Version 6.0
Thank you for signing up for the Kick2bFit program. We are very pleased that you have
joined us.
© All Rights Reserved. No portion of the contents herein can be reproduced, duplicated, circulated or transmitted in any
form without the written permission from Force One Group, Netherlands. Written by Arnaud van der Veere PhD and Henk
van der Stoep BC.
Kick2bFit is a program that has been developed over the years. In fact the roots are over
100 years old. Training on a boxing bag is as old as martial arts, it could be around 4000
years old! But traditional training on the boxing bag is often limited to fighters only. Kick2bFit
reaches out to all ages, backgrounds and abilities.
In 1995 Arnaud van der Veere PhD., a former Dutch Muay Thai fighter, laid the foundations
of Kick2bFit , a program that combines fun and fitness by using the workout bag. This
program has developed into a tremendous training method with many different levels,
targeting different groups.
Kick2bFit is not ONLY a sports program. In Holland, it is also used as a medical program for
stress release, aggression channelling, psychiatric treatment and condition training. The use
of the boxing bag has become a familiar item in several parts of medical treatments.
Kick2bFit is usable for all age groups and abilities with the important component -“boxing” in
the program. But we are NOT creating “fighters” or “competitors”, we provide a professional
FITNESS program!
Kick2bFit is written as a program without borders. You can enter every affiliated school /
training institute in the world and receive the same lessons. We have a vision to unite
trainers and institutes all over the world with this simple yet powerful program.
To really work together, we need your passion and desire to spread the teaching of
Kick2bFit in any location or country. To achieve the maximum benefits of our program you
need to update your knowledge regularly, attend the regional, national and if possible
international meetings to train, talk and have fun with your “brothers and sisters”.
For the eager ones, we even provide the opportunity for you to come to Holland and/or Italy
for Master and Representative Classes and train with our founders.
Kick2bFit is designed to release excess negative energy. The action of punching or kicking
an object distresses everyone. Training on our ULTRA BAG creates positive internal energy.
For some this is an explosion of energy, a burst of freedom while others channel away
aggression and frustration and for children it is fun, relaxing, playful and most of all a big
Kick2bFit is divided in five levels. Each level aims at reaching a higher physical and mental
development and provides various techniques for the participants.
Each level is denoted by the color of the T-Shirts with a Kick2bFit logo.
In each level, we have program that cater to different target groups:
Reviving Fun – for kids aged 4-7 years old (Duration: 45 minutes per lesson)
Reviving Fun is meant for kids to develop their coordination, concentration, team work and
sports spirit. As it is meant for kids, duration is short and fun filled with activities.
To bring up the fun and activeness of each child, we combine two factors into one – Moving
and target training. This way we teach children concentration, targeting and focussing.
Releasing Energy – for teenagers or athletes
Teenagers have different energy levels. Some have too much and others not enough.
Channelling the internal energy increases concentration and stamina. The intensity level in
this program is high. Tempo, power, speed and endurance are the main highlights of the
For athletes higher conditioning (specific or general) and sport specific related exercises are
brought into the program depending on their background.
Relaxing Health – stress release and health oriented training
Stress is common for every working person. Office politicking and conflicts occur among
fellow employees. The higher your work responsibilities are, the more tension and work
stress that is faced.
This program is for employees in the working place. An in-house program provides the
company the best way to handle each situation when arising. Learning the techniques of
stress management and energy release will improve the health of the employees. Less
stress increases productivity and job satisfaction.
Relieving Pain – for the middle-aged or treatment of “sports” injuries.
Relieving Pain is aimed at using the bag with simple effective exercises. The training is to
maintain neuron motor skills, prevent muscle wasting, improve stability and mobility of the
joints. Trainings can be specially aimed at areas like the back, shoulder and neck.
This program revives suppressed energy and makes the participants feel young again. The
trainer of this program assists participants who are suffering from (sports-related) injuries.
Mental strength – a special therapeutic program for anger control, stress management…
Mental strength is aimed at specific psychological problems. In this modern world
aggressive behaviour is multiplying rapidly. The techniques are based on “mind
channelling”. The participant receives guidelines and symptom recognition for upcoming
anger, stress, fear or other temporary malfunctions.
© All Rights Reserved. No portion of the contents herein can be reproduced, duplicated, circulated or transmitted in any
form without the written permission from Force One Group, Netherlands. Written by Arnaud van der Veere PhD and Henk
van der Stoep BC.
