By Pavel Tsatsouline, Chairman

Several months ago, StrongFirst published Moving Target Kettlebell Complex, a workout we sometimes put the students through at SFG I instructor certification.  I asked the readers with program design experience to build a four- to six-week training plan around it.  Following is one of your solutions.

Before I present it, I want to stress that one must organize a plan of such a length in a way that enables one to progress at a sustainable manner to reach the limit on the last week.  One must use some form of cycling: linear, step, or wave.  Light and/or medium days are indispensable with linear cycles; optional with the other two types.

With that in mind, take a look at one of the solutions offered by Dave T.:

“For this progression use bells closer to the 8RM.  6RM may be too heavy to progress.  Do the workout three times a week.  Add a rep to the top set of each 2, 3, 5 movement every week.  Week two it would be 2, 3, 6.  After five more weeks you should be at 2, 3, 10.  Take a deload week doing 2, 3, 5 again.  Start your next week at 2, 3, 5 with heavier kettlebells.”

A smart move to start light, with 8RM, to gain momentum.

A three times a week frequency will work for most.

Adding a rep once a week means Dave chose a step cycle with no light days.  Very well.

Let us take a look at the rate of progression.

Is it realistic for one to press his old 8RM ten times after six weeks of such training?—A piece of cake for any intermediate.

Even on the third rung of a ladder?—Yes, because Dave has kept the bottom rungs low: 2, 3, 10.  They will only make your top set stronger instead of pre-exhausting you, as a taller ladder like 2, 3, 5, 7, 8, 10 would.  The 1:1 work to rest ratio might be a problem, so take extra rest between rungs the last couple of weeks.

Well done, Dave!

The author did not specify whether you are supposed to do one or two series.  If it is one, you are looking at 50 presses per week.  Complexes do give an extra anabolic stimulus that enable one to reduce the press volume—but not that much.  So let us agree on two series, about 100 weekly reps.  If you run into trouble on the top rung of the press ladder in the second series towards the end of the cycle, simply finish the set in a rest/pause fashion.  E.g, you did 1 clean + 9 presses + 1 squat in the first series.  In the second you are running out of gas after 6.  Do not push to failure but park the bells, shake off the tension for about a minute, then reclean the weights, do three more presses and one squat.  You already made your target in the first series; in the second all you need to do is get the volume in.

If you are an experienced girevik who has met the SFG II military press standard, you are likely to find a step cycle without light or medium days too tough to handle.  You will need sharper load changes and regular deloading.  That means either a wave cycle or an introduction of light and or medium days.  Following is a simple implementation of the second option.

Make Monday your heavy day, Wednesday your light day, and Friday your medium day.  There are many ways to make that play out.  Since we do not have much room to maneuver with the already low volume, intensity or density will have to give.  Try this: on Wednesday reduce the intensity, while keeping the 1:1 work to rest ratio.  In other words, if you were pressing a pair of 24s, drop down to 20s.  On Friday maintain the intensity (stay with the 24s) but lower your work to rest ratio to 1:2.  In practical terms it means three gireviks going through the training, rather than two, with the bells never resting.

After five weeks the author has suggested: “Take a deload week doing 2, 3, 5 again.  Start your next week at 2, 3, 5 with heavier kettlebells.”  That I would not do.  Your body and your mind would appreciate switching to a low rep, long rest pure strength program.  Deload with a week or two of Kettlebell Simple & Sinister.  Then scale S&S back to twice a week and “grease the groove” with military presses, single or double, and double kettlebell squats for three weeks.

In the near future I will analyze other effective programming solutions to this complex offered by our readers.  Meanwhile, you have something to keep yourself busy with for six weeks.

By Dan John, Master SFG and Mike Warren Brown, SFG

The other day on the SFG forum, one of our regulars made an excellent post about his improvement. His goals of a double bodyweight deadlift and 15 reps on the pull-up were closing in and, from my window seat, things looked pretty good. He then asked the usual question: “what can I do better?” Although we always hear “Best is the enemy of better,” sometimes I change this to:

“Things are going so well, help me screw it up!”

I know that as we approach any goal, due date, top-level competition or wedding day, the pressure increases to make things perfect. “Something old, something new, something borrowed, something blue” soon leads to a discussion about the perfect temperature for Champagne from the best wineries of France.

Sometimes, you simply just have to let the process happen. Moreover, you need to finish what you started.  Then, seek perfection.   Click to Tweet

Working with Mike Warren Brown, SFG, we have dissected the basic training templates of the SFG and Pavel’s body of work. Our attempt is to show the connections between programs, the levels of progress, the equipment needs and, at some level, the need for commitment to attain the basic standards of each program. Dan’s writings will appear in italics.

I was fortunate to work under Dan John, Master SFG when he was coaching hundreds of athletes at Juan Diego Catholic High School in Draper, Utah. I still remember the first class I witnessed. It was full of seniors from a variety of sports ranging from swimming to football. I was amazed at the confidence and lifting proficiency that the students displayed as they plowed through a grueling hour-long training session that most adults would struggle to finish. Every squat was beautifully taken to full depth; power cleans were explosively pulled to perfectly positioned racks. There is nothing quite like standing in the middle of a room full of athletes demonstrating powerful technique in the big lifts.

All of those athletes started with zero training experience. How did Dan take them from weak, pimple-faced freshmen to what I saw four years later? Dan told me the answer is systematic education. Think about how you learned to read (I’m still learning). You began with the alphabet and then start forming words. Grammar is taught and sentences take shape. Reading is a high-level skill that requires a systematic approach to teach. Learning to lift does as well.

Watching a group of StrongFirst leaders train has the same effect as that class of seniors. Mastery is apparent as heavy bells are swung with powerful crispness. Tension is channeled into awesome strength while big presses are locked out. The beauty of the StrongFirst school of strength is in its systematic approach.

There is one overreaching principle in a systematic approach:

Performance standards dictate complexity in training.

The road to mastery is, and should be, a long one. It would be a mistake to skip steps in search of novelty and entertainment. The first tenet of the StrongFirst system is Continuity of the Training Process. The following is a systematic approach to mastery using programs created by Pavel.

There is no better way to learn the StrongFirst system of training than to fully immerse yourself in a single-minded journey down the time-tested path that Pavel has laid out. Set your performance standards high and follow through. The best way to understand the nuances of the techniques and programming principles of StrongFirst is to take the long route. Becoming the quality coach that your students deserve takes time and patience.

Lead from the front.

That’s it in four words: Lead from the front.

Our goal is to outline a long-term plan to mastering the SFG Six. First a solid foundation must be set. It is time to learn your ABC’s. The snatch, clean, press, and double front squat are extremely effective when taught on a strong foundation, but first master the basics.

The foundational moves are swings, goblet squats, and getups. The first step in our systematic approach is laying a technical foundation for these three basics. These three are also the key lifts in any and all programming no matter the goals of the athlete or client.

At a recent SFG, Dan explained his approach to programming like this:

“We need to get back to the basics of getting people to move more and move better so they can move more and move better. And, I have a solution for you and it’s Mexican food. Jim Gaffigan is one of my favorite comedians and he has a funny joke about Mexican food in his home state of Indiana where he used to be a waiter:

“Mexican food’s great, but it’s essentially all the same ingredients, so there’s a way you’d have to deal with all these stupid questions. “What is nachos?” “…Nachos? It’s tortilla with cheese, meat, and vegetables.” “Oh, well then what is a burrito?” “Tortilla with cheese, meat, and vegetables.” “Well then what is a tostada?” “Tortilla with cheese, meat, and vegetables.” “Well then what i-” “Look, it’s all the same s–t! Why don’t you say a Spanish word and I’ll bring you something.”

You see, I see training people the same way. You want to play in the NFL? Good, then we have to do:
Swing, Goblet Squat and Turkish Get Ups.

NBA?
Swing, Goblet Squat and Turkish Get Ups.

Fat Loss?
Swing, Goblet Squat and Turkish Get Ups.

Basically, Swing, Goblet Squat and Turkish Get Ups are going to be what we are going to serve you first.”

All too often we see well-meaning instructors fresh out of a cert and excited to teach progress way to quickly to snatches and cleans before a true foundation has been put in place. What you see is double cleans being performed with weights that are way too light, sometimes I think you may as well just do Heavy Hands.

Instead, use performance standards to dictate when new skills are introduced. Follow the path laid out by Pavel and other top instructors.

**Continued next week, as part 2**

Dan John, Master SFG

Daniel John

“Never Let Go” 

My Movement Lectures are available HERE.

My Amazon Page has links to both my books and my blog.

My website.

Most questions have been answered already HERE at my Q and A Forum.

By Dan John, Master SFG and Mike Warren Brown, SFG

(Continued from Part 1)

All too often we see well meaning instructors fresh out of a cert and excited to teach progress way too quickly to snatches and cleans before a true foundation has been put in place. What you see is double cleans being performed with weights that are way too light, sometimes I think you may as well just do Heavy Hands.

Instead, use performance standards to dictate when new skills are introduced. Follow the path laid out by Pavel and other top instructors. Let’s take a look at how this works.
 
 
Lesson 1.  Patterning

The focus is on learning to perform a proper hip hinge, squat, and getup. At this point load is not a priority. We are looking for movement mastery. There are several great resources available for this. Brett Jones and Gray Cook teach the Get Up in the highly recommended Kalos Sthenos. The squat and hinge pattern are coached in great detail in their follow up DVD, Dynami. Both of those programs will greatly benefit any serious coach.

Required reading for Lesson One is Simple and Sinister by Pavel. Read it while you practice your hip hinge pattern, get up, and squat.

Before adding load follow the advice of Brett Jones for the getup. Complete 100 Naked Get Ups per side. Perform a 1000 unloaded hip hinges and 100 goblet squats before moving on to Lesson Two. This may take a few weeks or a few months. Have the courage to keep your students at this point as long as needed.
 
 
Lesson 2. Simple and Sinister

Now it is time to increase strength in the swing and the getup. Simple and Sinister gives the performance standard to achieve (Simple Goals). For men: 100 one handed swings in five minutes in sets of ten and 5 getups per hand in 10 minutes using the 32kg for both. Women are expected to use the 24kg for swings and the 16kg for getups before moving on the Rite of Passage program.

“Simple Goal:”

Men: 100 One Arm Swings (sets of 10) in five minutes with the 32kg bell; Five TGUs per arm (sets of one) in ten minutes with 32kg bell.

Women: 100 One Arm Swings (sets of 10) in five minutes with the 24kg bell; Five TGUs per arm (sets of one) in ten minutes with 16kg bell.

Minimum Equipment Needs:

Men: 16, 24 and 32 (One of each)
Women: 8, 12, 16, and 24 (One of each…maybe more)
(These bells will get you through the Rite of Passage, too)

Until you have reached these standards do not move on to the next program, Rite of Passage from Enter the Kettlebell. You will have a much better chance of reaching the standards laid out in Rite of Passage if you first lay the broad foundation using Simple and Sinister. Now is the time to bring your performance up to these standards before introducing the clean, snatch, and press.

Along with reaching the Simple and Sinister goals you will also need to begin practicing the lifts used in Rite of Passage. Your clean, snatch, and press technique need to be strong before you can train them. Start incorporating a few practice sessions a week before your Simple and Sinister sessions. Don’t do this too early.

For men, I suggest you wait until you are working on compressing the rest periods with 24kg for the get up and the 32kg for one arm swings. For women, I suggest you be at the 10kg or 12kg for getups and If this does not make sense, you may want to reread the programming portion of Simple and Sinister.

Remember: Performance standards dictate complexity in training.

Read the technique portions of Enter the Kettlebell and begin practicing your snatches, cleans, and presses for 15-30 minutes before your Simple and Sinister sessions. Continue this until you have reached the Simple Goals. The next lesson is laid out in Enter the Kettlebell.
 
 
Lesson 3. Rite of Passage (Enter the Kettlebell)

If you took the time to master the swing, getup, and goblet squat you are ready to delve deeper into the SFG system. The clean and snatch build off of the swing, while the press builds off of the getup.

In the Rite of Passage program, Pavel again introduces a set of performance standards, this time for the press and the snatch. Women will work up to a 1/3 bodyweight press while men are expected to press half bodyweight. The snatch will be 200 reps in 10 minutes (the SFG standard is 100 in 5 minutes). The 24kg is used for men and either the 12kg or 16kg for women (depending on weight).

It takes focus to reach the Rite of Passage goals but this narrow line leads to greater peaks when double bell training is introduced.

We suggest you keep a detailed training log during this and all phases of your journey. This is also one of the best ways to gain insight into programming within the StrongFirst system. The second tenet, waviness of load, is at the forefront in the Rite of Passage program.

ROP Goals

Men:
Press- ½ body weight
Snatch- 200 reps in 10 minutes with 24kg

Women:
Press- 1/3 body weight
Snatch- 200 reps in 10 minutes with 16kg (or 12kg for some)

Minimum Equipment Needs:

Men: 16, 24 and 32  (Perhaps one heavier bell, too)
Women: 8, 12, 16, and 24 

There will be a need for double bells in ROP. We suggest double 24s for most men and double 16s for most women (if you laid the foundation). Double 32 Cleans is a shock to the system the first time you try it.

Lesson Four will focus on double kettlebell training. You will start adding in low volume practice sessions of doubles on your ROP variety days. It is best to hold off introducing doubles practice until you reach a moderate level of strength in the press. Men should be closing in on 75 total reps with the 24kg during the heavy day and 12kg for women. At this point begin adding in doubles practice sessions. Any earlier and you are just drawing your focus away from your Simple and Sinister training.

Remember: Performance standards dictate complexity in training.

Once you have nailed the Rite of Passage it is time to move on the focused doubles training.

One Caveat: Reaching the Rite of Passage standards is a worthy achievement. At this point you may want to revisit Simple and Sinister with a heavier bell. If your focus is still there, move right into Lesson Four.

“Sinister Goal:”

Men: 100 One Arm Swings (sets of 10) in five minutes with the 48kg bell; Five TGUs per arm (sets of one) in ten minutes with 48kg bell.

Women: 100 One Arm Swings (sets of 10) in five minutes with the 32kg bell; Five TGUs per arm (sets of one) in ten minutes with 24kg bell.
 
 
Lesson 4. Double Kettlebells

There are several good options available for double kettlebell training.

Option 1: Total Tension Complex program follow for six weeks, two weeks of Simple and Sinister, and then 6 more weeks with heavier bells. We like this option the best for most people as an introduction to doubles work.

