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Kettlebell How do SFG qualified people train???

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Kozushi

Kozushi

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What do you experts do in your own training? I noticed for the SFG test there are 6 skills, not only two, so I'm guessing you train all 6 and even more?

I realize that S&S (which I'm following religiously these days) is intended as a base programme on top of which it is possible to do other things.
 
*1 day per week - Off

*6 days per week - walking, crawling all directions

*4 days per week - Kettlebell training; I use Dan John's "40 day" program, similar to Easy Strength where you pick 4-6 exercises and programming focus to practice.

*2 days per week - body-weight only training
 
@Kozushi you might like this article I wrote last year, which describes how I moved from S&S into SFG prep.

http://www.strongfirst.com/how-to-prepare-for-and-pass-your-sfg-level-i/

And moving on from there, it does seem to me that the SFG skills are maintained by more advanced/focused training which might not directly cover all of those bases, but I'll make sure of that in January as I get ready for SFG I re-cert and SFG II (which includes yet another set of skills!).
 
Well, i run now a program with goal of swinging 48kg 200times in 10 min and snatching 32kg x100 in 5
Day one - snatch OTM and TGU work OTM
Day 3- vo2max protocol and continous get ups (without Putina the bell down)
Day 4- SMK test with 40kg (200swings in10 min), 9 sets of kb front squats
Day 5 15 OTM 7/7 oas with the beast then TGU + Windmill heavier weigth 5x1
 
taedoju said:
Well, i run now a program with goal of swinging 48kg 200times in 10 min and snatching 32kg x100 in 5
Day one - snatch OTM and TGU work OTM
Day 3- vo2max protocol and continous get ups (without Putina the bell down)
Day 4- SMK test with 40kg (200swings in10 min), 9 sets of kb front squats
Day 5 15 OTM 7/7 oas with the beast then TGU + Windmill heavier weigth 5x1
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That's really interesting. You're Hercules reincarnated. That's way beyond anything I could even imagine doing.
 
natewhite39 said:
*1 day per week - Off

*6 days per week - walking, crawling all directions

*4 days per week - Kettlebell training; I use Dan John's "40 day" program, similar to Easy Strength where you pick 4-6 exercises and programming focus to practice.

*2 days per week - body-weight only training
Click to expand...
Interesting. I definitely think walking is important to stay healthy and to maintain a certain overall physical integrity in life.
 
Anna C said:
@Kozushi you might like this article I wrote last year, which describes how I moved from S&S into SFG prep.

How to Prepare for and Pass Your SFG Level I

And moving on from there, it does seem to me that the SFG skills are maintained by more advanced/focused training which might not directly cover all of those bases, but I'll make sure of that in January as I get ready for SFG I re-cert and SFG II (which includes yet another set of skills!).
Click to expand...
That is very helpful and very informative. Thank you! I just spent the last hour reading and rereading it.
 
I am going to do what I was told an switch to ROP from S&S and then eventually back, but if any of you were going to keep doing S&S as your base daily routine but wanted to incorporate the cool moves of ROP into that or onto that, might any of you have some ideas on how to do that? Of course, overtraining is the worry. Pavel wrote in the S&S book that S&S can be done alongside a "more serious lifting programme"(not exactly verbatim, but something to that effect). So, I wonder if the two could be combined.
 
Kozushi said:
Pavel wrote in the S&S book that S&S can be done alongside a "more serious lifting programme"(not exactly verbatim, but something to that effect). So, I wonder if the two could be combined.
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S&S gives instructions on how to do this.

-S-
 
I'm running through the Total Tension Complex with 10 OTM 10 snatches and S&S on the "off days". Once I'm through that i'm going to give a shot at "rite of simple and sinister" to finish off 2016. Not totally sure how this will look but I've got a few weeks to put it together.
 
I'm currently focusing on deadlifts and bench press, with kettlebell MP and pull-ups as secondary work. DL and BP 3x per week and MP and pull-ups 4-5 days per week. Saturday is my skill practice (heavy if I'm up for it) day where I'll work on bent pressing, get-ups, or just whatever I feel in the mood to work. Swings or snatches 3x per week on a H-L-M schedule.
 
I certified in August 2013 and then trained with Team Leader James Sjostrom for nearly 2 years. (Even coaches need coaches). Short answer? We run the same programs as everyone else on here, just with much closer attention to the finer details.

Before I certified I came up with all sorts of weird "mix & match" programs with tons of variables that gave me decent results, but the process of the cert training and the weekend itself taught me that nailing the fundamentals is what truly sets you apart.

At first I found it odd that we were constantly revisiting the classic programs like ROP. Having someone as nitpicky on technique as he is really helped though. I gained a lot more doing deep focus press ladders with a 24kg while he made sure I was doing them as perfectly as I could than I ever learned from solo practice with heavier bells.

When you're tired and someone is looking you in the eye and calling out your technique flaws, making sure you're zipping up, power breathing, and pulling the bell down from the sky, you "accidentally" get strong a lot faster than if you're just "getting the ladders in."

In a months time I PR'd on pullups, was repping a 32kg, and pressed a 36kg on both sides just doing ROP with a 24kg.

Lifting the weight isn't what makes you strong, lifting it strong makes you strong.

Pulse and glide when it comes to your training. When I trained up for my cert I didn't program 6 movements. I hit swings and presses hard and just practiced the rest of the lifts between the lines. It translated quite nicely with my 4:40 snatch test time.
 
Norski said:
I certified in August 2013 and then trained with Team Leader James Sjostrom for nearly 2 years. (Even coaches need coaches). Short answer? We run the same programs as everyone else on here, just with much closer attention to the finer details.

Before I certified I came up with all sorts of weird "mix & match" programs with tons of variables that gave me decent results, but the process of the cert training and the weekend itself taught me that nailing the fundamentals is what truly sets you apart.

At first I found it odd that we were constantly revisiting the classic programs like ROP. Having someone as nitpicky on technique as he is really helped though. I gained a lot more doing deep focus press ladders with a 24kg while he made sure I was doing them as perfectly as I could than I ever learned from solo practice with heavier bells.

When you're tired and someone is looking you in the eye and calling out your technique flaws, making sure you're zipping up, power breathing, and pulling the bell down from the sky, you "accidentally" get strong a lot faster than if you're just "getting the ladders in."

In a months time I PR'd on pullups, was repping a 32kg, and pressed a 36kg on both sides just doing ROP with a 24kg.

Lifting the weight isn't what makes you strong, lifting it strong makes you strong.

Pulse and glide when it comes to your training. When I trained up for my cert I didn't program 6 movements. I hit swings and presses hard and just practiced the rest of the lifts between the lines. It translated quite nicely with my 4:40 snatch test time.
Click to expand...
That is all very valuable information and kind of confirms some of my suspicions about the importance of very few key movements over multiplicity.
 
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