Weight Control – Low impact fat burning program
A very important and still increasing group of persons wish to reduce excess weight . This is
a heart rate program that uses the bag as a tool to reduce excess body fat while maintaining
or even increasing lean body mass.
In this program DWC and Kick2BFit exchange position during the lesson. Active muscle
stimulation, relaxation, maximum tension build up and cardio stimulation ensure a maximum
possible result for the target group.
To create a strong field of instructors, we have different levels of teaching, namely Level A,
B and C.
We offer the possibility of two different methods ;
1) distance learning course * your instructions are only on DVD and a special
instruction manual. Support is carried out by e-mail service via our website.
2) follow direct lessons with instructor, hereby you will train with a (Top) Master in a
class and get personal attention.
• C-Level instructor is allowed to teach the Yellow and Red level;
• B-Level instructor is allowed to teach the Yellow, Red and Green level; and
• A-level instructor is allowed to teach the Yellow, Red, Green and Blue level
• MASTER Instructor. Examination 1 x a year in Italy
Level B and C are taught by the local representative of the Kick2bFit program. This local
representative can conduct the program at regional (for bigger countries) or national (for
smaller countries) level.
To attain Level B & C certification, th participants must make a DVD and send it to the World
Headquarter for review before an official international teaching certificate is issued and
registration completed.
Level A program is always guided by a direct representative of the Headquarter in Holland.
To become a qualified instructor on every level you need to be a trainee in a “qualified” sport
institute / centre. For each level we strongly advise at least 10 practical hours of teaching
and assistance. An evaluation sheet is send to the centre to judge your skills.
*) see for explanations of distance learning program your registration forms.
World Kick2bFit Headquarter
Postbus 693
2501CR The Hague
Ph. +31703625800
Fax +31703625800
e-mail ; / /
website ; ,
Each level contains 6 lessons. To apply for the next level you must obtain the certificate of
the previous level.
A certificate course + exam + certificate and 1 year free registration = € 120.
Enrolment for the program is made by filling and returning the registration program. See
registration forms for each course level or visit .
It is important that the instructors of Kick2bFit follow basic rules that apply to every lesson
1. The lesson has a solid structure. Each lesson consists of different phases starting
with a warm up, a power portion, bag work out, reflexes and speed, stretching and
cool down. For each target group, the instructor uses his/her flexibility to adjust the
program depending on the background of the participants.
2. Target group directed thinking. When teaching a specific target group you need to be
a leader in the field BUT to be a good leader you have to discover each individuals
reason for joining the Kick2bFit program. An individual joins a group with his / her
own idea based on given information. Each lesson should preferably meet the
training objectives and needs of the majority in the target group!
3. Adjusting a lesson whilst conducting is what separates the Master from his/her
students. During every lesson, unforeseen situations can occur. The instructor must
learn how to reverse any unfortunate situation to his/her favour. For instance, the
music quits during the midst of the lesson; he/she must be able to create a rhythm
with the group so that the lesson can be conducted without interruption.
4. The music you use must be of a neutral composition. A minimum of 100 BPM (beats
per minute) is important for the motivation. Be very careful not to choose music that
forces you in specific rhythm movements. Always listen to the music before the
commencement of each lesson. You use different types of music for warming
up/active lesson and cool down.
5. Before the start of each lesson, all equipment has to be checked. Check the right
posture of the standing bags, “skin” filling and hygiene. It is important to use clean
bags. When using the weights for the warm up section, do not forget to use the
appropriate type of weights.
6. Each participant must use proper gloves. Your advice of glove is very personal. It is
not recommended to advise a hard hitter a soft product. In our “Equipment section”
you find proper advising rules. The use of equipment is different for male and female
7. Each facility in the sport school offers possibilities for alternative use of the
equipment. A good example is the pole part, this can be used for both back and
abdomen exercises.
8. Finally, the most important thing about teaching is TO HAVE FUN. With the right
attitude and motivation all participants should really experience a great workout
without getting bored.
© All Rights Reserved. No portion of the contents herein can be reproduced, duplicated, circulated or transmitted in any
form without the written permission from Force One Group, Netherlands. Written by Arnaud van der Veere PhD and Henk
van der Stoep BC.
How to conduct a Group training
We teach fitness, not fighting. You are the leader, motivator and teacher of your participants.
