, if the clients are football players, then football specific exercise should be incorporated.

Each session must contain an overall goal or aim.

In the case of a one-to-one session the aim is orientated around the clients’ individuals’ goals or desired outcome. Group sessions may have a more generic goal.