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FKS

Methodology

The FKS System

Built-in progressive training cycles

FKS isn't built around random workouts. Each phase is developed through a progressive six class programming cycle, with each class building around the skills, movement, patterns, and training focus of that phase.

You don't have to attend every class to benefit from the system. Each system is designed to stand on its own while connecting to the larger training phase. The more consistently you train, the more opportunities you have to experience the progression.

Phase 01

Foundations — Learn

Build strong fundamentals in hinging, squatting, carrying, pressing and foundational kettlebell techniques.

Focus

  • Hinge
  • Squat
  • Carry
  • Press
  • Brace
  • Foundational kettlebell control

Build movement competency and confidence.

FKS Foundation group training session
Coach demonstrating a kettlebell hinge setup

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Phase 02

Power — Produce

Develop explosiveness, speed and confidence through dynamic kettlebell movements.

Focus

  • Swings
  • Cleans
  • Snatches
  • Explosive movement
  • Force production
  • Hip extension

Learn how to create and control power.

Athlete in a deep double kettlebell front rack squat
Athlete performing an explosive kettlebell swing

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Phase 03

Forge — Strengthen

Challenge the body through progressive strength work, unilateral loading and more advanced movement patterns.

Focus

  • Unilateral loading
  • Carries
  • Pressing
  • Squatting
  • Rotational strength
  • Advanced movement patterns

Build a stronger and more capable body.

Athlete holding a bottoms-up kettlebell windmill overhead
Athlete performing a single-arm kettlebell deadlift
Athlete driving a single-arm kettlebell swing to chest height

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Phase 04

Flow — Connect

Combine skills into fluid kettlebell sequences that challenge strength, coordination, conditioning and movement awareness.

Focus

  • Transitions
  • Combinations
  • Rhythm
  • Coordination
  • Conditioning
  • Movement expression

Connect individual skills into complete movement sequences.

Athlete flowing through a kettlebell clean into rack
Athlete in a loaded lateral lunge with kettlebell
Group flowing through kettlebell sequences in class

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Movement Library

The patterns we coach

Hinge, squat, press, carry and rack — the movements that show up in every FKS session, drilled and progressed with real coaching.

Every FKS membership includes the online FKS Movement Lab — video demonstrations, cues and six-class progressions for each phase, available in your member dashboard.

Coach demonstrating a single-arm kettlebell deadlift setup
Half-kneeling kettlebell overhead press in a group class
Coaching the kettlebell rack position
Group holding a wall-supported squat hold
Loaded carries across the training floor
Suitcase carry practice during an FKS class

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This isn't random training.
There's a reason behind the movement.

Next step

Start the FKS System

Enter at your level. Progress at your pace.

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