Enthusiasm is tempting and stimulating, so your body and aura must show this clearly. Take
your time to clearly explain every movement. Teaching is not so much physical but mental,
you must be aware of the surroundings and correct the participants. During each lesson, you
actively move around within the group, correct movements, motivate the participant(s),
explain the muscle groups that are being used, tell the benefits of what they are doing. In
fact you are the pillar of positive attitude. In a training session we use the 80 / 20 formula.
80% of the training you coach the students and 20% demonstrate and participate in the
Group Motivation
Motivating a group is an art and only a few can fully understand it. Firstly, a positive attitude
of what you are doing and how the group reacts is important. Motivation is showing others
the ways to perform better, reach new goals, promote strength and confidence. We also
conduct “Motivation” seminar, sharing the importance of each factor, so do not forget to sign
Kick2bFit is a flexible workout program that is adjustable to every situation. Group training
not only depends on a fixed program and well prepared choreography; it also strongly
depends on the right input of the trainer.
It is very important to feel the “mood of the day”. A group consists of individuals with differing
sets of problems or stress. It is important for the trainers to understand and help the
participants to relax and release the tension and increase positive energy.
In a Kick2bFit program we use special equipment. A list with clear descriptions is found
here. All products are tested and certified. It is strongly advisable to use CERTIFIED
TRAINING EQUIPMENT that is recognised by the Kick2bFit logo print (and of the Force
One trademark). In some countries an official Certificate of Originality is included together
with products shipped. So, please remember to check upon receipt of the shipment.
Ultra Bag
The Ultra Bag is a special designed standing boxing bag made for high impact with flexible
response. The bag consists of two parts – a pole and a foot, both fit perfectly into each other.
It is important to know the difference between a standing and hanging bag. The so-called
“gravity point” of the bag is important for the amount of force to be placed on the surface of
the bag. When the bag is fixed on top, maximum force can be placed at the top of the
hanging bag because the resistance in this part is optimal. On the other hand, the highest
resistance of a standing bag is at the base of the bag. This is near the ground. Using a high
kick on the top of a standing bag in full power can cause injuries due to a falling bag. When
teaching you must be aware of the amount of applied force and contact time on each
specific point on the bag.
Kick2bFit Gloves
Investing in a quality pair of gloves is very important because it protects the skin and
delicate bones and joints of the hands from heavy impact. Open finger gloves are good for
low and medium impact. For strong and high impact training, you need to advise thicker
gloves for the participants. Elastic or (semi) leather wrist wraps support the wrists.
When giving advice, you need to consider both weight of the participant and the power of
the program. For heavy impact a strong seamless glove is a MUST! The more seam lines,
the easier the gloves wears down.
Kick2bFit Hand Wraps
Hand wraps are used to collect sweat and support the hands during exercise. It is important
that the participant applies the wrap in the right way. The right way for the Kick2bFit program
is not to wrap between the fingers.
How to make a good hand wrap? Just ask the participant to watch the steps in doing a good
hand wrap shown in the DVD when the participant has fully paid the entrance fee! A clear
guideline can also be found in the back of this training booklet. Alternatively, you can also
show your participants the right way of doing the hand wrap.
Kick2bFit Shin Protectors
If the participants requires extra protection of the shins when they kick on the boxing bag,
you should advise them to use the special Kick2bFit elastic insteps.
Weight Plates
During the warm up or cool down, use the special designed weight plates with two handles.
The handles are made for strong grip and easy movement.
The training floor must be neither slippery nor rough. When walking on the floor you need to
feel freedom of movement. You also need enough space around the bag for two persons.
To ensure proper placement of the bags, go around it and when moving kick the bag. Keep
in mind that another person might be doing the same at the same time! So when conducting
the lesson, you need to be clear in the moving direction of the participants.
Training Shoes
You can train with or without shoes, depending on the type of flooring. When selecting the
training shoes, it must have a clean sole (preferable white), no lace in front cause they will
hurt when kicking, the sole need to be profile free to enable the participant to turn the ball of
his/her foot easily..
Choosing music for the workout is a delicate matter. Each lesson is broken down into four
1 Warm Up
2 Bag Workout
3 Cool Down
4 Relaxation
Music has a certain BPM (Beats Per Minute). The warm up always starts of with a low to
moderate BPM. Some prefer a tempo change in the warming up, and adjust the BPM
accordingly. During the bag workout, a high BPM is advisable. In the cool down phase,
BPM is decreased For relaxation, new age music e.g. Kitaro is recommended.
