Repeat Until Strong.
- Thread starter Pavel Macek
- Start date
Today: Tactical Strength Challenge!
Today's practice: Royal S&S
- move prep, 3 rounds of: 16 kg - armbar to Brettzel arm bar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.
- snatch - medium volume session: 4x28 kg, 4x 32 kg, 4x32 kg, 4x32 kg, 4x 32 kg, 4x32 kg, 4x32 kg - always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.
- bent presses - medium volume session: 2x32 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg - always left and right, rest (= 1 set), 7 sets each hand, 14 sets total.
- move prep, 3 rounds of: 16 kg - armbar to Brettzel arm bar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.
- snatch - medium volume session: 4x28 kg, 4x 32 kg, 4x32 kg, 4x32 kg, 4x 32 kg, 4x32 kg, 4x32 kg - always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.
- bent presses - medium volume session: 2x32 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg - always left and right, rest (= 1 set), 7 sets each hand, 14 sets total.
Today's practice: Royal S&S
- move prep, 3 rounds of: 16 kg - armbar to Brettzel arm bar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.
- snatch - high volume session: 4x28 kg, 4x 32 kg, 4x32 kg, 4x32 kg, 4x 32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg - always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.
- bent presses - high volume session: 2x32 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg - always left and right, rest (= 1 set), 10 sets each hand, 20 sets total.
- move prep, 3 rounds of: 16 kg - armbar to Brettzel arm bar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.
- snatch - high volume session: 4x28 kg, 4x 32 kg, 4x32 kg, 4x32 kg, 4x 32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg - always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.
- bent presses - high volume session: 2x32 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg - always left and right, rest (= 1 set), 10 sets each hand, 20 sets total.
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 strong first.
“Strength is the foundation for development of the rest of physical qualities,” categorically stated Professor Leonid Matveev. It takes priority over all others: endurance, flexibility, etc.
Until one becomes “entry level strong”, e.g., a strict bodyweight military press for men or strict pullups for women, no priority other than strength can be justified for a healthy athlete. Science and experience have taught us that any athlete, even in ultra-endurance sports, who has not built a foundation of strength will fail to reach his or her potential.
Strength has been compared to a glass that can be filled with other qualities. The larger the glass, the more endurance, sport skill, fat loss, etc. can hold.
Be what you choose to be.
But be Strong First.
5 years!
Today's practice: Royal S&S
- move prep, 3 rounds of: 16 kg - armbar to Brettzel arm bar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.
- snatch - medium volume session: 4x28 kg, 4x 32 kg, 4x32 kg, 4x32 kg, 4x 32 kg, 4x32 kg, 4x32 kg - always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.
- bent presses - medium volume session: 2x32 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg - always left and right, rest (= 1 set), 7 sets each hand, 14 sets total.
- move prep, 3 rounds of: 16 kg - armbar to Brettzel arm bar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.
- snatch - medium volume session: 4x28 kg, 4x 32 kg, 4x32 kg, 4x32 kg, 4x 32 kg, 4x32 kg, 4x32 kg - always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.
- bent presses - medium volume session: 2x32 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg - always left and right, rest (= 1 set), 7 sets each hand, 14 sets total.
SFG WeakEnd
How many swings did we do you ask? All of them. What a great time!
How many swings did we do you ask? All of them. What a great time!
Today's practice: Royal S&S
- move prep, 3 rounds of: 16 kg - armbar to Brettzel arm bar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.
- snatch - low volume session: 4x 32 kg, 4x32 kg, 4x32 kg, 4x 32 kg, 4x32 kg - always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.
- bent presses - high volume session: 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg - always left and right, rest (= 1 set), 10 sets each hand, 20 sets total.
- move prep, 3 rounds of: 16 kg - armbar to Brettzel arm bar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.
- snatch - low volume session: 4x 32 kg, 4x32 kg, 4x32 kg, 4x 32 kg, 4x32 kg - always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.
- bent presses - high volume session: 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg - always left and right, rest (= 1 set), 10 sets each hand, 20 sets total.
Today's Video
Today's practice: Royal S&S
- move prep, 3 rounds of: 16 kg - armbar to Brettzel arm bar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.
- snatch - medium volume session: 4x 32 kg, 4x32 kg, 4x32 kg, 4x 32 kg, 4x32 kg, 4x32 kg, 4x32 kg - always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.
- bent presses - medium volume session: 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg - always left and right, rest (= 1 set), 7 sets each hand, 14 sets total.
- move prep, 3 rounds of: 16 kg - armbar to Brettzel arm bar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.
- snatch - medium volume session: 4x 32 kg, 4x32 kg, 4x32 kg, 4x 32 kg, 4x32 kg, 4x32 kg, 4x32 kg - always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.
- bent presses - medium volume session: 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg - always left and right, rest (= 1 set), 7 sets each hand, 14 sets total.
Today's practice: Royal S&S
- move prep, 3 rounds of: 16 kg - armbar to Brettzel arm bar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.
- snatch - high volume session: 4x32 kg, 4x 32 kg, 4x32 kg, 4x32 kg, 4x 32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg - always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.
