Yes.
Repeat Until Strong.
- Thread starter Pavel Macek
- Start date
Yes.
Steve Frazee
First Post
@Pavel Macek Hey I have been following your beginner program outlined in this post: A Comprehensive 3-Month Plan for Beginner Group Lessons | StrongFirst Great information. 2 questions: Do you still implement this program with beginners? Do you have any resources for the gymnastic bridge progressions?
Thanks
Thanks
Steve Frazee
First Post
Also do you use anything other than the get up to maintain symmetry?
Beginner's Program
Yes sir, we still use it with the beginners. Couple of minor updates and changes, but generally same program. Tested on hundreds of students last 10 years.
Symmetry
- OS Resets, Flexible Steel mobility 101, stretches.
- Split squats and lunges - "spice", not main dish.
Follow up program has cleans, presses, single kettlebell front squats, and windmills.
Gymnastic Bridge
From zero to hero progressions are part of StrongFirst RESILIENT special event based on Pavel's teaching that I developed for StrongFirst. Different drills may unlock the bridge for different people; on the other hand, some regressions may be very useful for folks who can already do full bridge. Here is the list of the drills we cover at StrongFirst RESILIENT:
- The Spine Decompression Hang
- SFG Kneeling Hip Flexor Stretch
- Kneeling Hip Flexor Stretch with a Kettlebell Overhead
- Hip Flexor/Quad Stretch
- Rib Pull, Brettzel, Armbar, Bent Armbar
- SFL T-Spine Extension Drill
- Cobra & Cat Stretch
- Elevated Catch Stretch
- Loaded Lat Stretch and T- Spine Mobility Drill
- Kneeling Wrist Stretches
- Elevated Bridge
- Full Bridge
- Wall Walk Bridge
- Wall Rotation Bridge
Steve Frazee
First Post
Awesome! Thanks so much I look forward to implementing this stuff.
Today's practice: From Solid to Sinister - Tactical Periodization
- goblet squats - 5x36 kg, 5x44 kg, 5x44 kg
- 1-2 (low-medium) one-arm swings - 10x36kg, 10x44 kg, 10x36 kg, 10x44 kg, OTM, always left, rest; right, rest. 80 swings total (sum of left and right).
- 2-2 (medium-medium) get-ups - 1x36kg, 1x44 kg, 1x36 kg, 1x44, kg, 1x36kg, always left+ right, rest, 10 get-ups total (sum of left and right).
After a day spent in bus and train - very refreshing. The sitting is always killing me.
- goblet squats - 5x36 kg, 5x44 kg, 5x44 kg
- 1-2 (low-medium) one-arm swings - 10x36kg, 10x44 kg, 10x36 kg, 10x44 kg, OTM, always left, rest; right, rest. 80 swings total (sum of left and right).
- 2-2 (medium-medium) get-ups - 1x36kg, 1x44 kg, 1x36 kg, 1x44, kg, 1x36kg, always left+ right, rest, 10 get-ups total (sum of left and right).
After a day spent in bus and train - very refreshing. The sitting is always killing me.
Today's practice: From Solid to Sinister - Tactical Periodization
- goblet squats - 5x40 kg, 5x48 kg, 5x48 kg
- 2-3 (medium-high) one-arm swings - 10x40kg, 10x48 kg, 10x40 kg, 10x48 kg, 10x40 kg, OTM, always left, rest; right, rest. 100 swings total (sum of left and right).
- 1-3 (light-high) get-ups - 1x40kg, 1x48 kg, 1x40 kg, 1x48, kg, always left+ right, rest, 8 get-ups total (sum of left and right).
Beast is getting lighter and lighter - 0.6 version of the test program seems to be it. Happy and happy!
- goblet squats - 5x40 kg, 5x48 kg, 5x48 kg
- 2-3 (medium-high) one-arm swings - 10x40kg, 10x48 kg, 10x40 kg, 10x48 kg, 10x40 kg, OTM, always left, rest; right, rest. 100 swings total (sum of left and right).
- 1-3 (light-high) get-ups - 1x40kg, 1x48 kg, 1x40 kg, 1x48, kg, always left+ right, rest, 8 get-ups total (sum of left and right).
