This post is a write-up of the SFL course experience, following the tradition of my posts on the previous ones:
Jan 2015 SFG Kettlebell Course experience
Mar 2015 SF Bodyweight Course experience
May 2015 SFG1 at The Dome
And article on SFG I: How to Prepare for and Pass Your SFG Level I
Feb 2017 SFG II experience - Portland, OR, Feb 2017
May 2017 StrongFirst Lifter (barbell) 1-day course experience
The more I learn, the more I see how much there is yet to learn. Here we go.
First off, having done all of the above courses and certs, I can certainly say StrongFirst training is top quality. I can't say that it is better than all the rest out there, since I haven't attended others of this nature. But I have attended lots of training and education through several college degrees, 20 years in the military, and continued training in my primary career (IT); I was also an instructor for several years in the Air Force so also have had some insight into developing and delivering instruction. StrongFirst clearly has the right stuff -- a firm foundation of knowledge and experience, a dedicated and talented instructor corps, and commitment to gathering and responding to feedback for continuous improvement. Have you considered taking a course or certification? Why not? You will absolutely get your money's worth, I can promise you that. It is the most fun, you come away with tons of knowledge, and the value just cannot be calculated. These are the reasons that I keep talking it up -- and going back for more!
So most recently, I attended the StrongFirst Lifter (SFL) Instructor Certification SFL Barbell Certification Information Oct 13-15, 2017 in Charleston, SC at the Charleston Kettlebell Club. I chose this one for the location and timing and was hoping for (and pleased to find) a small group in attendance. Kettlebell certifications are a lot of fun in a big group, but for the barbell instruction I wanted absolute clarity, and individual attention. With Chief SFL Doc Hartle teaching and the two gym owners assisting (Brett and Mike who are both SFG II and SFL certified), we got both. The CKB was the perfect setting, and the hosting was excellent!
SFL is like SFG II in that you have to clear the strength tests on the first day. The technique tests are on the last day. After the weigh-in, check-in, introduction, and mobility/warm-up, we went over the rules for the strength testing on the bench press and deadlift. We were given about 10 minutes of specific warm-up time on these. First word of warning for candidates: you might not get a chance to do your ideal warm-up. This probably goes without saying for anyone who has been in competitions, but there are limited resources and limited time. So if you are very particular about warming up with specific reps, sets, and rest periods between them, let that go... you need to be ready with a flexible warm-up scheme. Oh yes, and on the weigh-in, it's as you are (clothes count) and the calculations are rounded up. All this to say, be ready to do your required strength test easily so these little details don't throw you off.
All that said, I didn't make the bench press strength test. In hindsight, it's obvious I didn't train this lift enough. 125 lb was my required strength test and I had only done more than that (130 lb) once, about 2 months ago after doing about 12 weeks of barbell training in the 4 main lifts. And in the weeks leading up to SFL I didn't do enough to maintain it. I mainly trained deadlift and military press in the last few weeks, with just a few practice sessions on the other lifts. I was doing kettlebell practice too, but there isn't much in kettlebell that carries over to the bench press. So I can say that this is one not to neglect.
Leading off with a test failure was a little disappointing, but that was my only big setback, and it was clearly a valid assessment. I now know what I need to do to make the requirement on this lift and I have no problem doing this via video when I am ready. The bench press and I will be good friends by the time I get to conquering it, and then I'll have my SFL certificate.
Next up was the deadlift strength test, and I got that solidly at 250 lb. You can do sumo or conventional on this strength test, whichever you are more comfortable with or feel strongest. I did conventional because that's what I've been training lately. With both of the strength tests, you have to do it to standards, but there is less focus on all the technique points as there is on the last day for the technique tests. You just have to safely lift the required weight.
With the strength tests out of the way, we started into instruction with the Zercher squat and the Front squat. The "SFL clock" is explained, which shows where the hips should go; i.e. where the tailbone should point to, for the various movements. The Zercher was new to me; or actually, I had practiced it a few times but I was doing it wrong. The barbell is in the crooks of the elbows, so I had tried to go down like a goblet squat with the hips low. Actually the hips should come back with tailbone pointing to 8:00, and the bar touch the top of the knees. ("If you bring your hips back to 6:00 or 7:00, you might as well front squat. You're hurting your elbows for no reason.") We actually loaded this up with weight after getting the technique right, and it was quite a neat challenge. Sort of like a deadlift, and sort of like a squat. I'm going to work on this one! It's very effective for the abs because the bar is farther away from the pelvis in the horizontal plane. Front squatting went better for me than I expected; I thought I'd have trouble with the rack position but really didn't. Again, practicing the set-up, the walk-out, the movement with just the bar, moderate weight, then loading it up, all in stages. The teaching progression is consistent and effective. We coached each other for everything because it's an instructor certification, and the assistants and Doc backed us up when needed. With each lift we build up to some heavy doubles and singles. I got up to 145 lb in the Zercher, 115 in the front squat. Another woman there did much more in all three, she was 30 lbs lighter than me and quite a bit stronger - super impressive!
