kettlebell simple & sinister
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KETTLEBELLSIMPLE&SINISTERBYPAVELTSATSOULINE
PublishedbyStrongFirst,Inc.9190DoubleDiamondParkwayReno,NV89521,USAwww.StrongFirst.com
Editor:LareeDraper-www.ontargetpublications.net
Photography:RalphDeHaanPhotography-www.ralphdehaan.comandTealTreeStudios,Inc.-www.tealtreestudios.com
Design:RachelDarvas-rachel.darvas.sfg@gmail.com
LibraryofCongressCataloging-in-PublicationDataTsatsouline,PavelISBN978-0-9898924-0-71.Strengthtraining.2.Fitness.3.Physicaleducationandtraining.
©2013PowerbyPavel,Inc.Allrightsreserved.
Nopartofthisbookmaybeusedorreproducedinanymannerwhatsoeverwithoutwrittenpermissionbythecopyrightholder,exceptinthecaseofbriefquotationsembodiedincriticalarticlesandreviews.
DISCLAIMERTheauthorandpublisherofthisbookarenotresponsibleinanymannerwhatsoeverforanyinjurythatmayoccurthroughfollowingtheinstructionscontainedinthismaterial.Theactivitiesmaybetoostrenuousordangerousforsomepeople.Thereadersshouldalwaysconsultaphysicianbeforeengaginginthem.
Theauthorwouldliketothankthefollowingladiesandgentlemen
fortheirsuggestions:
MichaelCastrogiovanni,AndreaChang,RonFarrington,SteveFreides,EricFrohardt,Dr.KristannHeinz,DanJohn,RobLawrence,JeremyLayport,GeoffNeupert,MarkReifkind,GeorgeSamuelson,AlexandreSenart,MarkToomey,ChadWaterbury,DavidWhitley,FabioZonin,aswellasadozengentlemen
whochosetoremainanonymous.AspecialthankstoBrandonHetzlerandNikkiShlosser.
TABLEOFCONTENTS
PARTI:SIMPLE
THERUSSIANKETTLEBELL-ANEXTREMEHANDHELDGYMSIMPLE&SINISTERYOUONLYNEEDAFEWKETTLEBELLSRESPECTYOURKETTLEBELLTAKETHEBRAKESOFFYOURSTRENGTHTHEMOSTPOWERFULHUMANMOVEMENTTHESWING—AFAT-BURNINGATHLETE-BUILDERTHEGET-UP—YOURSTRONGMANMENTORPROGRAMMINIMUMREMASTERED
PARTII:SINISTER
HARDSTYLESHADOWSWINGSSPEEDENDURANCEISTHEANSWERTHESECRETOFHARDSTYLELAZINESSSECRETSOFBREATHMASTERYANDROIDWORKCAPACITYALESSONFROMWORKERSANDPEASANTSALITTLEEVERYDAYGOESALONGWAYSIMPLEASCANBETHEGOALSANDHOWTOREACHTHEMDIEBUTDOSIMPLE&SINISTERSUMMARIZED
PARTI:SIMPLE
THERUSSIANKETTLEBELL—ANEXTREMEHANDHELDGYM
Ifakettlebellwereaperson,itwouldbethetypeofaguyyouwouldwant[onyourside]inanalleyfight.
—GlennBuechlein,powerlifter
ThekettlebellisanancientRussianweaponagainstweakness.
CalledgiryainRussian,thiscannonballwithahandlehasbeenmakingbettermenandwomenforover300years.InimperialRussia,“kettlebell”wassynonymouswith“strength.”Astrongmanorweightlifterwascalledagirevikora“kettlebellman.”Strongladiesweregirevichkasor“kettlebellwomen.”“Notasinglesportdevelopsourmuscularstrengthandbodiesaswellaskettlebellathletics,”reportedRussianmagazineHerculesin1913.
Kettlebellsarecompact,inexpensive,virtuallyindestructible,andcanbeusedanywhere.Theuniquenatureofkettlebellliftsprovidesapowerfultrainingeffectwitharelativelylightweight,andyoucanreplaceanentiregymwitha
coupleofkettlebells.DanJohn,MasterSFG[1]
andahighlyaccomplishedpowerathlete,famouslyquipped,“WiththiskettlebellinmybedroomIcanpreparemyselffortheNationals.”
SinceIintroducedtheRussiankettlebelltotheWestin1998,ithasbecomeamainstayinthetrainingofchampionsinsportsrangingfrompowerliftingtoMMAtotriathlon.Elitespecialoperationsunitshavemadethekettlebellanintegralpartoftheirtraining.Theyhavediscoveredthatkettlebellsdeliverextremeall-aroundfitness—andnosingleothertooldoesitbetter.
Experienceandscienceagreethatkettlebelltrainingdevelopsawiderangeofattributes:strengthandpower,varioustypesofendurance,musclehypertrophy,fatloss,health,andmore.Thekettlebellswinghasbeenknowntoimprovethedeadliftofelitepowerlifters—andtherunningtimesofhigh-levellongdistancerunners.Thisiswhatgirevikscall“theWhattheHellEffect.”Thekettlebelldefiesthelawsofspecificity.
Russiankettlebellpowertoyou!
SIMPLE&SINISTER
Competitive“sophistication”(rather,complicationmaskedassophistication)isharmful,ascomparedtothepractitioner’scravingforoptimal
simplicity.
—NassimNicholasTaleb,Antifragile
Thisprogramisassimpleandsinisterasthekettlebellitself.
IoweitsnametoaU.S.counterterroristoperatorwhousedittodescribemysystem.Ihavebeenrefiningiteversince,makingitevensimplerwhilekeepingitsinister.
IntheXIVcentury,WilliamofOccamofOccam’sRazorfamegavethebesttrainingadvice:“Itisvaintodowithmorewhatcanbedonewithless.”TheSimple&Sinisterprogram(S&S)hasbeenruthlesslypruneddowntoonlytwoexercises,knowntodeliverthewidestrangeofbenefitswhilebeingsimpletolearnandsafewhenproperlyexecuted.Theprogrammingisfoolproof.
Simple&SinisteriswhatRussianscallageneralpreparationprogram.
·S&Swillprepareyouforalmostanythinglifecouldthrowatyou,fromcarryingapianoupstairstoholdingyourowninastreetfight.
·S&Swillforgeafighter’sphysique,becausetheformmustfollowthefunction.
·S&Swillgiveyouthestrength,thestamina,andthesupplenesstorecreationallyplayanysport—andplayitwell.
·Ifyouareaseriousathlete,S&Swillserveasaperfectfoundationforyoursport-specifictraining.
·Ifyouareaseriouslifter,S&Swillbuildyourstrength,ratherthaninterferewithit.
Simple&Sinisterwillachievealloftheabovewhileleavingplentyoftimeandenergytodoyourduty,yourjob,practiceyoursport,andhavealife.
WhatS&Sisnot.
Thisisnotaprogramtomaximizeanyoneattributeorperformanceina
particularevent.Ifyourgoalistopresstheheaviestkettlebellpossible,todo1,000swingsnon-stop,todeadliftarecordweight,ortowinachampionshiprace,S&Sisnotwhatyouarelookingfor.Thatiswhatspecialistprogramsarefor—andtheyshouldalwayscomeafterafoundationofgeneralphysicalpreparationhasbeenlaid.Otherwiseyouwillonlyseeshort-termgains,youwillfailtoreachyourpotential,youmightgethurt.
Themajorityofpeople,withtheexceptionofcompetitiveathletesatorabovethehigh-intermediatelevel,donotneedspecializedtrainingofthatsort,andwillgetthemostbenefitswiththeleastinvestmentoftimeandenergyfromapowerfulgeneralistprogramlikeS&S.
HereistheS&Splaninanutshell.
Thereareonlytwomovingparts,theswingandtheget-up.Nootherexercisesofferasmanyall-aroundbenefitsinsuchatightpackage.“Tobuildasuperman,slowmovementsandquickliftsarerequired,”taughtBobHoffmanofYorkBarbell.Theget-upistheultimateslowlift;theswingistheultimatequicklift.TheYinandtheYang,bothbasescovered.
AndreyKochergin,aRussianSpecialForcesvetandfullcontactkaratemaster,likestouseAsianterminologytoclassifydifferenttypesofbreathingandmuscularcontractions.HeexplainsthatYinbreathingisusedduringwrestling,grappling,footwork,andsomeblocks.Itisasteady,evenbreathing,punctuatedbyforceddiaphragmaticexhalationsduringexertions.Thisdescribesthekettlebellget-uptoa“t”.
Yangbreathingisbreathingduringastrikeorsomeotherexplosiveaction.“Asharpexhalationisperformedwithmaximaltensionandideally,forgreaterconcentration,withascream,”commentsKochergin.“IntheendofaYangexhalationthereisabreathhold,essentialforinstantconcentrationofastrikebutcounterproductiveinlongstrengtheffortsofwrestling.”Thisisthehardstylekettlebellswing.
MarkReifkind,MasterSFG,callstheswingthemostbeneficialexerciseanyonecando.Amongitsmanybenefitsaresuperiorconditioning,rapidfat
loss,explosivehippower,killergrip,variousbackhealthbenefits,anditisveryeasyontheknees.Rifaddsthattheswingis“scalabletoa70-year-oldgrandmotherandtoa20-year-oldsuperathlete.”
Theget-upisanold-timestrongmanstuntthatisthekingof“functionaltraining.”WhileeveryonepaysFTalipservice,theget-updelivers.Whendonewithsufficientweight,itteachesthebodymanymovementlessonsthatcannotbelearnedthroughsissyexerciseswithballs,bands,andKenandBarbiedumbbells.Onceyouhaveconqueredtheget-up,youwillbethemasterofyourbody,notitsguest.
Theget-updoesmagicforone’sshoulders,makingthemremarkablyresilientagainstBrazilianjiu-jitsuarmbarsandheavybenchpresses.Theget-upisalsooneofthebestabexercises.Togetherwiththeswing,theget-updevelopsimpressive,althoughnotexaggerated,backandshoulders.
Youwillbetrainingthreetosixtimesaweekonaflexibleschedule.Yourworkoutis100swingstotalandfiveget-upsperarm,whichisaverymodestvolume.IvanIvanov,formerlyacoachfortheBulgarianNationalGymnasticsTeam,noted:“Aworkoutshouldgiveyoumorethanittakesoutofyou.”
Youwillbedoingswingsinsetsoftenandget-upsinsetsofonetoassurethehighestpoweroutputinswingsandperfecttechniqueinboth.Youwillnotberushingbetweensetsbecausetheprogramisbiasedtowardsstrengthandquality.
S&Swillleavegasinyourtankforemergencies.Afriendoncewrotefromdownrange,“Goinghuntinglatertodaybeforedinner.Aquickobservation:ThesmartandmostbadasstacticalathletesIseeonadailybasisworkhard,but
alwaysleavesomethinginthetank.Theyowetheirlivesandthoseoftheirbrotherstotheabilitytogohardeverydayandnotbetoosorefromaworkout.”
Everytwoweeksyouwilltestyourreadinessandyourspirit,andpushthepedaltothemetalwithanon-stop,all-outsetofswings.
YOUONLYNEEDAFEWKETTLEBELLS
Youcanprymykettlebelloutofmydeadcoldhand.
—Anonymous
ToparaphraseanadforaSwisswatch,“Youneverreallyownakettlebell.Youmerelylookafteritforthenextgeneration.”Ifyougetqualitybellsandtakecareofthem,theywilloutliveyou.Youmightaswellgetgoodones.
Russiankettlebellsaretraditionallymeasuredinpoods.Onepood,anoldRussianunit,equals16kilograms,approximately35pounds.FortheS&Sprogram,youneedthefollowingbellsizes.
Ladies,youneedmorebellsbecauseyouhaveadifferentuppertolowerbodystrengthratiothangents.Youwillseeadiscrepancybetweenthegendersintheswingandget-upgoalsforthesamereason.
Gireviksdonottalkpounds,evenintheUSandtheUK,sostartmemorizingyourkettlebellweightsinkilos.Hereisthesamechartinkilos.
Ifyouarewonderingwhat“strong”is,itisprobablynotyou.
Yourgoal,eventually,istodominate35-poundget-upsand53-poundone-armswingsifyouarealady—a70-pounderforbothliftsifyouareagentleman.Experienceshowsthesenumberstobeveryachievable,andreachingthemmakesadramaticdifferenceinall-aroundfitnessandbodycomposition.
Shouldyoudecidetogobeyondthat,theladies’goalisget-upswith53
poundsandone-armswingswith70pounds.Gentsgetthe106-pound“Beast”forbothdrills.
Girevichkas:LadyKettlebellersinImperialRussia
In1902Linda“theBalticChampion”BellingimpressedtheSt.PetersburgAthleticSocietybyone-armcurling32kg.
AgafiyaZavidnayaeasilypressedapairof32shangingonherpinkieswellpastherprime.AnnaGeld,thewifeoffamousRussianclownAnatolyDurov,liftedheavykettlebellsandbarbellsonstageinthe1920s.Toproveherstrengthwasforreal,Annaoncechallengedamalewrestler.Shelost,butonlyaftertwentyminutesofruthlessfighting.
