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Kettlebell SFG 1 peaking strategies

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Jordan Vaughan

Level 4 Valued Member
Certified Instructor
I have my SFG 1 certification in early October and training is going well. I am able to meet all strength standards.

I am asking how others have prepared for the SFG 1 certification in the last 2-4 weeks leading up to the certification.

Any thoughts would be greatly appreciated!
 
@Jordan Vaughan, I don't have an answer for you directly, but this

sfg preparation site:strongfirst.com

plugged into Google yields quite a few results. You might want to have a look.

-S-
 
Yes I think I do, I’ve only ever done it once- about 9 months ago. But I’m a lot stronger and conditioned now...

A candidate at my SFG I had never before attempted a snatch test. It ended about as well as one would expect. Not having attempted one in 9 months is akin to not having done one at all. I suggest you get a few more in the bag to where you can knock it out without any worry because nothing prepares you for the snatch test like . . . practicing the snatch test.
 
@Jordan Vaughan, I don't have an answer for you directly, but this

sfg preparation site:strongfirst.com

plugged into Google yields quite a few results. You might want to have a look.

-S-
Thanks Steve. I have read the peaking article by Dan John a handful of times and it provides a lot of very useful information.

I was wandering what others have had success with in the past.
 
A candidate at my SFG I had never before attempted a snatch test. It ended about as well as one would expect. Not having attempted one in 9 months is akin to not having done one at all. I suggest you get a few more in the bag to where you can knock it out without any worry because nothing prepares you for the snatch test like . . . practicing the snatch test.

I have one scheduled for next Friday, I’m nearing the end of Strong Endurance protocol 523A it will be interested to see if only low rep and high power ballistics will prepare me well enough.
 
Read the standards and then read again. Video yourself and check off against the standards. You will pick up a “metric ton” from the instructors over the weekend but you want to be close to the standards going in. The TGU has a heavy focus so again make sure you are comfortable with that and all it’s intricacies.

Work out a rep count for the snatch test and stick to it. Use of a heavier bell up to the 32kg for up to 10/10 OTM works well to make the 24 feel lighter.
Good luck. You’ll love it
 
I've just started training (now in week 2) for the SFG 1 myself, which is scheduled for November in Prague with our awesome @Pavel Macek. I'm following @Brett Jones' SFG Prep Guide, and as per Pavel's advice the plan is to peak with Craig Marker's Energy Systems and the Snatch Test to ensure that I am indeed ready for the snatch test. I'm really looking forward to attending the certification, which I'm sure will be a life-experience of note! :)
 
it will be interested to see if only low rep and high power ballistics will prepare me well enough.

In my experience, unless you have a significant strength reserve, like using 32kg or more for long sessions of many repeats, low rep intervals will not get the job done by themselves. At best you will be able to struggle through it.

The low rep intervals can lay a good foundation, but (also in my experience) you need specific training with extended sets. For instance, the set/rep scheme that I and a lot of others prefer is 20/20/15/15/10/10/10 (although most people split the last 10 into 5/5, I prefer to start and finish on my dominant hand with one fewer hand switch). To make this work, sets of 20 have to be very comfortable, and that is not going to come from practicing with only sets of 5. Many others go with shorter sets, such as 10/10 throughout, but you are still working continuously for 4-5 minutes (I also strongly recommend being able to complete the test without putting the bell down -- it's possible to do it with breaks, but I find that the time and effort of parking the bell and restarting from a dead stop is not worth the amount of rest you get).

Specific practice with extended sets and practicing the test itself will reveal your weaknesses (Grip strength/endurance? Hip power/endurance? Running out of breath?) and allow you to adjust your training accordingly.

There's also the mental comfort level of practicing the test regularly so you have confidence you can do it, you get a feel for the pacing and set/rep scheme that work for you, and you can stay relaxed despite fatigue or discomfort.

Finally, if your lockout position does not allow you to comfortably support the bell with your structure and alignment, and you have to fight too much to keep the bell overhead with muscle power, you accumulate fatigue much faster, and this is something you don't necessarily notice when only doing short sets. If your lockout position is restricted, an ounce of better mobility can be worth a pound of strength and stamina.