This program puts a large focus on the double press and double front squat within a complex. It is designed to last six weeks. In a recent conversation with Pavel, he suggested completing a six-week block and then following it with a two-week period of Simple and Sinister. After the completion of these eight weeks, then run another six-week block with a heavier pair of bells. This is a fourteen-week commitment; in some places, you might have to get married.

Option 2: Return of the Kettlebell by Pavel. This program is demanding and the performance standards are high. Men work up to a body weight press (sum of both arms) and reps with double 32kg long cycle clean and presses based on bodyweight.

ROTK Goals (In the book, women are not given standards):

Men: Double Press with a pair of bells adding up to your bodyweight.

Clean and Jerk with 32s. You will shoot for reps based off of your bodyweight. Add a decimal point after the first two numbers and round up. For example if you weigh 184. 18.4 and round up to 19. if you weight 250 pounds, you only need to do 25. (Enjoy!) This is NOT an easy task.

Minimum Equipment Needs:

The number of bells is staggering. If you have finished the ROP standards: Two 16s, two 24s, two 32s, two 40s, and two 48s…and this is if you DON’T have the intermediate bells!
 
 
In conclusion, try to start looking at this single principle as you progress through training:

Performance standards dictate complexity in training.

The journey towards mastery is long and narrow. Follow the path that has already been laid out for you. Keep a detailed log and harvest the lessons learned on the way. Click to Tweet

Oh, and, yes, it is that simple. But, as John Powell, the great discus thrower, has taught us: “It is simple, not easy.”

Dan John, Master SFG

Daniel John

“Never Let Go” 

My Movement Lectures are available HERE.

My Amazon Page has links to both my books and my blog.

My website.

Most questions have been answered already HERE at my Q and A Forum.
 
 

by Gray Cook

In 2003, I had the honor of having my book Athletic Body in Balance published by Human Kinetics, and for the first time people could read a perspective I’d been toying with since the early 1990s. Now, just past the 10-year anniversary of Athletic Body in Balance I want to tell you what’s happened since then, and what I would add or change if I were to re-write the book today.

Before we do that, let’s take a quick look at the original premise. Think of the title first—Athletic Body in Balance. Imbalances are an indicator of disharmony and every philosophy that stands the test of time preaches balance.

For me, the entire secret sauce in my career is that I haven’t been pulled back and forth in the hypothetical debate of “Is this better than this?” when considering a horrendous imbalance.

Throughout my writing, beginning with Athletic Body in Balance, I nudge readers not to consider a parts approach to movement, but to instead consider a patterns approach. If we follow that logic, it would be more prudent to look at imbalances in patterns before we try to find imbalances in specific parts.

Let’s peel this onion for a second. If there are imbalances in a movement pattern, we break down that pattern. If there’s a problem with a specific part, we’ll find it. But if there’s no problem with a part, we work on the pattern as a whole. The parts just aren’t working well together. The whole should always be greater than the sum of the parts.

That’s what movement is.

What are the benefits of working on a whole movement pattern? You have to create your own mobility. You have to create your own stability. We can increase or decrease loads, stresses and support to make the pattern a little easier to do, but working through an entire pattern is the natural way to acquire that pattern.

Nature shows us this every day. A baby learns to walk through reciprocal patterning and crawling. Those are still patterns—they’re whole patterns. They don’t do foot, ankle and hip exercises to become walkers. They crawl, and then they struggle through the walking patterns. There are a lot of falls incurred while learning to walk.

That’s all part of the plan. It’s a negative-feedback system. If they don’t do the right strategy, program and weight shifting, they don’t get a reward of movement success, and if they don’t get a reward, they don’t save that motor program into the brain.

Everything a baby does and everything nature provides us is self-limiting. This means our ability to pursue greater amounts of volume, intensity and frequency are limited by technical ability, attention to detail, mobility, stability, sensory input and interaction with the environment.

Here’s another thing I want you to walk away with: Fix movement through movement.

In Athletic Body in Balance, one of the things I wanted to do from the very beginning was to create an appreciation for setting a baseline. A lot of people talk ‘test–retest,’ but what they do more often is ‘trial–retrial.’ They try something, do something and try it again, but that’s not really test–retest.

I introduced the Functional Movement Screen in Athletic Body in Balance, but I realized since I was writing to the consumer, I had to have a self-done movement screen—something for the reader without a professional in the room.

In this video, I’ll introduce the premise of self-movement screening and show you the original video we shot showing the self-done movement screen depicted in the book.

The self-screen is a way to gauge your own progress when you’re training yourself, and when the availability of a professionally mentored movement screen isn’t available.

That’s a quick summary of what I hope is the timeless information in Athletic Body in Balance, but you may be interested to hear about some of the additions I would make now. The best way to discuss these is through the people who influenced me in recent years.

I’d like to start with Dr. Ed Thomas, who confirmed many of the suspicions I had about learning movement. Dr. Thomas is a walking encyclopedia of physical culture, physical education and physical preparation history. He’s a Fulbright scholar; he’s a PhD. He’s accomplished in yoga and martial arts, and he’s an expert on club swinging.

Throughout Athletic Body in Balance I was passionate about keeping the reader in touch with the importance of jumping rope. Jumping rope is a remarkable self-limiting activity for lower body, core, alignment, interval training, springiness and building a good power base.

Had I known about Indian clubs at the time of Athletic Body in Balance, I would have introduced club swinging as the upper body counterpart to jumping rope for the lower body. I can’t say enough about how important it is to get a command of club swinging.

There’s a true movement difference in the upper and lower body. The upper body is mobility-driven, involving hand and eye coordination—in touch with circular patterns no matter what the sport or activity. The lower body is constantly in touch with the environment, often with a jarring impact. It’s transitional and most responsible for locomotion, whereas the upper body is mostly responsible for manipulation.

The activities of jumping rope and club swinging generate the same result—adaptability and physical resiliency—lubricating the wheels and truing the alignment. You have to stand up straight to turn Indian clubs, and you have to stand up straight to jump rope. You may think you’re standing up straight, but if you can’t turn the clubs or jump rope, you’re not.

True alignment is something many of us aren’t aware of. We determine this when we try to learn something like the Turkish getup, another activity that didn’t make it into Athletic Body in Balance because I didn’t know about it at the time.

Kettlebells weren’t introduced in Athletic Body in Balance, and yet I’ve spent quite a bit of time studying kettlebells with Pavel Tsatsouline and Brett Jones. I came to know Pavel’s work when I watched a DVD of him talking about deadlifting and found myself in total agreement with everything he said.

At the time Athletic Body in Balance had already been published and it occurred to me that I assumed everyone knew and used the deadlift. I’ve had a huge appreciation for the deadlift since my high school football days. I was wrong for assuming that because I appreciated the deadlift, my readers already did too. I consider jumping rope a fundamental move. I think the Turkish getup and the deadlift are also fundamental moves.

A few years ago when Tim Ferris asked me to suggest some of my favorite strengthening and corrective moves for his work in Section 8 of The 4-Hour Body, I gave him the deadlift and the deadlift variations, the Turkish getup and the chop-and-lift. If you pay attention to the way your body performs and use the obvious intentional left-right comparisons of chopping, lifting, single-leg deadlifting and the Turkish getup, you will gain strength, master movement and keep your body balanced at the same time.

If you want to make gains, you have to push forward, which takes us to the Turkish getup.

The Turkish getup expresses our mobility, stability and a basic level of strength, but it also gives us an opportunity to focus on breathing and to appreciate alignment. You get good at Turkish getups by becoming more efficient—not by doing a gut check and muscling through it. If you push too hard in the getup, you turn it into a bench press. If you don’t take it seriously enough, you’re sloppy. You have to find a groove, and you have to accomplish it well on both the left and right sides.

I thank Pavel for the introduction to kettlebells. I thank Brett Jones for his mentorship with kettlebells. I wish I had a way to go back and add kettlebells to Athletic Body in Balance.

Next I’d like introduce you to a Frenchman named Erwan Le Corre. Erwan is the founder and developer of the art and science called MovNat, meaning move naturally.

A couple of years ago I packed up my pregnant wife and two teenage daughters and went to the mountains of West Virginia to spend five days exploring movement with Erwan. We learned to put our bodies in every conceivable position in nature—not for the point of working out, but to navigate a rocky terrain, climb an obstacle, swim across an expanse, run on changing surfaces, or to perhaps realize in this position in this environment, crawling was the fastest path.

Erwan let nature instruct and all he did was give us occasional bullet points. It fit with the new neuroscience that tells us we shouldn’t tell people to focus on their bodies and internal ideas. When I wrote Athletic Body in Balance, I didn’t tell you to engage your abs or fire your glutes, nor did I show you a technique to activate a specific muscle. Those are futile suggestions because the people who can engage already do, and those who can’t won’t find it from a verbal suggestion.

The language of movement is written in feel.

If we can engineer a situation where people feel more, they can do more. Erwan brought that concept home for us when he made simple suggestions. We would be running, and he would say, “Listen to yourself. Can you hear yourself running?”

One of the other things Erwan taught was that our balance improved as we were fatigued. When we’re so fatigued we’re just trying to get our breath back, he took us back to a balance beam—2x4s laid on the ground. We let the body listen to the information coming up from the feet and exert only what’s necessary to maintain balance.

If you introduce balancing to people who are fresh, they try to over-think something they’ve been doing since they were two. I’ve since started incorporating the balance beam as a superset after any vigorous exercise. Erwan teaches with that external focus. He let us be frustrated by a task, and then he dropped a pearl of wisdom on us. He layered wisdom on top of, not over-instructing anything.

Along those lines, I wish I’d said something about the farmer’s carry in Athletic Body in Balance. As you become fatigued in your workout, save some activities that don’t require a lot of motor programming but that require fundamental programming. If I were your coach in a CrossFit gym or an NFL mini-camp, there are some activities we’d do under fatigue. We wouldn’t do anything that required a lot of skill, but we could still jump rope. We could do the farmer’s carry. We’d get on the 2×4 balance beam.

A heavy farmer’s carry forces you to align your ear, shoulder, hip, knee, ankle and foot on your stance leg, and take short, well-aligned strides.  The best way to carry that weight across a distance is with good alignment and posture. Once your grip is smoked, your workout is over because your grip is an indicator of the amount of stability and integrity you have in reserve.

These are little markers, external focus and low skill moves we’d do toward the end of your workout.

Most of us are far too verbal in our movement instruction. 

When I wrote Athletic Body in Balance, I didn’t introduce you to Indian clubs and Dr. Ed Thomas’ historical perspective, and I wish I had. Through Pavel, I re-embraced the deadlift, learned about the Turkish getup and was introduced to the kettlebell. Erwan moved the idea of training from the gym, dispensed with all the equipment and showed us how a natural environment typifies the self-limiting physical development model.

Don’t just tell me how much you lift. Don’t tell me how fast you are or what kind of quarter-mile splits you run. Tell me how well you move, too. Otherwise, this pursuit could be robbing from a fundamental base that will support a much longer and better experience for you.

I’m very proud of the influence Athletic Body in Balance has had in our field. On a personal note, if this is the first time you’ve heard this information, go get screened or screen yourself. The first thing you get is the confirmation: Am I on a functional track or have I been creating or allowing dysfunction on this path?

I want you to keep moving for a long time. I want you to grow strong and age gracefully.

Here’s an excerpt from Athletic Body in Balance for a little more information.

If you’re interested in more discussion on Athletic Body in Balance, 
I fleshed this out in a 90-minute talk on movementlectures.com.

Come see Brett Jones and me in June as we discuss the transition from assessment to strength training: 

By Pavel Tsatsouline, Chairman

StrongFirst continues to present our readers’ solutions to putting together a six-week program based on the Moving Target Kettlebell Complex.   Several weeks ago I wrote about the design by Dave T.; let us call it Plan A.  Today is the turn of Plan B by the same author:

“The second program option is add a rep to the lower set of the 2, 3, 5 exercise each day.  Much like the Fighter Pullup Plan: 

2, 3, 5
3, 3, 5
3, 4, 5
4, 4, 5
4, 5, 5
5, 5, 5

This could be done with heavier 6RM bells.”

When you are working with low reps, it is easier to add more sets than to add reps to the end of a set from workout to workout.  In other words, if you did 1×5 today, next time you would have an easier time doing 2×5 than 1×6.  This is one of the reasons why progress on the Right of Passage press protocol can be sustained for many months.  Dave understands it and this is why he does not grant you a running start with a lighter bell—you will not be needing it.

A typical intermediate girevik can train three times a week and follow the above progression linearly, with no light days or down waves.  Unfortunately, then the gig is up in two weeks.  While this can be enough for an intense peaking cycle with 90% 1RM and heavier weights, when hypertrophy is the primary goal, you need at least four to six weeks to get your money’s worth.

One option is to simply continue the progression using higher reps, e.g. building up to 3×6 starting with (2, 4, 6):

1. 2, 3, 5
2. 3, 3, 5
3. 3, 4, 5
4. 4, 4, 5
5. 4, 5, 5
6. 5, 5, 5
7. 2, 4, 6
8. 4, 4, 6
9. 4, 6, 6
10. 6, 6, 6

Now we have two problems.  First, we are still at barely over three weeks.  A solution is one of my preferred cycling tactics for intermediates: a linear cycle with three workouts a week, heavy and medium ones alternating.  Now we are at six weeks plus one day—perfect.  Use the rest of week seven to taper and test your improved pressing strength.

There are many effective ways to organize medium sessions; one is to copy the last heavy one while using kettlebells 4-8kg lighter.

The second problem is, expecting an intermediate girevik to press his old 6RM for six sets (two series of three sets) with short rest intervals and a whole lot of squats and cleans thrown in is way too ambitious even after stretching out the cycle.  Hence cut down to one series in the last two heavy workouts.  For that matter, do the same for (5, 5, 5).  Less ambitious and a nice deload.  Stay with two series on all medium days, except for the day before the test.

On the table below heavy days are in a bold font.  The test day is for a maximal number of presses after one clean.

If we were to adopt David’s second progression to a cycle for an advanced girevik, we would have to make several changes.  We will talk about it another time.  Until then, enjoy the pain!

By Mark Reifkind, Master SFG

Why a kettlebell?

To bring out the athlete inside.

Kettlebells are seemingly everywhere these days in the fitness world. From magazines and internet articles to TV shows, these cast-iron balls-with-a-handle are making their way around the mainstream of fitness training. Celebrities, pro athletes and everyday people looking to shed a few pounds and get some muscle tone are looking to the kettlebell for some help.