In1913circusperformerMariaLursfromEstoniajuggled32kgkettlebellsandcouldone-armsnatchathree-pood—48kg!IvanLebedevwroteabouther,“Everystuntofhersisfullofstrength,yetMariaLurs’figureisnotatallroughbutamazeswithitssoftandsupplelines...cityladiesshouldseethisEve’sdaughter,rightfullyproudofherstrengthandtheharmonyofhershape.”
Butdon’tgettheideatheRussiancityladieswerewimps.St.PetersburgGazettereportedin1897,“ThestrongestoftheladyathletesinourcapitalisMs.M.S.P....Inspiteofheryoungageandher3-poodbodyweightsheone-armpressestwopoodsandtenpounds...ThesecondstrongesthastobeMrs.E.G...
Itisinterestingthatthisathleteismarriedandherhusbandismuchweakerthanher.”
Takenote,ladies.Itcanbedone,especiallyinthisageoffeminizedmen.Pickupthatkettlebellandyoushouldhavenotroublebecomingabettermanthanmostmen.
Youmightbesurprisedatthelargejumpsbetweensizes.Theoriginalintentionwasprobablyasmundaneassavingroublesandsquaremetersofstoragespace.MuchlaterSovietscientistslikeProf.ArkadyVorobyev,alsoaweightliftingworldandOlympicchampion,discoveredthatsharpchangesinloadaresuperiortosmallchangeswhenitcomestodeliveringthemessagetoyourbody:“Getstrong!”
Thereareotherreasonsforlargejumpsbetweenweights.DanJohn,MasterSFGexplains:
“WhyIlikekettlebells:Ihavesolittlechoice.Dumbbellsinmanygymsgoupbytenpounds,somefive,someevenapoundatatime.Athousandmachinesforbenchpresses...amillioncombos.
Stop!Thebraincanonlytakesomuch!
Withkettlebells,Ireallyhaveonlyuptothreechoicesforanexercise...oftenonlyone.
Lesschoice,lessmentalRAMgoingoutthedoor.Themoreyouchoose,thelessyouhavelefttopushtheworkout.Thoseleginnieandoutiemachinescanconvinceyouyou’reworkingyourlegs.You’renot...butyoucanuseyourbraintoconvinceyouthatyouare.
Nochoice.Morework.”
RESPECTYOURKETTLEBELL
Onceayearevenanunloadedgunshoots.
—Russianrangemasters’observation
Kettlebellsdonothurtpeople.Peopledo.
Akettlebellwillgetyourrespect—theeasywayorthehardway.Hereistheeasyway.
1.Getamedicalclearance.
Getclearance,especiallyfromanorthopedistandacardiologist.Thelatterisnojokingmatter,sincekettlebelltrainingcanbeextremelyintense.
2.Alwaysbeawareofyoursurroundings.
Findatrainingareawithanon-slipperysurfaceonwhichyouarenotafraidtodropakettlebell.
Theareamustbeclearofobjectsyoumighttripover—includingotherkettlebells—orthatyoumighthitwithakettlebell.Thereshouldbenopeopleoranimalsinaradiuswhereyoucouldinjurethem.
Notethedirectionofthesunifyouarepracticingtheget-upoutdoors.Bewareofgettingdizzyfromlookinguptowardthesky.
3.Trainbarefootorwearshoeswithaflat,thinsoleandroomforthetoestospread.
Trainingbarefootissuperiorforhealthandperformancereasons.Ifyoumustwearshoes,wearConverseChuckTaylors,VibramFiveFingers,orsimilarshoesthathavethinsolesanddonotpinchthetoestogether.Youhavesensoryreceptorsonthebottomsofyourfeetthatmakeyoustrongerandimprovebalanceandcoordination.Wearingtraditionalshoesdiminishestheabilityofthesereceptorstoworkproperly,andthereforeimpedesperformanceandcanincreasetheriskofinjury.Gonative.
4.Nevercontestforspacewithakettlebell.
Donottrytosavearepthathasgonewrong.Guidethekettlebelltofallharmlessly,andmoveoutofthewayifnecessary.Andremember,quick
feetarehappyfeet.
5.Practiceallsafetymeasuresatalltimes.
Respecteverykettlebell,eventhelightestone.Alwaysuseperfectformpickingupandsettingdownakettlebell.Thesetisnotoveruntilthebellissafelyparked.
6.Keepmovingonceyourheartrateishigh.
Afterahardset,keepmovingbywalking,shadowboxing,ormovingyourarmstohelpyourheartpumptheblood.Stoponlywhenyourheartrateishalfwaydowntonormal.Considergettingaheartratemonitor.
7.Don’tputyourspineintoflexionduringoraftertraining.Forward-bendingstretchesandslouchingaftertraining,harmlessastheseseem,couldinjureyourback.
Unlesscounter-indicated,back-bendingstretchesarerecommendedfollowingtraining.
8.Focusonquality,notquantity.
GrayCook,physicaltherapistextraordinaire,pointsoutthatmotorcontrolgoessouthwithfatigueand“thebodywillalwayssacrificequalityforquantity.”Whenyouarenolongerabletocontinuewithperfecttechnique,thegigisup.
Instructioncannotcoverallcontingenciesandthereisnosubstituteforgoodjudgment.Bearesponsibleadult,notavictim.
TAKETHEBRAKESOFFYOURSTRENGTH
Flexibilitygivesmemystrength.Flexibilityismyweapon.
—IchiroSuzuki,NewYorkYankees
Strengththatfailstoreachisimpotent.
ConsideraThaiboxerthrowingaviciousforwardknee.Therearhipextendsandtheglutefullycontractsandthrowsthewholebodyofthefighterintothestrike—whileaddingacoupleofinchesofreach.
Nowwatchwhathappenswhenacharacterwithtighthipstriestokneehisopponent.
AtStrongFirstwedonotstretchjustfortheheckofit.Westretchtoremovethebrakesthatpreventusfromfullyexpressingourstrength.
Thethreedrillsinthissectionhavebeencherry-pickedtodojustthat.
Thefirstexercise—thepryinggobletsquat—unlocksthepelvisandhips.Thefreedomofmovementitwillgiveyouismind-boggling.
Thesecondexercise—theStrongFirsthipbridge—willstretchthehipflexors,themusclesonthetopofthethighsthatactlikebrakesfortheglutes.Itwillreleasedeadlystrikes,fastsprints,andpowerfuljumps.
Thethirdexercise—thehalo—willstretchtheupperbackandshoulderstofreeyourarms.
Starteachpracticewiththreecircuitsoffiverepsofeachexercise.
PryingGobletSquat
Idonotcomefromaculturewherepeoplearecomfortableenoughwiththesquattomakeitthepreferredrestingposition.ButRussiansdogetenoughsquattingpracticetomaintainthisfundamentalmovementpattern.Simpleandsinistertoilets(aholeinthefloor)onthefarms,inthemilitary,attrainstations,andmanyotherplacestakecareofthat.
AmericansandotherWesternersneedhelp.EnterthebrilliantlysimplegobletsquatsolutionbyDanJohn,MasterSFG.Itisanexceptionalstretch,especiallythepryingversion.
Dothedrillbarefoot.Pickupalightkettlebellbythehornsandassumeashoulder-widthstancewithyourfeetslightlyturnedout.
Startthesquatdescentbypushingthekneesapart.
Donotdropstraightdown,butsitbackslightly,tofiveo’clock,asifaimingtositonacurb.
Donotallowyourheelstocomeup.Goasdeepasyoucanwithoutpain.
Wedgeyourelbowsinsideyourknees—exactlyagainsttheinnerquads.
Pushyourkneesapartwithyourelbows—withoutlettingyourbigtoesandtheballsofthefeetcomeofftheground.
Stayonthebottomofthesquat.Relaxwithoutlettingthespineround.Keepyourchestupandstaytallwithouttiltingyourheadback.Donotshrugyourshoulders—justtheopposite.Breatheinarelaxedmanner.
Start“prying”yourhipsloose.Iusethisverbliterally.Imaginepullingamassivewoodenpostoutoftheground.Pullingstraightupwilldoverylittle,unlessyournameisKingKongorEddieCoan.Youwillhavetoprythepost
backandforthandsidetoside.
Youaregoingtodothispryingwithyourhips.Therearetwogoals.Oneistoseparateyourpelvisintotwohalves,to“widen”it.Mobilizingyourpelvismayspareyoufrommanyorthopedicproblemsdowntheroad.Two,theideaistopullthehipjointsoutoftheirsockets.Donotpanic—itisjustavisualization.Unlessyouarehypermobile,itwouldtakeAlexanderKarelin’sbesteffortstodislocateyourhips.
Withthisinmind,moveyourpelvisindifferentdirections.
Makespace.
Pullyourhipjointsoutoftheirsockets.
Makeyourpelviswider.
Thisisagoodtimetoshufflearoundandadjustyourstance;rememberwherethatstanceisnexttimeyousquat.
Yourpelviswillkeepsinking.Goasdeepasyoucanwithoutflexingyourspineorexperiencingpain.Donotallowtheelbowstodrop.
Doafewcurlswithoutmovingtheelbows—seriously.Itisaformofprying:themovingkettlebellshiftsthecenterofgravitybackandforth.JackReape,anAmericanrecordholderinthebenchpress,wascaughtdoingthisatagym.AdmiringJack’spipes,thekidaskedifthiswashisfavoritebicepsexercise.Deadpan,Jackreplied,“Favoriteandonly.”
Standupwithagrunt.Makesureyourtaildoesnotrisefasterthanyourhead.Lockyourkneesandcontracttheglutesatthetop.
Ifyouaretooweaktostandupwithgoodform,sitbackonthefloorandparkthebell.
Dofivereps,restingbetweenthemifnecessary.
StrongFirstHipBridge
Lieonyourbackwithyourfeetflatandkneesbentaboutninetydegrees,asifyouareabouttodocrunches.
Squeezeapairofcushyshoes—thekindIdonotrecommendforlifting—betweenyourknees.Thiswillforceyoutoextendyourhipsinsteadofoverarchingthelowerback.Gripthegroundwithyourtoes,digyourheelsin,andliftthepelvisashighaspossible.Pauseforthreeseconds,constantlytrying
tolifthigherandhigher,thencomedownandrelax.Restbriefly,andrepeat.Dofiverepsinthismanner.
Imuststressthispoint:Thisisnotamuscularenduranceexercise.Yourjobisnottoseehowlongyoucanholdthebridge,buttogetthemaximalglutecontractionandthegreatestrangeofmotion.Driveyourpelvisthrough,asthefighterpicturedearlier.Notfast,butstrong.Thegoalisforthepelvistorisehighenoughforthethighstoformastraightlinewiththetorso.
Ifyouareamartialartist,humormeandthrowacoupleoffrontkneesorkicksagainstatargetrightafterthese.Youwillseeabigdifferenceinreachandpower.
Halo
ThisdrillbySteveMaxwellisverysimple,yetitcoversmanybasesofupper-bodymobility.
Holdalightkettlebellupsidedownbyitshornsorgrabalightbarbellplate.Lockyourknees.Tensetheglutestoprotectyourback.
Keepingyourshouldersdownasmuchaspossible,slowlycirclethebellorplatearoundyourhead,progressivelytighterandlower.
Fivecirclesinbothdirectionsareaboutright.
Performtheabovethreedrillsinthespecifiedorderforthreecircuitsbeforeyourkettlebelltraining.Theaboveregimenismeanttobringamoderatelytightbuthealthypersonuptospeed.Youmighthavesomeissuesthatneedtoberesolvedwiththehelpofamedicalprofessionalandlatera
certifiedSFGkettlebellinstructor.[2]
Ifyouhaveamedicalcondition,followthewarm-upadviceofyourmedicalprofessional.Ifyoudonothaveacondition,donotbeasissyandkeepitshort.
RightaftertheS&Ssessions,orlater,preferablyshortlybeforebedtime,dothefollowingrelaxedstretchesforthehipareasoheavilyinvolvedinbothswingsandget-ups.Doonetothreesetsofeachinacircuit.
90/90Stretch
ExplainsDr.MichaelHartle,MasterSFG:
Thismodifiedhurdlerstretchisgreatforthehipsandlowerback.Itstretchesthegluteusmusclesandthevarioushiprotators.Sitontheflooronyourlefthip.Placeyourleftleg,bentatarightangle,infrontofyou,andyourrightleg,bentatarightangle,totheside.Thestartingpositionwillhaverightanglesatboththerightandlefthip,kneeandankle,withtheleftfootparalleltotherightcalfandtheleftcalfparalleltotherightthigh.
Placeyourrighthandonyourleftankleandyourlefthand,withtheleftarmrotatedout,onthegroundoutsideyourlefthip.Makinga“proudchest”andhingingatthehipsonly(noroundingthespine!),leanforwardandpressyourbuttocksaway,keepingthesternumovertheknee.Holdthestretch...makingsuretorelaxandbreathedeeply.Keeptheneckandheadinlinewiththetorso.Repeatontheoppositeside.
