WKC Strongsport

Kettlebell lifters are usually the most minimalistic among the minimalists.

Practice the Jerk, afterwards the Snatch.
Use Swings, Cleans, Presses, maybe some running and Squats as assistance- exercises.

Some guys who go for a more complete and broader spectrum of fitness, like Steve Cotter of the IKFF, where I got my kettlebell training, use stuff like bumps, Jerk- specific Squats and bodyweight exercises too.

That´s it. That´s the program.

Well...Basically that is enough.
You will be doing a kind of Cardio but at least with weights.
And I think if I´m doing my cardio some day with two 32kg Kettlebells, I won´t be that bad concerning my strength- levels.

Nevertheless, there are differences between lifting a light weight for time or higher reps and lifting a heavier weight for less time or reps.

So the guys at the World Kettlebell Club(http://www.worldkettlebellclub.com/) came up with the StrongSport Ranks.

It consists of one- handed Cleans and Jerks, done separatly, with weights of 20kg up to 36kg for women and 32kg up to 48kg for men.
Sets are around 4min with one hand switch.

Well...That´s it again.
Take something simple and do it until you are technically proficient.

Of course, they did not re-invent the wheel at the WKC.
Almost every occupation which contains physical movement worked with higher resistance:
Runner put on ankle- weights, profesional dancers practice with weighted vests, heavy single repetitions are used to lighten the work with less load.

But, as with the regular Ranks, the StrongSport Ranks are a nice milestone, a beacon to know where you stand, a possibility to measure progress.