It’s not like kettlebells are new. In use for at least 300 years, these weights and the basic techniques gained popularity in the Russian Military for being the most efficient way to get troops into fighting shape fast, and keep them battle ready on the field — with the minimum of equipment.

But it was ex-Soviet Special Forces (Spetsnaz) instructor Pavel Tsatsouline that introduced them to America in 1998 with his article “Vodka, Pickle Juice and Kettlebells” for Milo magazine, a strength journal for those interested in the most functional, serious training available.

And now it has come full-circle with the mainstream of the fitness public (all over the world) clamoring for as much information as possible about what this “low-tech, high-concept” tool can do for their own serious, functional training.

Kettlebell training is grouped into two basic types: ballistics and grinds. Ballistic kettlebell training revolves around swinging the weights (ballistics) as well as lifting the bells in a traditional manner (grinds).

When you swing the kettlebell, every part of the body is involved in each and every rep. Your body is always doing something; either producing force (swinging it up) reducing force (as it swings between the legs) or reversing the load (as one goes from the backswing to the next rep). This leads to very high workloads with much lower perception of effort. Add in the acceleration forces (3-5 times the weight of the bell) and even the average person can do extraordinary workloads in very short order!

Swinging the bells lets you work your cardiovascular and muscular systems at the same time and can burn upwards of 20 calories per minute, even with very light bells – a very efficient way to get in shape very quickly.

Add in the high-tension lifts such as the overhead press, the getup, and the squat, and one has more than a complete exercise program; they have a seriously state-of-the-art training program that will actually deliver the results it promises.

The essence of “functional” training is that is has a solid carryover to the real world. The body is indeed a linked, interconnected system and needs to be trained as such for maximum benefit. The kettlebell and our methods of swinging and lifting the bells maximize this functionality. Even picking the bells off the floor using the correct form will carry over to everyday life and make one stronger and more resilient in record time.

Plus, by sheer necessity, kettlebell training will help bring out the athlete inside you, even if you never played sport. Compelling in a way a treadmill or plate-loaded machine can never be, kettlebell swinging and lifting requires balance, coordination, core control, hand-eye coordination, and teaches the trainee to move as an athlete, hips first.

For most people, work capacity is perhaps the most important factor in their “fitness” life. The ability to perform the activities of your day and have a reserve at the end is vital. Nothing will improve your work capacity faster, or more safely, than kettlebell training. The combination of ballistic and grind lifts, done in many possible ways will increase muscle tone and strength, cardiovascular ability, and stabilize and strengthen the legs, hips, lower back, abs and shoulders in the quickest time possible — 20-30 minute workouts 2-3 times a week.

That’s not much, but kettlebell training is not easy.

Simple — yes, easy — no.

But growing up and growing old is not for sissies and kettlebell training will give you another component that’s essential for life as well as fitness: toughness. Both a physical and a mental toughness. Just by showing up and getting to know your kettlebell.

Even if all you do is pick it up and carry it, it will make you stronger, tougher and more resilient. But don’t just take my word for it, ask around. Ask the military, law enforcement, martial artists, and athletes around the world that put the kettlebell square in the center of their training. If it’s a fad, it’s been a long, 300-year one.

Yet for all its usefulness for the athletic Elite, the kettlebell’s basic moves, particularly the swing and the getup, are truly the People’s exercises. Practicing swings and getups on a consistent basis will yield results to the average person that they just couldn’t get from virtually any other kind of training. Because there is no impact, and the training has core, stability and balance training built into its foundation, it is some of the safest strength training a person can do.

And the cost of entry is very low. All one needs is one or two kettlebells and a 4’x6’ square of clear floor to practice. By the time you put your exercise clothes on and get to your car to start your drive to the gym, your kettlebell workout is over and you’re already a better man or woman.

Of course you should get basic instruction from a certified trainer, but that goes without saying as one enters into any new physical venture. Kettlebell training is not without its risk, but neither is being alive. Again, growing old is not for sissies.

Strength is the Master Quality. From strength all other fitness aspects are derived. Think about it. If one doesn’t have the strength to oppose the small force of gravity enough to stand up straight throughout the day, how important is their aerobic capacity?

Kettlebell strength is unique because kettlebell training builds useable strength. Basic strength. Functional, real-world strength. And, after you have that, everything else is easier.

Mark Reifkind, SFG Master Instructor, lives in Palo Alto, CA. You can learn more about him at his website or his blog: http://GiryaStrength.com, and http://Rifsblog.blogspot.com.

by Derek Toshner, SFG II, CK-FMS

Derek Toshner

As a child I was taught to be careful who I listen to, and what I hear. Keeping in mind, who we listen to, is extremely important, I feel the need to gain some credibility with you by mentioning some of our gym’s past TSC successes.

TNT has been known to compete at a high level in the Tactical Strength Challenge, and we generally produce a large number of competitors. Names to note, other than my own and among many others, are Tim Corbett, Open champion and Elite Division runner-up. Tim improved his deadlift from 425 to 505 at age 44, and at the most recent TSC in April 2014, he scored 480lbs in the deadlift, 29 pull-ups, and 145 snatches in the Open Division, however, he did not submit his score. David Dallapiazza repeatedly performs 24-30+ pull-ups at age 44. Melissa Schmidt, who came to us as an overweight 39 year-old mom, now at 42 dead-lifts 335lbs, performs 7-12 pull-ups at a body weight of 170lbs, and is virtually untouchable in the snatching event. Andrew Kuechler is in his early 20’s and has already been an Open Division Champion. Cori Berg most recently won the Women’s Open division. She trains with SFG instructor Steven Knuth who began and is still mentored with his kettlebell training at TNT, Finally, Mary Dickerson, 2x Novice division champion, performed 20 strict pull-ups, then persuaded me to video tape her performing another 20 strict pull-ups at a TSC 6-months later so people would believe she did them all under the competition rules (her previous max before following our system was 6 repetitions). Personally, I have won many Open and Elite Division titles over the years as my dead-lift has gone from 495 to 575 with a feat of a 400lb one-hand dead-lift (I competed with one arm due to a surgery I had on a pectoral rupture). My snatches have gone from struggling to get 70 in a row using both hands to performing over 110 with one hand–no set down, and a best of 164 in 5-min, which was judged by RKC II and SFG II Ryan Toshner. As of recent TSCs you may have seen less of a performance from me, however my training is getting back on track, and I am excited to have competed well at the recent April 2014 TSC.

Tim Corbett

David Knuth

I was also taught to lead by example, so I hope the information mentioned above doesn’t come across in a boastful way, but simply to convince you that at TNT, we have a training system that produces outstanding TSC numbers. Clearly I cannot be with you in the gym watching and motivating you, however, I would thoroughly enjoy hearing the results from anyone willing to follow the TNT program.

PHILOSOPHY
I would like to start by telling you that we mostly snatch. It surprises me when I attend kettlebell workshops, and hear negativity about snatching. For some, it is a grueling event that is dreaded at the end of each TSC. For a TNT member, snatching is the equivalent of doing a sprint workout or going for a long jog. For us, it is fun, and we look forward to various types of snatch workouts. With that said, the first step is to get your head in the right spot. Getting mentally ‘geeked up’ to snatch will produce much better results. Know your workout in advance (don’t just show up and decide to do a snatch workout), and let a friend know you’re doing it, so you can be held accountable for its completion. Second, be sure to stretch! Much of the negativity I hear about snatching during kettlebell workshops is in regard to high volume snatching producing poor shoulder and thoracic mobility. This can be true. My own posture had taken a downturn until I began corrective drills in proportion to the amount I was snatching. I would suggest the FMS wall-sit exercise with a broom handle along with bridges and thoracic bridges, the bretzel, or any other form of shoulder and thoracic mobility/stability exercises you’ve found useful. I also feel overhead carries, squats, windmills, and bent presses can help to stabilize better posture and mobility while training with high volume snatching.

Again, I would like to suggest that lots of snatching is the largest reason why we perform well for the TSC. Our pull-ups actually get worse when we practice them with high repetitions, so we don’t practice them that way. I, along with our members, have noted that when we ignore pull-ups and perform lots of snatches leading up to the TSC, our max number of pull-ups increases. In the past, we have tried to focus on pull-ups in training leading up to a TSC, and we have gotten worse at them, so we’ve trashed that idea all together. Test it for yourself. I encourage you to perform 30-minutes of snatching sometime. Grab a large bell (2-4 sizes bigger than competition size) and snatch it 5x each hand every minute on the minute (EMOTM) for up to 30-minutes. When you are done, you will feel your grip, biceps, lats, and core will be well trained my friends, and trust me when I say your pull-ups will be significantly better after continuing this type of workout on a weekly basis!

Snatching also seems to shred body fat, and one of the best ways (I’ve found as a rock climber), to increase pull-ups is to lose excess weight. At 205-210lbs I can perform about 22-26 pull-ups and at 195-200 I can perform 27-31 pull-ups. The TNT way is to snatch to lose weight and gain strength in repetitive pull-ups—just remember you cannot increase the amount you eat with this style of training, if your goal is to lean out.

We do work on pull-ups throughout the year, however. We just don’t perform them in the 6-weeks leading up to the TSC. This may be slightly ‘off topic’ in discussing the TSC, but as Pavel teaches, get strong first, and your endurance will also increase as a result. If a man can dead-lift 600lbs, then how easy is it for him to dead-lift 300lbs for 20 reps? Easy, right—it’s only 50% of his maximal effort! The same applies for pull-ups.

To gain strength in a maximal weighted pull-up, I would recommend performing bent presses often. During a near maximal effort bent press, your lat will be extremely engaged, and as a result your pulling muscles will be strengthened. At TNT, we wouldn’t perform more than 6 reps in a session, 1 rep at a time for a total of 3 on the left and 3 on the right. We will normally pair these up with heavy swings and carries in between reps. Use the Easy Strength or 80% rule with your bent presses. Perform the 6 reps at least once each month, and on weeks you do not do that kind of volume, at least perform 1 rep at about 80-85% maximal effort for fun after a great warm-up or as a demonstration at least 2 times each week. So that’s 1 rep each side at 80-85% maximal effort two times in a week in which you do not perform them during a workout with a volume of 3 reps each side. After about a year of this, your body will adapt and without practicing heavy pull-ups more than once every 3 months, your pull-up maximal strength will improve significantly.

Back on topic, proper snatching will also increase dead-lift ability. Haven’t we been taught that grip strength and total body strength are correlated? Pavel’s soap up your hands and swing mentality might not be that far off. At TNT, we duct tape our hands. This provides a little callous protection as well as challenges the grip due to a slippery surface. Just be sure to never snatch directly at anyone, or use this technique at a kettlebell workshop. This technique also teaches you how to avoid rolling the bell over your callouses. Also, as stated earlier, high volume snatches train our core and our lats, two muscles clearly needed to dead-lift big. Finally, when training regular snatches vs speed snatches, we focus on a deep hinge putting us into our traditional dead-lift stance (Mary Dickerson is the only one at our gym that performs sumo-style dead-lifts. She has been a distance runner for many years, is 47 years old, 105lbs, and dead lifts 225lbs).

When it comes to the dead-lift, however, snatching is not all we use to improve. We perform varied amounts of accelerated eccentric swings and single or doubles of heavy swings or dead-swings. We dead-lift something heavy 3-4x a year (similar to how often we do weighted pull-ups), and although not everyone takes my advice, we usually open up this type of practice at our P.R. from the previous quarter. We do perform a warm up with varied amounts of swings and snatches before our dead-lift workout. Our mentality is that we’ve already lifted it once, and if we hit it on our first lift at a PR tie, then we get two chances at a new PR. If after the second attempt we hit a new PR, then we usually decide whether it is worth a third attempt or not. If a member lacks confidence in pulling their PR for their first attempt, we will start no lower than 15lbs under their PR. We like to bump up in 15lb increments. We suggest to our members if they won’t at least fight to get the weight at to their knee caps then don’t even bother to attempt it. We feel a failure once in a while allows our body to feel the load of a new weight and has a neural impact on your ability to lift it in the next quarter of the year. However, defeat should only happen once to twice per year, and again my recommendation is to not try anything you don’t believe you can get, and never give up pulling until you at least get the weight to the bottom your knee caps—this is very important. Obviously injuries or lack of training can change the philosophy I just described. NOTE: Our gym isn’t a power lifting gym, so of course we have not coached anyone to an extremely high dead-lift. We have however increased strength in the general population while at the same time producing an athlete that can perform high volumes of pull-ups and snatches for the TSC. If you’re a power lifter, don’t take offense to our training style, we’re not out to dead-lift 1000lbs, we’re just out to win the TSC.

Besides snatching, we work heavily on core pressure types of abdominal exercises. Our heavy core training is usually done twice each week, and includes power wheel roll outs, body saws on suspension trainers, dragon flags, and inch worm walk outs.

WORKOUT PROGRAM
Here is a general 12-week progression we use, which may change based on previous experience, strength, or injury:

In weeks 1-5, snatch 2x per week in form of 5L/5R EMOTM with a test size bell for the amount of time listed below

Week 1—session 1: 10-min ; session 2: 12-min
Week 2—10-min ; 14-min
Week 3—10-min ; 16-min
Week 4—10-min ; 18-min
Week 5—10-min ; 20-min

**During these 5-weeks, add heavy repetitive swings once each week for multiple sets of up to 12 reps, but usually 2-5 reps.

Week 6—Session 1: 10L/10R EMOTM with test size bell for as many minutes as you can with proper technique (10-minutes is good) ; Session 2: Go 2 bell sizes lighter than what you used for session 1 (Open Division men 16kg and women 10kg) for as many as possible, no set downs, with good form, in form of 10L/10R/10L/10R, etc, etc. Try to build up to 30-min or 1000 reps over the course of a couple years of following this program.

Week 7-10—Go back to weeks 2-5 workouts except use a bell 2 sizes larger than competition bell (Open Division men 32kg and women 20/22kg)

Week 8 and Week 10 add a third day of snatching with test size bell. Perform 100-200 reps as fast as possible, again with good form (we usually don’t set the bell down)

Week 7 and 9 add a third day of snatching a light bell just to loosen up. Go for length of time (80% rule) and think of it as a long easy jog

Week 11—Session 1 use the 2 bell sizes up and go 10/10 EMOTM for time (making it 7-min is great, but use the 80% rule). Session 2: Use the bell 2 sizes down and perform 16L/16R for speed (try to get all 32 reps in 1 minute) perform this for no more than 10-min…6-7 minutes usually suffices. (NOTE: GEOFF NEUPERT taught me to point my thumb forward instead of backward at the bottom of a snatch. I’ve noticed this has increased my ability to snatch faster by 2 reps per minute). As a third day, perform accelerated eccentric swings for 4 sets of 8 followed by 3 sets of 5 heavy swings, immediately followed by 2 more sets of 8 accelerated eccentric swings. Concentrate on standing faster out of the hinge during the two later sets than during the first 4 sets. Use appropriate rest i.e. a good recovery so you can feel powerful, usually 3-4 minutes.