Diagonallyturningyourupperbodytowardsthefrontfootandrepeatingthedirectionsabovewillprovideanadditionalstretchforthisarea.Whenperformedproperly,thisstretchwillbefeltintheoutsideofthefronthip.
QLStraddle
Thisstretchisforthesidesoftheback.Sitinastraddleposition.Donotopentoowide,evenifyoucan.Anearsplitwillshiftthefocusofthestretchelsewhere.
Youareabouttostretchyourrightsidebyreachingtowardstheleft.Stretchyourrightarmoverheadandget“tall.”
Reachforward—perpendiculartoyourleftleg—withyourleftarm.Anchoryourfingertipsontheground.
Leantotheleft,reachingoveryourheadwiththerightarm.
Breatheandrelax.Graduallyreachfartherandfarther,hopefullyfarenoughtograbyourtoes.Ifyouaretight,holdingontoabungeecordattachedtoastationaryobjectwillhelp.
Repeatonbothsides,naturally.
Nothingwillhappeninasingleminute.Thelongeryoustayinthesetwostretchesandbreathethroughthetightspots,thebetter.
THEMOSTPOWERFULHUMANMOVEMENT
Thehiphingeisthemostpowerfulmovementahumancando.It’stheapexmovementofanapexhunter!
—DanJohn
Aswingisnotasquat.
Aswingisapullorhiphinge,inthesamecategoryasthedeadlift,clean,andsnatch,whetherkettlebellorbarbell.
Hereisthedifference.Inasquatthekneesandthehipsflextoasimilardegreeonthewaydown.Inapullthehipsdomostoftheflexion.
Inbothpullsandsquats,thespinestaysneutral.
HipHinge
Youareabouttolearntohingethroughthehips.
Standwithyourfeetslightlywiderthanyourshoulders—wideenoughtosafelyswingalargekettlebellbetweentheknees.Turnyourtoesslightlyoutward,alotlessthanforty-fivedegrees.Elevateyourtoesandtheballsofthefeeton2x4s,25-poundbarbellplates,thickbooks,orotherflat,equal-heightobjects.Thistacticwillpreventyoufromcheatingbecauseitstopsthekneesfromslippingforward.
Openyourchestandplacetheoutsideedgesofyourhandsintothecreasesatthetopofyourthighs.Shiftyourweighttoyourheelsandchopyourhandshardintoyourhip“hinges”topushthepelvisback.Feelthemusclesinthehipcreasescontractingasyouhinge.
Yourkneesandankleswillnaturallyflexsomewhat,butnottothepointoflosingastretchinthehamstrings.Focusonfoldingatthehips.
Inallofthedeadliftandswingevolutions,youmusttrackthetoeswiththeknees.Inotherwords,pushthekneesslightlyouttopreventthemfromcollapsingin.
Pushyourtailbackasfarasyoucan—back,notdown.
Lookatthehorizonforthedurationofthedrill.Keepyourheadupwithoutjammingyourneck.
Hingeasfarasyoucanwithoutroundingyourback.
Standupbycontractingyourglutes—“crushawalnut.”
Practicethehiphingeuntilitbecomescrispandautomatic.Thenremovethecrutchesofthe2x4s,butpretendtheyarestillthere,forcingtheshinstostaynear-vertical.Thekneesmayslightlymove—butnofartherthanthemid-foot.Itistheonlywaytomaintainapowerfulbow-likestretchofthehamstrings.
Short-StopDrill
Prof.StuartMcGill’sshort-stopdrillwillteachyouotheressentialelementsofprofessionaldeadliftandswingtechnique.
Assumethehip-hingestanceandhingethroughyourhips.Stronglygrabyourthighmusclesabovethekneecaps.Lockyourelbows,thenshiftyourweightslightlytowardsyourheels.
StuartMcGill,theworld’sleadingspinebiomechanist,comments:“Enjoycarryingtheweightofyourupperbodydownthearmsandontothethighs.Focusonthecurvesinyourtorso—aretheythesameaswhenyouwerestanding?Iftheyare,youhavegoodform.Iftheyarenot,adjustthembacktothenaturalcurves.”
Now“anti-shrug”yourshoulderswithyourlats.Thisisextremelyimportant.AtStrongFirstwecallthelatsthe“supermuscles.”Engagedproperly,theyhelpprotectthespineandshouldersandincreasestrengthinlower-andupper-bodyexercises.Pushdownhardwithyourarmpitswhilepushingthechestout.
Youareinaverypowerfulpostureanditshouldfeellikeit.
Youknowhowtostandup:Contractyourglutesanddriveyourpelvisforward.
Deadlift
Straddleakettlebellbetweenyourheels.Parkingitfartherbehindyouwillactivateyourlatsevenmore,andteachyouvaluableskillsfortheswing.
Takeabreathandforceyourshouldersdownawayfromyourears—theanti-shrug.
Sitback,loadingyourheels,butnotlettingthetoescomeofftheground.
Reachforthekettlebellwith“longarms”withoutlookingatit.Donotlosethelatcontractionandtheanti-shrug;donotallowyourupperbackandchesttocollapse.
Whenyouhavereachedthebellmakesure:
·Thelowerbackisflatorslightlyarched.(Ifyoucannothelproundingbecauseyourhamstringsaretight,temporarilyelevatethekettlebellonaboxorafewbooksandworkonyourflexibility.)
·Thechestisopen,theheadisupandtheeyesareonthehorizon.
·Theshouldersarepresseddown,awayfromthehead—anti-shrug.
·Theweightisslightlytowardstheheels.
·Theshinsarenearlyvertical;thekneesmaynotbefartherforwardthanthemid-foot.(Youmaybringbackthe2x4sifyouarehavingtrouble.)
·Thepelvisishigherthantheknees,butlowerthantheshoulders.
·Thearmsarestraight.
·Thekneesaretrackingthetoes.
Ifyoubroughtyourfeetclosertogether,thebottompositionwouldlookexactlylikethebottomofanaturalathlete’sstandingbroadjump,power-coiledineverylower-bodymuscle.
Hookthekettlebellhandlewithyourfingers,butdonotgripittightly.Taketheslackoutofyourarmpits.Youarereadytostandup.
Standupramrodstraight—snappy,althoughnotquiteexplosive.
Yourpelvismustneverrisefasterthanyourshoulders.MartyGallagherteaches:“Everythingmustarriveatonce.”Youwanteverythingtotravelasonepiece—asinajump.
Atthelockoutyourbodymustformastraightline.Thekneesarelocked,thebackandneckareneutral.Donotleanback;imaginestandingwithyourbackflushagainstawall.
Tenseeverymusclebelowyourneck—plank.Pullupthekneecaps.Cramptheglutes.Bracetheabs,asifyouareabouttobepunched.Keepthelatslockedandloaded.Youareaboard.
Atthesametime,keepyourtrapsrelaxedandyourfaceimpassive.
Pauseforaninstant,andthenstartthedescentbyhingingback.Maintainperfectformanddonotbeconcernedwiththespeedofthemovement.
Withoutlookingatthekettlebell,touchittothegroundbetweenyourheels.Thekettlebellwillbegintolandinfrontofyou.Donotletit.Guideitbackwithyourlats—“swim”itback.
Althoughtraditionallydeadliftsaredonewithapauseontheplatformbetweenreps—hencetheoriginalnameofthe“deadweightlift”—forourpurposestouch-and-godeadsareoptimal.Assoonasyoutouchthedeck,immediatelystandup.
Inhalethroughyournoseonthewaydown;forcefullybutnotcompletelyexhaleonthewayup.
Practiceinsetsoffivetotenreps,alwaysendingwiththekettlebellbetweenyourheels.Donotuseamirror,butIstronglyencourageyoutofilmyourselfforreview.
THESWING—AFAT-BURNINGATHLETE-BUILDER
Kettlebellhigh-repballisticsaretheclosestyoucangettofightingwithoutthrowingapunch.
—Afederalcounterterroristoperator
TheswingisaRussianarmyknifeofexercises.Whatelsedoyoucallanexercisethatcanincreasebothaprofessionalpowerlifter’sstrengthandanelitemarathoner’sendurance?
“TheSwingisTheThing,”statesRif.“It’sthebestexerciseforalmosteveryone—beginnerstoeliteathletes,youngsterstotheelders.Ijustcan’tfindanotherexercisethatisaseasyonthebodyandmakesoneworkashardasthehardstylekettlebellswing.Itstrengthensthebodyatthesametimeithealsit.”
HikePass
Thetopoftheswingisaplank.ThebottomiswhatDanJohncallsthe“silverback”stance.
Assumethebottompositionofthedeadlift—withoutthekettlebell.Pressyourstraightarmsagainstyourbody—theupperarmsagainsttheribsandtheforearmsagainsttheupperinnerthighs—highup.Themoresnuglyyourarmsarepressedagainstyourlegsandtorso,themorepowerfultheswingswillbe.Youwillbeliterallylaunchingthebellwithyourbody,asopposedtowaitingforthepowertobetransmittedthroughtheshoulders.
Nowstretchyourfingertipsandsternumasfarapartasyoucan.Reachbackwiththeformer,andforwardwiththelatter.Rememberthisstretchedandloadedsensationandnotewhereyourhandsandthusthekettlebellwouldbe.Thisiswhereyouwillactivelyguidethebelltofromnowon.
Standafootorsobehindthekettlebell.Hiphingeandhookthebellwithyourfingers.Tiltthebelltowardyousoitformsanextensionofyourarms.Keepyourarmsstraightandrelaxed,andengagethelatsto“connect”thearmstothebody.Looktowardthehorizon.
Withoutchangingposition,“hikepass”thekettlebellbackbetweenyourlegs,aimingtoplacetheupperarmsagainsttheribsandtheforearmsagainsttheupperinnerthighs—the“silverback.”Aimhigh,aboveyourknees.
Don’tdoanyswingsyet,justpracticehikingthebellandparkingit.Letthebellpassivelypendulumforwardtorestintheplacewhereitstarted.
Itisworthrepeating:Yourarmsareactivelythrowingthebellback,andlettingitpendulumonthewayforward.
Practiceinsetsoffivetotenreps.Hikethebellaggressively,feelingthehamstringsloadlikeaboweverytime.Notehowyourweightshiftsbackandforthonyourfeet,butneverallowtheheelstounload.
Two-ArmSwing
Whenyouhavethehikepassdown,startswinging.Hikeandpendulumthebellforafewrepsandthen,onceyoufindarhythm,explosivelystraightenafterfinishingahikepass.Lookatthehorizonforthedurationofthedrill.Keepyourheadupwithoutjammingyourneck.
Asbefore,donotthinkaboutthebellonthewayup.Drivewithyourhipsandletitfreelypendulum.Ontheupswingthearmsandshouldersonlytransferthehips’power,buttheydonotliftthekettlebell.Thearmsmustbestraightandloosetodothejob—likeropes.Ifyourtechniqueiscorrect,thekettlebellwillformanextensionofthearms.
Memorizethis:Intheswingthearmsworkonthenegative,thehipsonthepositive.
Ifyouaredoingeverythingright,thebellwillnaturallygouptoalevelsomewherebetweenyourstomachandshoulders.Donottrytoswingithigher!Likeabroadjumporastraightpunch,theswingisanexerciseinprojectingpowerforward.
Onarelatedsubject,donotleanbackatthetopoftheswing.Letyourglutesdothejob;leaveyourbackoutofit.Itisalsoveryimportanttobraceyourabs.
Ifyourheelscomeup,releasethekettlebelltoprotectyourback!Thisappliestoallswingevolutions.Soonyouwilllearntoplayatug-of-warwiththekettlebellandsubtlychangetheweightdistributiononyourfeetinresponsetothekettlebell’sshenanigans.
Incidentally,beingabletoreflexivelyreacttosuchperturbationsisanimportantcomponentofbackpainprevention—andresearchshowsthatkettlebellswingsimprovethisability.
Inaddition,youwillincreaseagilityandathleticpower.“Balanceboostspower,”statesDr.MichaelColgan,explainingthatittakesmoreenergytomoveanunbalancedbody.
Afterfivetotenreps,parkthekettlebellinfrontofyouasyoupracticedinthehikepassandpendulumdrills.Remember,untilthekettlebellissafelyparked,thesetisnotover!Keeppracticingtheswings.Younolongerneedtopendulumthebellforrepsbeforeswingingit—justonehikeandgo.
Beexplosive.Butdonotconfusespeedwithpanic.
Nextworkonyourbreathing.Forcefullyexhaleonthewayup;sharplyinhalethroughyournoseonthewaydown.Inthefuturewhenyouaredoinghardswingworkouts,youwillneedtolearnhowtotaketwosharpinhalationsbacktobackonthewaydown.
Tohelpyoufindthebreathingrhythm,loudlycalloutthenumberofeachrepatthetopoftheswing.Loud.Louder!
Later,onceyouhavefullydialedinthebreathingrhythm,switchtogruntsorTssa!!!sounds.Donottrytobequiet;theswingisnotthattypeofexercise.Theswingisfullofspirit,likeakaratepunch.KIAI!!!
Alongwithyourbattlecry,crampyourglutes,braceyourabs,andpullupyourkneecaps.
