PT and alternative exercise

Hype after hypthumb-nationaal-convenante sweeping through the fitness and reviewed on TV and other media. As PT you want to follow the fashion but you lack the investment power and knowledge of these new hypes. But did you analyze these hypes? Do you really need to buy all these equipment?

When we analyze most of the new hypes we can see that they are copies of other used performances sometimes from way back. Let’s look at the kettlebell hype. This useful instrument came from Russia and India and by promotion of some individuals made their way to here. Are these exercises new to us? The answer is no. In Rotterdam I saw the same exercises done by ship loaders and freight forwarders in the ‘70’s  with bags of beans, rice or other products. They used different tolls but with the same effect. Can we replace the expensive kettlebell for something cheaper in the gym? Yes, we just can use weight plates with handles and the problem is solved. No need for investments.

Some products are handy and have a long term use. TRX or related products give a huge variety of exercise opportunities and cost relatively not much. The practical part is that we can use it in- and outhouse. It is possible to make exercises as heavy as we like by using elastic belt resistant. This again saves us weigh to carry around. I saw one trainer who made it more fun by using a plastic 55 cm ball as a kind of spring board so the kids could jump and pull up. They seem to have great fun.

Alternative training must be studied well and understood before using it. In one particular case I saw a trainer using a trampoline and a weight plate as resistant. He forgot that balance is the main purpose of using the trampoline and as expected the jumper got the weight plate full on his head and was out for the time being. Irresponsible and stupid.

When you want to use alternatives, record them first. Sit down in front of the screen and analyze the movement, research for alternative (cheaper) equipment, train yourself first before implementation and most of all; Keep it simple. Never ever start complicated moves when basics is not mastered.


Arnaud van der Veere


PT and machine

Machine trhelaining is a real issue in PT. Are you a good PT when using machines or not? That question can only be answered by looking at the target and level of the customer.

First of all the level is important. When a customer comes to you the start must be the operational movement “machine” of the individual. You teach them how to move well, perform the exercises in the right way and adapt to new challenges. Next is motivation and coordination. At the end of your series of lessons you teach how the customer can set up its own program and measure performance. This is the normal situation of PT work when working toward a final goal and let the customer go. If you and the customer agree to have a permanent relationship, the building blocks are different.

In most cases of top PT the customer comes with a target in mind. A real target, not such vague one as “oh sir, I want to lose weight”. Performance PT is target directed. You start at A and end at Z. When the target is reached both move on their way.

In the first part we use machines to support motion control. Each machine has a fixed movement pattern and it is often hard to adjust it to an individual level. Our bodies are not made to get accustomed to fixed movements as we all have an individual adjustment system and unequal left and right movement. Hardly anybody has a synchronized or symmetrical movement between left and right side. Machines offer no choice than a symmetrical movement. This can increase injuries in many cases.

Free weights or alternative resistant offers a wider range of motion and enables individual adaption. A PT should use this more than machines. But there are reasons to use them. Fun reasons such as a circuit training, revalidation of specific area’s with low or max resistance under safe circumstances, control of the range of motion and in some cases used as test instruments.

PT and sex

Being a PT is dealing with sexual issues. Every PT gets close to customers, often in a direct physical contact. Close physical contact stimulates emotionsnon verbal and sometimes impropriate touches or idea’s. In many cases PT will go over the border. Read magazines, book, movies and so on and you be confronted with the fact that PT is a sensitive job with a strong sexual content.

Being PT gives you the responsibility over a person’s sexual responses and at the same time their private relationships. Always keep in mind that when you cross the border you damage the customers personal life at once. You are in a very responsible position. In many cases you can make and break a personal private life by just a few touches to much.

One of the first rules of engagements a PT should observe is distance. Having a proper distance is important to make sure the customer is safe and will not be bothered by thoughts of intimacy. Having the right professional distance is using the circle of intimacy;

While working out with a person you should stay in the social space for most of the time. Entering the personal space is done with a minim touching and the smallest possible surface. The larger the connection area the more intimacy occurs.

When you get intimate with a customer, something that is always possible, you should stop the professional connection at once. Having a professional connection and intimate contact does damage your reputation and always lead to the end of your career. Stop the professional connection and let another trainer take over. Be brave to acknowledge your weakness at this point and act upon it.

PT and mental

How many PT offer mental training? Bet you think that many are able to do this. But mental training comes not only with tricks and gadgets but from actual experiences and years of training. Being a mental trainer implies you have and the life experience of a full grown adult and the knowledge of a scholar. Gueimagesss how many under 30 PT trainers do have such abilities?

Be honest to yourself. Most PT do not have the right and appropriate tools to give mental training. Offering something you are not capable of is dangerous for your reputation building, it can have long lasting effects. When you read back my former articles I focus on being a good PT, a specialist in your field.

