all posts post new thread

Repeat Until Strong.

Pavel, thank you for the continuing inspiration!

Quick question: do you warm up with foam rolling, OS resets, and the S&S standard circuit?
 
Pavel, thank you for the continuing inspiration!

Quick question: do you warm up with foam rolling, OS resets, and the S&S standard circuit?

Quick answer - no.

I do my joint mobility stuff every morning, OS Resets daily (before MMA), kettlebell variety drills (SFG I and SFG II skills plus StrongFirst Resilient) 3x/week - I am always ready, no warmup needed. My warmup is usually 3 steps to the Beast before I start to swing it.
 
Weak-end: StrongFirst Kettlebell & Bodyweight Course in Berlin, Germany

Today's practice: From Solid to Sinister - Tactical Periodization


- goblet squats
- 5x40kg, 5x40 kg, 5x40 kg

2-1 (medium-low) one-arm swings - 10x40 kg, 10x40 kg, 10x40 kg, 10x40 kg, 10x40 OTM, always left, rest; right, rest. 100 swings total (sum of left and right).

2-1 (medium-low) get-ups - 1x40 kg, 1x40 kg,1x40 kg, 1x40 kg, 1x40 kg, always left+ right, rest, 10 get-ups total (sum of left and right).

Usual re-entry program after traveling. Easy.
 
Sometime there is this thing called "life" which gets in the way of your practice. Well... life.

Today's practice: From Solid to Sinister - Tactical Periodization


- goblet squats
- 5x4čkg, 5x44 kg, 5x44 kg

2-2 (medium-medium) one-arm swings - 10x44 kg, 10x44 kg, 10x44 kg, 10x44 kg, 10x44 OTM, always left, rest; right, rest. 100 swings total (sum of left and right).

2-2 (medium-medium) get-ups - 1x44 kg, 1x44 kg,1x44 kg, 1x44 kg, 1x44 kg, always left+ right, rest, 10 get-ups total (sum of left and right).
 
Yesterday's practice: From Solid to Sinister - Tactical Periodization

- goblet squats
- 5x40kg, 5x40 kg, 5x40 kg

2-1 (medium-low) one-arm swings - 10x40 kg, 10x40 kg, 10x40 kg, 10x40 kg, 10x40 OTM, always left, rest; right, rest. 100 swings total (sum of left and right).

2-1 (medium-low) get-ups - 1x40 kg, 1x40 kg,1x40 kg, 1x40 kg, 1x40 kg, always left+ right, rest, 10 get-ups total (sum of left and right).

Again, choice, not dice. Life.
 
Today's practice: From Solid to Sinister - Tactical Periodization

- goblet squats
- 5x40kg, 5x40 kg, 5x40 kg

2-1 (medium-low) one-arm swings - 10x40 kg, 10x40 kg, 10x40 kg, 10x40 kg, 10x40 OTM, always left, rest; right, rest. 100 swings total (sum of left and right).

2-1 (medium-low) get-ups - 1x40 kg, 1x40 kg,1x40 kg, 1x40 kg, 1x40 kg, always left+ right, rest, 10 get-ups total (sum of left and right).

And again, choice, not dice. Life.

Today's note

I strength train quite a few combat athletes, I practice and teach MMA, but so far, I have never coached anybody during a match. Today, 4 of my students had their very first MMA match, and I was in their corner for the very first time as well. Results?

- win by submission
- win by TKO
- win by decision
- lesson learned by decision

I am very proud of my guys. Humble, skillful, true gentlemen and true warriors.
 
Today's practice: From Solid to Sinister - Tactical Periodization

- goblet squats
- 5x48kg, 5x48 kg, 5x48 kg

1-3 (low-high) one-arm swings - 10x48 kg, 10x48 kg, 10x48 kg, 10x48 kg, OTM, always left, rest; right, rest. 80 swings total (sum of left and right).

2-3 (medium-high) get-ups - 1x48 kg, 1x48 kg,1x48 kg, 1x48 kg, 1x48 kg, always left+ right, rest, 10 get-ups total (sum of left and right).

- back on track
- an achievement unlocked - first time ever all 10 get-ups with 48. Sinister, here I come!
 
Today's practice: From Solid to Sinister - Tactical Periodization

- goblet squats
- 5x44kg, 5x44 kg, 5x44 kg

2-2 (medium-medium) one-arm swings - 10x44 kg, 10x44 kg, 10x44 kg, 10x44 kg, 10x44 kg, OTM, always left, rest; right, rest. 100 swings total (sum of left and right).

1-2 (low-medium) get-ups - 1x44 kg, 1x44 kg,1x44 kg, 1x44 kg, always left+ right, rest, 8 get-ups total (sum of left and right).

Comfortable.
 
As you know, I take care of S&C of many combat athletes, mainly MMA fighters - from various others gyms.

This Saturday my own 4 students (Chinese martial arts + MMA) had their amateur MMA debut.