Hereisakeysubtletytoworkonnext:Oncethekettlebellhasreachedtheapexofitsflight,letitfloatforaninstant.Then,onceithasstartedfalling,guideitbackbetweenyourlegsusingthelats.Stayuprightanddonotreleasetheglutesuntilyourforearmsalmosthityourstomach.Attheverylastinstant,hingeyourhipsandgetoutoftheway.Playchickenwiththekettlebell.
Imustmakeapointhere.Ahardstyleswingdemandsmaximallyexplosiveindividualreps—notmaximumspeed.Enjoythefloatonthetop;itistheonlyrestyouaregoingtoget.
One-ArmSwing
ApassageinNassimNicholasTaleb’sAntifragilecaughtmyeye:“Peoplewhobuildstrengthusingthesemodernexpensivegymmachinescanliftextremelylargeweights,showgreatnumbersanddevelopimpressive-lookingmuscles,butfailtoliftastone;theygetcompletelyhammeredinastreetfightbysomeonetrainedinmoredisorderlysettings.Theirstrengthisextremelydomain-specificandtheirdomaindoesn’texistoutside.”
“Disorderlysettings”arewhatyouneedwhenyouareafterall-terrainstrength.
Entertheone-armswing.Thebellnotonlypullsyouforward,butitisdeterminedtotwistyouaswell.Itisseriously“antifragile”whenamancanshowa48kgwhoistheboss,orawomana32kg.
Anasymmetricalloadseriouslychallengesthestabilizersandincreasestherecruitmentofmanymuscles.WhenIswunga32kgkettlebelltwo-handedinProf.StuartMcGill’slab,myglutesfiredupto80%maximalvoluntaryisometriccontraction(MVC).WhenIdiditone-handed,therecruitmentwasupto100%.Andthelatcontractionjumpedfrom100%to150%!Incaseyouarewonderinghowitispossibletocontractamuscle150%,themaxisisometric.Indynamiccontractionshighervaluesarepossible—plyometricsareacaseinpoint.
Theswingontheleftgeneratesmorepower.Theoneontherightrecruitsmoremuscle.
Lastbutnotleast,theone-armswingisanexceptionalgrip-builder.
Whywouldyoudotwo-armswingsatalliftheone-armversionissogreat?Becausetwo-armswingsgeneratemorepower,asprovenontheforceplatform.Withreducedstabilizationdemands,youcanreallyletitrip.Hence,dobothtypesofswings.
Whenyouareverycompetentinthetwo-armswing,andnotamomentsooner,addtheone-armswingtoyourpractice.
One-ArmSwingTechnique
Setthekettlebellonthefloorwithitshandleparalleltoyourshoulders.Withtheworkingarm,looselygripthehandleinthemiddle—hookitwithyourfingers.Taketheslackoutofyourshoulderusingyourlat.
Squareyourshoulders—moreorless.
Thehardstyleone-armswingisananti-rotationexercise.Inotherwords,theweightistryingtotwistyou,whileyouinsistonstayingonastraightandnarrow.Thatsaid,itisimpossibletoavoidsomerotation,especiallywithaheavybell—whichiswhyIwrotemoreorless.
Nowswing.
Atthetopoftherep,thekettlebellwillsurgeforward,twistingyourtorsoandpullingyourshoulderoutofitssocket.Donotletit.Squareyourshouldersandpacktheworkingshoulder.Packingreferstopullingtheshoulderintoitssocket,thewayaturtleretractsitsheadintoitsbody.Donotshrugtheshoulderup.
ray
Asforthefreearm,letitnaturallyswingbackonthewaydown.Donotoverdoittothepointofmakingyourspinetwist.Letitswingupontheupswingtoendintheon-guardposition.
Hand-to-HandSwing(H2H)
AsquadofRussiansoldiershasbeendiggingaditchforhours.Finallyayoungtroopermakesthemistakeofaskingthesquadleaderwhenwouldtheygettorest.“Restwhenthedirtisintheair.Thefartheryouthrowit,themorerestyouget,”answersthesergeant.
Thisisalsothesecrettoagreatswing.
Maximallycramptheglutesandpopthehipstomakethekettlebellweightlessforaninstant.Donotrush—letthebellfloatwhilekeepingtheglutestight.Allofyourswingsshouldbedonethisway,buttheH2Hversion,whichdemandsahandswitchonthefly,reallydriveshomethepoint.BrettJones,MasterSFG,callsthis“popandfloat.”
ThesecondlessontheH2Hswingteachesis“tamingthearc.”Atthetopofeachrep,releasethebellandcatchitwiththeotherhand.Itwillnotwanttocooperate.Whenanobjectisacceleratinginanorbit,thecentrifugalforcepullsitawayfromthecenter.DavidtookadvantageofthisforcewhenheslayedGoliathwithhissling.
Youneedtobringthebellincloser—“tamethearc,”asRobLawrenceputit.Thisisdonebyshruggingtheshoulderback,notup—likestartingalawnmower.Donotpullwiththebiceps.
Pluckthebelloutoftheairwithyourotherhandandcarryon.Ifyouhavefailedtotamethearcandtheonlywayyoucancatchthebellisbyreachingforward,abort.Letthebellfallandsaveyourbacktoswinganotherday.
TheH2HswingisnotapartoftheS&Splanbecauseitislesschallengingtothegripthantheone-armswing.Itisjustadrilltomaketwo-armandone-armswingsfeelthesame:Popandfloat,tamethearc.
TakeCareofYourHands
Arm-wrestlingisablue-collarsport.Competitorswouldnotbecaughtdeadmoisturizing,exfoliating,andpracticingothermetrosexualnonsense.Marty,oneofthebestmiddleweightsatourclub,countedonthiswhenhe
droppedhispsychbomb.AssoonashegrippedupwithanotherpullerbutbeforetherefgavetheGo!command,Martyopenedhiseyeswideandpronounceddeadpan:“Yourskinissosmoothandsilky!”Theotherguyburstoutlaughingjustasthe“Go!”rangout.Laughterrelaxes.Martypinnedhisopponentinaflash.
Thatmindgamewouldnothaveworkedonagirevik.Themanliestmenofthekettlebellbegrudginglytakecareoftheirskinbecausebleedingcallusesdonotbuildcharacter,andwastevaluabletrainingtime.Hereishowtoavoidthem.
Getqualitykettlebellswithsmoothhandles.
Graduallybuildupyourtrainingvolume.
Donotabusechalk—alittleisgood;alotmaymaketheskintear.
Donotovergripthebellinswings.Hookthehandlewithyourfingersandtrynottopinchthecallusesatthebasesofthefingers.Asyougetmoreskilled,youwillfindwaystorestthegripincertainphasesoftheswing,andregriponthefly.
Moisturizeyourmittsbeforegoingtobed,hopefullywithsomethingmanlylikeCornhuskersLotion.
Donotletcallusesgetthick.Atnightsoaktheminhotwaterandscrapethemoffwithpumicestone.Don’tscrapetoothinthough,justenoughtogetridoftheprotrudingpartsthatarelikelytogetpinched.Thendothat“moisturizing”thing.
Ifitfeelslikeacallusorblisterisabouttogo,stoptoswinganotherday.
Step-by-StepBlisterCarebyKristannHeinz,MD,SFG
1.Whenyoufirstdetectablister,stoptheactivity.Donotbreakorpoptheblister.Theskincoveringtheblisterhelpstoprotectitfrominfection.
2.Gentlywashwithsoap,orcleanwithBetadineifyouarenotnearasink.Iftheblisterisbroken,washthearea.Iftheblistercamefromkettlebelltraining,itisimportanttocleantheblisterofanypaintormetalfilingsthatmaybeimbeddedintheblisterarea.
3.Next,applyantibioticointmentsuchasNeosporinorBacitracintothearea.
4.Protecttheblisterwithablisterdoughnut.Youcanbuymoleskinatadrugstore.Cutoutacircleofthemoleskinslightlylargerthantheblisterarea.Placethemoleskinringaroundtheblister.
5.Covertheblisterareawithgauzeandsecureitwithhypoallergenictape.Thisshouldreducethefrictiontothearea.Changetheblisterdressingdaily.
6.Withpropercareablistershouldhealinthreetofivedays.
7.Monitorthehealing.Ifyoufindtheblisterareaisincreasinglyred,swollen,painfuloryounoticepus,theblistermaybeinfected.Checktoseeifyouhaveafever.Theblisterneedstobelookedatbymedicalprofessional,whomayprescribeantibioticsforaskininfectionorcellulitis.
Ifyouhaveatorncallus,followthesecareinstructionsforabrokenblister.
Donotletmecatchyouwearingthosesissygymgloves!Thincottongardeninggloveswiththefingerscutoffareacceptable.
Soare“socksleeves,”assuggestedbyTracy“TheSwingQueen”Reifkind,SFG.Youwillneedapairofmediumthicknesscrewsocks—newsocks,sincewornelasticwillnotholdthesleevesinplace.Cutoffthetopsofthesocks,abouttwoincheswide,threeifyouhavebighands.Centerthesocksleeveonthecalluslineandyouarereadyforswings.Youmayusesocksleevesallthetimeorjustforanoccasionalhigh-volumechallenge.Donotwearthemforget-ups.
SwingStandards
Task:
Swing,onearm
Condition:
Swingakettlebellbackbetweenyourlegsandtheninfrontuptothechestlevel.
Standard:
1.Thebackisneutral.Theneckisslightlyextendedorneutralonthebottomoftheswing.
2.Theheels,toes,andtheballsofthefeetareplanted,andthekneestrackthetoes.
3.Theworkingshoulderispacked.
4.Thekettlebellhandlepassesabovethekneesduringthebackswing.
5.Theworkingarmisstraightatthebottomposition.
6.Thereisnoforwardkneemovementontheupswing.
7.Thebodyformsastraightlineatthetopoftheswing.Thehipsandkneesfullyextend;thespineisneutral.
8.Thekettlebellformsanextensionoftheforearmatthetopoftheswing;thearmisalmoststraight.
9.Inhaleonthewaydown;forcefullyexhaleonthewayup.
10.Theabsandglutesvisiblycontractatthetopoftheswing.
11.Thekettlebellfloatsforasecondatthetopoftheswing.
THEGET-UP—YOURSTRONGMANMENTOR
Theget-upisloadedyoga.
—GrayCook
Legendhasitthatold-timestrongmentaughtapprenticestheget-upandtoldthemtocomebackwhenabletodoitwith100pounds.
Theskillsandstrengththeapprenticewouldacquireoverthemanymonthsofpursuingthisnoblegoalwouldbefarsuperiortowhateveraroomfulofpersonaltrainerscouldhaveproducedduringthesametime—andnowordswouldhavebeenwasted.
Theaspiringstrongmanwouldberepeatinghischildhooddevelopmentprocess,inaway.Rollover...propup...kneel...victoriouslystandup.Wobblyinthebeginning,hewouldgainconfidencewitheveryrep.
IwasintroducedtothisexercisebySteveMaxwell.Theget-upisatleast200yearsold,andmodernspecialistsviewitasanexceptionallyfunctionalexercise.GrayCook,physicaltherapisttoNavySEALsandNFLteams,said,“TheTurkishget-upistheperfectexampleoftrainingprimitivemovementpatterns—fromrollingover,tokneeling,tostandingandreaching.IfIwerelimitedtochoosingonlyoneexercise,itwouldbetheTurkishget-up.”
Whenourstrongmanapprenticefinallygotto70-100pounds,hisreallearningwouldbegin.“Heavyweightisinstructive,”statesCook.Thereis
nothinglikeabigballofironoverheadtoteachyouaboutphysics.Youwillinstinctivelyknowyouhadbetterplaceyourfootorhandjustso—orelse.
Theapprenticewouldalsolearnthat,inDanJohn’swords,“Thebodyisonepiece.”
Manyathletesneverlearnthatcruciallesson—andneverhaveashotatatitle.Theget-upwillbekindenoughtoexplainittoyou.Yourabswillfirelikecrazy;peakactivationinexcessof100%inallmainmidsectionmuscleshasbeendocumentedinaget-upwithonly50pounds.Workuptoaheavyweightintheget-upandyourtorsowillbeuptothestandardsofRonSwanson’sPyramidofGreatness:“thickandunpenetratable.”
Yourlats,the“supermuscles,”aswecallthematStrongFirstfortheirvitalcontributiontostrengthandshoulderandbacksafety,willgoliveandlearnhowtoplaywiththeotherkids.Yourshoulderstabilizerswillgetfreakishlystrong.
“Stabilizersarewhatgiveyouthemechanicaladvantagetobestronger,”explainsGrayCook.“Thisishowtheget-upmakesyoustronger.”
Manyabenchpresserhasscratchedhisheadseeinghispressclimbaftergettingseriousabouttheget-up.AlthoughtheS&Sprogramdoesnothaveapressingexerciseintheliteralsense,expectyourpressingstrengthtogoup.Thisisinpartduetothehypertrophyofthemusclesoftheshouldergirdle.Scienceandexperienceteachusthatprolongedisometriccontractionsbuildmuscle.
TheGet-UpDrills
Letusdrillyourget-upinstages.FollowKarenSmith,MasterSFG.
