Repeat Until Strong.

Discussion in 'Training Logs' started by Pavel Macek, Sep 24, 2015.

  1. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    OK, after my MMA class, I woke up, and decided to do a nice and sweet session with the iron.

    Today's training: Date with the Beast
    • goblet squats - 40-48-48, 3 sets of 5
    • 1-1-1 (low volume-low intensity-low density) one-arm swings -48-40-48-40, 8 swings every 75 secs, always left, rest; right, rest; 80 swings total (sum of left and right).
    • 1-1-1 (low volume-low intensity-low density) get-ups - 48-40-48-40, 1 get-up every 90 secs, rest; 8 get-ups total (sum of left and right).
    Note: After 2 weeks of no kettlebells, not difficult. Good.

    As you could see, I have added another variable: density. I have already met the "timeless" Sinister many times, and have done the Sinister swing test couple of times, but I am still not yet ready for 10 get-ups in 10 mins after the swings. Density variable should help to improve.

    So as for density, for time being I am thinking:
    • Swings - low 75 secs, medium 60 secs, high 45 secs
    • Get-tups - low 90 secs, medium 75 secs, high 60 secs
    Just an idea - I know that I can still pass a talk test at 10 swings every 45 secs, and I can do get-up with the Beast in about 30 secs, which still leaves me 30 secs plus.

    And again - every training session will have a) different volume b) different intensity c) (and that is new) different density. Let's see how it goes.
     
    Last edited: Oct 24, 2019
  2. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    Today's training: Rest

    Just the usual biz - morning recharge, joint mobility... A bit sore - as expected. And it feels good.

    Today's video: Elevated Bridge



    From the StrongFirst RESILIENT Manual:⁣⁣

    ⁣⁣“Elevating the feet will help to emphasize hip extension, thoracic extension and shoulder flexion.⁣

    ⁣Coach Sommer ranks the elevated bridge as one of the top 3 exercises for joint health and mobility. The other 2 are a Jefferson Curl (please see the J-curl section of the manual) and a shoulder extension (that we have covered in the German hang in the Hanging Series of the manual).“⁣

    ⁣⁣Upcoming events > StrongFirst RESILIENT | StrongFirst ⁣⁣
     
    ShawnM likes this.
  3. taro

    taro Triple-Digit Post Count

    Pavel, will you make a video when you get sinister?
    I'd love to watch!
     
    Pavel Macek likes this.
  4. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    That's the plan.
     
  5. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    Today's video: Interview with John Spezzano, StrongFirst Certified Team Leader

    From his StrongFirst Accredited Gym website:

    John Spezzano has been a student of martial arts for the last 35 years and a student of strength for over a decade. Covering as many combat bases as possible, John has instructor certificates in Filipino Martial Arts, Pencak Silat and Jeet Kune Do from Guro Dan Inosanto, Muay Thai from Ajarn Chai Sirisute, Wing Chun from Sifu Francis Fong, a Silver Glove in Boxe Francaise Savate from Professor Nicolas Saignac and a Brown Belt in Brazilian Jiu Jitsu from Professor Shawn Williams.

    From 1995-2009 John was a staff instructor at the Inosanto Academy of Martial Arts, in Los Angeles, teaching classes in Filipino Martial Arts, Pencak Silat, Boxe Francaise Savate, Jeet Kune Do and Muay Thai.

    In 2010 John stopped teaching at the Inosanto Academy and started the Muay Thai program at Five Star Martial Arts in Los Angeles where he taught until the end of 2016.

    John trained with Dr. Mark Cheng for 2 years prior to completing his RKC level 1 kettlebell certification in 2008. In 2010 Black Belt Magazine published John’s book “The Martial Arts / Kettlebell Connection,” one of the first books available to help martial artists improve their combat sport performance through the use of the kettlebell.

    John completed his level 2 RKC in 2012, (Pavel’s final level 2 for ). Shortly thereafter, StrongFirst was created and John moved to the new company, maintaining his affiliation with Pavel. John re-certified as a Level 2 SFG in 2014 and was promoted to StrongFirst Team Leader in 2016.

    John is currently teaching workshops around the country and throughout Europe for martial artists who want to get stronger and move better. He is also in the process of opening his new facility “Source 1 Martial Arts & Fitness” in downtown Los Angeles.


    Please check out his website at Source 1 | Martial Arts and Fitness in Los Angeles

     
  6. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    Today's training: Date with the Beast
    • goblet squats - 48-48-48, 3 sets of 5
    • II-III-III (medium volume-high intensity-high density) one-arm swings -48-48-48-48-48; 10 swings every 45 secs; 100 swings total (sum of left and right).
    • II-II-III (medium volume-medium intensity-high density) get-ups - 48-40-48-40-48; 1 get-up every 60 secs; 10 get-ups total (sum of left and right).
    100 swings with the Beast in 7:40 - not easy, but not hard. Get-ups - 3 sets with the Beast, 2 with lighter weight, in the time limit (10 mins). Again not easy, but not hard.