Week 12–Repeat the accelerated eccentric swing day from week 11. Perform a second day of accelerated eccentric swings with the same set/rep scheme, and change the heavy swing to 1 dead-swing and 2 repetitive swings for 3 sets. Again, follow this up with another 2 sets of accelerated eccentric swings working on the speed at which you stand up out of your hinge. (note: The heavy bell needs to be an absolute minimum of 2 sizes larger than your accelerated eccentric bell). EX) I use a 32kg bell for accelerated eccentrics and the Beast or double 32kg for heavy swings. Melissa uses a 20kg for accelerated eccentric swings and 36kg or 40kg for heavy swings. I wouldn’t snatch at all during week 12.

After the 12-weeks of training, dead-lift something heavy as directed in the PHILOSOPHY section of this article, increasing by 15lb increments, and attempting to start at your PR or just 15lbs under your PR. Use snatches and swings to warm-up for your dead-lift instead of smoking yourself with dead-lifting to warm-up. If you already have a monster dead-lift, but lack in the pull-up or snatch department, this program will improve those areas. If you’re awesome at pull-ups, you will find this program increases your dead-lift and snatching abilities.

For further insight into our training, or to get a copy of a training program that has taught people to achieve a body weight get-up (women 50% body weight), contact us at info@tntfr.com or visit one of our 6 locations in Wisconsin. Good luck!

By Pavel Tsatsouline, Chairman

 
There is a restaurant in California that serves a mean burger and uncompromisingly refuses to change it in any way.  No, we will not hold the bacon and no, there is no ketchup.   This is how it is and you are going to like it, son.

There is a particular kind of a whiny customer who never comes back because he wants to have it his way.  He is never missed, as the place is always packed to the gills by those who are smart enough to trust the chef.

I venture the spoiled brat who leaves in a huff goes straight to his computer to “improve” some classic strength training program.  Because he is smarter than Rif, Dan John, or Geoff Neupert.  After all, didn’t his momma tell him he was the #1 every day of his life (while daddy powerlessly nodded)?

To make it worse, instead of quietly disfiguring the classic program in the privacy of his parents’ home he has the audacity to go the Internet and bug the author.  “Dan, can I do two lifts per workout on your one lift a day program?”

Over forty years ago, Arkady Vorobyev, Olympic champion in weightlifting, scientist and coach extraordinaire, quoted a famous Russian proverb in one of his books and it rings even more true today: “Eggs do not teach the chicken.” click to tweet
 

 
Ironically, experienced coaches have the sense not to mess with their colleagues’ plans.  When Cole Summers, today SFG Team Leader, took up kettlebell training he did not try to reinvent the wheel.  Even though, being Team Canada strength coach for several sports, he was more than qualified to do so.  He got started on the ETK Right of Passage—and within months pressed a kettlebell weighing more than 100 pounds, at 59 years of age and bodyweight in the 180s.
 

 
I have news for you, son.  Being full of yourself for no reason whatsoever is the ticket to waste your twenties and possibly thirties.  In training and in other aspects of your life.
 

by Al Ciampa, MS, SFG, FMS, ACSM, USAW

When Pavel asked me to make a contribution for an article, I was honored. His request was made in a forum post discussing the preparation of a combat unit for the mountains of Afghanistan, and as this is more or less what I do professionally, I thought that I would simply provide an overview of my philosophy as well as expand on the ideas from that forum thread.

Prior to a discussion of training prep, let me share what I have come up with as a general algorithm of movement foundation that not only allows the Military elite to perform better, but also works very well with the unhealthy population that I serve as part of my profession. You’ve heard this all before and there is nothing new here, but I’ve witnessed this algorithm solve a lot of problems.

In the very fitting “crawl, walk, run” method of training in the Military, the first step is crawling. Tim Andersen and Geoff Neupert of Original Strength turned me on to this. Now, we teach proper diaphragmatic breathing, and then use crawling to train it. It’s very difficult to breathe into the chest and shoulder girdle while your upper body is dynamically loaded in this fashion. Get up on your hands and feet and crawl forward and reverse as part of the warm-up. It doesn’t require a long distance, but does require a certain technique. As Anderson and Neupert explain, keep your butt down, chin and chest high, move the opposite limbs together, and strive to pull the knee outside the elbow as high as it can go. Our best crawlers move very slow and their limbs move almost independent of the pelvis and spine. Crawling is the foundation of movement (for me) and accomplishes everything that I see most people spend hours doing: distracting with bands, foam roller, stretching, “mobility” work, more bands, etc. – except in a fraction of the time. … “in a fraction of the time”; remember, Military application – there are many more things to worry about other than PT.

Next up is the get up. Once you own the ability to crawl (you can surely work on both together, however), start practicing the get up as described by Pavel in S&S. Seek to transition gracefully between positions, own each position when there, and push the loading up as you develop your get up. Where crawling ties Dan John’s knots together, provides mobility, and offers body control, the get up does so under slow loading. Recently, I had a 6’2”, 240lbs lean and strong (powerlifting) Airman get crushed by a 16kg bell in the get up, and failed to crawl with any sort of control. Go back, and rebuild the chassis.

Finally: the swing. The swing now takes your graceful movement under slow loading, and turns flesh into steel through ballistic loading. Again, refer to Pavel’s work, so I won’t repeat what’s been said. These three skills don’t have to be ordered, except that if you can’t crawl well, maybe spend more time crawling and less time doing get ups and swings, and do them with lighter loads. If you’re not graceful with your get ups but crawl well, ease off on the swing loads for a bit. You’ll be surprised to see how these three skills work off of each other, and improve almost together.

Ok, let’s get to the meat: more bang for the buck … this is the overall theme for a Military application. Yeah, it’s awesome … all of the sexy exercises that we have to choose from, between CF and Arnold’s encyclopedia, but if it’s superfluous, or unnecessary, ditch it.

Swings. One-hand swings: perform a la S&S; two-hand swings: have to be oversped. But here’s my version, an excerpt from my training manual:

“A proper swing is a tug-of-war between the opposing body lines: posterior v. anterior. The glutes, hamstrings, and quads forcefully catapult the bell forward, while the lats, abdominals, and hip flexors catch it and throw it back—compress the posterior spring, fire the spring, compress the anterior spring, fire that spring, then do it again. Both the hinge and plank position are maximally tight—maximum feed-forward tension—for the time the bell spends flying out, one is “relaxed- tight”.

Throw the bell from the coiled spring of the hinge into the tight plank—stay connected to the bell—”catch” it in the plank and throw it back down. Recoil the spring and snap back to plank. Repeat for a set of 10. Check your heart rate. Wow.

Most people have a lot of trouble with this when they first start swinging—just get the basic pattern down and be patient. Use an appropriate load. My progression to this very violent overspeed swing is to train a floater swing first—the default swing of the StrongFirst community. Floater swings consist of driving the hips explosively, throwing the bell into a tight plank, however, the bells ascent is not arrested but is allowed to “float” momentarily at the top of the arch. The bell should then be guided back down into the hinge without too much effort. These swings concentrate on hip extension power.

It is important to train this initial version of the swing before you begin to overspeed them—train them until you’ve burnt the motor program into your brain, perhaps about 3-6 months. Hear this: if you include over-speed swings into your training too early, that is, before you can float swings gracefully and powerfully, without much thought, you will degrade the mechanics of both swing types and get no where at best, injury at worst. Be patient, put your hours in on the floaters, then include a few overspeed swings as you progress.

A word on sit-ups here: I don’t advocate training sit-ups regularly, in fact you should only perform them on test day. If folks performed sit-ups properly, then there is a possibility that they wouldn‘t cause problems. However, most do not perform them correctly, especially under testing situations, and so even a short stint in the Military can lead to life-long low-back pain. Sit-ups place the lumbar spine against the ground to be used as a fulcrum to fold the body in half over—something it did not evolve to support. If you do sit-ups properly—that is, keep the midline open and lead the action from the chest, only flexing only at the hip—then the most you’ll probably get is a sore tailbone. But that technique costs a lot of energy and requires a lot of strength, so most members I monitor perform them in trunk flexion followed by hip flexion—and there’s where the problem exists. Do your heavy-ish swings to improve your sit-up numbers.

Foot march: you can’t get around LSD work for aerobic capacity, from fatty acid metabolism to mitochondrial function, these “loaded carries” for distance harden the body and prep the physiology for the future environment. Pavel talks about “losing weight without the dishonor of aerobics”, and I agree, but don’t take it out of context: here we’re prepping for function, not fooling around on a stair master watching Oprah.

It is not clear if power work (re: S&S) alone provides physiological changes in mitochondria that contribute to the conditioning increases¹. A controlled carbohydrate diet too, does not offer changes at the mitochondrial level, but does increase the efficiency of fatty acid use¹. We do, however, know that LSD training at low heart rates, as per Lydiard / Maffetone, increases mitochondrial volume and output, and so, endurance performance². So, one can run slow for distance to get the effect; or one can walk fast with a load for distance to get the same effect. Put a HR monitor on, ruck fast; and then run slow. Then compare your numbers. You’ll find the same aerobic effect from the two training efforts. So, let’s use the one with the secondary benefits that will allow for peak performance in the specific environment that we face. There is no substitution for efficient fat metabolism and mitochondrial function while under load in a mountainous environment.

Two walks per week are the minimum, one short, quick, and heavy; and one long, lighter, and slower. Use the short one to work the balance between the glycolytic and oxidative systems, and to prep the body for the daily loaded patrolling. Use the long one to really stoke the fires of the oxidative system – keep your heart rate low and push it out for 5-6 hours.

The swings and walks will cover all the bases for power, endurance, and energy systems training. The heavy get ups will take care of your strength work. Crawling will fill in the holes in most folks’ movement. There’s the minimum.

If you have time and resources: deadlift, military press (use the single-arm KB), and pull-ups. Find Pavel’s Power to the People, and do timed singles, these work well for strength and save time: 2-4 times per week – use the appropriate loads! See Easy Strength. If you have more time, sub out one or two of the swing workouts for a 5-10 min of long cycle C&J, or snatches … or roll the dice, as in Enter the Kettlebell.

A sample week might look like this:

Mon:

• Crawl
• DL
• Get ups
• Swings

Tue:

• Crawl
• Short walk
• Press
• Pull-ups

Wed:

• Crawl
• DL
• Get ups
• Swings or C&J or Snatches

Thur:

• Long walk (Thur is always long walk day … it’s a law!)
• Optional: Swings

Fri:

• Crawl
• DL or swings
• Presses or get ups
• Pull ups
• Sprints: 10 x 100m or 7 x 200m or 5 x 300m or 3 x 400m
• Recover between efforts. Don’t do sprints if you chose swings over DLs.

Most units in prep do 2 sessions per day so split these up as you see fit. What, no running, push-ups, sit-ups? You’re not going to be doing much running overseas, so don’t fall into the, “well, we’ve always done this, so we’re gonna do this” mentality when it comes to running. I’ve already discussed sit-ups, and if you’re not scheduled to take a PT test, you don’t need to waste your time with PUs. Now, understand that PUs are a specific enough event that if you don’t practice them, you won’t nail your best numbers on the test. But your swings, getups, and pull-ups will keep you close, so not much practice is required before the test. Just practice your high-tension techniques as you move (Pavel’s Irradiation concept), and your PU pressing muscles will stay in shape assisting the movements in the program. (Of course, don’t consciously stay tight while crawling or foot marching – this is reflexive tension).

There’s my take on deployment prep: applicable, minimalist, and effective – backed with both science and experience. Crawling is critical. The swings are critical. The heavy get ups are critical. The walks are critical. Not necessarily in that order. Some variation of this has worked well for me and for those I’ve advised for many years now.

References:

1) Hopeler, H., & Fluck, M. (2003). Plasticity of skeletal muscle mitochondria: Structure and function. Medical & Science in Sports and Exercise 35(1) 95-104.

2) Seiler, S., & Tonnesen, E. (2009). Intervals, thresholds, and long slow distance: The role of intensity and duration in endurance training. Sportscience 13(1) 32-53.

Al Ciampa has been a barbell athlete for 25+ years; a former powerlifter and bench press specialist, he has a raw bench press of 605lbs in training and 585lbs in competition, at the time, setting an IPA record. He served in the US Army first as a LRS-D team member, then as director of the Army’s hand-to-hand combat program in South Korea: Modern Army Combatives Program. After his service, he co-opened and led training for a fitness and health & wellness center, specializing in strength & conditioning, and nutrition that served Military units and the local public. Feeling a want to support the Military again, he now works as an exercise physiologist and health educator for the US Air Force, specializing in rehabilitation, strength & conditioning, nutrition, and instructor development. He has a MS in sports and health science; certified SFG1, FMS, ACSM, and USAW; and has been recognized for excellence by the Secretary of Defense, Mr. Chuck Hagel.

By Artemis Scantalides, SFG II

In the world of Kettlebell Training, the Kettlebell Snatch is considered the “Tsar” of kettlebell lifts.  It is a fantastic movement for total body conditioning and for learning force production.  Those who know the kettlebell snatch LOVE the snatch.

Before you learn the kettlebell snatch you want to make sure that you master the kettlebell swing, both two handed and one handed, and the kettlebell clean first.  I will teach the following kettlebell lifts, in the following order before teaching the snatch:

• Kettlebell Two Handed Swing
• Kettlebell One Handed Swing
• Kettlebell Hand to Hand Swings
• Kettlebell Clean
• Kettlebell High Pull
• Kettlebell Snatch

Once you have mastered these kettlebell movements and the single bell snatch, then the double bell snatch is a great way to progress your kettlebell snatch.  I will teach the double bell movements in the same progressive order as the single bell movements before teaching the kettlebell double snatch.