ToElbow
Youareabouttodoaright-handedget-up.Lieonyourbackwithyourleftarmontheground,pointingtowardsyourfeetata45-degreeangle.Placeyourleftlegparalleltotheleftarm.
Straightenyourrightarm,andplaceasneaker(asmellyone,preferably,tobettermotivateyounottodropit)ontopofyouruprightfist.Thisoddtacticwillenableyoutounderstandthemovementwithoutworryingabouttheweight.Theshoefallingoffmeansyouhaveeitherfailedtokeepyourarmvertical(theonlywaytogowithaheavyweight),oryouhavemadeajerkytransition,whichisalsoano-no.
Bendyourrightkneeandplanttherightfootawayfromyourleftthigh,pointingthefootapproximately45degreestotheright.Donotplacetheheeltooclosetotheglute.
Pushingoffyourrightfoot,pivotontheleftelbow,andpropyourselfuponthatelbow.
Throughouttheevolutions,keepyourrightwristrigid;donotextendittocheattomakesupportingtheshoeeasier.Keepthatelbowstraightatalltimes.
Thismovementisnotacrunchorasit-up.“Asyouaredrivingwiththeplantedfoot,imagineyouaretryingtosendyourchesttowardtheunloadedside,”instructsMarkToomey,SeniorSFG.“Leadwiththechest,notwiththehead.Thiswillpreventneckflexionandstrainandcreatespaceintheshoulder.”
Pushyourchestout,andyourshouldersdownawayfromtheears.Thisget-upstageisaremarkableabdominalexerciseonceyouloadit.
Practiceinsetsoffiverepsuntilyoucandothisinyoursleep.Preciselycontrolthemovementonthewayupanddown.Donotholdyourbreathintheget-upevolutions.ThisisaYinexercise.
ToHand
Rotateyourlefthandapproximately90degreescounterclockwise,andexternallyrotatetheshoulderinordertoavoidjammingyourwrist,andtoputtheshoulderinastrongerposition.
Somepeoplemayneedtoslidethehandback.Youwillhavetoexperimenttofindtheyourstructure’soptimalhandplacement.Ithelpstoconductamentalexperiment:“IfIhadtosupport100poundsoverhead,wherewouldIwantmyhandtobe?”
Reloadthepalmwhilestraighteningtheelbow,pushingyourchestoutandanti-shruggingtheshoulderdown.Turnyourelbowpitforwardasmuchaspossible,withoutturningthepalm.
Pushyourrightknee,whichupuntilnowhasbeenpointinginward,outtodirectthelegdrive.Thismakesspacetositup.Lengthenyourspinetoa“tallsit”position.
Turnyourheadafewtimes.Turningyourheadatthisandotherstagesoftheget-uphelpsassuretheneckisrelaxedandtheshouldersaredown.
Slowlyreversethesequence,carefullytuckingyourelbowtothefloor.
Remember,lookatthekettlebellforthedurationofthisphase.
ToLunge
Thereareseveralwaystoprogresstothenextposition,thebottomofthelunge.Inthisdrillyouaregoingtousea“lowsweep.”
Bendyourleftkneeandtucktheheelinasifyouareabouttositcross-legged.Pushdownhardwithyourleftpalmandliftyourpelvistoallowtheleftlegtobeswepttotherightuntilthekneeisinalinebetweentherightheelandthelefthand.Youwillendupinawindmillpositionwiththerighthiphingedtotheside,thespinerotatedbutnotbentinanydirection.
Simultaneouslystraightenyourbodyuprightandsquareyourhips.Tensingtherightglutehelps.
Youarenowinthebottomofthelungeposition,withyourleftkneefacingleft.Squareoffyourhipssotheleftkneepointsforward,flexyourleftfootandplaceyourtoesandtheballofthefootonthedeck,readytolunge.
Atthispointfixyourgazeforwardtowardthehorizonanddonotlookupuntilyouhavereachedthesamepointonthewaydown.Youwillnolongerbelookingatthebell.
Aswithallstages,drillthisuntilitbecomessecondnaturebeforemovingtothenextstep.
TheTacticalGet-Up
Gun-carryingprofessionalsneedtobeabletoquicklyassumeakneelingpositionwithoutlosinganuprightpostureandwithminimaluseofthehands.Forthemaroll-upisabetterwaythanalowsweeptoreachthehalf-kneelingposition.
Onceyouhavepositionedyourfeetasinthelowsweep,pushbackwiththeleftpalm,simultaneouslytensebothofyourglutesanddrivethehipsforwardasyouwouldinaswing.Donotleadwiththeshoulders.
Practicetheroll-upwithoutaweightandwithoutyourarmraised.Eventuallyyou’llprogresstoroll-upswithoutusingtheplantedhandatall.
Whileitdoesnotchallengetheshoulderinasmanyplanesasthelowsweep,theroll-updemandsgreaterupperbackmobilitytokeeptheraisedarmvertical.
StandUp
Donotplantyourrightfoottooclosetoyourbutt;thiswouldforceyourkneetoofarforwardontheascenttothestandingposition.Experimenttofindthesweetspot.Makesuretokeepyourheeldownforthesakeofyourknee.
Bringyourrightarmbacksoitisinlinewithyourear.Grunt,firetherightglute,andstandup.
Visualizesqueezingyourkneestogetherwhenstandingup.Thiswillgiveyoualotmorecontrol.Gun-carryingprofessionals,takeanoteofthistechniqueformovingfromalowshootingposition.
Youwillneedtoexperimenttofindacomfortablelungelengthandwidth.
GetDown
Nextyouwillreversetheget-upfromstandingtolying.
Helpfulpointers:
·Stepbackwithyourleftfootwhilekeepingyourweightontheright.Slideyourleftfootstraightback,asifonskisratherthantight-ropingitbehindtheright.
·Touchthedecksoftlywithyourleftknee.Practicehittingthesweetspot.
·Pivotyourleftkneesoitisfacingleft—thesamepositionitendedupinafterthelowsweep.
·Placeyourlefthandontheground,inlinewithyourleftknee.Makesurenottoplantthelefthandveryfarfromyourtorsoasthiswouldmakeyourleftshouldervulnerable,andcouldhyperextendyourback.Focusnotonreachingthegroundwithyourhand,butonhingingthehipssidewaystotheright.
·Loadyourlatfromthearmpitwhenplantingyourlefthandontheground.
·Watchoutforflexingtherightelbowonthewaydown.Visualize“pushingyourselfawayfromthekettlebell.”
·Don’thitthegroundhard—youcouldendupwithakettlebellstuckinyourgrill.
·Ifyouaretootiredorventuringintoanewweightterritory,youmayskiptheget-down.Lowerthekettlebelltoyourchestwithbothhands,thenswingitbackbetweenyourlegs,bothhandsonthehandleinapistolgrip,andparkitinfrontofyouasyoudoafterswings.Iinsistthatyoudousebothhands,evenifyoufeelyoudonotneedto.
Ifanypositiondoesnotfeelright,pauseandtweakit.
“Theget-upisaslowexerciseandthereisneveranexcusetobeoutofposition,”stressesBrettJones,MasterSFG.Takeyourtimeandadjust,withorwithoutabellinyourhand—butespeciallywithabell.
Tocheckyourtechniqueateverystageoftheget-upaskyourself,“WouldIbewillingorabletodothiswitha100-poundkettlebell?”
Practicethisshoeget-up,drilledinstagesandasawhole,untilyouownthemovement.
Thenenterthekettlebell.
PickUp,SetDown,SwitchSides
Lieonyourrightside,thekettlebellonthegroundnexttoyourribs.Gripthehandlewithatwo-handedpistolgrip—therightholdingthehandle,theleftreinforcingtherightwithathumblessgrip.
Rollontoyourbackwiththekettlebellheldtightagainstyourlowerribs.Pressthebellupwardwithoneorbotharms.
Gripthehandlemediumhard.Keepthehandleparalleltothecalluslineandwrapyourthumbaroundthehandle.Keepyourwriststraight—asyouwouldwhenpunching.Ifyouletthewristbendback,youaretellingtheworldyouhaveneverbeeninastreetfight,youbigsissy.
Reversethisprocesstosetthebellbackdown.
Toswitchsidesperformalyinghalf-halo,orsitupandspinaround.Donotshiftthekettlebelloveryourchestorface.
Lookatthebellduringtheget-upstagesunlessItellyouotherwise.
ShoulderPacking
Theobjectiveoftheget-upisnotsimplystandingupwithaweightoverhead,butdoingitwhilemaintainingperfectshouldermechanics.
Yourshoulderisatitsstrongestandmostresilientwhenitis“packed”—downandsuckedintoitssocket.Tolearnshoulderpacking,raiseyourrightarmoverhead,thenbendyourelbowtoreachyourmid-back.Restrainyourelbowwithyourlefthandtrytostraightenoutyourrightarmoverhead.Notethatyourshoulderhasretreatedintoyourbodylikeaturtle’shead.
Youmustkeepyourelbowstraightforthedurationoftheget-up.Thisisnotforthesakeofyourelbow,butforthesakeoftheshoulder—elbowflexioncompromisesshoulderpacking.Visualizeapowersourceinthelockedelbow.Thissendsenergyuptheforearmintothekettlebellanddownintotheshoulder.Simultaneously,thearmis“growinglonger”towardthekettlebellandpressinghardintotheshouldersocket.
Ittakesefforttokeepyourelbowstraight;donotbelazy.
Theleftshouldermustbepackedtoo.Inthiscontextpackedmeansbeingpresseddown,awayfromtheears.Revisittheanti-shrugfromtheshort-stopdrillinthedeadliftsection.
Learningtopackyourshouldersandbuildingpackingstrengthwillmakeyourshouldersbullet-proof.
BreathingBehindtheShield
Throughouttheget-up,“breathebehindtheshield,”astheysayinsomekaratestyles.Imaginelyingonyourbackwithalargepersonsittingorevenstandingonyourstomach.Youwouldhavetobracetheabsinordernottogetcrushed,andthenbreathebehindthat“shield.”Thebreathingwouldhavetobeshallow,becausedeepbreathswouldcollapsetheshield.
TheKataofTheGet-Up
Iftheswingcanbecomparedtotameshiwari—boardandbrickbreaking—theget-upcanbethoughtofasakata,aseriesofchoreographedmartialartsmovements.
TheswingisaYangexercise;theget-upisaYin.Itstandstoreasonthespeedrecommendationforswingsisreversedforget-ups—goslow.
Dr.MarkCheng,SeniorSFG,teachesget-upsata“TaiChispeed.”InGrayCook’swords,ifyouareunabletodoanonballisticmovementslowly,“youarehidingsomething.”
PayattentiontotheinsightsintokatapracticethattheaccomplishedkaratekaGoranPowelllearnedfromhismaster.
Oneevening[ShihanChrisRowen]demonstratedakatabothsoftandthenhard-soft.Duringthesoftkata,heperformedeachmoveatamediumpace,withcompleterelaxation.Asheroseontoonelegandpreparedtokick,Inoticedasmall,almostimperceptiblewobble.Hesunkhisweighttosteadyhimself,andforabriefmoment,hewascompletelystill.Theheletflywiththekickandcontinued.
Whenheperformedthesamekatainahard-softstyle,therewasnosignofthewobble.Irealizedwhy.Bydoingthekataslowlyfirst,hewasexposinghisownslightimperfectionsinbalanceandcorrectingthem.Hebodywaslearningexactnessandcorrectness.Whenhespedup,hisbalancehadbeenrecalibrated.Itwasperfect.Itwasawesometowatch.
Ifyoualwaysdokatashardandfast,youcanhideimperfectionswithblusterandpower.Butthisissimplypaperingoverthecracks.Doingakatamoreslowly,withouttension,allowsyoutodwellonyourweaknessesandcorrectthem.Onceyouspeedupagain,yourmovementsaremuchmorenaturalandeffective.
Thisisthemindsetforyourget-uppractice.Butjustlikeamartialartistwhodoeskatabutdoesnotsparisnotafighter,apersonwhopracticestheget-upbutdoesnotincreasetheweightisnotagirevik.
“Thegoalistohavegoodform,butdonotstopthere.Ownyouralignmentandliftsomething,”insistsGrayCook.
Get-upStandards
Task:
Get-up
Condition:
Lieonyourback,pickupakettlebellwithbothhands,andpressitwithoneorbotharms.Slowlystandup,proceedingthroughalowsweepwhile
keepingyourloadedarmstraightandvertical.Assistyourselfbypushingintothegroundwiththefreearm.Slowlyreversethemovementfromstandingtolying.
Standard:
1.Usebothhandstoliftthekettlebelloffthegroundtothestartingpositionofthefloorpressandtoreturnittothegroundattheendoftheget-up.
2.Thewristonthekettlebellsideisneutral.
3.Theelbowonthekettlebellsideislockedandtheshoulderispacked.
4.Theshoulderofthefreearmdoesnotshrugup.
5.Theheelofthefootonthekettlebellsidestaysplantedduringthelowsweep,thelungeuptostanding,andduringthereverseoftheseactions.
6.Thekneetouchesthedecksilentlyonthedescentintothehalf-kneelingposition.
