WKC Kettlebell Fitness Manual - First Look And Test-Drive

There’s been a lot of discussion on some of the non-DD forums regarding the World Kettlebell Club’s soon to be released Kettlebell Fitness manual.  While the WKC has been promoting and teaching their fitness methods, they have been slow to release their written version.

Recently, Rmax Gym released the Official Kettlebell Foundation DVD Series from Scott Sonnon, AKC Master Coach.  The 3-DVD series shows breathing techniques, joint mobility warm-ups, 12 kettlebell lifting techniques and finishes with compensatory cool-down exercises.

Scott’s technique instruction is very detailed, and the Foundation DVD series is a must for those without access to a coach.  I highly recommend it and you can get your copy here - Official Kettlebell Foundation DVD Series from Scott Sonnon

Scott released his DVD set with the blessing of Head Coach Valery Federenko, and while it’s great for technique instruction, it leaves out specific program design.

Recently, American Kettlebell Club coaches were offered a pre-release version of the World Kettlebell Club Fitness Manual.  Having ordered the Foundation DVD series, I wanted the complementary Fitness Manual to go with it.

The AKC has asked that the details of the manual be kept hidden until the actual release date, so I will honor their request in my review. 

The pre-release manual contains descriptions of the 15 exercises used in the WKC fitness system, a section on kettlebell terms and definitions, a description of the program itself, 8 sample routines for beginner, intermediate and advanced Gireviks, and ten pages of the WKC fitness workout log.

I decided to give the program a test-drive and being from Northern California, chose the “Redwood” program to get started.  The programs are set up in such a way that the lifter chooses 3 exercises and a “level” to train at.  Each of the 20 levels specifies the time spent at each exercise and the rest period.

The Fitness Manual also specifies that the lifter use either an 8 kg or a 12 kg kettlebell.  All the exercises are designed for one kettlebell, to keep the cost of training down and to simplify the technique.

I have a pair of 12 kg AKC kettlebells, however the 12 is a bit light for me, especially since I completed the 5000 rep kettlebell snatch challenge with a 16 kg kettlebell.  So to build up my strength and endurance level, I’m using my new Perform Better 20 kg bell that I reviewed last week.

I did decide to start at Level 1 though, and work my way up the levels.  I began on October 30th with my first workout, and did my second one today.  The workout took just under an hour, and I used my GymBoss timer to keep me on track.  If you don’t have a GymBoss timer yet, you can get one here -
Gymboss Interval Timer

After my first two workouts, I’ve met the level 1 goals, so for Wednesday, I’ll move up to level 2. 

I invite you to check back in and see how the WKC Kettlebell Fitness workouts are going and if you’ve been training with the WKC Kettlebell Fitness system, please feel free to comment on your experience with the new programs.