© All Rights Reserved. No portion of the contents herein can be reproduced, duplicated, circulated or transmitted in any
form without the written permission from Force One Group, Netherlands. Written by Arnaud van der Veere PhD and Henk
van der Stoep BC.
YELLOW LEVEL – Duration: 3 months
Objective: To create proper basic position, right balance and safe techniques.
In Yellow Level, participants learn the following kicks:
1 Front Kick
2 Sweep Inside Foot
3 Sweep Outside Foot
4 Roundhouse Kick
5 Stamp on the “feet”
In Yellow Level, participants learn the following punches:-
1 Straight Direct Punch
2 Hook
3 Upper Cut
4 Liver / Spleen Punch
Warm up and Cool down is made with basic elementary movements. In the instruction
lessons and / or DVD a wide range is shown.
RED LEVEL – Duration: 3 months
Objective: To further improve the techniques with more focus on conditioning training using
the workout bag.
In this level, we have a module called Rope Jumping. Jumping with a rope is a strong cardio
vascular of conditioning. Many participants are able to jump using a rope but may not use
the proper way of rope jumping.
After completing the Yellow Level, the participants should acquire the knowledge and skill of
basic movements and combinations. At the Red Level, we further build the body
conditioning, speed, reaction using various combined techniques.
At the Red Level, we also introduce a module called Bag Randori. For each bag, you can
deploy a particular series of techniques. Say you have 10 standing bags and 20 participants.
Bag 1 – is for punching only, Bag 2 – kicking only, Bag 3 – 2x punch and one kick, Bag 4 – 2
kicks same leg and 2 punch, etc. This is also known as Circuit Training System. You walk
around to provide personal attention to each participant.
At Red Level, we add the following kicks:
• Side Kick
• Straight Knee
• Roundhouse Knee
• Side Smashing Knee
At Red Level, the following punches come in :
• Jab
• Back Fist
• Swing
As additional new items we add :
– bobbing and weaving
– blocks and take over
Cool Down
A perfect cool down is repeated use of the techniques of this Level. The Instructor starts with
all the techniques which have been used during the lesson at a slower speed so that the
muscles gradually cool off.
In the cool down we use the weights for controlled active stretching movements. A slow
movement under tension stimulates the muscle to its maximum active length.
After completion of the DWC session, we start active stretching .
After completion of this course you receive a certificate to prove that you have finished the
course in a certified training centre. The cost of this official certificate is included in your
course fee.
DVD instructions – if you followed a DVD home course, please send a recording of your
training of one hour to our HQ in Holland (for address see backside) and add a € 120 for
An examination contains two parts. A knowledge and a physical. You need to send us a
performance tape of yourself and of you instructing a small group of minimum 4 persons at
the same time. The knowledge test is send to you when we receive the payment and have
checked your registration as a person who past the C- Certificate program.
A lesson has a building structure. Like constructing a house you build a strong foundation
with solid knowledge and safety consideration. It is not advisable to start with heavy
exercises or complex combinations. Instead, you should build up from single “hits” to more
complex movements. Structure is the magic word when working out. In any sport, building
up a strong fundamental structure is the basic step that each participant should take. The
following basic elements should be present in the structure
• Warm Up
• Technical phase
• Reaction phase
• Speed phase
• Cardio phase
• Cool down
• Relaxation
Warm up- it creates relationship between muscle and joint structures. It improves total and
muscle circulation, coordination, flexibility and therefore prepares the participant for things to
© All Rights Reserved. No portion of the contents herein can be reproduced, duplicated, circulated or transmitted in any
form without the written permission from Force One Group, Netherlands. Written by Arnaud van der Veere PhD and Henk
van der Stoep BC.
Technical phase- learning of proper techniques starts with singles or doubles and after
several lessons; you will add new items and combinations to it. However, always stay alert
that not everyone can handle long combinations. It is recommended to first divide
combinations into smaller parts or time routines.
Combination = a number of techniques that follow up in a logical order
For example left & right punch and left low kick
Time routine = a series of techniques that follow up without a specified number but limited
by time. For example 2 minutes of punching , without count.
Reaction phase- the participant reacts to specific commands given by the instructor.
The object is to stimulate high mental awareness and fast neurological response.