7.Thearmholdingthekettlebellisverticaloralmostvertical.
8.Theneckisneutralforthetophalfofthemovement,fromthelungeup.
9.Inthetoppositionthekneesarelockedandthelowerbackdoesnothyperextend.
Themovementissmooth,withoutjerkytransitions.
Practiceyourswingsandget-ups,aswellasdrillsleadinguptothem,for30minuteseverydayafterajointmobilitysessionofgobletsquats,SFhip
bridges,andhaloes.DonotprogresstotheProgramMinimumthatfollowsuntilyourswingsandget-upsarecompetent.
PROGRAMMINIMUMREMASTERED
GetyourselfaGlockandlosethatnickel-platedsissypistol.
—TommyLeeJonesinU.S.Marshalls
TheGlockpistolhasararedistinctionofbeingthechoiceofgun-carryingprofessionals,andthenumberonepistolrecommendedtobeginnersatthesametime.
Inthe1980stheAustrianarmedforcesannouncedacompetitionforacontracttoreplaceanobsoleteWWII-erapistol.GastonGlock,anengineerwithnofirearmsexperience,decidedtotryhisluck.Asthestorygoes,acoupleofcolonelssniggeredthat“amanwhomadecurtainrodsforaliving”didnotstandachance.HerrGlockgotmadandwenttowork.Theysayhetest-firedhisprototypeswithhislefthand.Thatwayifagunblewuphecouldstillworkonblueprintswithhisright.
Thisamateurprovedtheexpertswrong.Unburdenedbyaninsider’sknowledgeofwhatwaspossibleandimpossible,Glockdesignedasimpleandsinistertoolthathadalotfewerpartsthanitscompetitors.Therestishistory.TodayGlockisthemostpopularhandgunintheworld,supplyingtwo-thirdsofthelawenforcementagenciesintheUSandcountlessinstitutionalandprivatecustomersworldwide.
LiketheGlockpistol,theProgramMinimum(PM)wasdesignedtobeagreatshootingprogram,perfectforbeginners,theadvanced,andanyoneinbetween.Likeitssecondamendmentcounterpart,thePMwasdesignedbyanoutsider.
SteveBaccariisahardmanfromBoston.Anelectricianbytrade,afighterbychoice,astrengthcoachbyaccident.Baccaridoesnotsufferfoolsorfitnessprofessionalsgladly—oratall.Hehasnotoleranceforbigwordsandtheonlyproofheacceptsisresults.
Thismanwithnoformaleducationunderstandsthescientificmethod—unlikesomanypeoplewhoflaunt“transverseplane”and“Krebscycle”jargon.Heseverelylimitsthenumberofvariablesandtracksonewhilekeepingtherestconstant.Twogroupsoffightersofsimilarabilityaredoingthesamethings—exceptforonevariable—foracertainnumberofweeks.Theproofofwhatworksbettercomesoutinthering.
IhavebeentoSteve’sbasement,whereIsawathickstackofnotebooksgoingbackacoupleofdecades.Overthecourseofhiscareer,hetriedeverythingandruthlesslyeliminatedwhatdidnotwork.FromhisdisciplinedandunorthodoxmindcametheoriginalProgramMinimum.
ThePMwasbuiltwithonlytwoparts:theswingandtheget-up.Baccari’sexperience,andlaterthatofmanyothers,hastaughtusthatthesetwoexercisessupplythebiggestbangforthekettlebellbuck.
LikeaGlockpistolofanearliergeneration,theremasteredPMisthesamegreatproduct,refined.
Youwillstartbytrainingeveryday,takinganoccasionaldayoffwhenyourbodyinsists,orwhenyourscheduleputsyouinacrunch.
Hereisyourtrainingsessionforthefirstcoupleofweeks:swingsandget-ups.
Trainanytimeoftheday.Startwiththreecircuitsofmobilityexercises—pryinggobletsquats,hipbridges,haloes.
Asanoption,youmayfollowthesewithacoupleofsetsofget-upswithexaggeratedslownessandprecisionwithashoeoralightkettlebell.Groovethemovement.Insteadofdoingfullget-ups,youmayselectaparticularphase,saysupinetoelbow,andpolishit.Takethemovementapartandputitbacktogether.Thisisnotawarm-up,butapractice.
Thendofivesetsoftenswings,mostlytwo-armswingsatthisstage,occasionallyaddingacoupleofsetsofone-armorhand-to-handswings.Acoupleofmonthsdowntheroadwhenyourone-armswingissolid,itwillbetheonlyversionyouwillbeusing.
Whenwecountswingreps,weaddthenumberoftimesthekettlebellhasswungupanddownandpaynoattentiontowhatthearmsdo.Forinstance,10T+10T+10L+10R+10Tis50swings.“T”standsfortwo-handed.
Ontheotherhand,whentheprogramtellsyoutodofiveget-ups,thismeansfiveperarm,whichisexactlywhatyouwilldoaftertheswings—fivesetsofoneget-upleftandfiveright.
Thisworkoutisnotacircuit;doallsetsofswingsbeforemovingontoget-ups.
IvanIvanovandotherspecialistshaveconcludedthattenisthemaximumnumberofrepsonecanmaintainamaximalpoweroutputwithasubmaximal
loadinaballisticeffortsuchastheswing.
Get-upsarelimitedtosingles.Thisisfirstforsafety,assomethingisboundtogiveoutifyoukeepapseudoisometricexerciseliketheget-upgoingtoolong.Second,wedothistoprioritizestrengthdevelopment.Asingleget-uprepononesidelastsabout30seconds.Ifyouweredoingbenchpresses,youwouldbeabletodoabouteightclean,pausedrepsinthattime.Setsofeightbuildstrength.Setsofsixteenortwenty-fourrepsjustpumpyouup.
WedonottolerateweaknessatStrongFirst.Youdonothaveaweakarmandastrongarm—butastrongandastrongerone.WeowethisdiscoverytoDavid“IronTamer”Whitley,MasterSFG.
Starttheget-upsessionwithyourstrongarm.Inotherwords,doaget-upwithyourleft,providedyouareright-handed.Lowerthekettlebelltothedeckwithbothhands.Pivotyourbodysothekettlebellisnowonyourrightside.Getup.Dojustonerepperarm.
Ifyourget-upsstarttogetshaky,dopartialreps—stopatthestageoftheliftwhereyoustillfeelsafeandincontrol.
Donotrush;“explorethemovements,”teachesDanJohn.
Walkaroundbetweenyoursetsandshakeofftension.Activelyrestuntilyourbreathingishalfwaydowntonormal.
Rifusesasimpleruleofthumb:Youarereadyforthenextsetwhenyoucantalkagain.“Thisbuildsaninstinctivequalitythatisimportant,”explainstheMasterSFG.“Thetalktestissolid.Idon’twanttorobthenextsetofintensitybystartingoutofbreath.”
“Itiswaytooeasytolosefocusonpracticeandskilldevelopment,nottomentionbasestrength,whenyouarechasingtheclock,”warnsReifkind.
Youaretodonothingelseduringthispractice—onlyliftthekettlebellandmoveforactiverecovery.Thereisnochatting,lookingatmembersoftheoppositesex,watchingTV,foolingaroundwithyourphone(absolutelynophone),takingadrinkofwater,orgoingtothebathroom.Justtraining.Yoursessionisbarelyhalfanhourlong;stayfocused.
Thesetwoexercisesareverydemandingonthegrip.Doyourselfafavorandhelpitrecoverbyperiodicallyworkingtheantagonisticmusclesbetweensets.Buyabundleofbroccoliandtakeofftherubberbandholdingittogether.Throwawaythebroccoli,thenputthebandaroundthefingersandthumbofonehand.Openthefingersagainsttheresistance.Noneedtopushthisexercisehard;itisaformofrecovery.Donotbothercountingreps.
Tosparetheenvironmentfromdecomposingbroccoli,youmaywanttobuyasetofrubberbandsspeciallymadebyIronMind.comforfingerextensortraining.
Staywiththeabovevolume—thetotalnumberofreps—untilyoufullyrecoverfromdaytoday.Ifyouareoutofshape,thismighttakeweeks.Ifyouareingreatcondition,itwilltakeacoupleofdays.
Thenincreasetheswingvolumeby50%,keepingtheget-upvolumethesame.
Whenyoucancomfortablygetthroughthatworkoutandthemorningafter,ifyourenergyishighandsorenessisminimal,uptheswingtotalagain.
Meanwhile,readPartIItogetafirmergraspofthisprogram.Powerto
you!
PARTII:SINISTER
HARDSTYLE
Whenyoutrain,youshouldtrainasifonthebattlefield.Makeyoureyesglare,loweryourshoulders,andhardenyourbody.Ifyoutrainwiththesameintensityandspiritasthoughyouarestrikingandblockingagainstanactual
opponent,youwillnaturallydevelopthesameattitudeasonabattlefield.
—AnkoItosu,Okinawankaratemaster
AtStrongFirstweteachthe“hardstyle”ofkettlebelltrainingborninthespecopsoftheSovietUnion.Inthe1970sselectunitsadoptedakarate-basedstyleofhand-to-handcombat.Thehardstyleofkettlebelltrainingevolvedinthe1980stosupportthehardstyleoffighting.
Inthemartialartscontext,“hardstyle”referstoschoolsthatmeetforcewithforceandgreatlyvaluephysicalstrength.
“Theessenceofkaratetechniquesiskime,”explainskarategreatMasatoshiNakayama.Kimeisusuallytranslatedasfocus.“Themeaningofkimeisanexplosiveattacktothetargetusingtheappropriatetechniqueandmaximumpowerintheshortesttimepossible.”Themasterremindsusofkarate’s“onestrike,onekill”historytostresstheimportanceofanall-outeffort.
“Atechniquelackingkimecanneverberegardedastruekarate,nomatterhowgreattheresemblancetokarate,”continuesNakayama.Thekaratemasterstressesthatthesameistrueinnon-contactsparring—onemustusefullforceandfocus.
StrongFirsthasthesameattitude.Forus“hardstyle”isthe“onestrike,onekill”ancientkaratephilosophyappliedtostrengthtraining.
Donotholdback.Thisishardstyle.
John“Roper”Saxon,BruceLee’sco-starinEntertheDragon,toldmeBruceLeeshowedhimthekettlebellswingthedaytheymet.Leewouldfreezethekettlebellmomentarilyontopofeachswingtoworkonfocusingthepowerofhispunches.Thatiskime.ThisisexactlyhowweswingatStrongFirst.
“Comeupwithtremendouspowertolockout.Don’tplaypassive.”ThisishowpowerliftingworldchampionDonnieThompsonswings.Thisiskime.Thompsontookhisdeadliftfrom766to832,andadded100poundstohisbenchpressinninemonthswithhardstylekettlebelltraining.
StrengthtrainingauthorityDr.FredHatfieldpointsoutthatatleast75%ofaconventionalweighttrainingsetiswasted.Onlycertainpartsoftheliftarehard,andonlythelastreps.Therestisjustsemi-workandmomentum.Hatfield
instructspushingashardaspossibleagainsttheweighteveryinchofthewayandoneveryrep.
F=ma.Forceequalsmassmultipliedbyacceleration.Withinreasonyoucanmakeagivenweightas“heavy”asyouwantbyacceleratingit.“Nowwhattookalifterfourworkoutstoaccomplishinthegym,takesalifterusingcompensatoryaccelerationonlyoneworkout,”statesDr.Hatfield,whousedcompensatoryaccelerationtraining(CAT)toachieveoneofthefirst1,000-poundsquats.Hetrainedcountlesselitepowerlifters,footballandbasketballplayers,andotherathleteswithgreatsuccess.
Hatfieldadvocatesexplodingforimprovingcardiovascularefficiencyaswell.Hespecificallyrecommendsexplosiverhythmicalliftingwithrelaxedpausesbetweenreps.“Eachrepetitionshouldbeanall-outeffortaswell—maximumcontractureagainstsubmaximalresistance,somultiplerepscanbeperformed.”Soundsfamiliar?
Hardstyletrainingisalsohighlyeffectiveforfatloss.Inastudythatcomparedtheenergyexpendituresinthesameexerciseperformedexplosivelyandnon-explosively,theformerpredictablyburnedmorecalories.“Theswingisinefficient,whichiswhyitisagreatfatburner,”explainsDanJohn.“Thebikeisefficient—andfatpeoplecanrideitforever.”
Yes,youcouldburnthesamecaloriesbydoingmorerepswithlesspowerorlessweight,butwhy?
FamouseconomistMiltonFriedmanwasvisitingaconstructionsiteinacountrywithSoviet-influencedeconomicpolicies.Itwasinthe1960sandFriedmanwasshockedtoseeonlyshovelsandnomechanizedequipment.Heaskedthegovernmentbureaucratwhowasgivingthetouraboutit.Thelattersmuglyreplied,“Youdon’tunderstand.Thisisajobsprogram.”Prof.Friedmansmiled,“Oh,Ithoughtyouweretryingtobuildacanal.Ifit’sjobsyouwant,thenyoushouldgivetheseworkersspoons,notshovels.”