Good luck. You have plenty of time to make sure you have the test squared away, and doing so will remove a lot of stress from the cert and make it easier to focus on learning.
 
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I've just started training (now in week 2) for the SFG 1 myself, which is scheduled for November in Prague with our awesome @Pavel Macek. I'm following @Brett Jones' SFG Prep Guide, and as per Pavel's advice the plan is to peak with Craig Marker's Energy Systems and the Snatch Test to ensure that I am indeed ready for the snatch test. I'm really looking forward to attending the certification, which I'm sure will be a life-experience of note! :)

Looking forward to see you in Prague!
 
Be pretty strict on the technique tests. If you can meet your standards any day of the week and they look sharp, then you're set. Just keep training them to get stronger and keep a decent edge on them. Taper near the event, like Dan John recommends in his program. Maybe get some eyes on you to make sure you're good.

As far as the snatch test goes, if you're due for one, great. Now is the perfect time. Since you've been snatching, I think you're set up great to test and see where you are, adjust as needed and start a new cycle of something. Close to the test itself, 3-4 weeks out, I like to cut some endurance work and sub in glycolytic peaking with snatch sprints.
I like getting used to snatching fast, and using one bell up. Maybe even two bells up. Get the feel of the burn a bit. Taper that off and go into the cert and blow the test out of the water. It still kind of sucks, but you'll have passed.

Sprints I've used - 1min on (or 2 or 3), rest as needed, repeat 2-3x. Or time your rest periods. Shorter sprints = shorter rest. Longer sprints = lots of rest. Got this from my local Team Leader (something close to it at least) and it helped me a lot.
 
@Jordan Vaughan
Don't forget the ST comes the morning after two long days training and learning, adrenaline cancels out soreness and fatigue, but only to a point.. so there's that factor to consider.
You'll be fine if you train well and have the ST handled. Good luck and have fun!
 
Yep you need to get 1-2 more just to be sure you know you own it.
I am, in a weird sort of way, looking forward to testing on Friday. I have been snatching with the 32kg for repeats of up to 30 minutes, along with 2x24kg for double swings.
 
Read the standards and then read again. Video yourself and check off against the standards. You will pick up a “metric ton” from the instructors over the weekend but you want to be close to the standards going in. The TGU has a heavy focus so again make sure you are comfortable with that and all it’s intricacies.

Work out a rep count for the snatch test and stick to it. Use of a heavier bell up to the 32kg for up to 10/10 OTM works well to make the 24 feel lighter.
Good luck. You’ll love it

I watch the standards video on an almost daily basis, I have been wanting to become certified for 2-3 years now but only be old enough this October. I have worked technique with Team Leader Clare Booth and other SGFs, I have things to work on but in my mind I am near enough the SFG technique standard but, as always, things can be better.

People who I have spoken with have all seemed to have success by working with a heavier bell, I guess it's a must to be Strong First!
 
I've just started training (now in week 2) for the SFG 1 myself, which is scheduled for November in Prague with our awesome @Pavel Macek. I'm following @Brett Jones' SFG Prep Guide, and as per Pavel's advice the plan is to peak with Craig Marker's Energy Systems and the Snatch Test to ensure that I am indeed ready for the snatch test. I'm really looking forward to attending the certification, which I'm sure will be a life-experience of note! :)
Best of luck to you! I had forgotten about Craig Marker's article.
 
In my experience, unless you have a significant strength reserve, like using 32kg or more for long sessions of many repeats, low rep intervals will not get the job done by themselves. At best you will be able to struggle through it.

