joemac
Level 3 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:
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
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:
- Swing (10 repetitions each side)
- Double Clean (5 repetitions)
- Press (5 repetitions each side)
- Double Front Squat (5 repetitions)
- Snatch (5 repetitions each side)
- Get-up (1 repetition each side)
- Swing (24kg, double handed, progressing toward single handed)
- Press (16kg, each side, progressing toward 24kg)
- Get-up (16kg, each side, progressing toward 24kg)
- Goblet Squat (no weight, on a slant board, 100 reps in 10 minutes, progressing toward feet on ground with 8kg)
- 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"
- Double Clean
- Double Front Squat
- Snatch
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