Results:

- win by submission
- win by TKO
- win by decision
- loss by decision

Here are the videos:

-
-
-
-

All fighters used:

- StrongEndurance swings + pushups program
- Second Wind/Buteyko breathing exercises
- StrongEndurance glycolytic peaking (just 2-3 harder sessions before the fight).

I am very grateful to Pavel and all my StrongFirst teachers for providing the training methods and protocols.
 
Today's practice: From Solid to Sinister - Tactical Periodization

- goblet squats
- 5x48kg, 5x48 kg, 5x48 kg

1-3 (low-high) one-arm swings - 10x48 kg, 10x48 kg, 10x48 kg, 10x48 kg, OTM, always left, rest; right, rest. 80 swings total (sum of left and right).

2-3 (medium-high) get-ups - 1x48 kg, 1x48 kg,1x48 kg, 1x48 kg, 1x48 kg, always left+ right, rest, 10 get-ups total (sum of left and right).
 
Today's practice: From Solid to Sinister - Tactical Periodization

- goblet squats
- 5x44kg, 5x44 kg, 5x44 kg

2-2 (medium-medium) one-arm swings - 10x44 kg, 10x44 kg, 10x44 kg, 10x44 kg, 10x44 kg, OTM, always left, rest; right, rest. 100 swings total (sum of left and right).

1-2 (low-medium) get-ups - 1x44 kg, 1x44 kg,1x44 kg, 1x44 kg, always left+ right, rest, 8 get-ups total (sum of left and right).


Today's photo and congratulations

Congratulations to all new Team Leaders and Senior Instructors, and especially @Justyna Mackova . Well deserved, I am happy and very, very proud.

justyna-k-mackova-strongfirst-team-leader.jpg
 
Today's practice: From Solid to Sinister - Tactical Periodization

- goblet squats
- 5x48kg, 5x48 kg, 5x48 kg

3-3 (high-high) one-arm swings - 10x48 kg, 1x40 kg, 10x48 kg, 10x48 kg, 10x48 kg, 10x48 kg, OTM, always left, rest; right, rest. 120 swings total (sum of left and right).

3-3 (high-high) get-ups - 1x48 kg, 1x40 kg, 1x48 kg, 1x48 kg, 1x48 kg, 1x48 kg, always left+ right, rest, 12 get-ups total (sum of left and right).
 
Achievement unlocked!

Today I reached what Pavel calls “Timeless Sinister” - i.e. “Sinister” goal (100 swings with 48 kg and 10 get-ups with 48 kg), but without the 5 mins+10 mins time limit.

Btw., BW - 68 kg (I know I know, I am a small guy - but getting stronger!)

Happy! Sinister proper, here I come!

2017623773309986235_1048264045.jpg
 
Last edited:
Today's practice: From Solid to Sinister - Tactical Periodization

- goblet squats
- 5x40kg, 5x40 kg, 5x40 kg

1-1 (low-low) one-arm swings - 10x40kg, 10x40 kg, 10x40 kg, 10x40 kg, OTM, always left, rest; right, rest. 80 swings total (sum of left and right).

1-2 (low-medium) get-ups - 1x44 kg, 1x44 kg, 1x44 kg, 1x44 kg, always left+ right, rest, 8 get-ups total (sum of left and right).
 
Today's practice: From Solid to Sinister - Tactical Periodization

- goblet squats
- 5x36kg, 5x40 kg, 5x36 kg
- 1-1 (low-low) one-arm swings - 10x36kg, 10x44 kg, 10x36 kg, 10x36 kg, OTM, always left, rest; right, rest. 80 swings total (sum of left and right).
- 1-1 (low-low) get-ups - 1x32 kg, 1x40 kg, 1x32 kg, 1x32 kg, always left+ right, rest, 8 get-ups total (sum of left and right).

----

Start of the new (and probably last) cycle!

Notes:


- I will start to incorporate 56 kg into my one-arm swings. I want to have "strength reserve" for the S&S test.
- 56 kg for get-up ain't gonna happen (for time being). I will repeat the cycle with same weights, and focus on polishing the technique. I can do it all 10 reps with 48 kg, but I am still not happy with my right side. Moreover, it still feels quite heavy, and I feel I need deload.
 
Last edited:
Today's practice: From Solid to Sinister - Tactical Periodization

- goblet squats
- 5x40kg, 5x48 kg, 5x40 kg

  • 2-2 (medium-medium) one-arm swings - 10x40 kg, 10x48 kg, 10x40 kg, 10x40 kg, 10x40 kg, OTM, always left, rest; right, rest. 100 swings total (sum of left and right).
  • 2-2 (medium -medium) get-ups - 1x36 kg, 1x44 kg, 1x36 kg, 1x36 kg, 1x36 kg, always left+ right, rest, 10 get-ups total (sum of left and right).
 
Back
Top Bottom