    This will work - once this phase will feel relatively easy, time for peaking.
     
  7. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    Today's training: Date with the Beast
    • goblet squats - 48-48-48, 3 sets of 5
    • I-I-II (low volume-low intensity-medium density) one-arm swings -40-48-40-48; 10 swings every 60 secs; 80 swings total (sum of left and right).
    • I-III-II (low volume-high intensity-medium density) get-ups - 48-48-48-48; 1 get-up every 75 secs; 8 get-ups total (sum of left and right).
     
    Bauer, mikhael and taro like this.
  8. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    Today's video (from yesterday's variety day): Hardstyle Dumbbell Project Research ⁣



    ⁣⁣
    We at StrongFirst have the best teaching methodology and system for kettlebells (SFG), barbells (SFL), and bodyweight (SFB). ⁣

    ⁣Brett Jones, SFG Chief Instructor and DOE wrote in the discussion about dumbbells on the StrongFirst forum: “Dumbbells are a great tool… it’s the principles”. For those interested in implementing another top tool to get stronger, using the same principles of our system, here we go. As the Marine Corps Martial Arts Program motto goes: “One mind, any weapon”.⁣

    ⁣When Pavel has introduced the kettlebell in the Western world, many people who did not know how to use them properly were using them as dumbbells - actually, as modern dumbbells, i.e. doing curls, lateral raises, and flies. Some still do. ⁣

    ⁣We have not only learned how to lift kettlebells properly, but the Hardstyle system got systematized and streamlined. Guess what happened - if there is not access to kettlebells, Hardstyle gireviks are lifting dumbbells as kettlebells! ⁣

    ⁣As I have found out in my research (please check out www.simplexstrong.com for many cool pics and articles of old-time strongmen), apart the obvious similarities, there are many, many differences. And we know that - as Hunter S. Thompson said - “anything worth doing, is worth doing right.” My goal is to practice how to lift dumbbells right, old-school - and using modern Hardstyle principles. ⁣

    ⁣No arguments what is better - a bodyweight training, barbell, kettlebell, clubbell, or dumbbell. ⁣

    ⁣Stop arguing if unilateral or bilateral strength training is more “functional”. ⁣

    ⁣Whatever bell it is, lift it, lift it correctly, and get STRONGER!⁣
     
    jef, Michael Scott, ShawnM and 4 others like this.
  9. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    Today's training: Date with the Beast
    • goblet squats - 40-48-48, 3 sets of 5
    • III-II-III (high volume-medium intensity-high density) one-arm swings -
      48-40-48-40-48-48; 10 swings every 45 secs; 120 swings total (sum of left and right).
    • II-II-III (medium volume-medium intensity-high density) get-ups -
      48-40-48-40-48; 1 get-up every 60 secs; 10 get-ups total (sum of left and right).
     
  10. Bauer

    Bauer More than 500 posts

    Which of your density levels are glycolitic territory?
     
  11. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    I can still pass the talk test at 10 swings every 45 secs.
     
    Michael Scott, ShawnM and Bauer like this.
  12. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    2167306883170301642_1048264045.jpg

    2012, Italy: Pavel is walking to the centre of the stage to start the Level I certification, and sees my name tag. ⁣⁣

    ⁣⁣- „Pavel?“ ⁣⁣
    ⁣⁣- „Yes sir!“⁣⁣
    ⁣⁣- „Are you from Czech Republic“?⁣⁣
    ⁣⁣- „Yes sir!“⁣⁣
    ⁣⁣- „Vladimir Janda - good man!“⁣⁣

    ⁣⁣⁣⁣⁣After the intro, Pavel was teaching and explaining the „static stomp deadlift drill“ and asked for a volunteer. I raised my hand. Pavel said: „Of course a gentleman named Pavel will be my volunteer“. I got all the „tough love“ - kick to my butt, fist strike to my stomach. Fun! ⁣⁣

    ⁣⁣I was nervous. ⁣⁣
    ⁣⁣It was tough. ⁣⁣
    ⁣⁣But I did my best, and I had time of my life. ⁣⁣

    ⁣⁣2019, Czechia: In few hours I will lead my very first StrongFirst SFG Kettlebell Level I as a Certified Master Instructor. ⁣⁣
    ⁣⁣⁣⁣
    ⁣⁣I am nervous. ⁣⁣
    ⁣⁣It will be tough. ⁣⁣
    ⁣⁣But with our team, we will do our best, and we will make sure that the candidates will have a time of their life.⁣⁣

    ⁣⁣„You can be anything you want. A warrior. An athlete. A hard man or woman ready to handle whatever life throws at you. But you must be StrongFirst!“⁣⁣
     
  13. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

  14. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    Today's training: Date with the Beast
    • goblet squats - 48-48-48, 3 sets of 5
    • II-III-I (medium volume-high intensity-low density) one-arm swings -
      48-48-48-48-48; 10 swings every 75 secs; 100 swings total (sum of left and right).
    • I-I-II (low volume-low intensity-medium density) get-ups -
      40-48-40-48; 1 get-up every 75 secs; 8 get-ups total (sum of left and right).
    Today's Quote:

    From one of my all time favorite movies. People usually quote: "Remember remember, 5th of November", but I love this part (from "Valerie's Letter) the most.


