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CURRICULUM

The Hardstyle Strength Academy Kettlebell Club’s curriculum was curated specifically in order to most effectively progress students from our foundational fundamentals program through all five levels of skill and performance development. Each requiring the successful completion of a Rite of Passage in which the skills pertaining to each level are tested for technical proficiency as well as the students ability to achieve certain performance related benchmarks, thus setting our school of strength apart by exclusively producing only the strongest caliber Gireviks.

level 1 girya - fundamentals

Skill Development

  • Hard-style Plank

  • Deadlift

  • Push-Up

  • 2-Hand Clean

  • Goblet Squat

  • 2-Hand Swing

  • Floor Press

  • Turkish Get-Up

  • Farmer's Carry

  • 4-Point Crawl

  • Row/Inverted Row

  • Split Squat/Lunge

 

Athletic Drills

  • Side-2-side Step Swing

  • 2-hand Box Swing

​

Skill Testing

  • Deadlift x5

  • Goblet Clean + Goblet Squat x5

  • 2-Hand Swing x10

  • Turkish Get-Up x1,1

  • Push-Up - W x5, M x10   *or appropriate variation

  • Farmer's Carry - 90s

  • 4-Point Crawl - 2'

Individual intensity to be determined appropriately by coach and student.

 

Performance Testing

  • Swing Test 2.0

              2-Hand Swing x100/10'

  • Terminator

              TGU x10/10'

level 1 band

level 2 girya

Skill Development

  • One-arm Deadlift

  • One-arm Cheat Clean

  • One-arm Clean

  • One-arm Military Press

  • One-arm Front Squat

  • One-arm Swing

  • One-arm Snatch

  • Flexed Arm Hang

  • 6-Point Carry

  • Front Rack Carry

 

Athletic Drills

  • One-arm hand-2-hand Swing

  • Goblet Clean to Lunge

 

Skill Testing

  • One-arm Deadlift x5,5

  • One-arm Clean & Press x5,5

  • One-arm Front Squat x5,5

  • One-arm Swing x10,10

  • One-arm Snatch x5,5

  • Flexed Arm Hang - W x30s, M x45s

  • 6-Point Carry x10'

Individual intensity to be determined appropriately by coach and student.

 

Performance Testing

  • Simple & Sinister

              One-arm Swing x100/5'

              3 Minutes Rest

              Turkish Get-Up x10/10'

  • Deep 6

              One-arm Swing x5 + One-arm Snatch x5 + Clean & Press x5 + One-arm Front Squat x5 + Reverse Get-Up x1

              x3 Rounds

level 2 band

level 3 girya

Skill Development

  • Single-leg Deadlift

  • Double Swing

  • Double Clean

  • Double Press

  • Double Front Squat

  • Push Press

  • Long Press

  • Renegade Row

 

Athletic Drills

  • One-arm Split Clean

 

Skill Testing

  • Single-leg Deadlift x5,5

  • Double Swing x5

  • Double Clean x5

  • Double Press x5

  • Double Front Squat x5

  • Single Push Press x5,5

Individual intensity to be determined appropriately by coach and student.

 

Performance Testing

  • Snatch Test

              One-arm Snatch x100/5'

  • Double Trouble

              DBL Swing x5, DBL Clean x5, DBL Military Press x5, DBL Front Squat x5

              x3 Rounds

level 3 band

level 4 girevik

Skill Development

  • Windmill

  • Viking Push Press

  • One-arm Jerk

  • Overhead Squat

  • Pull-Up

  • Bottoms-Up Series

            (Clean, Press & Squat)

 

Athletic Drills

  • One-arm Split Snatch

 

Skill Testing

  • Windmill x5,5

  • Viking Push Press x5,5

  • One-arm Jerk x5,5

Individual intensity to be determined appropriately by coach and student.

 

Performance Testing

  • Force Recon

             One-arm Clean & Jerk x3,3/10' (HEAVY)

             One-arm Clean & Jerk x5,5/10' (MODERATE)​

KB Club Level 4 band

level 5 girevik

Skill Development

  • Bent Press

  • Two Hands Anyhow

  • Double Push Press

  • Double Jerk

  • Double High Pull

  • Double Snatch

  • Double Bottoms-Up Series

            (Clean, Press & Squat)​

  • Hanging Leg Raise

 

Athletic Drills

  • Double Split Clean

  • Double Split Snatch

 

Skill Testing

  • Bent Press x3,3

  • Double Push Press x5

  • Double Jerk x5

  • Double Snatch x5

*Snatch test sized bells or heavier required for all skills, strength and performance testing (except for double snatch).

 

Performance Testing

Strength Test

W: 1/3bw kettlebell (max 24kg)

M: 1/2bw kettlebell (max 48kg)

  • Turkish Get-Up x1,1

  • One-arm Military Press x1

​

  • Snatch Test x100/5' *SF Standard KB

Or

  • Commando

             Double Clean & Jerk x5/20' OTM

HSA level 5 band.png
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