Beast is getting lighter and lighter - 0.6 version of the test program seems to be it. Happy and happy!
Year: 2019
Task: Finish the Hardstyle Dumbbell Lifting system & program
Goal: Return of the Dumbbell!
Task: Finish the Hardstyle Dumbbell Lifting system & program
Goal: Return of the Dumbbell!
Today's practice: From Solid to Sinister - Tactical Periodization
- goblet squats - 5x36 kg, 5x44 kg, 5x44 kg
- 3-2 (high-medium) one-arm swings - 10x36kg, 10x44 kg, 10x36 kg, 10x46 kg, 10x36 kg, 10x36 kg OTM, always left, rest; right, rest. 120 swings total (sum of left and right).
- 2-1 (medium-light) get-ups - 1x32kg, 1x40 kg, 1x32 kg, 1x40 kg, 1x32 kg, always left+ right, rest, 10 get-ups total (sum of left and right).
Last session of 2019!
- goblet squats - 5x36 kg, 5x44 kg, 5x44 kg
- 3-2 (high-medium) one-arm swings - 10x36kg, 10x44 kg, 10x36 kg, 10x46 kg, 10x36 kg, 10x36 kg OTM, always left, rest; right, rest. 120 swings total (sum of left and right).
- 2-1 (medium-light) get-ups - 1x32kg, 1x40 kg, 1x32 kg, 1x40 kg, 1x32 kg, always left+ right, rest, 10 get-ups total (sum of left and right).
Last session of 2019!
Today's practice: From Solid to Sinister - Tactical Periodization
- goblet squats - 5x40 kg, 5x48 kg, 5x48 kg
- 2-3 (medium-high) one-arm swings - 10x40 kg, 10x48 kg, 10x40 kg, 10x48 kg, 10x40 kg, OTM, always left, rest; right, rest. 100 swings total (sum of left and right).
- 3-3 (high-high) get-ups - 1x40kg, 1x48 kg, 1x40 kg, 1x48 kg, 1x40 kg, 1x40 kg, always left+ right, rest, 12 get-ups total (sum of left and right).
- goblet squats - 5x40 kg, 5x48 kg, 5x48 kg
- 2-3 (medium-high) one-arm swings - 10x40 kg, 10x48 kg, 10x40 kg, 10x48 kg, 10x40 kg, OTM, always left, rest; right, rest. 100 swings total (sum of left and right).
- 3-3 (high-high) get-ups - 1x40kg, 1x48 kg, 1x40 kg, 1x48 kg, 1x40 kg, 1x40 kg, always left+ right, rest, 12 get-ups total (sum of left and right).
Last edited:
Today's practice: From Solid to Sinister - Tactical Periodization
- goblet squats - 5x32 kg, 5x40 kg, 5x40 kg
- 1-1 (light-light) one-arm swings - 10x32 kg, 10x40 kg, 10x32 kg, 10x40 kg, OTM, always left, rest; right, rest. 80 swings total (sum of left and right).
- 2-2 (medium-medium) get-ups - 1x36kg, 1x44 kg, 1x36 kg, 1x44 kg, 1x36 kg, always left+ right, rest, 10 get-ups total (sum of left and right).
- goblet squats - 5x32 kg, 5x40 kg, 5x40 kg
- 1-1 (light-light) one-arm swings - 10x32 kg, 10x40 kg, 10x32 kg, 10x40 kg, OTM, always left, rest; right, rest. 80 swings total (sum of left and right).
- 2-2 (medium-medium) get-ups - 1x36kg, 1x44 kg, 1x36 kg, 1x44 kg, 1x36 kg, always left+ right, rest, 10 get-ups total (sum of left and right).
Today's practice: From Solid to Sinister - Tactical Periodization
- goblet squats - 5x36 kg, 5x44 kg, 5x44 kg
- 2-2 (medium-medium) one-arm swings - 10x36 kg, 10x44 kg, 10x36 kg, 10x44 kg, 10x40 kg, OTM, always left, rest; right, rest. 100 swings total (sum of left and right).
