Intro to Kettlebells

PHASE I is for people who are:

• Living with chronic pain or movement limitations
• Returning from injury, illness, or long periods of deconditioning
• Afraid of movement because past training failed them
• Looking for a structured, long-term path forward

PHASE I restores standing structure without pain.

Restore what you have lost. Stand without pain.
PHASE I takes people from extreme deconditioning—or even a hospital bed—back to solid standing structure. It restores basic human movement and removes chronic pain so fitness can be stacked safely.

Primary goals:

• Restore standing structure
• Rebuild basic human movement
• Eliminate chronic pain

The goal of PHASE I is to get you OUT of PHASE I, which is why we offer subscriptions for this phase.
We want you to graduate from your training and go onto more challenging or progressed training — whether that's with us or not.

You know you are ready to move on from PHASE I when you feel stable, are pain free, or can move with more ease and are ready for progression — when things start feeling "easy".

This program is designed as your first step into athletic training if you are overweight, deconditioned, or coming back from injury.

It focuses on building strength and mobility through basic human movement patterns so you can return to an active, adventurous lifestyle.

• Absolute beginners to exercise
• People who are overweight or deconditioned
• Those with mobility limitations
• Individuals recovering from injury
• Anyone who doesn't know where to start with fitness

The ideal setup is an adjustable kettlebell and any club.

Any club will work. We recommend the Wildman Athletica Delta Club from Hephaestus Athletica. These clubs have a lower starting cost. Delta Clubs come in 5lb increments, as most clubs do. However, the Wildman Athletica add-on Delta Weights let you increase each weight in 1.25lb increments. The rubber coating will also save your flooring.

If you don't have those, you can substitute with simple tools like:

• Dumbbells
• Water jugs
• A bat or similar implement

• Follow-along training sessions with coaching
• Professional instructional videos
• 4-week progressive training cycles
• Tracking sheets and documentation
• Warm-up, workout, and cooldown structure
• Daily motivation and guidance

The training is built around progressive cycles that gradually increase your ability over time.

• 12 cycles of foundational training available
• Additional club-based progression tracks
• Optional Indian club training for mobility and rehab

Yes. One of the most commonly reported outcomes is a reduction in everyday pain.

• Back pain
• Hip and knee discomfort
• Shoulder and joint issues

This program is designed to build a foundation first — strength, mobility, and consistency.

As your movement improves and your body becomes more active, weight loss often follows naturally as a secondary result.

No. This program is specifically designed for people who are not currently fit.

It meets you at your current level and gives you a clear, progressive path forward without overwhelming your body.

This program focuses on real-world movement and functional strength instead of traditional gym exercises.

• Move better in everyday life
• Reduce pain and stiffness
• Build a sustainable foundation for long-term fitness

Most new athletes benefit from completing multiple cycles of the program.

• 4+ cycles for beginners
• Up to 10 cycles depending on your starting point

This program teaches you the foundational kettlebell movements so you can safely and effectively build strength, endurance, and movement skill.

It is designed to establish proper body mechanics that allow you to progress into more advanced training over time. :contentReference[oaicite:0]{index=0}

• Beginners who don’t know where to start
• People who want a structured fitness foundation
• Anyone who wants follow-along training
• People looking to safely take control of their fitness
• Those wanting real-world strength and mobility

This program is built to take you from zero experience to confident, capable movement. :contentReference[oaicite:1]{index=1}

The program is built around progressive cycles using different timing protocols.

• 4-week training cycles
• Multiple timing protocols (30s / 60s work-rest)
• Warm-ups and Cool-downs included in every session
• Optional club integration for advanced progression

Each path builds strength, endurance, and coordination over time. :contentReference[oaicite:2]{index=2}

• 3+ years of progressive training
• Follow-along training sessions
• Detailed instructional videos
• Tracking sheets and documentation
• Clear progression path for long-term fitness

The program is designed to give you a complete, structured path forward. :contentReference[oaicite:3]{index=3}

The program includes 21 weight progressions and can be run for several years if needed depending on how you scale your training.

You can repeat cycles, increase weight, or change timing protocols to continue progressing.

No. This program is specifically designed to teach you the fundamentals from the ground up.

You’ll learn proper technique, grip, and movement patterns before progressing.

• Improved strength and endurance
• Better movement mechanics
• Increased coordination and control
• A strong foundation for advanced training

This program builds the base that everything else depends on.

This is a mobility, prehab and rehabilitation-based training program designed for people who are injured, deconditioned, or rebuilding movement capacity.

It focuses on restoring joint health, coordination, and natural movement patterns through light, dynamic training. :contentReference[oaicite:4]{index=4}

• People recovering from injury
• Those with poor mobility or joint pain
• Deconditioned individuals
• Anyone needing low-impact, daily movement training

The program is designed to meet you at the beginning and rebuild your movement from the ground up. :contentReference[oaicite:5]{index=5}

The ideal setup is a competition adjustable kettlebell and an adjustable club or similar tool.

You can also substitute with simple equipment like a bat or light club if needed.

The program explains equipment options in detail so you can adapt based on what you have. :contentReference[oaicite:6]{index=6}

• 19 weeks of progressive training per weight
• Follow-along sessions with instruction
• 9 weeks of single club training
• 10 weeks of double club progression
• Tracking sheets and documentation

The program builds gradually from simple to more complex movement patterns. :contentReference[oaicite:7]{index=7}

The recommended minimum is 18 weeks.

You can repeat cycles, increase weight, or extend the program to continue improving mobility and control. :contentReference[oaicite:8]{index=8}

Yes. This program is specifically designed as a rehabilitation and prehabilitation tool.

It helps rebuild joint strength, coordination, and mobility in a controlled, low-impact way. :contentReference[oaicite:9]{index=9}

This program can be used as a standalone daily practice or layered on top of other training.

It works especially well as a mobility, warm-up, or recovery system. :contentReference[oaicite:10]{index=10}

• Improved joint health and mobility
• Better shoulder, wrist, and arm function
• Increased coordination and control
• Reduced pain and stiffness

The goal is to restore your ability to move freely and confidently.

Yes. Subscription plans auto-renew unless canceled.

You are responsible for canceling when you are ready to move on to another program. :contentReference[oaicite:11]{index=11}

You can cancel your subscription through programs.wildmanathletica.com/cancel

Instructions are provided inside the platform.