SHADOWSWINGS
Jumponabathroomscaleandseewhatitregistersforasplitsecond.Thereadoutismuchheavierthanyouractualbodyweight.
—LouieSimmons
Thereisnothingnewunderthesun.KaratemasterNobuyukiKishidescribes“samuraiplyometrics”andstressesthevalueofbothconcentricandeccentricpowertraining:
Whenthesamuraiwantedtobuildupthelegsandhips,theyusedtojumpoverhemp,aplantthatgrowsincrediblyfast.Everydaythehempwouldbehigherthanbefore,andthesamuraiwouldhavetojumphigherandhigher.Thisexercisemadethelegsandanklesstrong.Thisisanexampleofthe“light”elementoftraining.However,whenyougetolder,insteadofjumpingupoveranobstacle,littlebylittle,youcandigaholeandjumpintoit.Thisismoreofthe“shadow”technique.
“Usethesetwoelements,”insiststhekaratesensei—lightandshadow,positiveandnegative.Thekettlebellenablesustotakeshadowtrainingtoanentirelynewlevel.
F=ma.Forceequalsmassmultipliedbyacceleration.Onecangeneratehighforcebydifferentcombinationsof“m”and“a.”
·Highmassandlowacceleration—thepowerlifts
·Mediummassandmediumacceleration—theOlympicliftsandvariousjumps
·Lowmassandhighacceleration—thekettlebellswingandvariousthrows
Sovietsportsscientistsdiscoveredthatahighrateofaccelerationonthewaydownisjustasimportantasonthewayupformaximizingathletic
performanceandresilience.Obviously,youcannotswingabarbellbetweenyourlegs,andadumbbellstiffenstheshouldersandscarestheknees.Onesolutionisdepthjumps—jumpingoffheightsasthesamuraidid.Unfortunately,depthjumpsdonotspoilyouwithmassandaccelerationchoices.Yourbodyweightandone“G”isallyouget.
Enterthekettlebell.Itsshapeandcompactsizeallowonetosafelyaccelerateitonthewaydowninswingsandsnatches—aso-calledoverspeedeccentric.Ourinstructorshavebeenclockedswinginga24kgbelldownwithalmost10G,makingit“weigh”over500pounds.
Thisis“virtualforce,”butitseffectsareveryreal.
IfIseta24kgkettlebellonyourfoot,youwillfinditannoying.
IfIdropthesamebellonyourfootfrommychestlevel,youwillneedcrutches.
IfIslamthebelldownfromthesameheight,youwillneedanewleg.
Virtualforceneednotbedestructive.Beholdheavierdeadlifts,higherjumps,andhamstringsthatcantakesuddenstopsandchangesofdirection.
Evenpeoplewhosebodiescannolongertoleratestaticloadsofdeadliftsandotherheavyliftsareabletosafelytrainwithveryhighforceswithshadowswings.Formanyhardmenwithhighmileage,virtualforceistheonlywaytostayinthegame.
Smallcaliber,highvelocity.
Duetothespringinessofourtissues,wecanwithstandmuchhigherforcesiftheapplicationisverybrief.Imaginegettingpunchedintheribsbyagoodboxerwith700poundsofforce.Hospitaltime.Nowimaginelyingdownandplacing700poundsofironontopofyourribcage—onasurfacethesizeofaboxingglove...Cemeterytime.
Employoverspeedeccentricsorshadowswingsonlywithlightkettlebells—30%ofyourbodyweightorless—andonlyintwo-armswings.Hikethebellbackwithall-outaccelerationandaggression.
Hardstyle!
SPEEDENDURANCEISTHEANSWER
Thegoalismaximalhipdrive,speedandaggression.
—AndyBolton,theworld’sstrongestdeadlifter,onkettlebellswings
Donotallowthekettlebelltoslowdownduringswings—evenifthegoalisconditioning.Theleastproductive,mostexhaustingandinjury-producingformofresistancetrainingisahigh-repsemi-grind—thinkofthelastrepsofalongsetofpushupsorbodyweightsquats.CubancoachAlfonsoDuranusedtotellyoungweightlifterGeoffNeuperttostophissetsbeforehisrepssloweddown.TodaythisMasterSFGadmitsthatthetimeshegothurtorovertrainedwerefromnotlisteningtothisadvice.
Therearethreemainmusclefibertypes:I,IIA,andIIX.
TypeIfibersareslowtwitch—small,slow,andweak.Theycangoonforever,though.Itisthemarathoner’sfiber.
TypeIIXarehugeandpowerful—buttheygetwornoutafteracoupleofreps.Itisthediscusthrower’sfiber.
TheintermediatetypeIIAiswherethemoneyiswhenyouhavetoproducehighforcesandmaintainthemforsometime.Itisthefighter’sfiber.
TheS&Sswingprotocolfocusesonthefighter’sfiber.
Whenyourrepsslowdown,itisthebestindicatoryourIIAfastfibershavehadit,andslowtypeIfibersaredoingmostofthework.Thisisbadnewforseveralreasons.
First,youarenolongerimprovingyourpowerendurance.Prof.NikolayOzolindefinedenduranceas“theabilitytoperformworkatthedesiredintensitylevelforanextendedperiodoftime,theabilitytofightfatigueandtoeffectivelyrecoverduringandafterwork.”
Ishallunderlinethepartsofrequentlymissed:atthedesiredintensitylevel.Itdoesnotmatterifyoucando1,000punchesifnoneofthemcanknock
outyourlittlesister.
Second,youaremoreexposedtoinjury.ChadWaterbury,whohasbeenonthecuttingedgeofballisticconditioningforyears,offersagreatanalogy:“Imagineyourtruckisstuckintheditchandyouhavetenguysatyourdisposalwhocanpullitout.Ifyouletjustthreeguyspull,itismorelikelyoneofthemwillgetinjuredbecausetheyhavetoworkconsiderablyharderthanifalltenguyswerepullingontherope.Thisishowyoushouldthinkofmotorunitrecruitment.Thereisnoreasontodoslow-grindrepsthatoverloadfewermotorunitswhenyoucouldrecruitallthemotorunitsandminimizemusclestrain.”
Third,onceyourslowfibershavebeenpounded,theyeasilygointospasm,exposingyoutoinjury,compromisingyourtrainingandthequalityofyourlife.Interestingly,muscleswithahighratioofslowfiberstendtocongregatedeeper,nexttothebones.Andslowerfiberswithinanymuscletendtobedeeperinthemuscle.Thesetwopiecesoftriviashouldgiveyouahintastowhyitissohardtorelievesomeknotswithmassageandfoamrollers—theyarehardtoreach.Donotcreatetheprobleminthefirstplace.
Thesethreereasonsshouldbeenoughtoconvinceyoutoexercisedisciplineandstopwhenyourswingsareabouttoslowdown—notwhensomethinggivesout.Itmayfeellikequitting,butitisnot.Incidentally,youmayuseyourwillpowertomaintainahighpoweroutputratherthantojustkeepgoing.
Itisequallyimportantthatyounotonlymaintainhighspeed,butfinisheachrepwithapowerfulglutecrampandabdominalbrace.Inadditiontobuildingpowerforknockoutstrikesandwinningdeadlifts,thisexaggeratedglutecontractionprotectsthehipjointsandspine.Ifyoucannolongerpinchyourcheeks,thegigisup.Dittoforyourabbies.Failingtotensethematthetopoftheswingnotonlyrobsyourpower,butendangersyourspine.
Watchyourbreathing,too.Ifyouarenolongerabletomaintainthehardstylebreathingrhythm—inonthewaydown,outonthewayup—orifyour
breathingbecomesirregular,thesetisover.
Chadpointsoutthatstoppingyoursetswhenyouareabouttoslowdownwillenableyoutomaintainaveryhighpoweroutputforalongtime.
IrememberwatchingaWorld’sStrongestMancompetitiononESPNandseeingMarkFelixcompeteinthe“deadliftforreps”event.Hewasthefavorite,buthecameinsecond.Bill“Kaz”KazmaierinterviewedMarkafterwardandaskedhimwhatwentwrong.Mark’sresponse:“Ishould’verestedsooner.HadIdonethat,Iwould’vegottentwoorthreemorereps.”
That’saverytellingstatement.Speedendurancerepsshouldactivatethelargestpossiblerangeofmotorunits.Oncethatrangedecreases—meaningthespeeddecreases—thesetshouldbeterminated,evenifonlyforaten-secondrest.Youwouldbesurprisedatthetotalnumberofspeedrepsafitpersoncouldknockoutifherestedforjusttensecondsasthespeedslowsdown.
DanJohnhasaterrificinsight:“Getanideaofwhenyouslowdownandtraintopushthe“slowdown”reppointhigherandhigher.”
THESECRETOFHARDSTYLELAZINESS
Throwingagoodpunchworkslikefiringagun.Oncetheexplosionhastakenplaceinthebarrel,thebulletfliesonitsownaccord.Itaccelerates
naturally.Itdoesnotneedtobepushedalong.
—GoranPowell,WakingDragons
Donotconfusespeedandpowerwitheffort.
Ballisticeventsarefunny:youwillneverbeatyourbestwhenyouaretryingyourhardest.ExplainsProf.NikolayOzolin:
Inperfectingtheathlete’sabilitytosubjectivelyevaluatehisactionscomparisonofhissensationsduringtheperformanceofanexerciseintwomodes,maximalandnear-maximalhelptheathletewell.Thiscreatesacontrastinsensationsandsubjectiveevaluations.Forinstance,asprinterisinstructedtorun30mloosely,withouttension,butwithan85-90%effort.Heisnottoldhistime.Thenthetaskisrepeated,thistimewiththeinstructiontorunallout,withmaximalspeed.Afterwardstheathleteistoldhisresultsand,asarule,thefirstnumberisbetter.
WhenItraintacticalteams,Iteachthemthe“percentagedrill.”Oneguyholdsashieldandtheotherstrikes—apunch,akick,anytechniqueheisskilledat.Itellhimtohitashardaspossibleseveraltimesandinstructthetrainingpartnertonotethepowerofeachstrike.Thatsetsthebaseline.
IshowthestrikeracoupleofRussianrelaxationexercisesthatlooklikeshakingwateroffthelimbs.ThenIexplainthatIwillbeorderinghimhowmuchefforttoputintoeachstrike—50%,80%,etc.Ispecifythepercentagereferstotheeffort—nottothespeedorthefollow-through.Hitasfastasalways,followthroughthetargetratherthanjusttapit.
Itaketheoperatorthroughadozenorsostrikes,goingupanddownrandomly:50%!80%!30%!90%!50%!70%!80%...Iremindhimtoloosenupbetweenstrikes.ThenIaskthefellowholdingtheshieldwhichstrikeswerethemostpowerful.Almostuniversally,experiencedfightershittheirhardestataround80%—andalmostashardat50%.
BrettJones,MasterSFG,explainshowtoapplythismartialskilltothekettlebellswing,usingtheimageryofavolumeknobwithsettingsofonethroughten.
Weneedtoexperimentwithdialingthevolumeknobinonthedesiredsettingstofindourpersonaloptimalsettings.Howarewegoingtodothat?Duringasetoftwo-armedswings,afteracoupleofreps,begintothinkofavolumeoreffortsetting.Calloutinyourmind“Numbertwo,”andtrytohitaneffortorvolumeleveloftwoduringthatswing.Nextrep
calloutnumbernineandtrytohitthateffortorvolumelevel.Nextrephitafour,andthenaneight,andthenbacktoathree.Hitallthesettingsonthevolumeknobandpayattentiontowhatsettingprovidedtheoptimalresult.Hereoptimalisdefinedasa“perfect”swing—crispandpowerful,yetefficient.
Youcanalsovarythe“volume”settingfromsettoset,suchas32kgx10@50%,60%,70%,80%,90%,80%,50%,70%,80%.
Brettcontinues:
Efficiencyisanathleticskill.Butefficiencyisnotsoft,oritdoesn’thavetobe.Aboxerwhothrowspunchesattheoptimallevelwilldeliveralltheforceneeded,andbeabletogothedistancebecausehecanregulatehiseffortandnotwearoutbythrowingmaxeffortaftermaxeffort.Althoughthemaxeffortisavailable,itisheldinitsproperplacetobeusedwhenneeded.Swingsarenodifferent.Icandialupatenoratwo,butIstillsniffinandbraceatthebottomoftheswingasIloadmyhips,andIamstillrootingandprojectingenergyuptoacrisphipfinish.Thisistheessenceofbalancingtensionandrelaxationinanathleticsense.
Anotheraspectofgoingthedistancewithballisticliftsisapplyingforceasquicklyaspossible,andthenrelaxing.Thefollowingpassagefromthe“KarateWay”columninBlackBeltbyDaveLowrywillsetyouadistantgoaltoshootforinyourkettlebellswings.
