The NEXT Round Starts January 2024
What is Black + Gold?
Black + Gold is a progressive strength training group program with a heavy emphasis on Hardstyle kettlebell technique. The goal of this program is to help you increase your strength and mastery of kettlebells to a whole new level with a community and coach by your side! Every quarter there will be a new focus and final challenge to make sure you are seeing the fruits of your labors pay off!
What is included?
- Quarterly Progressive Strength Training Program.
- You can train anywhere between 2-4x per week in addition to our live calls. Workouts are 60 minutes including your movement prep.
- Spreadsheets and exercise tutorials are all hosted via Kajabi.
- 2 live calls per week via ZOOM
- Tuesday Technique where you can get live feedback on the skills that might need a little extra attention Tuesdays 3pm PST/ 6pm EST. (1 hour).
- Team Workout Saturdays 7am PST/ 10am EST. (1 hour).
- Form Feedback in Private Facebook Group for up to 5 exercises per week.
- Monthly Specialty Call (nutrition, meditation, yoga, embodiment, motivation).
- These times will vary month to month and be shared at the beginning of each quarter so you can plan ahead.
- Community! To go fast you go alone, to go far go together! This space will help you and your teammates stay engage in the weeks workouts leading up to our big final challenge!
- Optional add on, private session with Colleen
- $175 per hour. You may book these however frequently you need one if you would like extra eyes on you!
(All live call will be recorded and posted in the Facebook group in case you cannot make the live sessions)
How does payment work?
Payment Options for the 13 weeks
- Pay in full, $600 by September 15th.
- Payment Plan 2x, $350 once by September 15th and second 30 days later.
- Payment Plan 3x, $300 once by September 15th, second 30 days later, third 60 days later.
If you already train at minimum 4x per month privately with Colleen, you can add on Black + Gold for $100 per month!
Frequently Asked Questions
No. However you can join the NEXT training cycle. It will begin about 16 weeks after the current one has begun.
The more you have access to the better!
2 testing size bells. 2 bells .5 below testing, 2 bells above testing, 2 bells 2 sizes above testing.
Example: If you are a 12kg testing size. 2 12kgs, 2 10kg, 2 16kg, 2 20kg.
Example: If you are a 14kg testing size. 2 14kgs, 2 12kg, 2 18kg, 2 22kg.
Example: If you are a 16kg testing size bell. 2 16kgs, 2 14kg, 2 20kg, 2 24kg.
There will be ways to modify such as stacking bells or working offset.
All live calls will be posted as recordings within 24 hours of being recorded.
Fridays. If you post on Fridays your videos may be reviewed or may not until the following week. If you want videos reviewed by Friday please make sure you have submitted them in the Facebook group before Friday.
Pick back up wherever you left off! You are never behind, you are exactly where you need to be. Yes each round has a final challenge we are building to. It’s not about crushing the challenge, it’s about testing yourself and seeing how far you’ve come each quarter— keeping a number of variables in mind such as being sick, being away, or being on your A game! The more you start to pick up on why you might be soaring or might feel like your slowing down will be what helps allow you to maintain your fierce and give yourself grace.
No. All sales are final.
Each cycle we have a new focus in regards to strength training. It might be strength + power, strength + stability, strength + skill etc. We will spend the first 12 weeks focused on training 2-4x per week. At the end of week 13 we will go after our challenge as a team! If you cannot make the live call you can send a video to share your victory with the team!
The program each quarter will contain max of 48 progressive workouts. If you are aiming for 2 workouts a week, you'll get though a little over half the workouts. If you are aiming for 4 per week, the last week in build up to the challenge will be a deload week.
This was originally created for graduates of Swing to Snatch: A 13 Week Kettlebell Intensive. You should be familiar with the following skills: swing, clean, squat, strict press, Turkish Get Up, and snatch. In Swing to Snatch the athletes are working with 1 testing size bell plus a weight 8kg heavier. If you are familiar and confident with those skills, this is for you!
That’s why we have a technique call and why you can ask for feedback! Nothing needs to be perfect for you to come into this training, but I would not advise joining if you have not taken the time to learn the above skills.
This is not an intro to beginners. It’s for anyone who has learned the Hardstyle skills and now is looking to train them. You might be a new graduate of Swing to Snatch, you might have been training with kettlebells for the past 10 years. This program will work for both of you. The big thing to consider will be bell sizes for your given skills.
You can. I will give options to use dumbbells and barbell as well. For exercises such as deadlifts if you have access to more weight via a different modality and are at a point where you need to use something heavier, I will encourage you do that.
You will have access to my exercise library that breaks down all of the skills you might see on the program. If that is not enough, you can always ask a question in the Facebook group or ask to review it on the Tuesday night technique call!
5. You can ask for feedback on 5 exercises. They could be in 5 separate videos or in 1. Please send 1 set on the exercise 1-10 reps including both sides. If you send the same exercise again it will not be reviewed. If you send the same exercise with a new weight that will count as a second video.