The low rep intervals can lay a good foundation, but (also in my experience) you need specific training with extended sets. For instance, the set/rep scheme that I and a lot of others prefer is 20/20/15/15/10/10/10 (although most people split the last 10 into 5/5, I prefer to start and finish on my dominant hand with one fewer hand switch). To make this work, sets of 20 have to be very comfortable, and that is not going to come from practicing with only sets of 5. Many others go with shorter sets, such as 10/10 throughout, but you are still working continuously for 4-5 minutes (I also strongly recommend being able to complete the test without putting the bell down -- it's possible to do it with breaks, but I find that the time and effort of parking the bell and restarting from a dead stop is not worth the amount of rest you get).

Specific practice with extended sets and practicing the test itself will reveal your weaknesses (Grip strength/endurance? Hip power/endurance? Running out of breath?) and allow you to adjust your training accordingly.

There's also the mental comfort level of practicing the test regularly so you have confidence you can do it, you get a feel for the pacing and set/rep scheme that work for you, and you can stay relaxed despite fatigue or discomfort.

Finally, if your lockout position does not allow you to comfortably support the bell with your structure and alignment, and you have to fight too much to keep the bell overhead with muscle power, you accumulate fatigue much faster, and this is something you don't necessarily notice when only doing short sets. If your lockout position is restricted, an ounce of better mobility can be worth a pound of strength and stamina.

Good luck. You have plenty of time to make sure you have the test squared away, and doing so will remove a lot of stress from the cert and make it easier to focus on learning.

Thanks for the reply!

I have been snatching the 32kg and swinging 2x24kg. I still have a good two and a half months of training, so I wanted to see how close I could get with repeats of 5.

Using what I learned at Strong Endurance, each session has started with a 2 minute sprint with either a 16kg or 20kg bell, which I hope has aided my snatching speed. I am going to go with the 20/20/15/15/10/10/5/5 rep scheme. I feel my biggest weakness is my strength, hence the low rep repeats. I try to boulder regularly and do plenty of farmers walks, so my grip has almost never let me down. I used to compete in Cross Country for Britain so my 'engine' has always managed to hold me up. I guess I will find out what I need to work on after this Friday after my snatch test.

Getting a couple more snatch tests in the bag will definitely help with the psychological side of things, enduring the 'burn' has been out of my training for a while now... It'll be interesting to see what happens.

I feel my lockout out position is comfortable, I have been working TGUs and overhead carries with 32kg+, which have definitely solidified that lockout position. I like how you put that though, 'an ounce of mobility, is worth a pound of strength and stamina'.

I will record the snatch test and let you know the result.
 
Be pretty strict on the technique tests. If you can meet your standards any day of the week and they look sharp, then you're set. Just keep training them to get stronger and keep a decent edge on them. Taper near the event, like Dan John recommends in his program. Maybe get some eyes on you to make sure you're good.

As far as the snatch test goes, if you're due for one, great. Now is the perfect time. Since you've been snatching, I think you're set up great to test and see where you are, adjust as needed and start a new cycle of something. Close to the test itself, 3-4 weeks out, I like to cut some endurance work and sub in glycolytic peaking with snatch sprints.
I like getting used to snatching fast, and using one bell up. Maybe even two bells up. Get the feel of the burn a bit. Taper that off and go into the cert and blow the test out of the water. It still kind of sucks, but you'll have passed.

Sprints I've used - 1min on (or 2 or 3), rest as needed, repeat 2-3x. Or time your rest periods. Shorter sprints = shorter rest. Longer sprints = lots of rest. Got this from my local Team Leader (something close to it at least) and it helped me a lot.

I've really tried to workshop my technique over the last few months and feel I have made significant progress, I was going to use some glycolytic peaking from the Strong Endurance manual 3-4 weeks out if I do not do so well in future tests.

I am going to run 524A from Strong Endurance next, with 32kg for the snatches and 40kg for single arm swings, doing this will hopefully make the 24kg feel light!
 
@Jordan Vaughan
Don't forget the ST comes the morning after two long days training and learning, adrenaline cancels out soreness and fatigue, but only to a point.. so there's that factor to consider.
You'll be fine if you train well and have the ST handled. Good luck and have fun!

I do something most days, which will hopefully get me used to the 3 consecutive intense days.

I'm sure I will love every minute of the weekend!
 
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