Roots
First Post
Hi Strongfirst enthousiasts!
I’m a 33 years young/old from Belgium very eager to explore the Strongfirst world and maybe go for a SFG1 certification somewhere in the spring of 2022 (+ maybe SFL).
I’m not a typical strong dude. So I can use some advice which method has the most chances to progress.
My goal is to add muscle mass and off course, become stronger.
With the important side note that I want to train very progressively to avoid any injuries.
I know they are somehow different goals, but more muscle mass somehow means more strength, so I hope I can develop both.
I guess strength will be the main reason of Strongfirst training. Off course this is no bodybuilding and I guess time under tension is not that much with mostly explosive, power movements, correct?
In the longterm my goals are, like most of you I guess, to be as “bulletproof” as possible for life. Strength, mobility, endurance, … all important aspects.
I want to be fit for all kind of adventures and be healthy in the long run.
I measure 180 cm and 73 kg (thats’ 5’11” and 161 pounds for my US friends
).
As I told you, I’m not a strong dude (but willing to put in the work to become one).
My 1RM back squat (only tested once) is 95 kg (=209 pounds). Deadlift was not tested, guess it’s not much higher or not higher at all. Weighted pull up is 27,5 kg extra load as 1RM. My bench press is very weak with only 62,5 kg (=137 pounds).
My BB military press is very, very weak at like 32 kg (71 pounds) for 3*10.
At this moment I don’t want to load heavier since I got a problem with my wrist (electric shock, probably due to a pinched nerve, in every eccentric phase of a rep).
I’m checking this out with a physiotherapist. This physio is FMS trained and told me that my posterior chain is not flexible enough and I should work on that.
I try to integrate some mobility work in my trainings.
I’m reading some of Dan John’s work and checked his strength standards. Well, I have a lot of work to do…
My trainings right now are mostly a 4-days upper/lower split divided in the main movements (ex. upper body session consists of 1 vertical pull, 1 horizontal pull, 1 vertical push, 1 horizontal push, lower body is alway a squat and hinge pattern, plus also carries and core work).
Mostly sets of 3*10 or 4*6-8.
I’m quite prone to injuries, often I have aches/pain in my shoulders, knees, elbows, hips, what not. I already had a shoulder surgery, due to that my mobility in my right shoulder will probably never be the same as before. I hate to say it but injuries and pains play quite a role in my life so far. I won’t give it too much attention, but it’s useful information to provide. Just starting a proven program will probably not always work in my case due to injuries that arise. Like most people (I guess) my trainings were often disrupted by injuries or pains that’s didn’t go away.
When I try KB shoulder presses right now, I have some difficulties with the KB leaning against my wrist/underarm giving some very unpleasant feelings (nothing serious as the other injuries I mentioned).
Maybe I just have to sit this one out, but any tips for this one or in this part of the game (or more training, more feeling for timing, correct grip, etc.)?
End of august I’ll attend a Strongfirst KB 101 and 201 workshop so I’ll improve my technique and overall knowledge.
In a meanwhile, what’s your opinion on the best way forward, knowing my goal is to attend and succeed an SFG1 certification (+getting stronger+hypertrophy)?
If I read the descriptions for the online program “Plan Strong” I’m probably not strong enough yet for this program.
Also, not flexible enough (cfr. weighted pistol).
(Which KB lifts do they mean btw, is that clean & press, military press, etc?)
—> Shop Custom Strength Plans, Plan Strong™ Custom Designed Strength Plan | StrongFirst
Quoted from the Plan Strong individualized plan:
There is no lower limit for barbell or kettlebell lifts.
So, when you are not strong enough, the recommendation is to start with the online Bodyweight Fundamentals.
—> StrongFirst: Training Center
Is this something you guys & girls would recommend in my case; the bodyweight fundamentals?
Even though some people recommend specific KB training before any BW training?
I know it’s a good thing to reach out to Strongfirst certified coach, but in a meanwhile, is there some advice?
Everybody is different, but what is somehow realistic in terms of planning, knowing I really need to build strength from the bottom up?
Are there other people out there who have experience with injuries specific to KB training, is it a bad idea to do so many “open chain” exercises when you are easy injured?
I know there are two different preparation guides for the SFG, but I guess they are quite heavy for a beginner (TGU with 32 kg, swings with 32 - 40 kg).
And I don’t understand the program completely.
Last but not least, would it be a good idea to try to get in the -68 kg BW category so the recommended KB weight for the SFG test would be 20 kg instead of 24 kg?
I ordered Enter the Kettlebell (RoP) btw, so I’ll definitely dive into that., FYI.
Apologies for the extensive post.
Many thanks, much appreciated!
Root
I’m a 33 years young/old from Belgium very eager to explore the Strongfirst world and maybe go for a SFG1 certification somewhere in the spring of 2022 (+ maybe SFL).
I’m not a typical strong dude. So I can use some advice which method has the most chances to progress.
