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Repeat Until Strong.

SFG Kettlebell Level 1 in Korea in the books!

What a great team, what a great community. I am impressed. Hats off to Woo-Chae Yoon, Jon Engum, Mark Cheng, and the whole team.
 
Travelling - right now, I am in China, Canton.

I have visited a renowned Master Dang Jan Gong, and learned from him in the park in the morning. He is a relatively short guy, 73 years young, and he squated 400 pounds when he was young. He said the most important and fundamental stuff in martial arts is... strength and stamina. He definitely likes the StrongFirst idea.

He has composed his own "soft style" set for elderly... with elbow strikes, hooks and uppercuts, Thai Boxing like knee shield, pick and dump throws - not the Taijiquan you commonly see haha. He said that because he is short, many people have tried to put him in a headlock, so the set has also counter against headlock (and a "what if it fails" solution).

1dang.jpg
 
Yesterday's practice

Apart from lots of martial arts training in the park in China, Goerner's Chain with dumbbells - swing [snatch], press, clean, press. I went couple of times through the rack from 10 kg to 30. Another confirmation that my dumbbell project is useful - apart from dumbbells, the hotel gym had just Smith machine, other machines, and tread mills. No kettlebells, no even no pullup bar.

Today's picture: Dumbbell Swing [Snatch]

sw.jpg
 
Yesterday I came back from a 3-week Asia trip (Korea, China, Hong Kong). Great trip! Back to work!

Today's practice: Royal S&S

- move prep, 3 rounds of: 20 kg - armbar to Brettzel arm bar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.

- snatches - low volume session: 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, OTM, always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.

- bent presses - low volume session: 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, always left and right, rest (= 1 set), 5 sets each hand, 10 sets total.
 
Today's practice: Royal S&S

- move prep, 3 rounds of: 24 kg - armbar to Brettzel arm bar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.

- snatches - low volume session: 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, OTM, always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.

- bent presses - low volume session: 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, always left and right, rest (= 1 set), 5 sets each hand, 10 sets total.


After 3 weeks break from weights, I take it easy. I kept the weight, but lowered the total reps. One more low volume session, and then back to low-medium-high.
 
Q: Is kettlebell training a fad?

A: The girya first appeared in a Russian dictionary in 1704 (Cherkikh, 1994). Yes, it is a fad. I expect it to go away in the next 300 years.

- Pavel Tsatsouline, Enter the Kettlebell​

Kettlebell: Making people strong since… since forever. Because it works.

00-simplexstrong-ig.jpg
 
Today's practice: Royal S&S

- move prep, 3 rounds of: 24 kg - armbar to Brettzel arm bar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.

- snatches - low volume session: 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, OTM, always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.

- bent presses - low volume session: 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, always left and right, rest (= 1 set), 5 sets each hand, 10 sets total.
 
On March 24th I have the honor to teach StrongFirst SFB Bodyweight Course in Prague, Czechia.

Principle-based bodyweight training fans of all levels, you are all very welcomed to join - I will do my best to pass al the important fundamental SFB Bodyweight drills and skills.

For registration please click here > http://bit.ly/2GHKzHl


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Today's practice: Royal S&S

- move prep, 3 rounds: 20 kg - armbar to Brettzel armbar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.

- snatches - medium volume session: 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, OTM, always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.

- bent presses - high volume session: 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, always left and right, rest (= 1 set), 10 sets each hand, 20 sets total.
 
My approach

- minimalistic strength & conditioning
- purposeful usage

StrongFirst + martial arts - combo hard to beat.

Below is a short trailer featuring my beginner MMA students.

 
Today's practice: Royal S&S

- move prep, 3 rounds: 20 kg - armbar to Brettzel armbar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.

- snatches - light volume session: 4x32 kg, 6x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, OTM, always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.

- bent presses - medium volume session: 2x40 kg, 3x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, always left and right, rest (= 1 set), 7 sets each hand, 14 sets total.
 
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Today's practice: Royal S&S

- move prep, 3 rounds: 20 kg - armbar to Brettzel armbar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.

- snatches - high volume session: 4x32 kg, 6x32 kg, 6x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg,OTM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.

- bent presses - high volume session: 2x40 kg, 3x40 kg, 3x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg,always left and right, rest (= 1 set), 10 sets each hand, 20 sets total.
 
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