A lesson on programming rounded out the first day. "Plan the work; work the plan." The three main schools of lifting, differences in responses, waviness, rate of adaptation, training age and what types of programs work for different people, assessing goals... and deloading. "If you don't plan time off, your body will plan it for you. It's called an injury." Make sure to include deload weeks in any plan.
First up on the 2nd day was the first POWERLIFT, the Back Squat. Doc's extensive powerlifting background shines through. 20 years of experience are condensed into our SFL manual and his instruction. Not only does he have the background in lifting, but he has the medical and anatomical knowledge to explain how the body works with the lift. He gives just enough for clarity, no overload of information; although he's great at answering questions for anyone who wants to dig a little deeper. He's just a fantastic instructor all around! So, what did I learn... well, there are 12 points on the back squat; the manual breaks these up into points to focus on; yes, there is that much. Each of the 12 points has a few points within it. The two main things for me were MORE TENSION (GLAG - glutes, lats, abs, grip), and standing up straight at the top (I kept coming up short of standing vertical; I think I have it now). By the way, getting set up properly with arms in as tight as possible requires good T-spine mobility; so arm bars and other drills apply here! It makes a difference. And, a good set-up will save you if you struggle with a rep and the hips start to come up first. Set-up is key for everything, every lift. Also, the finish of one rep is the start of the next.
The back squat is a hip movement, NOT a lumbar movement. This was emphasized quite a bit and we assessed each other with extreme detail to ensure we were doing it correctly and in a way that is safe for the lower back. Again, TENSION was emphasized -- you just cannot believe how much!! For everyone I see squatting (including myself, prior to the 1-day course), the tension they have in their arms, lats, grip, and abs is about a "2" on the dial, when it needs to be a "10". Most people just have no idea how much more tension you can build, and NEED to use, in the upper body when squatting. Bend the bar into your back. All the tension building makes a difference for safety, stability, and strength.
Continued in next below... (I have exceeded the post length limit!)
Jan 2015 SFG Kettlebell Course experience
Mar 2015 SF Bodyweight Course experience
May 2015 SFG1 at The Dome
And article on SFG I: How to Prepare for and Pass Your SFG Level I
Feb 2017 SFG II experience - Portland, OR, Feb 2017
May 2017 StrongFirst Lifter (barbell) 1-day course experience
The more I learn, the more I see how much there is yet to learn. Here we go.
First off, having done all of the above courses and certs, I can certainly say StrongFirst training is top quality. I can't say that it is better than all the rest out there, since I haven't attended others of this nature. But I have attended lots of training and education through several college degrees, 20 years in the military, and continued training in my primary career (IT); I was also an instructor for several years in the Air Force so also have had some insight into developing and delivering instruction. StrongFirst clearly has the right stuff -- a firm foundation of knowledge and experience, a dedicated and talented instructor corps, and commitment to gathering and responding to feedback for continuous improvement. Have you considered taking a course or certification? Why not? You will absolutely get your money's worth, I can promise you that. It is the most fun, you come away with tons of knowledge, and the value just cannot be calculated. These are the reasons that I keep talking it up -- and going back for more!
So most recently, I attended the StrongFirst Lifter (SFL) Instructor Certification SFL Barbell Certification Information Oct 13-15, 2017 in Charleston, SC at the Charleston Kettlebell Club. I chose this one for the location and timing and was hoping for (and pleased to find) a small group in attendance. Kettlebell certifications are a lot of fun in a big group, but for the barbell instruction I wanted absolute clarity, and individual attention. With Chief SFL Doc Hartle teaching and the two gym owners assisting (Brett and Mike who are both SFG II and SFL certified), we got both. The CKB was the perfect setting, and the hosting was excellent!
SFL is like SFG II in that you have to clear the strength tests on the first day. The technique tests are on the last day. After the weigh-in, check-in, introduction, and mobility/warm-up, we went over the rules for the strength testing on the bench press and deadlift. We were given about 10 minutes of specific warm-up time on these. First word of warning for candidates: you might not get a chance to do your ideal warm-up. This probably goes without saying for anyone who has been in competitions, but there are limited resources and limited time. So if you are very particular about warming up with specific reps, sets, and rest periods between them, let that go... you need to be ready with a flexible warm-up scheme. Oh yes, and on the weigh-in, it's as you are (clothes count) and the calculations are rounded up. All this to say, be ready to do your required strength test easily so these little details don't throw you off.
