Hi guys,
Another question for my SFG1 Certification.
The last couple of weeks I was doing RoP and last week I did 5 ladders of 5 (75 reps per arm) with 24. But it completely smoked my shoulders. Couldn’t do the recorvery (5 ladders of 3) after 2 days rest and not even after 4 days rest.
As I’m a fitness professional myself and only work with kettlebells in my sessions with clients. I notice that a couple of clients are comming very close to my own training weights, 1 guy even surpassed them. With my clients I work only in movements, like so:
*example*
· Push: let’s say clean and press
· Pull: Renegade row
· Squat: double front squat
· Hinge: single leg deadlift
· Lunge: suitcase lunge
· Rotation: figure 8
· Anti-rotation: One arm swings
· Loaded Carry: bottom up carry
I always start with a strength exercise and finish with a finisher, like swings, snatches, complexes. They're always doing 1 exercise per human body movement, including the strength and finisher.
Grind exercises are 3 sets of 5 reps and ballistics in 3 x 10. Strength exercises are one of the movements (training 1 push, training 2 pull, training 3 squat, etc), or whatever is good for them. Mostly 3 x 1+1 get ups or 5 x 3+3 (clean & press) or 5 x 5 (squats). Finisher are mostly ballistics like swings, snatches, clean & presses etc.
The question:
As I notice my clients getting better, I am wondering if I should switch to this style of training in regarding to my own training for SFG 1. I’m planning to start the prep course on januari 1st. But want to get a bit stronger before. That’s the reason I’m doing RoP now.
I usually train 5 times a week, so the second question will be: Shall I just program the same way or is it wise to do (traditional) front or back days. Or do you know something that is smarter for me?
What I did yesterday:
Floor press 3 x 5 - 2 32 kg kb
Renegade row 3 x 5 - 2 32's
Double front Squat 3 x 5 - 2 32's
Double front rack Lunge 3 x 10 (5 each leg) 2 24's
Windmill 3 x 5 - 24
Figure 8 3 x 10 (5 each) 24
Snatches 5 x 10+10 24
Today:
Bent press 5 x 1 - 24, 28, 32, 32, 32
Tactical Pull up 3 x 5
Anyhow suat 3 x 10 - 16's
Get up 3 x 1+1 32 (easy recovery from yesterday's legs, my glutes are sore as hell)
Single leg deadlift 3 x 5+5 - 32
then I had to start working; planned: one arm swings, hot potato russian twist, bottom up carry.
Thanks!
Another question for my SFG1 Certification.
The last couple of weeks I was doing RoP and last week I did 5 ladders of 5 (75 reps per arm) with 24. But it completely smoked my shoulders. Couldn’t do the recorvery (5 ladders of 3) after 2 days rest and not even after 4 days rest.
As I’m a fitness professional myself and only work with kettlebells in my sessions with clients. I notice that a couple of clients are comming very close to my own training weights, 1 guy even surpassed them. With my clients I work only in movements, like so:
*example*
· Push: let’s say clean and press
· Pull: Renegade row
· Squat: double front squat
· Hinge: single leg deadlift
· Lunge: suitcase lunge
· Rotation: figure 8
· Anti-rotation: One arm swings
· Loaded Carry: bottom up carry
I always start with a strength exercise and finish with a finisher, like swings, snatches, complexes. They're always doing 1 exercise per human body movement, including the strength and finisher.
Grind exercises are 3 sets of 5 reps and ballistics in 3 x 10. Strength exercises are one of the movements (training 1 push, training 2 pull, training 3 squat, etc), or whatever is good for them. Mostly 3 x 1+1 get ups or 5 x 3+3 (clean & press) or 5 x 5 (squats). Finisher are mostly ballistics like swings, snatches, clean & presses etc.
The question:
As I notice my clients getting better, I am wondering if I should switch to this style of training in regarding to my own training for SFG 1. I’m planning to start the prep course on januari 1st. But want to get a bit stronger before. That’s the reason I’m doing RoP now.
I usually train 5 times a week, so the second question will be: Shall I just program the same way or is it wise to do (traditional) front or back days. Or do you know something that is smarter for me?
What I did yesterday:
Floor press 3 x 5 - 2 32 kg kb
Renegade row 3 x 5 - 2 32's
Double front Squat 3 x 5 - 2 32's
Double front rack Lunge 3 x 10 (5 each leg) 2 24's
Windmill 3 x 5 - 24
Figure 8 3 x 10 (5 each) 24
Snatches 5 x 10+10 24
Today:
Bent press 5 x 1 - 24, 28, 32, 32, 32
Tactical Pull up 3 x 5
Anyhow suat 3 x 10 - 16's
Get up 3 x 1+1 32 (easy recovery from yesterday's legs, my glutes are sore as hell)
Single leg deadlift 3 x 5+5 - 32
then I had to start working; planned: one arm swings, hot potato russian twist, bottom up carry.
Thanks!