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Kettlebell Recommended Program for SFG I Kettlebell Certification

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joemac

Level 2 Valued Member
Hi.

I am a relatively healthy male 37 year old, with weight 70kg.
When at the gym I do not like to "work out", but instead I like to train towards a specific concrete standard or goal.
I have chosen as my goal the "SFG I Kettlebell Certification" because kettlebells bring me great pleasure.
I work with a StrongFirst "Elite" trainer to teach me each of the movements for the standard, which are the following:
  1. Swing (10 repetitions each side)
  2. Double Clean (5 repetitions)
  3. Press (5 repetitions each side)
  4. Double Front Squat (5 repetitions)
  5. Snatch (5 repetitions each side)
  6. Get-up (1 repetition each side)
As of now, I can do the following, which I do very slowly and carefully over time, rarely raising the weights.
  1. Swing (24kg, double handed, progressing toward single handed)
  2. Press (16kg, each side, progressing toward 24kg)
  3. Get-up (16kg, each side, progressing toward 24kg)
  4. Goblet Squat (no weight, on a slant board, 100 reps in 10 minutes, progressing toward feet on ground with 8kg)
  5. Also I train tactical pull-ups, but that is because they are fun, though I believe I have read that get-ups are excellent for pull-ups, this is the famous "what the hell effect"
So next I must have him teach me the following at a low weight:
  1. Double Clean
  2. Double Front Squat
  3. Snatch
But even if I learn each of these movements with good form at low weights, I still don't know how to actually set up a concrete daily training regimen with each of these movements to progress toward the final standards. If I am honest, I am just messing around in the gym. I never know which movement to do on which days, or how many reps to do on a day, or how much rests in between sets/reps, how much time to rest, or when to move up to a higher weight, or what aerobic to do.

I am very patient, and happy to stick to the same kb weight for a long time. I am not rushing. But I also don't wish to be inefficient and to waist time.

My ideal goal is to create a precise Excel spreadsheet for each day. Each row should be for a different day. Each column should be for one of the 6 movements. It should tell me precisely which of the 6 movements to do each day and how many sets/reps of each to do and at what weight.

Perhaps the schedule should be purely on a monthly basis. At the end of each month I evaluate my progress on each of the 6 movements, and decide whether or not to move up to a higher wait, or to stay where I am.

Does such a program exist?

Ilya
 
Hi.

I am a relatively healthy male 37 year old, with weight 70kg.
When at the gym I do not like to "work out", but instead I like to train towards a specific concrete standard or goal.
I have chosen as my goal the "SFG I Kettlebell Certification" because kettlebells bring me great pleasure.
I work with a StrongFirst "Elite" trainer to teach me each of the movements for the standard, which are the following:
  1. Swing (10 repetitions each side)
  2. Double Clean (5 repetitions)
  3. Press (5 repetitions each side)
  4. Double Front Squat (5 repetitions)
  5. Snatch (5 repetitions each side)
  6. Get-up (1 repetition each side)
As of now, I can do the following, which I do very slowly and carefully over time, rarely raising the weights.
  1. Swing (24kg, double handed, progressing toward single handed)
  2. Press (16kg, each side, progressing toward 24kg)
  3. Get-up (16kg, each side, progressing toward 24kg)
  4. Goblet Squat (no weight, on a slant board, 100 reps in 10 minutes, progressing toward feet on ground with 8kg)
  5. Also I train tactical pull-ups, but that is because they are fun, though I believe I have read that get-ups are excellent for pull-ups, this is the famous "what the hell effect"
So next I must have him teach me the following at a low weight:
  1. Double Clean
  2. Double Front Squat
  3. Snatch
But even if I learn each of these movements with good form at low weights, I still don't know how to actually set up a concrete daily training regimen with each of these movements to progress toward the final standards. If I am honest, I am just messing around in the gym. I never know which movement to do on which days, or how many reps to do on a day, or how much rests in between sets/reps, how much time to rest, or when to move up to a higher weight, or what aerobic to do.

I am very patient, and happy to stick to the same kb weight for a long time. I am not rushing. But I also don't wish to be inefficient and to waist time.

My ideal goal is to create a precise Excel spreadsheet for each day. Each row should be for a different day. Each column should be for one of the 6 movements. It should tell me precisely which of the 6 movements to do each day and how many sets/reps of each to do and at what weight.

Perhaps the schedule should be purely on a monthly basis. At the end of each month I evaluate my progress on each of the 6 movements, and decide whether or not to move up to a higher wait, or to stay where I am.

Does such a program exist?

Ilya
Have you talked to the SFG you are working with? In addition to teaching skill, many are also competent at designing training programs. I worked with one prior to my SFG1 and he was very willing to sketch out a flexible prep program for me (which I applied and what do you know - it worked out great!).

The other SFGs I've talked with have always been very generous sharing their time and knowledge to help. If you already have a connection with one, and they know your strengths, skills, and hangups - well that would be ideal compared to getting advice from people on the internet who don't. Setting up an Excel sheet would be up to you, but doable.

If you want very general recommendations, I really liked running the SFG1 Prep Guide. You can easily adjust the weights to what you are competent handling, but without knowing how to snatch or do double clean/front squat you would need to modify it a little until you do learn them.
 
Your SFG should have a course of action for you. You can also search this forum for numerous success stories and their programs. Then find what works best for you.
 
Yes that's the question I am going to ask..

What event are you eyeing so you can discuss with your instructor the plan of action
 
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