All that said, I didn't make the bench press strength test. In hindsight, it's obvious I didn't train this lift enough. 125 lb was my required strength test and I had only done more than that (130 lb) once, about 2 months ago after doing about 12 weeks of barbell training in the 4 main lifts. And in the weeks leading up to SFL I didn't do enough to maintain it. I mainly trained deadlift and military press in the last few weeks, with just a few practice sessions on the other lifts. I was doing kettlebell practice too, but there isn't much in kettlebell that carries over to the bench press. So I can say that this is one not to neglect.
Leading off with a test failure was a little disappointing, but that was my only big setback, and it was clearly a valid assessment. I now know what I need to do to make the requirement on this lift and I have no problem doing this via video when I am ready. The bench press and I will be good friends by the time I get to conquering it, and then I'll have my SFL certificate.
Next up was the deadlift strength test, and I got that solidly at 250 lb. You can do sumo or conventional on this strength test, whichever you are more comfortable with or feel strongest. I did conventional because that's what I've been training lately. With both of the strength tests, you have to do it to standards, but there is less focus on all the technique points as there is on the last day for the technique tests. You just have to safely lift the required weight.
With the strength tests out of the way, we started into instruction with the Zercher squat and the Front squat. The "SFL clock" is explained, which shows where the hips should go; i.e. where the tailbone should point to, for the various movements. The Zercher was new to me; or actually, I had practiced it a few times but I was doing it wrong. The barbell is in the crooks of the elbows, so I had tried to go down like a goblet squat with the hips low. Actually the hips should come back with tailbone pointing to 8:00, and the bar touch the top of the knees. ("If you bring your hips back to 6:00 or 7:00, you might as well front squat. You're hurting your elbows for no reason.") We actually loaded this up with weight after getting the technique right, and it was quite a neat challenge. Sort of like a deadlift, and sort of like a squat. I'm going to work on this one! It's very effective for the abs because the bar is farther away from the pelvis in the horizontal plane. Front squatting went better for me than I expected; I thought I'd have trouble with the rack position but really didn't. Again, practicing the set-up, the walk-out, the movement with just the bar, moderate weight, then loading it up, all in stages. The teaching progression is consistent and effective. We coached each other for everything because it's an instructor certification, and the assistants and Doc backed us up when needed. With each lift we build up to some heavy doubles and singles. I got up to 145 lb in the Zercher, 115 in the front squat. Another woman there did much more in all three, she was 30 lbs lighter than me and quite a bit stronger - super impressive!
A lesson on programming rounded out the first day. "Plan the work; work the plan." The three main schools of lifting, differences in responses, waviness, rate of adaptation, training age and what types of programs work for different people, assessing goals... and deloading. "If you don't plan time off, your body will plan it for you. It's called an injury." Make sure to include deload weeks in any plan.
First up on the 2nd day was the first POWERLIFT, the Back Squat. Doc's extensive powerlifting background shines through. 20 years of experience are condensed into our SFL manual and his instruction. Not only does he have the background in lifting, but he has the medical and anatomical knowledge to explain how the body works with the lift. He gives just enough for clarity, no overload of information; although he's great at answering questions for anyone who wants to dig a little deeper. He's just a fantastic instructor all around! So, what did I learn... well, there are 12 points on the back squat; the manual breaks these up into points to focus on; yes, there is that much. Each of the 12 points has a few points within it. The two main things for me were MORE TENSION (GLAG - glutes, lats, abs, grip), and standing up straight at the top (I kept coming up short of standing vertical; I think I have it now). By the way, getting set up properly with arms in as tight as possible requires good T-spine mobility; so arm bars and other drills apply here! It makes a difference. And, a good set-up will save you if you struggle with a rep and the hips start to come up first. Set-up is key for everything, every lift. Also, the finish of one rep is the start of the next.
The back squat is a hip movement, NOT a lumbar movement. This was emphasized quite a bit and we assessed each other with extreme detail to ensure we were doing it correctly and in a way that is safe for the lower back. Again, TENSION was emphasized -- you just cannot believe how much!! For everyone I see squatting (including myself, prior to the 1-day course), the tension they have in their arms, lats, grip, and abs is about a "2" on the dial, when it needs to be a "10". Most people just have no idea how much more tension you can build, and NEED to use, in the upper body when squatting. Bend the bar into your back. All the tension building makes a difference for safety, stability, and strength.
Continued in next below... (I have exceeded the post length limit!)
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). I liked this one! I didn't practice this at all prior to the cert weekend. I did 135 lb solidly for 2 x 3, and did 1 at 165 but felt form was not ideal, so 140-145ish would be good for me, and challenging. I didn't feel this one in the back of the hamstrings where most people do because my hamstrings are pretty flexible (I can bend over and put flat hands on the ground), so learned a little different way to feel the correct tension and depth.