• Double Kettlebell Swing
• Double Kettlebell Clean
• Double Kettlebell High Pull
• Double Kettlebell Snatch

I like to use swing, high pull, snatch chains to help both teach and improve the single bell and the double bell snatch.  A kettlebell chain is a series of movements performed sequentially by performing a single repetition of each movement before repeating the sequence.  Each time the sequence of movements is performed, it counts as one complete chain.  For example, 1 swing -> 1 high pull -> 1 snatch = 1 chain.

The snatch should have a balance of a clean, powerful hip finish that causes the bell to float up, while the arm helps to execute the finish of the snatch by “punching” the bell straight up into the finish position of the snatch like you are punching the ceiling.

The swing in the chain preceding the snatch helps to groove the hip finish before the bell floats up into the finish position of the snatch.

The high pull in the chain preceding the snatch helps to pattern the path of the bell before you “punch” the bell straight up into the finish position of the snatch.

The following sequence of chains helps to practice these movements and improve the kettlebell snatch.  These chains can be used to practice both single bell and double bell snatches if you are not ready for double bell snatches just yet.  Work the sequence of chains into your training program once per week for three to four weeks and let me know if your snatches improve!

Warm up – Single Kettlebell Swing, High Pull, Snatch Chains

I will warm up with single bell swing, high pull, snatch chains before I start the double bell swing, high pull snatch chains.  I set my interval timer to 30 second intervals.  Each work interval is 1 minute with 30 seconds recovery.

8 Chains

(1 minute work)
1 swing —> 1 high pull —> 1 snatch Right
swing switch
1 swing  —>  1 high pull  —>  1 snatch Left
Repeat 3 more times R/L for a total of 8 chains

(30 seconds recovery then move onto 10 Chains explained below…)

10 Chains

(1 minute work)
1 swing  —>  1 high pull  —>  1 snatch Right x 5 chains
swing switch
1 swing  —>  1 high pull  —>  1 snatch Left x 5 chains

(30 seconds recovery then move back to 8 Chains)

Repeat two to three sets of the 8 and 10 single bell chains as warm up and then move into your double bell chains explained below…

*Double Kettlebell Swing, High Pull, Snatch Chains

3 Chains

I set my interval timer to 30 second intervals.  Each work interval is about 20 seconds.  When first starting out allow for a 30 seconds work interval and a 30 seconds rest interval and then gradually reduce the time to a 20 seconds work interval and a 20 seconds rest interval as you move through your training weeks.

(20 seconds work – can allow for 30 seconds work but it will only take 20 seconds)
1 double bell swing  —>  1 double bell high pull  —>  1 double bell snatch x 3 chains
(30 seconds recovery then repeat 3 double bell chains)

Repeat 10 to 15 sets of these chains.  I recommend to start with 10 chains and build up to the 15 by adding two additional sets of chains at a time as you move through your training weeks.

*If you are not ready to learn the double snatch yet, you may also use these chains to practice your single bell snatch.  Use the format detailed below if you are using a single kettlebell…

*Single Kettlebell Swing, High Pull, Snatch Chains

3 Chains

Set your interval timer to 1 minute intervals.  Each combined work/rest interval is 1 minute. Each work interval is about 40 seconds (20 seconds each side) and then rest the remaining 20 seconds of the 1 minute interval.

1 double bell swing —>  1 double bell high pull  —>  1 double bell snatch Right x 3 chains
swing switch
1 double bell swing  —>  1 double bell high pull  —>  1 double bell snatch Left x 3 chains
(20 seconds recovery then repeat 3 single bell chains each side)

Repeat 10 to 15 sets of these chains.  I recommend to start with 10 chains and build up to the 15 by adding two additional sets of chains at a time as you move through your training weeks.

Yours in Strength & Movement,

Artemis Scantalides

artemis@ironbodystudios.com

www.ironbodystudios.com

By Brandon Hetzler, SFG Team Leader

The commercial with the meathead that keeps rambling “I pick things up and put them down” makes me chuckle every time I see it. For one reason it is kind of humorous. On a bit of a more realistic note, it is kind of true when it comes to the world of strength training. Specifically, the perception of getting strong. Anyone with time, intensity, and some level of vanity can become strong — it’s proven in almost every gym around the world. The first question is “at what price?”, and the second question is “does that strength serve a purpose?” Tweet This

Usually the price paid is pain, injury, and feeling like an eighty-year-old every morning. Unless that meathead mentality is abandoned and strength is approached as a skill. The subtleties of loading a movement pattern are where the skill of strength lies, not in the mere fact that weight is moved and gravity is momentarily overcome. One of these subtleties is blending the neurodevelopmental sequence into strength training.

How many people have shoulder pain that is associated with strength training? According to some, that number can be as high as 4 out of 5. Seems a bit high to me, but in any instance, points to a significant problem — a lot of people are hurting themselves by “picking things up and putting them down”. As adults, we assume we are smarter and better educated than when we were children. In most instances that is correct, except for when it comes to moving — which strength training (when done right is) is loading movement.

Any toddler could give a workshop to adults on how to move well. Who taught us how to move when we were infants? No one! We learned it on our own and only progressed to higher-level movement skills when we had mastered the lower-level movement skills. We essentially went from lying flat on our back to overcoming gravity and walking within 12-14 months! That’s significant improvement in a very short time frame.

How does the neurodevelopmental sequence have anything to do with the skill of strength and shoulder injuries? When was the last time you saw a 2-year-old with shoulder pain just from being active? They push up, roll, run, fall, hang from things, pull up, fall again, and make it impossible for adults to match what they do. All injury free. Why is this?

First, they are given unlimited mobility — that is our gift at the time of birth. The progression to overcome gravity is essentially us developing the stability to support all that mobility we were blessed with. If stability is not gained, movement doesn’t happen and the neurodevelopmental sequence hits a speed bump — until stability is found. So, great mobility with a progressive increase in stability — sounds like a great recipe for authentic movement and getting stronger.

How can we apply this to being a grown-up and picking things up and putting them down? More to the point, how do we apply this in a manner to develop the skill of strength specifically to improve shoulder stability when pressing (horizontally or vertically)? Let’s look at the basic plank — or what people often “call” a plank.

Ask anyone to do a plank and they will know what you are talking about, the question is what will they give you for technique. Usually, you will get something that resembles a plank but with scapulas that look like the dorsal fins from jaws and/or an arch in the low back that is reminiscent of a dehydrated cartoon horse traipsing across the desert. Nevermind their head position (probably sagging to the ground) or the fact that they are turning blue from holding their breath. So, how does this have anything to do with the neurodevelopmental sequence?

1. Breathing — breath holding is a survival mechanism, specifically surviving a position or movement that compromises the body. Not good to hold the breath — unless we are talking HIGH level lifters that have mastered their breath skills to enhance their performance, but we are a long way from that in a plank.

2. Prone position — this may be (in my professional opinion) THE most important position during the neurodevelopmental that no one acknowledges. This position is where we establish the first weight bearing joint in the body — the AC joint of the shoulder. This lays the foundation for language skills, writing, fine motor skills of the hand, and upper body strength. A lot going on in such a simple position.

3. Hand position — after the face and the genitals, the hands and feet take up the most sensory space in brain. Meaning we get a TON of sensory information that affects our movements from our hands and feet.

4. Transitional Stability — kind of an oxymoron, but the key to the neurodevelopmental sequence is being able to carry the gained stability to the next postural level. Being stable in the presence of movement is huge in the case of pressing loads away from the body. Scapular movement (instability) when the arm is moving a load is the recipe for disaster.

Now, how does one apply this to pressing? At a Barbell workshop taught by Pavel and Jeff O’Connor, Jeff made the statement of “always be press ready” when pressing. Seems simple, but again the subtleties raise their head and this is one of the subtleties that carries dramatic effects to performance and shoulder health. The shoulder is the most unstable joint in the body and the most mobile — not a great combination. Keeping pelvis, trunk, and scapular stability during the press movement is vital to pressing strength and shoulder health.

Pressing from a standing plank is the ideal press posture, but how does one transfer a plank to a pressing, standing plank? My solution — the Press Plank. You need a smooth floor, socks (or a towel), and an attention to detail.

Here are the steps:

1. Begin lying flat on your belly with your arms in the rack position (you will be laying with your arms tucked under you, hands below your chin, elbows tight to the ribs) and your feet on the smooth surface.

2. Tighten everything from the glutes to the toes (hip extension, knee extension, ankle dorsiflexion).

3. Tighten the abs (do it right and the belly will lift off the ground, without a change in position at the shoulders.)

4. Dig the elbows into the ground and press your body away from your hands maintaining the high total body tension.

5. Breathe deep into the belly though the nose. Inhale on the way towards the ground, exhale sharply through pursed lips on the press portion. At the top position, take a nice deep diaphragmatic breath through the nose without losing any tension.

Essentially, with the press plank we are manipulating gravity — we are establishing a great plank position (it’s funny how starting in the position that babies start in on their belly and pressing back like they do to get up on their knees locks the scapula to the trunk, almost like we were designed for that to happen…) and pressing. Nail this, then stand up and recreate it. Standing plank, press ready, now press!

For Jimmy (my photo subject), a former college football player training with me for a regional football combine, this resulted in 2 things:

• Improving his 225 bench press reps from 11 to 18 in just 4 weeks (not long enough to physiologically develop more strength). Also, this was a PR for him. Keep in mind he had 4 years of strength training while in college at a mid-major university.

• A disappearance of shoulder discomfort with anything overhead that had nagged him his entire collegiate career.

Give it a try! Who knew reverting back to a toddler could help you press.

By Pavel Tsatsouline, Chairman

 
Seconds after this iconic photo was taken in 1942, this young officer leading his men into assault, Alexey Yeremenko, was killed.

God rest in peace the strong souls of the warriors who gave their lives for a just cause, from the ruins of Stalingrad to the deserts of Iraq and the mountains of Afghanistan.  We will never forget.
 

 
For the living doing their duty today, here is a training tip.

A Marine in the middle of a firefight is not going to have the luxury of using OSHA’s guidelines—“Use your legs, not your back!”—when picking up a fallen comrade or moving heavy kit. The following exercise from the arsenal of Russian hockey players is supposed to condition one’s back against ergonomically unfriendly loading. This is what the late Dr. Mel Siff called “injury prevention by imperfection training”. It is a risky strategy and you could get hurt, but you chose to risk a lot more when you put on your country’s uniform.

Deadlift a light kettlebell with both hands. Then hinge your hips to the side and slowly lower it to one of your heels. Straighten out and twist to the other side. 2-3 sets of 15-20 reps are traditionally performed.
 

 
I will finish this blog with a war song.  Gone for over thirty years, Vladimir Visotsky remains my favorite singer.  He stabbed with his lyrics and raw emotion.  But you do not need to understand the words to appreciate that He Did Not Return from the Battle is one of the best songs about the war ever written.

A soldier asks his brother-in-arms for a smoke and hears silence.  He is jolted with a reminder that his friend was killed in action the day before…

See Video Here

By Eric Moss SFG, SFB

 
A while back I was looking for a challenge, and decided to go for 50 consecutive pistol squats.  I could not find anyone performing this on YouTube, so I saw a unique opportunity to show people that it could be done (in real life, with video evidence, not just forum-talk).  I hoped, not to be seen as a show-off, but to inspire people to do things that they wouldn’t normally do.
 
The four-minute mile was something that no one thought would ever be beaten, until Roger Bannister did it and then all of a sudden a bunch more did it too.  I halfway expected this to occur with my 50 consecutive pistol squats video but alas, as of writing this article, I have yet to see another.  If that is because people don’t know how to get there, then as Pavel says, “If you don’t know how, I’ll teach you.  If you don’t want to, I’ll make you.”
 
It’s actually kind of funny about that last part because everything you need to know about how to do 50 pistol squats has already been taught by Pavel already.
 
 
Let me warn you ahead of time though, this isn’t fun.  Not even a little bit.
 
 
First, read, reread and read the Naked Warrior again both for guidance in pistol technique and for programming.  If there is one near you I would highly recommend finding an SFB instructor to teach you how to do a pistol squat.  If you can, go through the course also, because if you can’t do a pistol correctly one time then you sure as heck aren’t going to do it correctly for the forty-nine times that come afterwards.  Pay particular attention to the section on Greasing the Groove because that program is a foolproof plan for progress. It’s the fastest way to strength and you should get strong first.  Before I did this I had already done a pistol while racking two 24kg kettlebells.
 
The next book to read multiple times would be Power to the People.  If you wonder why a book about programming the deadlift be useful for pistols, it’s the programming part that counts.  Read up on the benefits of frequent training and also read up on the wave cycle because truth be told, what I did is simply a variation of that.
 
When I was talking to Pavel about my 50 pistol squat feat, he asked how my feet and ankles felt and my response was “Awful”.  When you are doing a lot of pistols in a row, the constant contraction that is used to stabilize your feet tends to make them ache and tighten up so you are going to want to be able to keep your ankles mobile.  There is a foot mobility complex in the SFB manual that you are going to want to learn either from the course, or from a certified SFB instructor.  Learn the complex, but don’t make it a religion.
 
 
Since programming typically changes the intensity, density or volume, with this being a “pistol squat without external load” specific program, only one of those factors is going to be able to be manipulated.  That would be the volume.

During the first week or two you would start by “Greasing the Groove” of the pistol to make sure that technique is there and to ensure proficiency.  You should be able to get at least 8 consecutive reps before switching to the wave cycle. You want to train below what you are capable of until it is time for you to go above and beyond.  Just trust me on that.

When it’s time to switch to the wave-inspired cycle, reread how it’s done in Power to the People.  High-frequency training is combined with progressive overload (below your max) each day followed with a back off.  This time, however, instead of adding plates for sets of 5 you are adding reps. On day one start with 1 rep and then add 1 rep, just one rep every day for a week.  During the start of the second week, back off on the reps but make sure it’s higher then the first week.

Here’s how it looks in application.

Day 1- 1 rep
Day 2- 2 reps
Day 3- 3 reps
Day 4- 4 reps
Day 5- 5 reps
Days 6 and 7- rest
Day 8- 2 reps
Day 9- 3 reps
Day 10- 4 reps
Day 11- 5 reps
Day 12- 6 reps
Days 13 and 14- rest
Day 15- 3 reps
Day 16- 4 reps
Day 17- 5 reps
Day 18- 6 reps
Day 19- 7 reps
Day 20 and 21- rest

Etc.

Observe how it builds up and backs off.
 
