Jacob DeRossett
Level 4 Valued Member
Hello,
Newly certified instructor and relatively new to kettlebell training and StrongFirst. I wish I would have found this site in 2003 when I started training, but alas, I am here now!
Background:
At 12 years old I would ride the bus to Walmart after school each day where I wait for my mom to finish work. I read every magazine in the store I could find that talked about training, diet etc. I've been thinking about exercise constantly ever since.
I have a diverse physical background, a proper master of none; shooting sports, American football, cheerleading, ultimate frisbee, powerlifting, judo, BJJ, Crossfit, olympic weightlifting, strongman. I got off the school bus at Walmart as a 12 year old, while waiting for my mom to get finish work, I would read every magazine in the store that talked about training, diet etc. I've been thinking about exercise constantly ever since.
Current training:
One thing that attracted me about kettlebell training is the accessibility, healing components, and the general unobtrusiveness of the kettlebell. I love that I can elicit a potent physical response, in a short amount of time, and have plenty of energy for other forms of movement (as you'll see from my log). I love experimenting with multiple things at once and I choose protocols that allow that. In the coming months I will maintain what you see now, but, towards the end of the year I plan on beginning my pursuit of Sinister. Enjoy!
Abbreviations:
Q&D =" The Quick and The Dead" by Pavel
GGP = "Great Game Protocol" by Pavel Macek
OAPU = One Arm Push-up
CARS = Controlled Articular Rotations
Programing:
Q&D MWF: Week 3
-dice roll to determine sets and reps.
-speed push-ups with a float at the top
-one arm 32kg swings
-two arm 32kg swings (I'm waiting on my 40kg bell, I'm sure I'll test out of the 32kg)
-not yet using over speed eccentrics
Steel Club Training TTH: Week 3 (15lb club)
-two hand shield casts
-two hand inside circles
-two hand outside circles
-each hand is done EMOTM plenty of rest each time.
-week 1: 10x5 / 10x6
-week 2: 8x7 / 8x8
-week 3: 6x9 / 6x10
GGP MWF (after Q&D)
-10-20 hindu push-ups
-20-40 hindu squats
-10-20 T-spine bridges
-slowly working these numbers up each session to eventually triple digits per exercises. (hopefully).
OAPU & Pistols TTH (after steel club)
-3-5 sets
-1-3 reps
-building these up because I have a outdoor class I'm teaching and need these to demo tension techniques.
Daily work:
-CARS standing
-GGP arm swings 50-100 reps
-Pressing RESET
-Neck training
-Calf training
-PT stretches for (QL ,calf, hip flexor, psoas, glutes)
Newly certified instructor and relatively new to kettlebell training and StrongFirst. I wish I would have found this site in 2003 when I started training, but alas, I am here now!
Background:
At 12 years old I would ride the bus to Walmart after school each day where I wait for my mom to finish work. I read every magazine in the store I could find that talked about training, diet etc. I've been thinking about exercise constantly ever since.
I have a diverse physical background, a proper master of none; shooting sports, American football, cheerleading, ultimate frisbee, powerlifting, judo, BJJ, Crossfit, olympic weightlifting, strongman. I got off the school bus at Walmart as a 12 year old, while waiting for my mom to get finish work, I would read every magazine in the store that talked about training, diet etc. I've been thinking about exercise constantly ever since.
Current training:
One thing that attracted me about kettlebell training is the accessibility, healing components, and the general unobtrusiveness of the kettlebell. I love that I can elicit a potent physical response, in a short amount of time, and have plenty of energy for other forms of movement (as you'll see from my log). I love experimenting with multiple things at once and I choose protocols that allow that. In the coming months I will maintain what you see now, but, towards the end of the year I plan on beginning my pursuit of Sinister. Enjoy!
Abbreviations:
Q&D =" The Quick and The Dead" by Pavel
GGP = "Great Game Protocol" by Pavel Macek
OAPU = One Arm Push-up
CARS = Controlled Articular Rotations
Programing:
Q&D MWF: Week 3
-dice roll to determine sets and reps.
-speed push-ups with a float at the top
-one arm 32kg swings
-two arm 32kg swings (I'm waiting on my 40kg bell, I'm sure I'll test out of the 32kg)
-not yet using over speed eccentrics
Steel Club Training TTH: Week 3 (15lb club)
-two hand shield casts
-two hand inside circles
-two hand outside circles
-each hand is done EMOTM plenty of rest each time.
-week 1: 10x5 / 10x6
-week 2: 8x7 / 8x8
-week 3: 6x9 / 6x10
GGP MWF (after Q&D)
-10-20 hindu push-ups
-20-40 hindu squats
-10-20 T-spine bridges
-slowly working these numbers up each session to eventually triple digits per exercises. (hopefully).
OAPU & Pistols TTH (after steel club)
-3-5 sets
-1-3 reps
-building these up because I have a outdoor class I'm teaching and need these to demo tension techniques.
Daily work:
-CARS standing
-GGP arm swings 50-100 reps
-Pressing RESET
-Neck training
-Calf training
-PT stretches for (QL ,calf, hip flexor, psoas, glutes)
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