- 3-3 (high-high) get-ups - 1x40kg, 1x48 kg, 1x40 kg, 1x48 kg, 1x40 kg, 1x40 kg, always left+ right, rest, 12 get-ups total (sum of left and right).
- goblet squats - 5x36 kg, 5x44 kg, 5x44 kg
- 2-2 (medium-medium) one-arm swings - 10x36 kg, 10x44 kg, 10x36 kg, 10x44 kg, 10x40 kg, OTM, always left, rest; right, rest. 100 swings total (sum of left and right).
- 3-3 (high-high) get-ups - 1x40kg, 1x48 kg, 1x40 kg, 1x48 kg, 1x40 kg, 1x40 kg, always left+ right, rest, 12 get-ups total (sum of left and right).
Today's practice: StrongFirst RESILIENT
Today's practice: From Solid to Sinister - Tactical Periodization
- goblet squats - 5x40 kg, 5x48 kg, 5x48 kg
- 1-3 (medium-high) one-arm swings - 10x40kg, 10x48 kg, 10x40 kg, 10x48 kg, OTM, always left, rest; right, rest. 80 swings total (sum of left and right).
- 1-1 (low-low) get-ups - 1x32kg, 1x40 kg, 1x32 kg, 1x40 kg, always left+ right, rest, 8 get-ups total (sum of left and right).
- goblet squats - 5x40 kg, 5x48 kg, 5x48 kg
- 1-3 (medium-high) one-arm swings - 10x40kg, 10x48 kg, 10x40 kg, 10x48 kg, OTM, always left, rest; right, rest. 80 swings total (sum of left and right).
- 1-1 (low-low) get-ups - 1x32kg, 1x40 kg, 1x32 kg, 1x40 kg, always left+ right, rest, 8 get-ups total (sum of left and right).
Today's practice: StrongFirst RESILIENT
Today's practice: From Solid to Sinister - Tactical Periodization
- goblet squats - 5x32 kg, 5x40 kg, 5x40 kg
- 3-1 (high-low) one-arm swings - 10x32 kg, 10x40 kg, 10x32 kg, 10x40 kg, 10x32 kg, 10x32 kg, OTM, always left, rest; right, rest. 120 swings total (sum of left and right).
- 3-3 (high-high) get-ups - 1x40kg, 1x48 kg, 1x40 kg, 1x48 kg, 1x40 kg, 1x40 kg, always left+ right, rest, 12 get-ups total (sum of left and right).
Not a good day - but I did my session anyway.
- goblet squats - 5x32 kg, 5x40 kg, 5x40 kg
- 3-1 (high-low) one-arm swings - 10x32 kg, 10x40 kg, 10x32 kg, 10x40 kg, 10x32 kg, 10x32 kg, OTM, always left, rest; right, rest. 120 swings total (sum of left and right).
- 3-3 (high-high) get-ups - 1x40kg, 1x48 kg, 1x40 kg, 1x48 kg, 1x40 kg, 1x40 kg, always left+ right, rest, 12 get-ups total (sum of left and right).
Not a good day - but I did my session anyway.
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We know your secret....
Today's practice: From Solid to Sinister - Tactical Periodization
- goblet squats - 5x36 kg, 5x44 kg, 5x44 kg
- 2-2 (medium-medium) one-arm swings - 10x36 kg, 10x44 kg, 10x44 kg, 10x44 kg, 10x36 kg, OTM, always left, rest; right, rest. 120 swings total (sum of left and right).
- 2-2 (medium-medium) get-ups - 1x36 kg, 1x44 kg, 1x44 kg, 1x44 kg, 1x36 kg, always left+ right, rest, 12 get-ups total (sum of left and right).
- goblet squats - 5x36 kg, 5x44 kg, 5x44 kg
- 2-2 (medium-medium) one-arm swings - 10x36 kg, 10x44 kg, 10x44 kg, 10x44 kg, 10x36 kg, OTM, always left, rest; right, rest. 120 swings total (sum of left and right).
- 2-2 (medium-medium) get-ups - 1x36 kg, 1x44 kg, 1x44 kg, 1x44 kg, 1x36 kg, always left+ right, rest, 12 get-ups total (sum of left and right).
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Today's practice: StrongFirst RESILIENT