I am a master's student in kinesiology. As part of my culminating project, I am creating a few activity classes the university could adopt and offer as part of its curriculum.
The following is a bit lengthy but for those who get to the end and offer feedback, I truly thank you. This sub is filled with absolute KB maniacs and gurus that it'd be sill not to ask for your input. Below is the schedule I have so far.
Tentative Schedule
1-6
Intro to KB Complexes
10-min Clean + Press Test
The Wolf Jr (Day 1&3) Prep Phase
10
10-min C+P Re-test?
So the above info is a tentative schedule for the 16-week course. This class isn't meant to be perfect, but I do want it to be as solid as possible. The classes are 50min long so the difficult part is presenting the requisite information and providing clear and concise instruction that can carry over into a good workout.
The first 6 weeks is an overall introduction to general movements like the hip hinge, proper core bracing, stabilization, etc. With each of those weeks being focused on the big kb movements. Some of the individuals will have had zero exposure to KB and almost zero exposure to structured exercise. Or exercise at all for that matter.
I made the schedule such that it has your basic KB movements that will all have their own dedicated week during the first 6 weeks. Then, once they have a good base, I would open up the pandoras box of KB complexes. I want to include a 'test' of some sort so my plan was to introduce them to the Clean & press during week 7 and then do a 10min C&P test on week 8.
Moving on from the test week, I would do a short, modified program that I called Wolf Jr. It's 3 weeks and includes only days 1 and 3 (due to the 2-day/week schedule). From there I figured it would be nice to round out the course with some ways to incorporate KBs into traditional bodybuilding/gym-going training. This would include things like RDLs, walking lunges/bulgarians, shrugs, floor press, pullovers, etc... Depending on how the class is feeling, this could also serve as a deload.
Typically, when I teach these activity classes, I like to leave finals week open and finish class the week prior so they have one less thing to worry about. So, I am considering have week 14 be an off week and then re-test their 10min C&P on week 15. Leaving week 16 free.
The following is a bit lengthy but for those who get to the end and offer feedback, I truly thank you. This sub is filled with absolute KB maniacs and gurus that it'd be sill not to ask for your input. Below is the schedule I have so far.
Tentative Schedule
1-6
- Movement Fundamentals
- Hip hinge
- Wall facing squat
- Stability
- 1-Squat, 2-swing, 3-clean, 4-press, 5-snatch, 6-Turkish get-up
- Sumo DL/Goblet squat
- Halo/bottoms-up holds
Intro to KB Complexes
- Clean + Press
- Thruster
- Low volume, technique focused
10-min Clean + Press Test
- In pairs or groups of 3
- AMRAP in 10-min or until technical failure.
- If we have enough KB, double C+P, if not switch at 5min mark.
The Wolf Jr (Day 1&3) Prep Phase
- Overview of mvmts/program
10
- Wolf Jr W1 D1 & D3
- Wolf Jr W2 D1 & D3
- Wolf Jr W3 D1 & D3
- KB for Bodybuilding & Accessory work
- TBD
- TBD
10-min C+P Re-test?
So the above info is a tentative schedule for the 16-week course. This class isn't meant to be perfect, but I do want it to be as solid as possible. The classes are 50min long so the difficult part is presenting the requisite information and providing clear and concise instruction that can carry over into a good workout.
The first 6 weeks is an overall introduction to general movements like the hip hinge, proper core bracing, stabilization, etc. With each of those weeks being focused on the big kb movements. Some of the individuals will have had zero exposure to KB and almost zero exposure to structured exercise. Or exercise at all for that matter.
I made the schedule such that it has your basic KB movements that will all have their own dedicated week during the first 6 weeks. Then, once they have a good base, I would open up the pandoras box of KB complexes. I want to include a 'test' of some sort so my plan was to introduce them to the Clean & press during week 7 and then do a 10min C&P test on week 8.
Moving on from the test week, I would do a short, modified program that I called Wolf Jr. It's 3 weeks and includes only days 1 and 3 (due to the 2-day/week schedule). From there I figured it would be nice to round out the course with some ways to incorporate KBs into traditional bodybuilding/gym-going training. This would include things like RDLs, walking lunges/bulgarians, shrugs, floor press, pullovers, etc... Depending on how the class is feeling, this could also serve as a deload.
Typically, when I teach these activity classes, I like to leave finals week open and finish class the week prior so they have one less thing to worry about. So, I am considering have week 14 be an off week and then re-test their 10min C&P on week 15. Leaving week 16 free.
