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Lee's Training Log: SFG1 Training

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OMG ! thanks @Anna C
that is what I did yesterday, I focused on having the "tsaa" with the hip snap and then finished the exhale as the bell was in lockout!
I cant tell you how happy I am to read that and that I was doing it correctly.

Sorry to take over your log Lee.

There's no better answer than the thorough one above @Anna C has done. The 4point I was mentioning was with the additional inhale/ exhale as I run out of air too quick the other way

a second quick-ish "inhale/exhale" can be added in lockout.

 
A quick thought or two.

Your double front squat looks real good. Per Anna C I'd say open the hips a bit more and when coming up "drive up with the fists" and really hug the KBs to the ribcage with the upper arms. It looks like the elbows are coming out a bit and while it helps get the weight up it puts added strain on the back. But that's picking nits, overall great!

When it comes to breathing and pacing in KB and the higher demand movements you have to think of the down portion as an additional effort. If the movement is too quick for a measured breathing pace, but demands are too high for a single breath per cycle, you have to cram an extra breath in where it complements the movement and add a slight pause to accommodate (even if only a mental one).

I tend to initiate backpressure in my breathing just prior to the effort by a half second or so. There might be no sound escaping or air coming out in that instant, but the system is pre-charged. This increases pressure in the circulatory system and helps stabilize the core so I'm driving the movement throughout and not reacting to the load.

Good stuff in your log!
 
A quick thought or two.

Your double front squat looks real good. Per Anna C I'd say open the hips a bit more and when coming up "drive up with the fists" and really hug the KBs to the ribcage with the upper arms. It looks like the elbows are coming out a bit and while it helps get the weight up it puts added strain on the back. But that's picking nits, overall great!

When it comes to breathing and pacing in KB and the higher demand movements you have to think of the down portion as an additional effort. If the movement is too quick for a measured breathing pace, but demands are too high for a single breath per cycle, you have to cram an extra breath in where it complements the movement and add a slight pause to accommodate (even if only a mental one).

I tend to initiate backpressure in my breathing just prior to the effort by a half second or so. There might be no sound escaping or air coming out in that instant, but the system is pre-charged. This increases pressure in the circulatory system and helps stabilize the core so I'm driving the movement throughout and not reacting to the load.

Good stuff in your log!

Thanks for the input, I'll get the bells tighter to the body. The points you've made have definitely helped, thank you! :)
 
I'll try and describe it. So I wasn't giving myself enough room on the drop and was more of an up down movement will less hinge. It was almost like having a little guided forward movement with the hands (not enough to throw you forward) on the drop which gave me more space and put me back into the path like the swing and load the hips better for the next Clean. It's a slight and subtle change, but feels better.

I think I know what you mean, but not sure. A correction on the clean "drop" is often to avoid casting, or throwing the kettlebells forward, so a quick drop is good. However, I always find it challenging to get them to go into the hinge with that quick drop. So you may have an extra cue there that I'm missing myself.

One teaching method we learned in SFG I is to drop them from the rack in to the hinge and then let go -- to actually throw the bells on the ground behind you (outside in the grass works well). The farther you can "throw" them back, the better your drop into the hinge is going to be. Maybe in doing that, we're doing the same correction?
 
SFG 1 Prep wk4 s2

Warmup:

Crawls
Goblet Squats
Bottoms up press

Session:

KBDL 3 x 5 @ 80kg
TGU 5 x 1 per arm @ 36kg
DBCL 5 x 5 @ 2 x 24kg
DBFSQ 5 x 5 @ 2 x 24kg

Mobility:

Windmill stick twists
Windmills @ 16kg
Full forward bend
Ground lunge
Frog
Full straddle
Downward dog

Notes:

•TGU focus on keeping hand inline with foot and knee when returning to the floor, different feeling to what I'm used to.

•Cleans felt good with a better hinge.

•Squats were good and body felt tight throughout. I could get down lower before having a slight pelvis tilt. This will improve as I work on my mobility.

Have a strong day everyone!
 
SFG Prep wk4 s3 & s4

Warmup: (both days)

Crawls
Goblet Squats
Bottoms up press

Session 3:

Press 1, 2, 3 x 5 @ 32kg & 28kg
1 h swings 10 x OTM x 30 @ 32kg
Falmers walks 4 x 90s @ 2 x 24kg

Notes:

•Press reps 1 & 2 were at 32kg, 3 reps were done @ 28kg.

•Swings were tough on the hands again. That's the last marathon swing session for a bit, my hands may appreciate it.

Session 4:

TGU 5 x 1 per arm @ 32kg
DBCL 5 x 5 @ 2 x 24kg
DBFSQ 5 x 5 @ 2 x 24kg

Notes:

•Dropped down on TGU weight as I wasn't 100% today.