Speed phase- the participant tries to complete a given number of kicks, punches or
combinations in the fastest time possible.
Cardio phase- the participant tries to complete a high number of kicks, punches or
combinations in a given amount of time.
Cool down phase- this phase is used to gradually bring heart rate and circulation back to
normal. The cool down mostly consists of low dynamic stretching.
Relaxation phase- Emphasis is made on different breathing and relaxation techniques. In
this way a extra amount of stress release can be obtained.
Each lesson starts with a warm up session of about 10 – 15 minutes. During the warm up
session, all the muscle groups are actively stretched. It is advisable to start with an upper
body routine, then moving down to the hips and legs. Use a combination of active stretching
methods and cardio training. An important part of the pre-workout are the push ups (divided
in male and female position), vacuum cleaners and basic ab exercises.
The warm up sessions also includes the weight plate training called DWC (Dynamic Weight
Control, based on the system that was developed by our Sport Physiotherapist – Mr Henk
van der Stoep).
DWC is an active physiotherapeutic program designed for dynamic and controlled power
The program is based on improving flexibility, stability, free weight movements, posture
correction, strength, endurance, concentration and muscle control.
DWC uses special designed weight plates with two grip sections on each side. The weights
are moved in a controlled way. Each posture is based on daily life situation. Good examples
are picking up a box, reaching for heavy products over your head, trying to collect something
from a difficult place.
The warm up not only increases the heart rate and blood circulation but also creates
neurological interaction between muscles and the joints they are moving. During the warm
up, you will also be able to sense the mood of the group and adjust the intensity of your
lesson accordingly.
After the warm up the technical phase of the lesson starts. It is not advisable to start with
heavy exercises or complex combinations. Always remember that when a person is too tired
it will be impossible to teach him new techniques.
Cool Down
Always adjust your cool down according to the lesson. A heavy lesson needs a longer cool
down period. In a cool down you use many of the same movements that have been made
during the lesson only in a low pace. Keep tension on the muscle for a little longer time for
stretching out and let go smoothly. Unlike a warming up it is important that in a cool down
the tension is kept a little longer on a muscle group and slowly released.
In a cool down often a lot of stomach exercises are used. Be aware of the fact that lots of
people do have (hidden) back problems. Also be aware that the abdominal and lower back
muscles have already been worked out thoroughly during the complete workout.
The end of the cool down are floor exercises as some easy stretching and if the group is
willing / able finished off with a short meditation.
– Effective teaching, strategy in teaching classes and personal training
– Power training, general and specific weight training based on Physio Fitness
– Level testing, method to check a persons fitness and physical abilities and create a
personal training program
– Self-defense in every form, a strong program based of years of experience with special
forces and police arrest units
– Martial Arts and Competition courses
Founders of the organization ;
Arnaud van der Veere, Biochemist & Marketing PhD born 2-8-1960 in the Netherlands is a
well-known sportsman, writer, poet and business man. He started in 1964 with judo and
continued in all forms of Martial Arts from that day on. He studied and competed in Muay
Thai, Karate, Tae Kwondo and trained Pentjak Silat, Wu Shu, Aikido, Kendo, traditional
Boxing, weight training, athletics and so on.
He wrote several books (for details please visit our websites , and is still daily active in teaching, treatments and sales. Arnaud van der
Veere is the founder of Kick2bFit and all related forms of Bag Workouts (first DVD published
in 1995).
© All Rights Reserved. No portion of the contents herein can be reproduced, duplicated, circulated or transmitted in any
form without the written permission from Force One Group, Netherlands. Written by Arnaud van der Veere PhD and Henk
van der Stoep BC.
Henk van der Stoep, sportfysiotherapist, born 30 – 6 – 1967 in the Netherlands is a multiple
champion traditional Olympic wrestling, writer of professional articles, worked for ten years
with Special Forces and is still daily active. He is specialist in weight and resistance training
and is creating new fitness forms as part of every day functional movement.
Henk van der Stoep is considered the founder of DWC = Dynamic Weight Control (first
introduction in 2002 on Home Fitness workout CD-Rom).
Both founders are still active in personal and groups training, seminars and business
program set up. For contact directly with the founders please use e-mail. for Mr.Arnaud v.d. Veere PhD for Henk van der Stoep BC
Force One Contact
Visit ; Spui 202 and 217, 2511BX The Hague
Mail ; Postbus 693, 2501CR The Hague, Netherlands