Year 1: Novice Level

Year 1 of a new program is all about the basics: basic exercises, basic technique, basic fundamentals. And volume - lots and lots of volume, which is actually lots and lots of practice.

You may be embarking on a multi-year journey (which is the best way to reap the full benefits of a program), but you have to start somewhere. And in the beginning you are a beginner.

Fundamental Kettlebell exercises include Swing, Goblet Squat, Clean, Press, Turkish Getup, and Snatch. (listed in order from beginner to advanced.)

Getting started with Clubs involves Circles (inside and outside), Pendulums (inside and outside), Shield Cast, Rotating Pullover, and eventually Mills.

Mace needs proficiency with 360s (both directions, from both hands on top), 10 & 2s, Uppercuts, Toe Taps, and a few simple transitions.

How much practice is needed?

Thousands of reps. Thousands and thousands.

If you start with 5 sets of 5, and move to 6 sets of 5, then 7 sets of 5 - all the way to 20 sets of 5, you will have done 1,000 total reps! But that is only the very first volume cycle and the very first weight - you'll want to move up to sets of 6, sets of 7, etc., and eventually probably a heavier weight.

Somewhere along that path, after thousands of reps are in the books, you'll realize you have transitioned from Novice to Intermediate level.

- Chris Butterworth