As the numbers start to climb you are going to change the increments because the volume starts to add up and it is miserable and the CNS seems to react to bigger jumps anyways.  So instead of 1 + 2 + 3 + 4 + 5 spread over the week, it would be 5 + 10 + 15 + 20 + 25 starting on Day 30.   During the final week you are probably going to want to split it up with a couple rest days in between.  Trust me you won’t want to do 40 consecutive pistols the day before you do 50.  Save your strength, it will still be there next week.  As an example let’s say the hypothetical week starts on a Monday.

Monday-10 reps
Tuesday-20 reps
Wednesday-30 reps
Thursday- rest
Friday-40 reps
Saturday- rest
Sunday- rest
Monday-50 reps and BAM…you’ve done it!

 
Here are some notes that you might find useful as well.

• I found the greatest success by doing only one set during the wave cycle because the volume adds up and can quickly burn you out if you aren’t careful.
• Make sure you have plenty of space around you.  There will be reps that get a little shaky and cause you to lose your balance somewhat and you will want to have room to jump around to catch your bearings and regain control.
• Only use tension during the reps for stability and control.  Being overly tense between reps will rob you of your enduring strength reserves.  Relax somewhat while still being stable between reps.
• Hold your breath during reps. This will help keep you stable so that you don’t stumble around.
• Keep small objects on the floor that are well out of reach or have marks on the wall.  Keeping your eyes fixed on something will help you keep your balance.
• Resting the unloaded foot on the loaded one can help prevent your hip flexors from becoming overly tight and will minimize unnecessary energy usage.
• Take plenty of time after training one leg before training the other, even a couple hours if you can spare it.
• Ignore the “shiny things” until you’ve accomplished your goal.  Hang in there…it’s very easy to get distracted on this program.

 
Even though this is a pistol-specific program, in reality it can be used for any exercise you wish to pile reps on.  I used it to get to 12 consecutive pistols with 32kg, 10 pull-ups with a weight belt carrying 24kg, and twenty-something handstand pushups.  Follow the principles of building up, backing off, milking strength, progressive overload and having a reasonable level of frequency in your training, and strength success will be yours.

To get 12 consecutive weighted pistols, (first make sure you can do weighted pistols, then) follow the same cycle.  Same goes for weighted pull-ups or handstand pushups.
 
I will lay it out again:

Spend a couple weeks practicing weighted pistols or the loaded exercise of your choice following the grease the groove program.  Then follow the same cycle as written.  You can add a second set that is naked (unloaded) if you wish.

Day 1- 1 rep loaded 1 rep naked
Day 2- 2 reps loaded 2 reps naked
Day 3- 3 reps loaded 3 reps naked
Day 4- 4 reps loaded 4 reps naked
Day 5- 5 reps loaded 5 reps naked
Days 6 and 7- rest
Day 8- 2 reps loaded 2 reps naked
Day 9- 3 reps loaded 3 reps naked
Day 10- 4 reps loaded 4 reps naked
Day 11- 5 reps loaded 5 reps naked
Day 12- 6 reps loaded 6 reps naked
Days 13 and 14- rest
Day 15- 3 reps loaded 3 reps naked
Day 16- 4 reps loaded 4 reps naked
Day 17-5 reps loaded 5 reps naked
Day 18- 6 reps loaded 6 reps naked
Day 19- 7 reps loaded 7 reps naked
Day 20 and 21- rest

For handstand pushups done without added weight, follow the same exact program as the pistols.  I’ll be honest, I don’t know how much farther you can go past 20 with handstand pushups, partially because I don’t know for how long you are going to want to be upside down, and also because legs can take more abuse then the upper body usually can.
 
If you have any questions please feel free to drop me a line on the forum or send an email to Eric@EricMossFitness.com

Power and physical awesomeness to you!

Eric Moss is an SFG and SFB certified instructor with a group personal training studio in Parsippany New Jersey.  During his spare time he runs an outspoken fitness blog and is a professional Old Time Performing Strongman.

Visit his websites http://www.EricJMoss.com and http://www.EricMossFitness.com for more info.
 
 
 

By Kenton Boutwell, SFG II

Part 1 Intro

I’ll never forget the first time I witnessed the Beast Tamer challenge.

It was during my level one SFG kettlebell instructor certification in Philadelphia last year. Known in the fitness industry as one of the most challenging—and daring—tests of strength, the Beast Tamer is a trio of rigorous exercises using a 48 kg bell known as “The Beast.”

In order to become a “Beast Tamer,” one is required to complete a strict military press, a pistol, and a tactical pull-up.

Only one guy attempted the challenge. He was big, and ripped, or “swole” as I like to call it, and who I thought to be the next Beast Tamer. His press went up easily, and his pistol squat was on point. Despite several valiant attempts, he didn’t quite have the pull-up in him, thus proving aesthetics does not always equate to brute strength.

At that point I knew this was not just something I wanted to do, it was something I would do. After researching further, I didn’t understand why so few people had achieved or even attempted this challenge, but then I picked up the beast, and I immediately understood why. The idea of becoming a Beast Tamer at first was only a thought but once I came up with the appropriate formula I decided to tame this Beast. The formula was simple…..”Get Stronger.”

I knew I couldn’t accomplish all of this on my own so I sought help from one of the best in the strength game, my mentor and close friend, the Iron Tamer, MSFG David Whitley.  I got in touch with him immediately and mentioned to him that I wanted to become a Beast Tamer.  We decided that I would do the challenge at my SFG Level II kettlebell instructor certification at the Dome of Strength in Chicago. Notice I said “do” and not “attempt.” (This will come into play later.)

The certification was in April and I decided to sign up and begin training for the Beast Tamer in mid-January.  This would give me a full 14 weeks to prepare. I consulted with Dave regarding programming and the training began.

Looking back on this experience, there are three major elements that contributed to me getting stronger:

1. Expert Coaches

2. Mindset

3. Very Specific Training

Don’t be afraid to seek out help. If you want to excel in life, you will need appropriate guidance from experts in the industry. A good coach can speed your progress considerably by helping you avoid their pitfalls and mistakes. Never forget you are always a student first. I received guidance from David Whitley during my training and also from another strength coach Matt Poe, later into the training.  Without guidance from these guys I would not have been able to conquer this challenge.

As I mentioned earlier, the guy I saw attempt the beast tamer was massive. I weighed in at 172, making me one of the lightest tamers—if not the lightest within StrongFirst—when I attempted the challenge. To put things into perspective, strength is not just about mass. Mass will only get you so far.

To really excel, you need an unyielding mindset. The mind and body must be one. One meaning there is no separation between the two. They should function as an inseparable unit. When you grip that bell to perform a specific movement, the task at hand should be an automatic pattern because you’ve grooved the mind and body to be one.

Each lift requires an intense focus, a drive and a solid determination in order to tame the beast. I cannot stress your mindset enough.  You must be very focused and driven. In the strength business, this is especially important when lifting heavy. My mindset has gotten me through many grinds and helped keep me setting new PR’s linearly. If your mindset is in the right place you will have heightened mind and body awareness which will transfer over into all that you do.

I use meditation techniques as part of my training and recommend that you do also. Breathing, imagery, and outlook are a few of the major mental aspects of my training.  Breathing is essential for life and therefore a major determinant in your strength and technical abilities.  Proper execution of inhalation and exhalation should be a part of your training. Visualization will also aid in your technical abilities and outlook.  A positive outlook (i.e. knowing I would do, not attempt the challenge) will help you stay motivated to continue training and also allow you to overcome obstacles in a proactive and constructive way. Trust me when I say there will always be setbacks in your training, and it’s how you choose to respond that will determine your success or failure. Being truly StrongFirst includes mental as well as physical training.

And then, of course, there is the training aspect—very specific training that is. Most people will have one or maybe two lifts they are exceptional at. Typically there will be at least one problem area.  For me, it was the press. So this problematic area will require the most effort and focus.  Proper programming and adherence is a must. Create a plan and stick to it.  The plan may change, of course, depending on how your training unfolds. Just be sure to make the necessary adjustments and continue to get stronger. In the future installments, I will address each lift: pull-up, press, and pistol, and finally, tie them all together.

Kenton Boutwell is a StrongFirst Girya Level 2 Kettlebell Instructor, American College of Sports Medicine certified Personal Trainer, USA Weightlifting Sports Performance Coach, CrossFit Level 1 Trainer,  Precision Nutrition Level 1 and Functional Movement Screen certified professional. Boutwell has worked with men, women, and youth of all ages, experience, and fitness levels, from novices to skilled athletes. He earned his bachelors from the University of Southern Mississippi and is currently pursuing a M.S. in Exercise Science at Middle Tennessee State University. A native of Mississippi, he currently resides in Nashville, Tennessee.  For more information please visit www.kbfitness.com

by Iron Tamer Dave Whitley, Master SFG

 
This is a program that I have used for improving the double KB military press. It was inspired by Steve Justa’s singles routines, which call for a high volume of weekly singles and small but regular weight jumps every week.

The challenge here was that the original program calls for 5-10lb jumps each week and all my pairs of kettlebells are 4kg jumps each, making the total increase 8kg or about 18lbs. I didn’t want to use mismatched sizes, so I opted to go for gradual increases in volume.

Rather than add weight every week, I added reps until I was doing sets of 2 every other set, then I went up in weight. Using the program outlined below, I went from 2×36 for a max single to 2×44 in about 10 weeks.

Justa’s original program from his book Rock, Iron, Steel had a few different variations. One of them has you lifting seven days per week and I knew that was not going to fit into my life schedule, so I chose his “every other day” option. This will have you lifting 7 times in 2 weeks on a schedule that looks like this:

Week one: Lift on Mon, Wed, Fri & Sun.
Week two: Lift on Tues, Thur & Saturday. After this, repeat the same schedule in two week blocks.
Do 30 singles with 1-2 minutes rest between each set. When you reach 30 you are done.
Next session add 5lbs and repeat. Add 5lbs every session. Every couple of weeks, check your 1RM to make sure you are working around the 70% mark.
 
 
Here is the quick start:

1. Determine 1RM. This sounds simple enough. Grab a pair of kettlebells and press them. If you can press them more than once they are not your 1 rep max. If you cannot press them at all they are not your one rep max. The trick here is that your 1RM may be in between sizes. If you can get a 2 reps with 2×28 and cannot press 2x32kg at all, use 2×28 as your 1RM.
2. Calculate 70%. Sticking with out 2x28kg example, we multiple 28 time .70 and get 19.6. Round that up to a pair of 20kg and you are all set.
3. Get to pressing. Pressing 70-ish% of a 1RM will seem very easy, mostly because it is. That’s OK. Let the volume do the work. The astute observer will recognize this whole thing as an organized Greasing of the Groove. Do 30 singles the first session and focus on precision of technique and speed of each rep. Rest 1-2 minutes between sets.
4. Increase. Here is where we depart from Justa’s program as written. Instead of adding 5lbs each session, we will add 5 REPS each session. Here is your two-week overview:

 
For the 2nd session do 25 single reps an 5 sets of 2 reps. I like to structure it like this: 1,1,1,1,1,2,1,1,1,1,1,2,1,1,1,1,1,2,1,1,1,1,1,2,1,1,1,1,1,2.

You can do the exact opposite of that too, beginning with a set of 2, then some singles, then another set of 2. For the sake of space, let’s refer to this as “1,1,1,1,1,2 x 5”, which give 30 total reps.

The 3rd session add 5 more total reps. which looks like 1,1,2 x 10 cycles, or 40 total reps.
Session 4: 1,2 x 15, for 45 total reps
Session 5: 1,2,2 x 10 for 50 total reps
Session 6: 30 sets of 2 reps.
Session 7: Test your 1RM and adjust as needed. Repeat the whole process with the new weight.

There will come a time when you you will not be able to make all the reps. When this happens, focus on getting as many extra reps as you can and then pick back up in the next session.

Happy pressing.
 
 

 
Iron Tamer Dave Whitley is a Master SFG and performing oldetime strongman. He lives and teaches at his StrengthDojo in Nashville TN. He also travels all over the world teaching and bending things. Visit his website www.irontamer.com
 
 
 
 

By Pavel Tsatsouline, Chairman

 
It is an axiom: if you want to bench big, you must arch big.  An arch shortens the range of motion, puts you into a much stronger decline press angle, pre-stretches the pecs, and puts the shoulders in a much safer position.

The problem is, an excessive arch, such as the one demonstrated by the young lady in the photo above, is very hard on the lower back.  Elite competitors understand the risks and accept them as a part of the sport.  If you do not compete in powerlifting and bench to get stronger for some other application, you have no business arching your lower back like them.  Force your chest out, pinch your shoulder blades together, and this will arch your back just enough.

But you can and should use one professional technique called the “lateral arch”.  If you look at the crown of a lifter’s head, the lateral arch goes from shoulder to shoulder.  It brings the scapulae together while spreading the chest out from shoulder to shoulder, as opposed to from the neck down, as the back arch does.
 
 

 
At the StrongFirst Lifter certification we teach a number of exercises to develop the lateral arch.   The first has an additional benefit of improving the extension of the thoracic spine—your upper back.  It is a passive stretch with a yoga block.

Set the block on what would be the book spine if it were a book.  Lie on it lengthwise, the top end at mid T-spine.  Place a folded towel under your head to limit the neck extension and enable you stay in the stretch longer.  Push your shoulders towards your feet and relax your arms on the floor, the palms up.  Stay in the stretch for minutes, “oozing” over the block, developing T-spine extension and the lateral arch.  Come out of the stretch by slowly rolling to your side rather than sitting up.

Vary the placement of the top of the block under different sections of your T-spine.  Higher is more advanced.
 
 

 
The kettlebell arm-bar is a real game changer for your lateral arch.  This exercise with many unexpected “what the hell effects”—such as improved roundhouse kicking power—is too subtle to teach in text or video.  I strongly urge you to get a lesson from an SFG certified kettlebell instructor.
 
 

 
Arthur B. Jones who benched 562 pounds raw and drug free at 242 pounds of bodyweight famously quipped, “There is a difference between lifting more and actually getting stronger”.

The traditional lower back arch just lets you lift more.  The lateral arch does both.

Power and health to your benches!
 
 

By Dan Cenidoza, CSCS, SFG

2-1-3

The 2-1-3 workout is a complex made up of 2 cleans, 1 press, 3 squats; with double kettlebells. It’s another beautifully simple creation of Dan John and it’s used as a SFG grad workout. When performed at the correct pace and with the appropriate sized kettlebells, it’s one of the best workouts I’ve ever done. The ratio of pull/push/squat and the order the exercises are performed is perfect. The workout can be done with or without a partner and there are multiple paths you can take for progression.