Offering mental training is also a specialism. If you are a good teamplayer yourself it will be hard to understand and coach an individualist and the other way around. When you grow up in sport you lack the experience of the commercial world and cannot make the switch needed to coach someone from that industry. If you want to be an overall coach you should also work in environments that you are not use to and learn to adapt. Working under different stress related situations gives you inside how others may feel. Being a psychologist does not make you a good mental coach either.

When you want to offer mental coaching stick close to your own experience and be able to say know and “I do not know”. Being proud of showing of a none venerability is not clever. Learning to be venerable during the giving of mental training is an important issue which will bother most macho trainers. Mental training is not like weightlifting. You cannot continue to add on weight until the muscles give up. During mental training the overload is reached on a much different scale of measurement.


PT and equipment 2

Most PT start with lots of enthusiasm and energy. First you will take on any customer but soon you discover that having people around that are “energy draining” you need to change approach. Being a PT is also to become a specialist. Most PT work as entrepreneur. It is impossible to be a “know it all”, specialism is a need.

To become a specialist you should focus on your core energy products. A core product is that what energizes you and makes you happy doing it. PT is personal, not only to the customer but also toward yourself. PT is also being honest to yourself and the customer. Do not take part in exercises you have no knkick2befit-thumbowledge about.

In 2015 I started the course “paddy man”. This course is specially for PT who want to learn how to use the different pads in a safe and secure way. Most PT come to the course to learn tricks but forget that their body is not always strong enough to hold every customer. Being a paddy man has two sides. One side is to assist your customer to work out safely, entertaining and result oriented. But the other side is more important to the PT itself.

Most PT
forget that they have a limited body. When their body is sick or injured they cannot perform and make no money. Using the pads in the wrong way can damage the body severely and permanently. In my direct surrounding I have examples enough from operations to the wrist, shoulder, back and neck. These operations are directly linked to the wrong way of using the pads.

With using the pads you receive impact. Your body is like a boxing bag. Being on the receiving end demands a good way of neutralizing this impact and preventing it to hurt your body. Just holding up a few pads and let people hit like in the movies or Youtube is asking for trouble. But most PT do not care that much for their capital body.
Being a PT implies that your most important capital investment and equipment is your own body. The first and foremost important thing a PT should need to learn and understand is how to protect that investments. Do you know how to do this?

PT and equipment

bagworkout-thumbAs PT you are confronted with a huge variety of possible training equipment. Each product is designed with specific techniques in mind. The people behind the products want to sell them, no matter how effects. Sales is important to them.

As shop owner I receive monthly a huge amount of new feature products. All promise to be successful, exclusive, result oriented and cost effective. But with over 40 years dealing I have seen most of them come and go, very few can stand time. How many fashionable hits have you already seen?

One advantage of my work is that I do not have to follow the “hypes”, in fact I rarely ever have done so. Most hypes come and go and will leave a trace of “lost money” behind. Investments are made and after the products failed to accomplish what was “promised” they will be put aside.

When considering products it is important to choose wisely. Your first investment should be ion your core interest and specialty, not in what you think the customer will like. At any investment you should consider who you are and are you capable and interested to use these products for a long time. If you invest in Hype you will lose money. Most hype does not last long enough to make a return on investment.

Choose products of which you can be sure to earn them back within months not years, you are not a gym. If you want to invest on a large scale, for instance by having your own personal gym, your first choice should be iron. Iron such as weights and machines can be sold when not needed, they always keep a certain value. Plastics lose at least 50-80% value at the moment you buy them.


How personal may personal training be?

japansUntil now most people take personal training very personal as one-on-one but is that really necessary? In over 40 years of experience I found that people like company and even a little competition. Having more than one person at your personal training will improve results. Most PT are wary of asking the customer to share the lesson with others but why should they? We can sell them an extra profitable experience.


First of all you lower the price of the individual with a few Euro or increase the time you spend with them. It is important you find a person of the same level and interest to partner up. If you take the friends of the current customer you will lose the edge of competition and often the result is not positive. To get the best results, use strangers. Do not introduce them too much, just in general, that will keep some tension.


Competitive feelings are a need to get short and long term results. If you make the training too easy your customer will not get the desired effects. In CrossFit training you can see that people boost each other by natural competition. Putting different competitive elements in training gives you the opportunity to let a training grow to a peak.


PT must have the goal to stimulate, motivate and get the customers into action the rest of the week. If you have the “luxury” to choose customers it would be the best to have every customer one or two times a week and get them to train by themselves at other times. Your training should be used , beside the mentioned mental effects, for instruction, technique and new items.



Vrouwen zijn anders dan mannen. Niet alleen het uiterlijk verschilt maar vooral het innerlijk. Een vrouw denkt, beweegt en handelt anders dan een man. Voorgaande is algemeen bekend en meestal geaccepteerd, maar niet in de kracht en gevechtssporten. Mannen en vrouwen ondergaan dezelfde training want, zo wordt gesteld, zo is het altijd geweest. In de kracht & vecht sport is de vrouw een “coming up” persoon dus moet zij als onderwerp serieus bekeken worden.