    2170427249228794674_1048264045.jpg

    “Our integrity sells for so little, but it is all we really have.⁣
    ⁣It is the very last inch of us.



    It seems strange that my life should end in such a terrible place.⁣

    ⁣But for three years I had roses – and apologised to no-one.⁣

    ⁣I shall die here. Every inch of me shall perish. Every inch.⁣

    ⁣But one.⁣

    ⁣An inch.⁣

    ⁣It is small and it is fragile, and it is the only thing in the world worth having. We must never lose it or give it away. We must never let them take it from us.⁣

    ⁣I hope that - whoever you are - you escape this place. I hope that the world turns, and that things get better.⁣

    ⁣But what I hope most of all is that you understand what I mean when I tell you that even though I do not know you, and even though I may not meet you, laugh with you, cry with you, or kiss you: I love you.⁣

    ⁣With all my heart.⁣
    The accompanying music piece is simply awesome.

    The whole comics/movie/soudtrack is.

    I am going to watch it again tonight.
     
  15. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    Today's training: Date with the Beast
    • goblet squats - 40-48-48, 3 sets of 5
    • I-II-II (low volume-medium intensity-medium density) one-arm swings -
      48-40-48-48-48; 10 swings every 60 secs; 80 swings total (sum of left and right).
    • II-III-III (medium volume-high intensity-high density) get-ups -
      48-48-48-48-48; 1 get-up every 60 secs; 10 get-ups total (sum of left and right)
     
  16. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    Today's fun

    Teaching an enclosed workshop tactical strength & conditioning workshop for one government agency/police unit: swings, goblet squats, one-arm pushups, tactical pull-ups.

    Today's pic

    I always liked the expression "tough cookie". So I made. picture of one:

    cookie.jpg


    Definition by Merriam-Webster:

    - a person who is physically and emotionally strong.⁣⁣⁣
    ⁣⁣⁣⁣⁣⁣
    ⁣⁣⁣„Don’t worry about her—she’s a tough cookie.“⁣⁣⁣
    ⁣⁣⁣⁣
    ⁣⁣Wiktionary:⁣⁣
    ⁣⁣⁣⁣
    ⁣⁣1. (informal) A person who can endure physical or mental hardship; a hardened, strong-willed person.⁣⁣
    ⁣⁣2. (informal) A hardy, resilient animal or plant.⁣⁣
    ⁣⁣3. (informal) Something troublesome or difficult to handle. ⁣⁣
    ⁣⁣⁣⁣
    ⁣⁣Synonyms⁣⁣
    ⁣⁣(person able to endure hardship): survivor, trooper⁣⁣
    ⁣⁣⁣⁣⁣⁣⁣⁣
     
  17. Sean M

    Sean M Quadruple-Digit Post Count

    Pavel, I want to work on my Bent Press, and get back into heavy snatches (after lighter practice for TSC).

    Would love your thoughts on the following (which I believe is similar to your Royal S&S?):
    • Snatch: Always 10 sets (per arm), start progression with sets of 4, adding reps to 2 sets (1/arm) every third (?) session; take this weight from 10 sets of 4 to 10 sets of 6 and finally 10 sets of 8, before upping the weight and starting back at 10 x 4 reps.
    • Bent Press: Also 10 sets (per arm), starting with singles, adding a rep every week (or two?) until 10 x 3 reps, then upping the weight with 10 singles again
    I am at Timeless Simple with swings and getups, so I would use 32kg for snatches and 28kg for bent presses to start (being rather new to the movement).
     
  18. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    - similar
    - RSAS - it seems it will become a bigger project under a different name
    - how long are you willing to stay at the snatch and bent press program?
     
  19. Sean M

    Sean M Quadruple-Digit Post Count

    My training schedule is wide open for the next few months. I am undecided on Spring TSC so I have a several-month window, potentially most of 2020 if I don't decide to do spring TSC.

    I am in a minimalist mood (two moving parts and auto-regulated, punch-the-clock structure are all positives in my book), and also eager to go deeper with a kettlebell movement I know the least about.
     
    Michael Scott likes this.
  20. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    Sean, I will send you a private message, sir!
     

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