I will detail my progressions with the 2-1-3 at another time but first I want to reiterate that this is done at SFG instructor certifications. It’s not for everybody.

Kettlebell newcomers should not be using double kettlebells until they’ve mastered the 1-arm versions of each exercise.
 

CPSq

The CPSq is the 1-arm equivalent to the 2-1-3 and its performed 1 clean, 1 press, 1 squat, switch hands.

The CPSq is good for technique work.
The CPSq is good if you don’t have pairs of kettlebells. The CPSq is good if you want to get as strong as possible. The CPSq is good warm up for the 2-1-3.

All you need is 3 progressively heavier bells in 4kg or 8kg increments with the heaviest bell being something you can press for 5-8 reps. Here is 6+ months of training you can do with them:

Take 6 weeks to work up to 5 rounds with heaviest weight
Take 6 weeks to work up to 5 rounds with heaviest weight, decreasing rest to 1:1
Take 6 weeks to work up to 5 rounds with heaviest weight, no put downs performed as CPSq, CPSq, etc.

Take 6 weeks to work up to 5 rounds with heaviest weight no put downs performed as CCPPSqSq, etc. as shown in the video below.

Simple workouts like the 2-1-3 and CPSq are better because they are great starting points. There are so many ways to build on them by manipulating set/reps/resistance/ work:rest.

If you are familiar with programming you could look at the above “6 week workouts” and see multiple ways to work through those weeks using ladders, straight sets, 5x5x5, 5-3-1, moving targets and other programs. There is no right or wrong way if there is progression towards your training goals.

Likewise, if you are experienced with double kettlebells, you could progress from the 2-1-3, using the same progressions in the 6 week cycles as above; cycling heavier weights, decreasing rest, no put downs, etc.

Here’s an example:

Here’s a couple targets to reach for after an SFG cert. Some of these I have achieved and some I am still working on. Adjust your weights accordingly.

CPSq x 48kg
CPSq x 20rds 1:1 work:rest 2-1-3 x 48kgs
2-1-3 x 20rds 1:1 work rest

Enjoy!
 

Dan Cenidoza is a personal trainer, performing strongman and owner of Art & Strength in Baltimore, MD.

Art & Strength – Where Strength is an Art Form
8019 Belair rd, Suite 12, Baltimore, MD, 21236
410-657-2307
www.artandstrength.com
artandstrength@gmail.com

By Danny Clark, SFG

 
This past November marked my greatest athletic accomplishment of my life:

Representing Team USA at the FILA World Grappling Championships in Krakow, Poland and taking home the bronze medal.

Afterwards, Pavel asked me to write an article on my approach to strength and conditioning for the sport of Brazilian Jiu Jitsu.  “Simple enough,” I thought to myself initially.

After some more thinking, I realized the scale of the task at hand and the complexity behind dissecting and analyzing the years of cross training schemes.  I started to wonder if there really was a way to sum up my approach.  It also brought up a critical question: “Should I attribute my success to the combination of the interdisciplinary skills I learned by spending time wrestling and studying judo, sombo, jiu jitsu and other related grappling arts over the course of 20 something years or was it my lifelong dedication to physical conditioning; specifically strength training?

Of course, both played a huge role in the accomplishment.  But, personally, what really distinguished my abilities as an athlete has been my willingness to develop my physical abilities, namely my strength, hand in hand with my technical abilities.  This combination has proven to be quite difficult or my adversaries to deal with even at the highest levels of competition.

As I began to analyze my tactics over the years for developing strength, I realized that the majority of my progress resulted from plenty of time mastering a few basic movements and principals.  Every time I found a weakness over the years, either in terms of strength or range of motion, I worked on using intelligent and purposeful protocols to balance that weak link into proportion with the rest of my body.  Likewise, every time I got an injury, I used the proper (simple) protocols and sufficient recovery time to allow myself to fully heal.  Using these protocols increased my sustainable athletic ability, which then prolonged my career enough to make some significant achievements.

I think many athletes, and sometimes even coaches, wrongly believe there is a trade-off between strength and technical ability.  I believe this fallacy stems from the “bodybuilders” who enter a random grappling or wrestling tournament and gas out after 30 seconds (it’s more common that you think).  Or maybe it’s the grapplers who only show up to practice once or twice a week but spend 5 days a week in the weight room either pumping up their pecs and biceps or “building core strength.”

Another obstacle that keeps many athletes away from strength training is the false concept that building strength is too time consuming since 3-5 hours a week is supposedly needed to hit all the major muscle groups (ie chest and tri’s day, back and bi’s day etc).  The reality is that a regularly practicing jiu jitsu fighter only needs 1-2 hours of additional strength work to see big improvements in their game.

The final common excuse I hear is the infamous fear of “getting too bulky.”  If only people realized how much work (both in terms of very heavy weights and equally heavy food) is required to get “bulky” muscles, I think their anxieties would be put to rest.

True strength movements hit the entire body as a unit instead of focusing on “muscle groups” and drastically increase the strength of the hips, which power virtually every movement in BJJ.

The program below is a practical approach to strength training for someone who is interested in supplementing their BJJ game based on a formula that I have applied time and time again over the years to prepare myself and others for the toughest of martial arts competitions.

The program is designed around movements I consider “essential” and are listed below:

Hinge – Deadlifts, Romanian Deadlifts, Olympic Lifts (advanced only)

Squat – Barbell/Kettlebell Front Squat, Pistol

Press –Overhead Press, Handstand Pushup, Bench Press, Pushup

Pull – (Weighted) Pullup, Barbell/Kettlebell/Dumbell Row

Others (superset into strength work) – Turkish Get-Up, Grip-Specific Work, Abdominal-Specific Work, External Rotations, Jump Training

Finishers – KB Swings, KB Snatches, KB Goblet Squats

Improvement Season Program (No tournaments within 8 weeks):

Strength Work

Day 1 – Hinge, Pull, Finisher

Day 2 – Squat, Push, Finisher

A Great Warm Up:  Joint Mobility, 15 Hip Hinges, 10 Halos per side, 10 Goblet Squats, 10 Pushups, 10 Explosive Sit-ups (mimicking a guard attack sit up), 15 Swings, 1 light TGU per side

Sets, Reps, Load:  Complete 3-5 sets per movement, depending on time availability.  You will be cycling your reps over the course of 4 weeks and adding progressively heavier loads.  For squats/hinges start with 6 reps per set for week 1 and drop 1 rep each week until you are down to 3-5 sets of 3 on week 4.  At week 5, start over at 6 reps.

For pushes/pulls, start with 3-5 sets of 10 reps per movement during week 1 and drop 2 reps each week until you are down to 3-5 sets of 4 during week 4.

Make sure the load is appropriate relative to the number of reps performed and, of course, never compromise technique.  Never “max out” or reach failure.

Include variety with exercise choices, but stick with the same movement every week for at least 1-2 full cycles if you are a novice lifter or learning a new variation of one of the movements.  Be smart and use proper progressions for the more challenging exercises such as pistols and handstand pushups.

Avoid overtraining.  Personally, I take a week off every 12 weeks, but there are various other strategies to avoid overtraining and long plateaus.

Superset in some of my favorite “other” movements, listed below:

• Turkish Get-Ups – Great for shoulder health and active recovery.
• Abdominal-Specific Work – Hanging Leg Raises and Bar Rotations.  That’s it.

Bar Rotations are performed by sticking the end of a barbell (usually wrapped in a cloth) into a corner.  Hold the other end of the bar with a baseball bat grip.  Your top hand should be at the top edge of the end of the barbell and your hips should be as square as possible to the corner.  “Wind up” your hips away from the bar and aggressively bump the bar with your hips to set it in motion.  Ride out the kinetic energy of the bar with almost straight arms until the bar is all the way on the other side of your hips.  Centrifugal force will keep the bar far away from your body.  You will rotate slightly on your feet as you perform this motion.  When executed properly, the bar should move with speed and your mid-section should be exhausted at the end of each set; not your shoulders or arms.  Never do more than 10 reps per side.  Work up to adding a 25 pound plate to the bar.

• Grip-Specific Work – Bodyweight bar hangs, Front loaded barbell hangs, Farmers Walks, Pipe Rollers, etc.
• External Rotations – Scarecrows, Resistance band and cable external rotations.  I always include these on push days.
• Jumps (advanced)– Vertical jump, broad jumps, lateral jumps, never more than 4 reps per set.

Rest:  3-5 minutes of active recovery between sets and supersets

Finishers: 10 minutes of classic kettlebell workouts with respectable bell sizes (swing/snatch/goblet squat ladders, pyramids, or intervals)

More Notes:  The time commitment here is minimal while the benefits are tremendous.  Start very light and have knowledgeable coaches provide constructive criticism to refine your technique to ensure you are actually building strength and not just getting better at cheating the movement.  Focus on the bodyweight varieties if you do not have access to a gym.  Re-access your progress every 2-3 months based on your training journal (and make sure you are thinking “wow, xxx lbs. used to feel kinda heavy”).

Conditioning Work

BJJ practice and the finishers following each strength workout should be sufficient to maintain baseline conditioning.  Run at a slow pace for at least ½ hour no more than 1 x per week to maintain aerobic conditioning if not getting enough conditioning during your BJJ practice.

Bonus: Flexibility Work

BJJ rewards a degree of flexibility beyond the average grappling art.  Take away the guesswork behind adding substantial flexibility and hop into a yoga class at least once a week.  My favorite styles are Ashtanga (a structured series of postures) and Vinyasa (a more varied, free flowing style).  You will be amazed with your progress within a few short weeks given you don’t crank yourself into an injured state by rushing and forcing.  If you don’t have time for a class, pop in a beginner DVD and practice for at least ½ hour at home.  An added bonus of taking yoga is the additional breath control you gain by practicing the “ujjayi” breathing.  I find this method helps me remember to breathe deep enough during competitions.

Competition Season Program (within 8 weeks of a tournament or series of tournaments):

Strength Work

Day 1 – Hinge, Pull, Finisher

Day 2 – Squat, Push, Finisher

Sets, Reps, Load:  After warming up, I recommend doing 2 sets of 6-8 reps for each squat/hinge movement with a relatively light to moderate load.  For pushes/pulls, I recommend 2 sets of 8-10 with a light/moderate load.  Include ample variety in exercise choices, but do not try anything brand new within 4 weeks of a big competition.

Rest:  1 minute between sets/supersets

More Notes:  Yes, the training split is still exactly the same.  There is no need to complicate things.  Since the focus of the last 8 weeks during this phase will be more on conditioning, strength workouts should be much briefer (as indicated by only 2 sets per movement).  I would recommend including plenty of grip oriented varieties of common strength movements such as towel or Gi grip pullups, thick bar deadlifts, and superset in plenty of static holds such as bar hangs and farmers walks.  Additionally, superset in some “squeezing strength” drills during your strength workouts or BJJ practices.

Squeezing Strength Drills:

30 seconds squeezing a foam roller as hard as you can:

1)     Rear Naked Choke Squeeze (left and right side)
2)     Triangle Squeeze (2 foam rollers, left and right side)
3)     Guillotine/Ankle Lock Squeeze (left and right side)
4)     Guard Squeeze (2 foam rollers)

Finisher:  Same, occasionally including some higher intensity protocols such as tabatas and breathing ladders

Conditioning Work

On top of more “live” sparring during BJJ practice and some additional road work, be sure to include at least 2 short sessions per week that are designed to push your mental toughness and anaerobic conditioning.  This can be accomplished in a multitude of settings and designs but make sure someone else is there to push you beyond your “comfort zone.”  Don’t injure yourself by being reckless.

So, there you have it:  A nice formula for approaching strength and conditioning with the purpose of enhancing your BJJ game.  The biggest question is… “Will you let your ego get in the way of your training?”  99% of athletes do.  Be the 1% that is willing to do what’s needed to succeed and continue to push the evolution of the sport.

Cheers!

Danny Clark, SFG

By Pavel Tsatsouline, Chairman and Oliver Quinn, SFG II

 
Congratulations to the winners of the Spring 2014 Tactical Strength Challenge!
 

Veteran of Royal Marines Ollie Quinn, SFG II is about to tell you how he trained to win the Men’s Elite Division.  I will add my commentary.

Ollie Quinn’s Path to Success in The Tactical Strength Challenge

When Pavel asked me to write a few words about my recent Tactical Strength Challenge win I have to say I felt honored, very fortunate…. and a little bit worried all at the same time.  After all, this was the man who at my first cert in 2011 gave my training a 180-degree turnaround with a hardstyle kick up the bee-hind!

The TSC was something I had my eye on for a while, and last April, after more than a few “what if’s” and much deliberation, I went for it.  My training plan for the event was simple, probably unique, and definitely convenient.

Deadlifts were performed once or twice per week.  If deadlifts were performed twice, the second day was a light day or double overhand axle deadlifts.  If performed once, the deadlifts were exchanged with Atlas stone loads to a platform.

Master SFG Dan John uses this type of a deadlift to teach one to squeeze rather than jerk pulls off the platform.

“Atlas stone” lifting is a strongman event.  Strongman competitors are well known for their deadlift prowess built through a variety of exercises for the back, midsection, hips, and grip.  These are the very same muscle groups emphasized by the TSC.

You must keep in mind that strongman events are known for a high rate of injuries.  While very result producing, some strongman lifts and exercises are not optimal ergonomically (like the “Russian hockey deadlift” from my recent blog).  Make sure that you have perfect mobility and deadlift mechanics before you take on the stones—under expert supervision.

The deadlifts were performed in circuit fashion, with a number of other exercises; farmer’s carries, weighted pullups, kettlebell military presses, log presses, keg/Atlas stone carries, and dips.

As you’ll see from my circuit below, nearly all the deadlifts are done while fatigued.

Circuit training with low reps is a very effective off-season modality for athletes from a lot of sports.  Dial in your technique before undertaking it.

While you should be limiting your rest between the sets, do not do it at the expense of the weight or skill.  Later in the article Ollie adds: “Rest as long as needed.”

Most BattleBells [Ollie’s gym] members had at least 2 days rest before the event.  This circuit led every single person I trained at BattleBells to a deadlift PR at the TSC.  Damian Melody pulled 463, Gearod Molloy 451, Shane Sammon 385.8, Patrina O’Brien 220, Lauren O’Malley 253, Vanessa Forde 264, Celine King 286. And last but not least, I managed 551, which I was thrilled with.

