You can try this step/wave hybrid cycle with almost any lift, but it will be most effective with the kettlebell military press since many people get stuck at a particular weight and are not sure how to progress from that point.
This program is designed specifically to get you to a half-bodyweight kettlebell press, but this will work just as well for getting you to the next bell size, whatever that is.
Most of us know the important role strength training plays in sports. This also applies to soccer, where the quality of technical skills is fundamental. During the 2022-2023 season, with the help of Fabio Zonin, StrongFirst Certified Master Instructor, I designed a training program based on StrongFirst principles for Pro Vercelli Calcio a soccer team […]
Fabio Zonin, StrongFirst Certified Master Instructor, and I independently discovered and practiced the same movement: a standing forward kettlebell press with a static hold. When I described it to Fabio and sent him a video, Fabio said, “Hey, I do that, too!” and subsequently Fabio invited me to discuss the new kettlebell exercise on an edition […]
When it comes to training, most people tend to trend in the direction of complexity and novelty. Whether that’s an athlete finding fancy movements they think will make a favorite pro-athlete look cool on social media or a coach wanting to show how competent they are in shaking things up, doing newer or more difficult […]
“Water, water everywhere, nor any drop to drink.”— Samuel Taylor Coleridge from The Rime of the Ancient Mariner The quote above from the classic poem describes the availability of programs for the trainee. Programs, programs everywhere, nor a one to follow… It can be classic “paralysis by analysis” and the search for the “right” program […]
Truth comes out of error more readily than out of confusion. —Francis Bacon What do successful athletes not blessed with Olympic genes have in common?—Patience to tweak their training, one variable at a time, until they have found “their” way. Contrast that with a typical trainee who impatiently switches programs before he has had a […]
In Soviet strength programming, especially in Olympic weightlifting and speed-strength events in track and field, both volume and intensity frequently went up and down together, although at different rates, in the preparatory period. For an advanced athlete this tactic magnified the adaptive response to the training load. Following are two such plans, courtesy of StrongFirst. […]
“Only he deserves power who everyday justifies it”—Dag Hammarskjold, Swedish Diplomat Ain’t no two ways about it, friend-o: if you’re training for your SFG II Kettlebell Certification or recertification, probably the last thing you want to think about is preparing to tango once more with your long-time arch nemesis: the SFG Snatch Test (100 snatches […]
Real people, real results! Here is what our students say: Thanks to Fabio Zonin’s tips and plans I managed to improve both my technique and my strength in the kettlebell military press, reaching 24kg and achieving the Iron Maiden Challenge. I continued working with Fabio’s drills and strategies and within a few months I achieved […]