Het trainen van de vrouw vraagt belangrijke aanpassingen van de  mannelijke aanpak van een training. Er moet rekening worden gehouden of een trainingsgroep gemengd of uitsluitend uit vrouwen bestaat. Een vrouw voelt zich in een omgeving met alleen vrouwen veiliger en zal zich gemakkelijker openstellen. Helaas geldt dit ook voor de aanwezigheid van een vaak mannelijke trainer.

Kleding voor de vrouw is in en buiten de sportzaal belangrijk. Het moet gemakkelijk zitten en afhankelijk van de persoonlijkheid moet er iets uit spreken. De spreuk “ kleding maken de man” geldt voor een vrouw in veel hogere mate. Bij gemengde lessen moet de vrouw onder een korte broek altijd een goed sluitende elastische (lycra) broek dragen. Wanneer er getraind wordt op rek en strek oefeningen, hoge trappen of gewone grond oefeningen voelt ze de inkijk en wenst de oefening niet volledig uit te voeren. Het gevoel van inkijk werkt remmend, een trainer moet hier op letten.

Er zijn oefeningen die ook als onprettig worden ervaren om andere redenen. Sprong oefeningen waarbij er met twee benen, als voorbeeld, naar de borst worden getrokken zorgen voor een sterk op en neer gaan van de borsten. Afhankelijk van de borst grootte zal het als onplezierig of zelfs uiterst pijnlijk worden ervaren. De vrouw gaat smokkelen en optimale trainingsconcentratie is niet mogelijk.

Tijdens de warming up doet een vrouw wat ze kan. Er zijn een aantal punten waarop gelet moet worden. Over het algemeen is de vrouw “top zwaar”. Door de borsten is het zwaarte punt verlegd richting schouders. Door gebruik te maken van de knie als raakpunt op de vloer en niet de voeten zoals bij de man, kan er toch een zelfde ontwikkeling gerealiseerd worden. Een goed voorbeeld hiervan zijn de Push Up oefeningen. Veel vrouwen krijgen last van de schouders wanneer zij een mannelijke uitvoering hanteren.

Oefeningen die gerelateerd zijn aan opdrukken, zoals stofzuigeren en wippen, worden ook als zwaarder ervaren en er is aanpassing nodig. De schouderpartij van de vrouw en de lats ( Latissimus Dorsi) zijn minder ontwikkeld waardoor er minder kracht gezet kan worden. In plaats van tien repetities moet een vrouw bij zes beginnen. Wanneer echter de knieën op de grond blijven ontstaat er een andere kracht brug en kan de oefening zonder gevaar voor blessures worden uitgevoerd.

Rekoefeningen moeten zoveel mogelijk dynamisch worden uitgevoerd. Bij de vrouw is een goede combinatie van statische en dynamische  rek aan te bevelen. Door de heupzetting (breder, wijder bekken, meer flexibiliteit) zorgt een statische voor meer bewegingsruimte en technische mogelijkheden.


In de volgende stukken behandel ik een aantal onderdelen van trainingen om langzaam naar een totaal inzicht te werken.

We nemen eerst als voorbeeld de schoptraining daar deze zowel in veel aerobics programma’s als in gevechtsporten een belangrijk onderdeel vormen. De beste uitvoering van een schoptraining is gebaseerd op het ballet. Aan de “bar” gaat het vrije been in de lucht. Het standbeen dat dicht bij de bar staat wordt eerst getraind door de zogenaamde “single leg squat” uit te voeren. Over het algemeen moet er vooral op een goede rug positie worden gelet. De rug moet hol staan gedurende de gehele oefening zonder dat dit pijnlijk mag zijn.

Na een balans positie te hebben gevonden gaat de aandacht weer uit naar het vrije (= schoppende) been. Met dit been worden eerst in langzame vorm en daarna steeds sneller de technische aspecten van de schop door genomen. Nadat hierin vorderingen zijn gemaakt wordt de bar losgelaten en wordt er getraind in de vrije ruimte. Mannen kunnen deze training zeker ook doen maar hebben minder geduld.

Voor een vrouw is de juiste technische uitvoering van groter belang dan bij de man. Door het aanwezige spier- en bindweefsel kan de ontwikkeling van maximale schopkracht bij een vrouw langer in beslag nemen. Door de primaire taak van de vrouwelijke bekken, baren, zijn er een aantal ligamenten (zeg maar verbindings stukken) die rond een menstruatie iets flexibeler worden. Bij de training moet hierop gelet worden ter voorkoming van blessures.

