To bodyweight enthusiasts in general, and SBF instructors in particular,
I will attend SFB in December in Italy.
I am curious to hear about the way you, as certified SFB instructors, prepared for the event.
To put things in context, I am familiar with StrongFirst cert/event.
I am currently SFG1; attended SFL, though my weak bench press still prevents me to earn the certification; PlanStrong - excellent experience; I am also a Flexible steel L2 instructor and FMS1.
I will finish a cycle of PlanStrong on bench presses, squats and KB presses the first week of November, then focus only on the SFB prep for the remaining 4 weeks until the cert weekend.
4 weeks may seem little, but StrongFirst is about principles, not tools. I already have a good view of those with SFG, SFL, and two levels of Flexible steel. The 4 weeks are destined to improve the specific skills, not discover the technique of high tension.
The SFB teaches the progression on 6 skills, as shown here: SFB Bodyweight Certification Information
One-Arm One-Leg Pushup, Wall-Supported Handstand Pushup, Tactical Pull-up, Hanging Leg Raise, Front Lever, Pistol.
My plan is not finalized yet, but overall, what I intend to do in November is:
Pistol: I can do solid pistols on both sides. I have tested pistol up to a 16kg KB a few month ago. I am thinking of training them like I would my squat, with a PlanStrong approach, to solidify the bodyweight pistol, but keep progressing with loaded ones. Of course, I won't do any other type of squat during this time.
Tactical pullups: I don't do high rep, so have no xRM, but they are not an issue. I am thinking of training relatively low volume, 3 times a week, sometimes with added weight. Maybe a PlanStrong approach too, although I will not be able to vary intensity much (1RM probably at only 12kg at the moment).
One arm one leg pushup: this is the most important one. I would rather validate the cert on site than by video. I tested OAOL push-up today, and got one stable rep each side, but I cannot claim to own them.
I intend to do a GTG approach, doing OAOL and OA2L along the road.
For the remaining three weeks before starting specific SFB preparation, I will also practice planks (One arm one leg, and SFG planks) to gain in stability.
Hanging leg raise: I am not sure. I have not practiced those yet (shame on me). I have Hardstyle abs, though.
Wall-Supported Handstand Pushup, Front Lever: I plan not to train them, and learn properly at the event.
Already certified SFB instructors, people who attended, any thought?
I will attend SFB in December in Italy.
I am curious to hear about the way you, as certified SFB instructors, prepared for the event.
To put things in context, I am familiar with StrongFirst cert/event.
I am currently SFG1; attended SFL, though my weak bench press still prevents me to earn the certification; PlanStrong - excellent experience; I am also a Flexible steel L2 instructor and FMS1.
I will finish a cycle of PlanStrong on bench presses, squats and KB presses the first week of November, then focus only on the SFB prep for the remaining 4 weeks until the cert weekend.
4 weeks may seem little, but StrongFirst is about principles, not tools. I already have a good view of those with SFG, SFL, and two levels of Flexible steel. The 4 weeks are destined to improve the specific skills, not discover the technique of high tension.
The SFB teaches the progression on 6 skills, as shown here: SFB Bodyweight Certification Information
One-Arm One-Leg Pushup, Wall-Supported Handstand Pushup, Tactical Pull-up, Hanging Leg Raise, Front Lever, Pistol.
My plan is not finalized yet, but overall, what I intend to do in November is:
Pistol: I can do solid pistols on both sides. I have tested pistol up to a 16kg KB a few month ago. I am thinking of training them like I would my squat, with a PlanStrong approach, to solidify the bodyweight pistol, but keep progressing with loaded ones. Of course, I won't do any other type of squat during this time.
Tactical pullups: I don't do high rep, so have no xRM, but they are not an issue. I am thinking of training relatively low volume, 3 times a week, sometimes with added weight. Maybe a PlanStrong approach too, although I will not be able to vary intensity much (1RM probably at only 12kg at the moment).
One arm one leg pushup: this is the most important one. I would rather validate the cert on site than by video. I tested OAOL push-up today, and got one stable rep each side, but I cannot claim to own them.
I intend to do a GTG approach, doing OAOL and OA2L along the road.
For the remaining three weeks before starting specific SFB preparation, I will also practice planks (One arm one leg, and SFG planks) to gain in stability.
Hanging leg raise: I am not sure. I have not practiced those yet (shame on me). I have Hardstyle abs, though.
Wall-Supported Handstand Pushup, Front Lever: I plan not to train them, and learn properly at the event.
Already certified SFB instructors, people who attended, any thought?