•DBCL & DBFSQ both business as usual, nothing new to report.

End of week summary:

This has been a tough week, I've felt really tired as the week has gone on. However I've plugged through and got it done. I've had some great instruction at the beginning of the week, I feel further confident that my form is moving in the right direction. I've lost a further 2lbs like last week, which equates to 8lbs total over the last 3 weeks.

I've been reading "now what?" By Dan John, which was released the other day, and absorbing the information in there.

Have a strong day everyone!
 
SFG 1 Prep wk5 s1

Warmup:

Crawls
Goblet Squats
Bottoms up press

Session:

Press 5 x 1,2,3 @ 28kg
1h Swings 10 x OTM x 14 @ 36kg
Farmers walks 4 x 90s @ 2 x 24kg

Notes:

•Press felt good, I've dialled back to 28kg as the volume is building up. Rep 1 only @ 32kg.

•Swings felt good, especially after such high volume last week.

Have a strong day everyone!
 
SFG 1 Prep wk5 s2 & s3

Warmup: (both workouts)

Crawls
Goblet Squats
Bottoms up press

Session 2:

TGU 5 x 1 per arm @ 32kg
DBCL 5 x 5 @ 2 x 24kg
DBFSQ 5 x 5 @ 2 x 24kg

Session 3:

Press 5 x 1 @ 32 5 x 2, 3 @ 28kg
Snatch 10 x 10 20s rest per 2 x 10 @ 24kg
Farmers walks 4 x 90s @ 2 x 24kg

Notes:

•Snatch: I did it! I wasn't expecting that after not doing snatches in a while! I completed 100 with only 20s rest per 20 completed. It was just after 6mins total. Great progress in 4.5 weeks so far!

Have a strong day everyone!
 
Great work and progression!

I guess these endless swing sessions paid dividends in the snatch.

And I know the feeling about how easy it is to go up the weight when you cut down high volume as in your swings. When I go a bell up and sets down in Justafied Bent Pressing it almost feel like a half day off
 
Haven't been in the forum in awhile, but I see you are doing an SFG prep!

Perhaps your journal should be called "Doing (even) More Better!" Looking good and strong here!

Yes the title is a bit dated now lol! Hope the recovery is going well!
 
SFG1 Prep wk5 s4

Warmup:

Crawls
Goblet Squats
Bottoms up press

Session:

TGU 5 x 1 per arm @ 32kg
DBCL 5 x 5 @ 2 x 24kg
DBFSQ 5 x 5 @ 2 x 24kg

Notes:

•Cleans are feeling really good now, I'm going to up the weight next week.

•Squats are feeling better, and my breathing is more on point. Focusing on the 'tsaa' on the up movement. Back feels it's in neutral spine more.

Here is a contrast on my squat a few weeks ago and 5 reps done today...

Few weeks ago:


Today:


Have a strong day everyone!
 
Thanks @Mike Harrison ! It's feels much more solid now. I'm looking at including a yoga session once a week that I'm sure will also take care of mobility too (as well as daily work). Today's video is the first time I've seen my progress over the last few weeks. Really pleased!
 
SFG1 Prep wk6 s1

Warmup:

Crawls
Goblet Squats
Bottoms up press

Session:

Single Press 5 x 1,2,3,4 @ 28kg
1h Swings 16 x 10 45s rest between sets @ 36kg
Farmers walks 4 x 90s @ 2 x 24kg

Notes:

•Press: felt good, slight bit of upper body movement on the 4th reps, reigned it in on last few sets by tightening the cheeks and lats.

•Swings: Recovery was spot on between sets even with 15s less between sets. Grip was the limiting factor with these. Not sure whether my farmers walks haven't quite got my grip up to 36kg level yet, or if it's the powder coated bell. I'll try some liquid chalk on my next practice with the bell to find out.

Have a strong day everyone!
 
SFG1 Prep wk6 s2

Warmup:

Crawls
Goblet Squats
Bottoms up press

Session:

TGU 5 x 1 per arm @ 32kg
DBCL 5 x 5 @ 28kg
DBFSQ 5 x 5 @ 28kg
2h Swings 10 x 10 60s rest between sets @ 40kg

Notes:

•Cleans felt really good, even going up to the 28's. Had to double check the weights just in case I picked up the 24's by accident.

•Squats were good as well, after I did the cleans I felt good for squatting 28's. Same focus as I have been doing for the last few weeks, making space in the hips, maintaining tension, breathing.

•Swings were good, recovery between sets good, will use this weight next week on 5 x 20.

Have a strong day everyone!
 
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