Kettlebell Certification | RKC 120 Test Explained + My Prep Routine скачать в хорошем качестве

Kettlebell Certification | RKC 120 Test Explained + My Prep Routine

Most people fail the RKC 120 Test because they underestimate how hard it is. This kettlebell test is a mental and physical challenge for the whole body. In this video, I break down the official test requirements, including the weight, reps, and time limit — and then show you the variation I'm using to prepare. ▬ Full Program to prepare for the RKC 120 Test ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ For most people, the military press is the weak point. The program works on this weak point and the stamina required for the test. The first step is to find the right weight for the preparation. To find this, we perform a 10 RM MP test. In other words, find the weight that allows you to perform 10 perfect Military Presses on each side. This is your weight for the next few weeks. The program is designed for two (additional) training days per week to prepare specifically for the test: Day 1: Press day (rest as required) Day 2: “120” day Week 1: Day 1: 6x8 Military Presses on each side Day 2: 5x “120” but instead of 10 repetitions with 5 repetitions (5 min. work, 3 min. rest) Week 2: Day 1: 5x9 Military Presses on each side Day 2: 5x “120” but instead of 10 reps. with 5 reps. (5 min. work, 3 min. rest) Week 3: Day 1: 3x12 Military Presses on each side with a 4 kg lighter bell than your 10 RM weight Day 2: 4x “120” but instead of 10 reps. with 6 reps. (5 min. work, 3 min. rest) Week 4: Day 1: 5x9 Military Presses on each side Day 2: 4x “120” but instead of 10 reps. with 6 reps. (5 min. work, 3 min. rest) Week 5: Day 1: 4x10 Military Presses on each side Day 2: 3x “120” but instead of 10 reps. with 7 reps. (5 min. work, 3 min. rest) Week 6: Deload / Retest Week 7: Day 1: 6x8 Military Presses on each side Day 2: 4x “120” but instead of 10 reps. with 7 reps. (5 min. work, 3 min. rest) Week 8: Day 1: 5x9 Military Presses on each side Day 2: 4x “120” but instead of 10 reps. with 7 reps. (5 min. work, 3 min. rest) Week 9: Day 1: 3x12 Military Presses on each side with a 4 kg lighter bell than your 10 RM weight Day 2: 3x “120” but instead of 10 reps. with 8 reps. (5 min. work, 3 min. rest) Week 10: Day 1: 5x9 Military Presses on each side Day 2: 3x “120” but instead of 10 reps. with 8 reps. (5 min. work, 3 min. rest) Week 11: Day 1: 4x10 Military Presses on each side Day 2: 2x “120” but instead of 10 reps. with 9 reps. (5 min. work, 3 min. rest) Week 12: Deload / Retest (increase weight depending on the retest) Follow the program until you have performed it at least once with the weight required for the test. On press days you could add some overhead walks at the end to improve your shoulder stability. Take your time, enjoy the process and always aim for perfect execution. ▬ About this channel ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ With "Mr. Kettlebell" you get the ultimate support to become stable and strong. Want to start your kettlebell training but aren't sure how to perform the different exercises? Or maybe you're already training with kettlebells but are looking for more inspiration and variety for your workout? Then you've come to the right place! I offer you new input and tips every week to take your training to the next level.