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SKOGG Performance | Your online training source for young athletes.

At Virtual SKOGG Performance we use many training tools for our program, with an emphasis on kettlebells. The kettlebell, as a power development tool, is hard to beat.

The explosive hipdrive found in many sports, is the foundational movement in kettle bell training. This makes the learning curve for hip engagement safe and easy to learn.

At SKOGG, we've created a program with three elements present: Strength Training, Power Development and Conditioning. We rotate through these three elements from day-to-day. This is a great way to keep it fresh, safe and injury free, all the while our performance continues to improve.


This is a group training method, allowing a whole team the option to workout together by employing a simple equation called Size/Time/Tempo.

  • SIZE: Size of the bell
  • TIME: Length of the workout or rest period
  • TEMPO: Pace or cadence of rep count. Individuals can choose the outcome of the workout by adjusting these three variables, allowing all ability levels in every class.

BELL SIZE A good set of kettlebells are 8kg, 12kg, and 16kg. In SKOGG Gym we call them #1, #2 and #3, and you will hear me refer to them this way in the videos. It's always a good idea to own pairs for double movements.

TECHNIQUE An instructional workout is in place to teach you the 6 basic fundamental movements. You must view this, work along, and test at the end to advanced to Level 2.

TESTING A snatch test is the standard exercise used to advance from level to level.

LEVELING Virtual SKOGG has a level system starting at Level 1 and progressing to Level 4.

EXERCISES A catalog of exercises are available for you to watch, with detailed instruction, to ensure your technique is priority. We care less about how much you move, and more about how you move it.

This program has met the needs of many athletes, from high school to professionals. I'm certain it will do the same for you. Oh, and one last thing: it's fun.

Word. Michael Skogg