A sample circuit at BattleBells would look something like this:

The order of exercises is very important in a strength circuit.  One exercise can help or hurt the one before or after, or just be indifferent.  For instance, many Soviet Olympic weightlifters did dips after other lifts to decompress their spines.  This exactly what Ollie does after his deadlifts.  His choice of putting pullups before deads is also a solid one—but only because the pullups are weighted and low rep.  They will not fatigue the grip, lats, or abs but “facilitate” them, make them more awake for the upcoming deadlifts. 

Circuit notes 

• You start on whatever exercise you like.
• You perform one set of the given reps on one exercise, then move on to the next exercise.
• Rest as long as needed.
• Add sensible amounts of weight each week.  You shouldn’t have to summon god to finish any of the reps!

This is freestyle linear cycling.  When you train in this manner plan on about six weeks.  Work back from a realistic goal.

• Movement prep/warm up was completed before the circuit started: goblet squats, halos, stick hinges, plank, strict pushups, cobra, swings, etc.
• The Circuit was performed Thursdays and Saturdays.  Sundays were off.   The rest of the training week consisted of joining in the kettlebell class with students on Monday or Wednesday and practicing whatever skills I deemed fit on Tuesday.  Or, on Monday and Wednesday if I didn’t partake in the class.

I attribute a lot of my deadlift success at the TSC to the tension techniques learned at my first kettlebell RKC/SFG cert.

At a recent StrongFirst seminar 1,000-pound deadlifter Andy Bolton emphasized the importance of tension over and over and over.  Because tension = strength.

Walk up to the bar, don’t hesitate or overthink it, pull yourself towards the bar keeping your whole body under tension while inhaling sharply through the nose and squeezing your abs.  Look at the wall in front of you, grab the bar and squeeze the hell out of it.  Without a pause, take the slack out of the bar and explode back up, driving your feet into the ground to a total lockout!  This grip ‘n rip technique won’t work for everyone.  I like it.  It gives you less time to overthink the lift, but also less time to look at your set-up.  Important thing is that you find one that works for you… and get good at it.

Experience shows that in both powerlifting and weightlifting various types of dynamic start—diving to the bar, rocking several times before the start, etc.—are usually superior for the reasons Ollie lists plus the stretch reflex.  But make sure to master a static start first.

Pullups (weighted) were taken care of at the circuit too, same rep scheme as the deadlifts: 1, 2, 3, 2, 1.  I might start with a 20kg bell for 1, then 24kg for 2, 32kg or 28kg for 3, 32kg again but for 2.  Depending on how I felt that day I might finish with a 40kg or 44kg single pullup.

Remember this: if your strength endurance goal is within 20-25 reps, it can be reached by pure strength training alone.  You never need to do more than 5 reps in training if your goal is 25.

Once you get above this number—not very likely considering the added weight—then the training completely changes and becomes very complex.  Fortunately, a tactical operator does not need these high reps; he trains pullups to be able pull himself and his kit up over a wall, etc.

I concentrated on speed, and getting my chin as high above the bar as possible.  Just like the deadlifts, tension is the key here.  If you hang like a rag doll from a pullup bar and try to do a weighted pullup with a moderate weight, it’s a nonstarter.  I focused on getting a good hollow position, and breaking the bar in half with a thumbless grip before dropping into a dead hang.  After a brief pause, I would raise my knees slightly and attempt to chest bump every rep.  On the day I completed 14 reps with a 10kg plate attached.

Yes: tension first, speed second.  Ollie, you sound like your fellow Brit Andy Bolton.  A good company to be in.

It’s also worth mentioning here that about a month prior, whilst preparing for my numerous Beast Tamer attempts, I had completed a “Grease the Groove” program from Paul McIlroy, SFG II, which was of huge benefit to my pullups.

 GTG remains one of the—if not the—most reliable methods of building strength.  Its only downside is: not everyone has access to a pullup bar throughout the day.

Finally, I count myself as lucky in that snatches always came fairly natural to me.  In preparation for the challenge, apart from some easy snatches with my students, I was only snatching with the 32kg bell once per week.  Initially, I started on 5/5 OTMEM (on the minute, every minute) for 5 minutes and worked my way up to a comfortable 8/8 OTMEM with a 32kg bell.  This was sufficient to see me to 100 reps in the 5 minutes for the event.

Simple yet solid strategy.  Something you must not overlook is the strength component demanded by 32kg kettlebell snatches.  To a strong athlete it feels like a 24kg.  Ollie’s deadlift has helped.

I was more than happy with that score on the day, but if I were to compete again, I would look to complete a program with a lot more volume, and waving of the load.  With a program similar to the one outlined by Jason Marshall in the article section on the StrongFirst website, I’m certain I could find at least 15 more reps.

I highly recommend Jason’s article on TSC preparation.

So there you have it, that’s how I did it.  No frills.  No voodoo.  And very enjoyable.  Whatever way you prepare, I can’t recommend competing at a TSC highly enough.

 
 
Ladies and gentlemen, SFGs, mark your calendars. October 4 is the next TSC.  Nothing like a deadline and a clear goal to supercharge your training!

Read the rules, sign up, and compete.

Are you are ready to host a Tactical Strength Challenge?  E-mail TSC Coordinator, Senior SFG Andrea U-Shi Chang at TSC@strongfirst.com.

5.11 Tactical is sponsoring the event again and there are cool prizes for the winners.  Visit the 5.11 online store to appreciate the quality of their products.

I will write personalized deadlift or pullup programs for the 20 people whose names will be randomly drawn from the first 100 registrants.

Sign up today.  Up your training tomorrow.

By Eric Frohardt, SFG

I’ve been training with kettlebells since 2005.  I’ve been training with firearms even longer. My experience with both led me to the conclusion that there are a LOT of similarities between the two.  During one of the breaks at a recent SFG cert where I was assisting, I mentioned this to Pavel.  He asked me if I would write a guest blog on that topic.

In both firearms training and kettlebell training “The Best Do the Basics Better”.  Training needs to be kept simple!  Is what I’m doing repeatable in a stressful situation?  Am I spending too much time figuring out what I’m supposed to do for today’s practice/training?

 
Firearms skills have their own “fundamentals”: stance, grip, presentation, sight alignment, trigger control, recoil management, follow thru, economy of motion and self critique.

In stressful situations, our fine motor skills deteriorate.  So, we hope to have engrained them through hours and hours of “perfect machine-like practice”.  We do what we can to maximize gross motor skills and engrain the fine motor skills.  Trigger control being the fundamental most of us struggle with.

It always happens at our facility in Denver.  A new shooter is starting to get pretty good and is getting bored with basic drills.  He moves on to more advanced drills without laying a deep foundation.  He regresses.  The shooters who spend more time on the basics are able to build a taller pyramid.

Enter the technique called “dry fire”squeezing the trigger of your firearm without a round in the chamber.  To illustrate the importance of dry fire, consider the story of Dave Westerhout.  Mr. Westerhout is known as one of the founders of the International Practical Shooting Confederation (IPSC) and a trainer for the Rhodesia Defense Force.  In the late 70’s, ammunition was particularly scarce in the African nation of Rhodesia.  This ammunition shortage was due in large part to how unpopular Rhodesia was politically. The native African population was disenfranchised and Rhodesia was breaking away from the British Empire.  Other nations weren’t recognizing them as a nation and multiple trade sanctions were imposed.  One side effect of these sanctions was an extreme ammunition shortage.

Westerhout adapted to the severe ammunition shortage the only way he knew how: dry fire practice.  He conducted experiments with two groups of soldiers.  One would use live fire, the other dry fire.  The results were impressive.  The dry fire group was outscoring the live fire group!  This convinced the leadership to adopt the dry fire practice for the entire force.

Then, in 1977 at the first World Practical Pistol Championship, the Rhodesian team produced some astounding results.  Dave Westerhout took the first place and another Rhodesian took the second, the Rhodesian team won the overall team event!

An American took the third place.  All of this happened when the US was considered the dominant force in competitive shooting.  All of this happened while Rhodesia faced an ammo shortage.  How is this possible?—Lots of dry fire!

The advantages of dry fire are obvious.  You can do it in your home very quickly and easily.  You are not driving somewhere and spending money on range time or ammo.  You are getting a LOT of repetition and working on the most difficult of all fundamentals—the trigger control.  Anyone can squeeze a trigger.  Anyone can align the sights.  Can you maintain sight alignment through a smooth yet quick trigger squeeze?  If not, DRY FIRE!  Start with what takes the least time and costs the least money.  Add complexity later!

Now, it should be noted: Dry fire practice does NOT fully replace live fire training.  It is just a great supplemental training tool.  There are certain fundamentals you just can’t practice without sending rounds down range.  For starters, you can’t practice Recoil Management. This stands to reason, as it’s hard to practice managing a gun’s recoil w/out feeling it recoil in your hands.  Secondly, you can’t practice the Follow Through. In this instance, that simply means you can’t get a feel for how quickly you can get the gun back on target and send additional rounds down range (should it be necessary).  All of that aside, you can practice the most difficult fundamental with dry fire training: the Trigger Control.

Another similarity I noticed is that Frequency Trumps Duration.  click to tweet

Are you training only once in awhile for a long dragged out session that leaves you wiped out?  Or are you training more frequently for shorter periods leaving you “stronger or better” than when you started?

Your kettlebell instructor will teach you to look at your kettlebell training as practice.  Practice the moves and learn how to generate tension.  Engrain the fundamentals so that they become muscle memory.

The best ability is “availability”.  Are you “available” to train again in a day or two or did you go too hard today?  If you are constantly pushing the envelope, you will miss practice sessions.  In the long term, you’ll be stronger and more fit if you don’t train to failure and when you leave stronger than when you started.  You will trick yourself into doing lots of volume by doing these short sessions with strength moves that are not to failure.  Obviously, it’s necessary to push yourself once in awhile.  After doing so, take it easy.  Manage your recovery.  Follow with lower volume and build back up.

The same holds true in firearms training.  It is very easy to burn out!  Remember, practice doesn’t make perfect.  Perfect, machine-like practice makes perfect!  It’s better to shoot weekly for 30 minutes than twice a year for multiple hours.  Shooting skills can be extremely perishable.  Of course, if we have the time and money, we can get REALLY good by attending weekend or even week-long clinics.  But not all of us do.  Even if we do, it’s best to keep sharp by frequent and perfect practice.  Even just shooting a little bit twice a month is better than once or twice a year for extended periods of time.  Find a range with membership options and take full advantage of it!

In almost all branches of the military and law enforcement communities there is a simple expression: “You Train How You Fight.”  This simply means that what you do in training you will do in combat or in a real life situation.  Don’t expect to do anything other than what you have already engrained.  If you are not yet able to do it under stress without thinking, than it hasn’t yet been engrained.

How does this apply to kettlebell training?  Simple: the technique has to be so engrained that you can flawlessly execute it even when tired.  Otherwise, you are increasing your chance of injury.  Specifically, you need to be concentrating during your training even on the small details.  An example would be always parking the bell safely after a set, regardless of how tired you are.  Make the mental effort to do so EVERY time.  That is just one example.  There are others.  Make sure every point of performance is perfect.  Master the movement, weight and repetition will come.  It’s a lot like the previously mentioned “the best do the basics better”.  If you are always making sure that you are PRACTICING proper technique, it will become engrained.  Then, when you are doing your hard workouts (again, once in awhile) or as some would say “doing battle with your kettlebell”, the technique will be engrained.  You’ll be tired, but you’ll park the bell safely. You will be much less likely to hurt yourself.  Did I mention how important it is to be “available” for the next workout?

There is an obvious correlation for this saying in firearms training.  If you practice it enough, it will become engrained.  If you reload your magazine while manipulating your firearm in your “work-space” every time… you’ll do it under stress.  If you are always preparing the trigger and using verbal cues to remind yourself to do so, it will become engrained.  You’ll do it when it counts.  If you are always obtaining a second sight picture and preparing to fire again, you’ll be more prepared for real life situations that may require more than one shot.  These are just a few of the myriad of examples of this.  “We don’t rise to the occasion… we fall to our level of training.” 

The final point I will make has been alluded to throughout the article.  I have seen it a lot in both kettlebell and firearms training.  Someone reads a few articles, watches some YouTube videos or maybe even buys a book and thinks he knows it all.  They don’t think they need an instructor.  What they fail to realize is just how valuable an instructor can be.  You can’t very easily watch your own technique.  Even if you could (mirrors/videos), it’s unlikely that you’ll be able to correct it through mental cues and other techniques.

I fell into this category for awhile with my own kettlebell training.  Then one day, I attended one of Pavel’s kettlebell certifications.  My technique was fixed.  I got stronger and more athletic and all while spending less time “working out”.  (Hint: I stopped “working out” and started “practicing!”)

Take the time up front.  Invest the money early.  Get solid instruction from a reputable kettlebell instructor who teaches the skills you are looking for, be it general preparation, competition, or something else.

The same holds true in firearms training.  You must begin with the end in mind!  If you want to simply be a good target shooter, find someone who is or has trained target marksmen.  If you want to compete in USPSA, IDPA, or similar shooting competitions, find people who have done so or who have a track record of teaching such competitors.  If you are only interested in being more prepared for realistic, concealed carry, self-defense situations—seek out instructors who have been there and done that.  In most cases, the best instructors for this type of shooting are those with military and/or law enforcement experience who have been in these situations and used certain tactics, techniques and procedures and have come out ALIVE!  There is a big difference between competition and tactical or self-defense training.  You want instructors whose methods are proven in combat… not in theory!

In kettlebell training and firearms training, your goals should drive your choice of instructor and method of training.  Your instructor should use proven techniques that help you obtain your goal or reach your objective.  As Dan John has said, “The path already exists.  Copy the path!” 

In summary:

1. Train with an objective in mind.  What is your goal?
2. The best do the basics better.  Have you mastered the basics yet?
3. Frequency trumps duration.  How often do you train?
4. You train how you fight.  Are you engraining good technique?
5. Get an instructor!  Are you qualified to teach yourself?

Eric Frohardt is an SFG Level I instructor.  He was medically retired from the Navy after over 11 years of service and now lives in Denver, CO.  Together with former teammate Sean Haberberger he owns and operates the BluCore Shooting Center and online gun, gear and ammo store BluCore Online Store.

The BluCore Shooting Center has a full service shooting center offering a gun store, gun range and firearms training program.  Their instructors are a mix of former Navy SEALs, Army Green Berets, Army Rangers, Delta operators, law enforcement SWAT officers and competitive shooters.  They recently opened a gun store in the Austin Texas area as well.