Door de van nature iets meer openstaande heuppartij heeft de vrouw ook een ander loop. Het lopen van de vrouw heeft een andere functie dan bij de man. Een vrouw leert al heel snel dat de manier van lopen aandacht trekt. In elke cultuur kent men andere loopvormen die een bepaalde aantrekkingskracht op de mannen moet uitoefenen. Een man loopt om zich voort te bewegen. Kijk eens om je heen op straat en geniet van de vele loopvormen.

Voor de kracht en gevechtssport moet er op pecifieke wijze worden bewogen. De manier waarop is sterk afhankelijk van de uitvoerings vorm. Iemand die Tae Kwondo beoefend zal veel lichter op de voeten moeten staan dan een bokster of gewichthefster. Door de bredere heuppartij, de andere kopzetting van het heupgewricht, de flexibelere knie en enkel gewrichten moet de basis houding van de vrouw anders zijn dan van de man.

Een boksende vrouw kan met haar voeten wijder staan dan een man en bij het Tae Kwondo juist weer smaller door de grotere flexibiliteit in de heupen. In het Thai Boxing moet de vrouw net iets hoger staan dan de man om optimaal gebruik te kunnen maken van haar schoptechniek. Het trainen van de juiste basis houding vergt iets meer tijd bij de vrouw als bij de man omdat er veel meer mogelijkheden zijn.

Over het algemeen heeft de vrouw in de huidige maatschappij geen fysiek zwaar beroep. Bij mannen is dagelijkse fysieke arbeid een goede onderbouwing voor verdere activiteiten. Van jeugd af aan worden meisjes niet blootgesteld aan echte fysieke inspanningen. Dit levert hen een achterstand in ontwikkeling op. Maar de achterstand wordt vaak gecompenseerd door een verfijndere motoriek. Waar de man op kracht bezig is zal de vrouw behendigheid en techniek inbrengen. Zij moet immers voor de zelfde klus een andere manier vinden om het toch te klaren.

Houding is cultureel en leeftijd gebonden. In de puberteit hebben veel meisjes problemen met de borst ontwikkeling. De borsten beginnen te groeien en veel meisjes doen de schouders wat naar voren. Het camoufleren van deze ontwikkeling heeft als termijn gevolg een ontspanning van de spieren rond de schouderbladen. Door deze verzwakking neemt de kracht in de achterste schouderspieren ( trapesius, infraspinatus, teres minor en teres major) niet goed toe.

Wanneer een trainer ziet dat de vrouw de naar voren gebogen houding heeft (wij noemen het ook een “chat houding” omdat wij hem steeds meer constateren bij fanatieke computer verslaafde chatters) moeten er krachttrainings oefeningen met gewichten tegenoverstaan om het gebied aan te sterken..

Door het corrigeren van iemands houding wordt ook een ander probleem opgelost ; de slappe buik ! Er komen veel vrouwen bij mij op de praktijk met het verhaal dat de buik zo slap is en dat ze moeten afvallen. Door het corrigeren van de dagelijkse houding kan veel worden rechtgetrokken. Een goede rechte, bij de vrouw iets holle, rug, rechte schouders met borst vooruit en iets naar achteren gekantelde heupen spanen de buikspieren weer aan. Door een verkeerde zit en sta houding is er verslapping opgetreden en lijkt de buik dikker.

De bokshouding voor de vrouw is anders dan bij de man. Allereerst kan een vrouw de armen meestal niet strak langs het lichaam houden. De borstpartij dwingt de bovenarm iets opzij. Door de hoek waarin de bovenarm tot de heup komt is het niet mogelijk de ellebogen strak in de zij te zetten. Deze opening levert bij alle contactsporten een zeker risico op. Het voordeel hiervan is dat de vrouw altijd tegen een ander vrouw strijd waardoor het totaal aan risico vervalt. Onlangs kwam een vrouw met cup double D bij mij om haar dekking te verbeteren. Haar trainer adviseerde een mannelijke boksstijl waarbij de armen strak tegen de zijkant werden geperst. Dit resulteerde in extreem uipuilende borsten die en haar het zicht ontnamen, veel aandacht van omstanders trok en enorm in de weg zaten bij snelle acties.

Een echt voordeel voor de vrouw is dat de plexus solaris diep weggeborgen ligt tussen de borsten. Raken op deze plek wordt bijna onmogelijk. Maar daarentegen zijn de borsten zelf weer prima doelwit. Als veiligheid is het aan te bevelen om goede verharde borstbescherming te dragen. Vooral voor een vrouw met gevoelige borsten is dit uiterst belangrijk.

Er komen steeds meer vrouwen met siliconen vulling in de borst. Mijn advies aan hen is om allereerst de verzekerings polis goed te bestuderen en verder proberen het sparren maar te laten voor wat het is. Wedstrijden met kunst borsten zijn zeker af te raden alhoewel het in de meeste reglementen nog helemaal niet is opgenomen


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