Our Program.

Get the KBS program

Couch-to-Comp is a 6-month program broken into four distinct phases. The first phase is: Mobility. Without a full range of motion in your joints, it’s just a matter of time before an injury occurs. This is especially true for all of us in the over-45 club. The next phase is: Learn the Lifts. This phase is exactly as it implies. The goal here is to learn the proper way to do the basic lifts (Swing-Clean-Press-Squat-Snatch). The third phase is: GPP (General Physical Preparedness). This phase is where you build a proper foundation to start KBS (Kettlebell Sport). To do KBS, you need to be mobile, have great endurance, and strength. GPP is the “secret sauce” that’ll give you all that. It’s also important to note that GPP is something you’ll never stop doing. It’s essential and you’ll learn to love it, trust me. The final phase is the root of the program and why you’re reading this now. It’s the Sport Specific phase. In it you’ll learn lifts like the “Long Cycle” and come to understand terms like “Time Under Tension”. This phase is designed to get you prepared for your first virtual competition. While this program is designed to be completed in 6 months, it’s important to note that 6 months is the minimum. We all start at a different place and each of our sticking points will be different. One person might struggle with mobility, but their cardio is great. Another may be flexible but weak. This is nothing more than real life, and why you are assigned a coach.

Get a Coach

Once you sign up, a coach will be assigned to you. Of course, you’ll have a choice as to whether or not you utilize their expertise. Although, coaches exist for a reason. Accountability and program refinement in real time is an invaluable resource that has been the determining factor for many an athlete’s success or failure.

Train

Let the journey begin! Once you have the program and you met with your coach it’s time to get started. The “Couch-to-Comp.” Program is an all-encompassing program that will completely transform your life as you know it. Simple to follow: Mobility, Diet, Cardio, Strength…all wrapped up into one seamless package. Dished out a little at a time… Pushing you farther than you ever thought you’d go… Bringing you to a place you never thought you’d be. I can’t tell you that it’ll be easy…because it won’t. But the one thing that I can promise you is that it will be worth it!

Compete

OG Underground runs an ongoing series of virtual competitions. You’ll film a full set in your garage, and have it judged under OG rules. Enter as an individual as often as your training cycle allows. You’ll start where you are and build from there. For each Kettlebell weight, there are a series of rankings to strive for and achieve. In addition, you’ll be competing against your other OG brothers and sisters. The series never really “ends” — there is always another chance to test your work.

Get Certified

After a minimum of three judged meets you may take the online coaching course and test for your Lv.1 KBS-Coaching Certification. The test will consist of a written and technical evaluation. For your technical evaluation, we will use your last competition performance to evaluate your competency. The Lv.1 Cert will allow you to coach OG beginners and register your home gym as a team. (Lv.2 and Lv.3 come later — after you have coached a few athletes through their training cycles and, at Lv.3 you can run competitions, camps, certifications, etc.)

Build a Team

Now that you’re certified, it’s time to build your tribe. With our help, you’ll market the Couch-to-Comp. program to other 45+ men and women in your area. You’ll follow our step-by-step process to build a group of private training clients and even more so, a community of like-minded friends. This is your tribe… This is your team. A team is a group of three to five athletes committed to training and competing. Once a week, you’ll meet with your team for group training and then individually with a series of paid privates. Of course, we have some people that don’t want to take on that role of leadership or don’t have time to train others. In those cases, being part of a team is the obvious choice. You get the community, the training, but not the responsibility. The good news is that within the OG network there is always a place that you fit.

Challenge Matches

Ok, so now you’ve built a team, and each member has done their three individual competitions. At that point, your team will be registered on our team page. Once you’re registered, you’ll be able to challenge, and accept challenges, from other registered teams. Your team will also be listed on the Leaderboard. When you beat another team, you’ll rise. When they beat you, you’ll drop in rank. The ranking of the Leaderboard will determine what teams get invited to the Regional Competitions and ultimately the National Championships.

Regional Qualifiers

You qualify through your team’s ranking during the challenge season. Regionals are for OG Underground members only. The top performing regional teams will qualify for the National Championship.

National Championship

A two day, in-person, event filled with crushing competition and family fun. This bi-annual event is set to determine the best from all the rest. Exclusive to OG Underground members only, this event is always set in a prime vacation locale so feel free to bring the family.

In addition to the competition this event also serves as our bi-annual convention. There are learning clinics, vendors, and an awards banquet. So whether you’re competing or not, this is a “must-do” event for everyone.

Expansion

Though not for everyone, for those who are called to coaching and leadership, the final phase is expansion. Once you have a team in place, some of those members may want to create their own teams. You will take on the role of a coaching-mentor, walking them step by step along the path you have just traveled. You will be given a specific geographical area to oversee. This allows you to continue to grow your business even after you’ve outgrown your garage.