My goal is to add muscle mass and off course, become stronger.
With the important side note that I want to train very progressively to avoid any injuries.
I know they are somehow different goals, but more muscle mass somehow means more strength, so I hope I can develop both.
I guess strength will be the main reason of Strongfirst training. Off course this is no bodybuilding and I guess time under tension is not that much with mostly explosive, power movements, correct?
In the longterm my goals are, like most of you I guess, to be as “bulletproof” as possible for life. Strength, mobility, endurance, … all important aspects.
I want to be fit for all kind of adventures and be healthy in the long run.
I measure 180 cm and 73 kg (thats’ 5’11” and 161 pounds for my US friends
).As I told you, I’m not a strong dude (but willing to put in the work to become one).
My 1RM back squat (only tested once) is 95 kg (=209 pounds). Deadlift was not tested, guess it’s not much higher or not higher at all. Weighted pull up is 27,5 kg extra load as 1RM. My bench press is very weak with only 62,5 kg (=137 pounds).
My BB military press is very, very weak at like 32 kg (71 pounds) for 3*10.
At this moment I don’t want to load heavier since I got a problem with my wrist (electric shock, probably due to a pinched nerve, in every eccentric phase of a rep).
I’m checking this out with a physiotherapist. This physio is FMS trained and told me that my posterior chain is not flexible enough and I should work on that.
I try to integrate some mobility work in my trainings.
I’m reading some of Dan John’s work and checked his strength standards. Well, I have a lot of work to do…
My trainings right now are mostly a 4-days upper/lower split divided in the main movements (ex. upper body session consists of 1 vertical pull, 1 horizontal pull, 1 vertical push, 1 horizontal push, lower body is alway a squat and hinge pattern, plus also carries and core work).
Mostly sets of 3*10 or 4*6-8.
I’m quite prone to injuries, often I have aches/pain in my shoulders, knees, elbows, hips, what not
. I already had a shoulder surgery, due to that my mobility in my right shoulder will probably never be the same as before. I hate to say it but injuries and pains play quite a role in my life so far. I won’t give it too much attention, but it’s useful information to provide. Just starting a proven program will probably not always work in my case due to injuries that arise. Like most people (I guess) my trainings were often disrupted by injuries or pains that’s didn’t go away.When I try KB shoulder presses right now, I have some difficulties with the KB leaning against my wrist/underarm giving some very unpleasant feelings (nothing serious as the other injuries I mentioned).
Maybe I just have to sit this one out, but any tips for this one or in this part of the game (or more training, more feeling for timing, correct grip, etc.)?
End of august I’ll attend a Strongfirst KB 101 and 201 workshop so I’ll improve my technique and overall knowledge.
In a meanwhile, what’s your opinion on the best way forward, knowing my goal is to attend and succeed an SFG1 certification (+getting stronger+hypertrophy)?
If I read the descriptions for the online program “Plan Strong” I’m probably not strong enough yet for this program.
Also, not flexible enough (cfr. weighted pistol).
(Which KB lifts do they mean btw, is that clean & press, military press, etc?)
—> Shop Custom Strength Plans, Plan Strong™ Custom Designed Strength Plan | StrongFirst
Quoted from the Plan Strong individualized plan:
There is no lower limit for barbell or kettlebell lifts.
- In kettlebell lifts, if your 1RM is less than or equal to 24kg, you will need to have available kettlebells with jumps of 2kg between sizes (e.g. 10kg, 12kg, 14kg, 16kg, 18kg, 20kg, 22kg).
- In pullups, dips, and pistols you must be strong enough to do your chosen exercise with more than 1/3 of your bodyweight added. E.g., if you weigh 80kg (176lb) and you would like a custom pullup plan. You should be able to do at least a single strict rep with at least 28kg (62lb) to qualify.
- In all lifts competent technique is a must.
So, when you are not strong enough, the recommendation is to start with the online Bodyweight Fundamentals.
—> StrongFirst: Training Center
Is this something you guys & girls would recommend in my case; the bodyweight fundamentals?
Even though some people recommend specific KB training before any BW training?
I know it’s a good thing to reach out to Strongfirst certified coach, but in a meanwhile, is there some advice?
Everybody is different, but what is somehow realistic in terms of planning, knowing I really need to build strength from the bottom up?
Are there other people out there who have experience with injuries specific to KB training, is it a bad idea to do so many “open chain” exercises when you are easy injured?
I know there are two different preparation guides for the SFG, but I guess they are quite heavy for a beginner (TGU with 32 kg, swings with 32 - 40 kg).
And I don’t understand the program completely
. Last but not least, would it be a good idea to try to get in the -68 kg BW category so the recommended KB weight for the SFG test would be 20 kg instead of 24 kg?
I ordered Enter the Kettlebell (RoP) btw, so I’ll definitely dive into that., FYI.
Apologies for the extensive post
.Many thanks, much appreciated!
Root