- bent presses - high volume session: 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg - always left and right, rest (= 1 set), 10 sets each hand, 20 sets total.
End of part A of the cycle - weight: 28 kg to 32 kg in the snatch, 32 kg to 36 kg in the bent press.
Ready to part B - reps: 4s to 6s in the snatch, 2s to 3s in bent press.
So far RSAS works like a charm!
- move prep, 3 rounds of: 16 kg - armbar to Brettzel arm bar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.
- snatch - high volume session: 4x32 kg, 4x 32 kg, 4x32 kg, 4x32 kg, 4x 32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg - always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.
- bent presses - high volume session: 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg - always left and right, rest (= 1 set), 10 sets each hand, 20 sets total.
End of part A of the cycle - weight: 28 kg to 32 kg in the snatch, 32 kg to 36 kg in the bent press.
Ready to part B - reps: 4s to 6s in the snatch, 2s to 3s in bent press.
So far RSAS works like a charm!
Abdul-Rasheed
Level 6 Valued Member
Looks like Royal S&S is S&S with swings and TGUs replaced with snatches and bent presses ? Was there an article about it somewhere?
Michael Scott
Level 7 Valued Member
WIth all due respect Senior Instructor @Pavel Macek, I think you would make any program work well.
Still, it is interesting to see you literally creating a new program, and logging it for us to see as you make progress. Thank you for sharing this with the forum.
Still, it is interesting to see you literally creating a new program, and logging it for us to see as you make progress. Thank you for sharing this with the forum.
Abdul-Rasheed
Level 6 Valued Member
Awesome, looking forward to it.
@Michael Scott Mine progression of the art of programming:
1. Random act of variety. It didn't work, so >
2. Selecting reliable program and changing it. It didn't work, so >
3. Following and finishing reliable program to the letter. For some reason, it worked, so >
4. Selecting another reliable program, following it to the letter, finishing it. Interestingly, it worked again, so >
5. Step 3./4. repeated. Again and again. Plus teaching reliable programs to many students and noticing the principles behind, so >
6. Attempt to write my own program and writting many programs that looked great in the beginning, but... >
7. Learning by doing. Testing, testing, testing, discussing with my more experienced colleagues, changing, testing again. We will see how it goes.
1. Random act of variety. It didn't work, so >
2. Selecting reliable program and changing it. It didn't work, so >
3. Following and finishing reliable program to the letter. For some reason, it worked, so >
4. Selecting another reliable program, following it to the letter, finishing it. Interestingly, it worked again, so >
5. Step 3./4. repeated. Again and again. Plus teaching reliable programs to many students and noticing the principles behind, so >
6. Attempt to write my own program and writting many programs that looked great in the beginning, but... >
7. Learning by doing. Testing, testing, testing, discussing with my more experienced colleagues, changing, testing again. We will see how it goes.
Michael Scott
Level 7 Valued Member
@Pavel Macek, my progression is similar to yours in that S&S make complete sense to me, and I will work towards the Simple standard. However, my deviation to the Get Up program, which was a necessary one, has reignited my decision to once again chase this standard. Once I have done so, I will be looking on here for another program to follow.....and enjoy the ride.
Sean M
Level 7 Valued Member
Pavel, I really enjoy your training log.
I want to keep my swings A+A in Rite of Passage (just starting), as they were in S&S (finished before TSC training), which was really effective for me.
To accomplish this, might I try using the dice to set the number of repeats as you do for Royal S&S (I would start with 1 = 8 repeats, 2-4 = 10 repeats, 5-6 = 12 repeats), and then vary the reps per repeat for the Heavy and Medium days (for me, Heavy = 5 reps L, rest, 5 reps L; Medium = 4 reps)? The latter gets to the 100%/75% idea, and the waving repeats is equivalent to the random time per the dice roll.
Advisable? Thanks.
Weakend: SFG Level 2 in Italy
Windmills, push presses, jerks and bent presses. I had the honor to teach the windmill section and programming section. What a great event - StrongFirst Italy rocks!
Mine and Fabio's "Hardstyle smile" below.
Windmills, push presses, jerks and bent presses. I had the honor to teach the windmill section and programming section. What a great event - StrongFirst Italy rocks!
Mine and Fabio's "Hardstyle smile" below.
Today's practice: Royal S&S
- move prep, 3 rounds of: 16 kg - armbar to Brettzel arm bar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.
- snatch - medium volume session: 4x32 kg, 6x 32 kg, 4x32 kg, 4x32 kg, 4x 32 kg, 4x32 kg, 4x32 kg - always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.
- bent presses - medium volume session: 2x36 kg, 3x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg - always left and right, rest (= 1 set), 7 sets each hand, 14 sets total.
- move prep, 3 rounds of: 16 kg - armbar to Brettzel arm bar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.
- snatch - medium volume session: 4x32 kg, 6x 32 kg, 4x32 kg, 4x32 kg, 4x 32 kg, 4x32 kg, 4x32 kg - always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.
- bent presses - medium volume session: 2x36 kg, 3x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg - always left and right, rest (= 1 set), 7 sets each hand, 14 sets total.