Imagineavideoofyourreversepunchthat’sbrokendownintotenframes.Atwhatpointdoyoubegintotightenthemusclesyouwanttobefirmsoyoumakegood,solidcontact?Anewstudentstartstighteningassoonasthemovementbegins.Heisself-consciousaboutthemotion.Heistryingtoremembertechnicaldetails.Heisusingallsortsofenergybysqueezinghismuscleslongbeforehisfistreachesthetarget.Amoreadvancedpractitioner,incontrast,stayslooseandrelaxeduntilframeNo.7orNo.8.Athigherlevels,thetensingtakesplaceatframeNo.10,thelastmoment.Fromthere,moremasterycomeswhenyoudonottenseatthebeginningofNo.10butatthelastpartofit.
Thekaratekacallsthisability“turninglazinessintotechnicalmastery.”Notethatthiskindof“laziness”doesnotrefertoslowingdownorweakeningthecontraction,buttolimitingitsduration,averyimportanthardstyledistinction.
Hardstylelazinessworkswellonlyforthestrong.Researchshowsthatthestrongerthemuscle,thelessithastocontracttoproduceagivenamountofforce.Thismaysoundobvious,butitisprofound.Fiftypercentofverystrongisstrong.Fiftypercentofweakisirrelevant.
Takeabiginhalation,openingyourchestandraisingyourarmsoverheadina“Y”shape.Lookup,tenseyourglutes,andslightlybendbackward.
Holdyourbreathmomentarily,thendropyourarmsandbodyasifyourmusclesweresuddenlyunplugged.Pushyourtailbackandcollapseinahip-hingepattern,yourweighttowardsyourheels.Releaseasighofrelief.
SECRETSOFBREATHMASTERY
Whenyouownyourbreath,nobodycanstealyourpeace.
—Anonymous
TheabilitytofightfatigueandtoeffectivelyrecoverduringandafterworkisakeycomponentofOzolin’sdefinitionofendurance.
Controllingyourbreathingduringrestperiodsisessential.HereisasimpleexercisepracticedineverygymclassintheU.S.S.R.thatwillhelpyouquicklynormalizeyourbreathingafterahardset—whilebenefittingyourspine.
Takeabiginhalation,openingyourchestandraisingyourarmsoverheadina“Y”shape.Lookup,tenseyourglutes,andslightlybendbackward.
Holdyourbreathmomentarily,thendropyourarmsandbodyasifyour
musclesweresuddenlyunplugged.Pushyourtailbackandcollapseinahip-hingepattern,yourweighttowardsyourheels.Releaseasighofrelief.
Pauseforaninstantatthebottom,yourlungsempty,thenstandtallagainonabiginhalation.
Theabovetacticworkslikeadreamwhenyouaresuckingwind.However,helpingyourselfbreathewithyourarmsandbodyisaluxuryyoucannotalwaysafford.Youneedtolearnhowtocalmyourbreathingwithoutextramovement.
Betweenboutsofheavyexertion,karatepractitionersstandaroundwithdeadpanfacesandperformshinkokyuu—deepabdominalbreathing.RobLawrence,aseniorinstructoratmykettlebellschool,tookthispracticeastepfurther.Heexplains:
Inkaratetheyoftentoldustobreathecalmly,buttheydidnotshowusanywayofcultivatingtheskill.Thebreath-timingtechniqueisdesignedtodoexactlythat—teachcontrolledbreathingasaskill.
Theideaistodoaset,takeanumberofbreathsbasedonsomeratiotothenumberrepsyoujustdid,thendothenextset.Asyouwillrapidlydiscover,thewaytosurviveistoslowyourbreathdownasmuchaspossible,togetmaximumairandtoincreaseyourrestperiodbetweeneachset.Ifyoupanicandbreathequickly,yourrestperiodisdecreasedandyouaresoondispatchedtothedustbinofhistory.Ontheotherhand,theonlytiminginvolvedisyourbreath—andtheideaisto‘cheat’asmuchaspossiblebydrawingoutthebreathsandincreasingtherestperiods.
Notonlydoessuchbreathingallowyoutophysiologically,italsoreducesyourstresslevels.Whenweteachourkettlebellinstructorcoursestospecialoperationsteams,onthelastdayofthecoursethestudentsarerequiredtoputanotheroperator,inexperiencedinkettlebells,throughapracticeandthenaworkout.Weneverspecifywhatkindofaworkout.YetalmostuniversallyLawrence’sbreathtimingisprescribed.Professionalwarriorsknowtheimportanceofcontrollingstressincombatandimmediatelyrecognizethevalueofthetechnique.
Therep-to-breathratiowillvarydependingontheexerciseandonconditioning.The2:1ratioisreasonableforahealthygirevikswingingamoderate-sizekettlebell.Inotherwords,tenswings,fivebreaths.
IstronglyurgeyoutoimplementbreathtimingintoyourdailyS&Sregimen.Itwillteachyoutobreatheproperly—throughthenoseandintothestomach—andunderpressure,whenyouwouldratheropenyourmouthandgulpairintoyourupperchest.
AnotherbreathingtechniqueIamabouttoteachyouwillhelpdevelopyourdiaphragmaticbreathing,whichwillhelpduringrecoveryandinthemiddleoftheswingsets.
StrawbreathingispracticedinRussianspecialoperationsdiveschoolstoteacheconomicaluseofairinthetank,aswellastoimprovefree-divingbreath-holdingtime.Asyouwillsee,itcanteachyoualotmore.
Youneedseveraldrinkingstraws.Inserttheendofonestrawintoanotheraboutaninchdeeptomakealongstraw.Makeatriplestrawinthesamemanner.Ifthestrawsgetalmostpluggedupwheninsertedintooneanother,tapethemtogetherwithscotchtapeinsteadofinsertingoneintoanother.
Lieonyourbackwithasinglestrawinyourmouth.Pinchoffyournosewithyourfingers,oruseadiver’snoseclip.Relax,closeyoureyes,andbreathe.Thatisit.TheexerciseiswhatGrayCookcalls“self-correcting.”
Afterafewminutes,replacethestrawwithtwostraws.Inthebeginningyouwillfeellikeyouarenotgettingenoughair.Ifyoudonotpanic,youwillsoonfigureouthowtoadjustyourbreathing:longer,slower,deeper.
Whenbreathingwithtwostrawsbecomescomfortable,replacethetwowiththethree.Thiswillnotchupthechallenge.Youwillbeforcedtocompletelyfillandemptyyourlungsinaverypatientmanner.
Thereisnoneedtoaddmorestraws.Haveyouseenoldcomicbookswithaherowalkingonthebottomofariver,breathingthroughasix-footsnorkel?Thatisimpossible,becauseatacertainlengthhewouldbeforcedtorebreathethesameairtrappedinthepipe.
Theexercisedevelopssurrealcalm.Practiceitasoftenaspossible,tenminutesatashot.Rememberitslessonswhenrestingbetweensetsofswings.
Inaddition,applyoneofthelessonstotheswingproper.Toemphasizetheimportanceofbreathingverylowintothestomach,karatelegendMasOyamausedtheexpression“breathingintothegroin.”Tomostpeoplethismakesnosense.Toyou,onceyouhavebeenstrawbreathing,itwillmakeperfectsense.
Duringswingsyouhavenobusinesstryingtofillyourlungsasfullofairasyoudoduringrecoverybreathing.Butthe“breathingintothegroin”cueapplies100%.
ANDROIDWORKCAPACITY
AndsuddenlytheHinduKushwaseasy.
—MichaelYilek,U.S.Armyscoutsniper,shortlyafterstartinghardstylekettlebelltraining
InhisclassicbookPower,Dr.FredHatfielddescribesanimaginarycontestbetweena154-poundmarathonrunneranda210-poundbodybuilder.GivenDr.Squat’sbackground,itissafetoassumethebodybuilderisnotapumpartist,butapowerbodybuilderwhotrainsaccordingtoHatfield’srecommendations,suchas5x5squats.
Thechallengeiscarryingtwenty100-poundbeerkegstothepub’ssecondfloorasfastaspossible.“That’sarealfeatofendurance,ifevertherewasone,”exclaimsHatfield.Huffingandpuffingandnotparticularlyhappy,thebodybuilderwinshandsdown.
Thesecondeventiscarrying50%ofhisbodyweightupthesamestairs,fortime.“It’dbeatossup,Ireckon,”commentsHatfield,“dependingonwhowasthemostmotivatedbytheprize.Eventhere,I’dputmybeermoneyonthebodybuilder.”
Dr.Squatcontinueshismentalexperiment.“Trytopicturewhatwouldhappenifthemarathonrunnerhadtowearalead-filledvesttobringhisbodyweightuptothatofthebodybuilder.Whowouldwinthemarathonthen?Hell,who’devenfinish?”
Thesportsscientistsumsup,“Youcandeviseallsortsofdevilishmeansofprovingyourownpoint,dependingonwhoyou’dliketoseewin.Thepointis,you’restillcomparingapplesandoranges.”
Dr.Squat’s“applesandoranges”commentreferstoendurancespecificity.Indeed,therearemanytypesofenduranceanddozensofmechanismsresponsibleforexpressingit,fromwillpowertoamaxVO2uptake.Ifyouareseriousaboutasport,atthepointwhenyouarealmostacontender,youwillneedtoworkwithacoachondevelopingyoursport-specificendurance.Otherwise,areliablegeneralenduranceprogramsuchasSimple&Sinisterisallyouneed.
InRussiansportsscienceandcoachingpractice,enduranceissubdividedintogeneralandspecial,meaningsport-specific.“Generalenduranceistheabilitytoperformforanextendedperiodoftimeanyworkinvolvingmanymusclegroupsandplacinghighdemandsonthecardiovascular,respiratory,and
centralnervoussystems,”explainsProf.NikolayOzolin,oneofthegiantsofSovietsportsscience.“Generalenduranceisthebasisfordevelopmentofspecialendurance,whichisconfirmedbysportexperienceandresearch.”
Notethatdevelopingspecialenduranceisthejobofyoursportcoach,yourteamleader,oryoursensei.Mineistogiveyouasimpleandsinisterfoundationofgeneralenduranceforthatspecializedwork.
Therearemanywaystodevelopgeneralendurance.Inmyexperience,kettlebellquickliftsaresecondtononeandarethemostefficient.WhenRussianstalkaboutgeneraldevelopment,theyimplyawidecarryovertoagreatmanyapplications:“...theability...toperformanyphysicalworkmoreorlesssuccessfully.”(Ozolin)
Timeandtimeagain,kettlebellballisticshavebeenshowntoimprovestaminainagreatvarietyofcontexts,fromrunningamarathontofightingfullcontacttosurvivingatwelve-hourpowerliftingmeet.
Hardstylekettlebelltrainingishighlyfoolproof.Americansarenotoriouslypooratfollowinginstructions,andyettheRussiankettlebelldeliverswithoutfail.LikeanAK-47,ittoleratesanyabuseandkeepsdoingitsjob.
OvertheyearsIhavereceivedthousandsoftestimonialsconcerningthekettlebell’s“whatthehelleffect”onvarioustypesofendurance.Theroutinesthesefolksdidwereallovertheboard.Somefollowedprogramswrittenbymeormycolleagues,others“improved”them,mostcookedupsomeweirdplansoftheirownthatmadeverylittlesensetome.Theyrangedfrombeginnerstoeliteathletes,andcamefromavarietyofsportsandbackgrounds.Allofthemimproved,andmostofthemdramatically.
IfYouLiketoArgue
Itisverytemptingforacertaintypeofapersontonitpickthatagivenregimendoesnotgiveenoughattentiontothelactatethreshold,VO2max,orsomeothervalidmarkerofendurance.IwillsendhimtoAntifragilebyNassimNicholasTaleb:
Wearebuilttobedupesfortheories.Buttheoriescomeandgo;experiencestays.Explanationschangeallthetime,andhavechangedallthetimeinhistory(becauseofcausalopacity,invisibilityofcauses)withpeopleinvolvedintheincrementaldevelopmentofideasthinkingtheyalwayshadadefinitivetheory;experienceremainsconstant.
...Takeforinstance,thefollowingstatement,entirelyevidence-based:ifyoubuildmuscle,youcaneatmorewithoutgettingmorefatdepositsinyourbellyandcangorgeonlambchopswithouthavingtobuyanewbelt.Nowinthepastthetheorytorationalizewas“Yourmetabolismishigherbecausemusclesburncalories.”CurrentlyItendtohear“Youbecomemoreinsulin-sensitiveandstorelessfat.”Insulin,shminsulin;metabolism,shmetabolism;anothertheorywillemergeinthefutureandsomeothersubstancewillcomeabout,buttheexactsameeffectwillcontinuetoprevail.
ThesameholdsforthestatementLiftingweightsincreasesyourmusclemass.Inthepasttheyusedtosaythatweightliftingcausedthe“micro-tearingofthemuscles,”withsubsequenthealingandincreaseinsize.Todaysomepeoplediscusshormonalsignalingorgeneticmechanisms,tomorrowtheywilldiscusssomethingelse.Buttheeffecthasheldforeverandwillcontinuetodoso.
Ijustwanttounderstandaslittleaspossibletobeabletolookatregularitiesofexperience.
Appliedtoendurancetraining,wehaveknownforalongtimethatheavyswings—andnotthatmanyofthem—build“conditioning”(whateveritis)extremelywell.Itdidnotmakeanysense,butwerolledwithit.MayIsuggest
thatyoudo,too.“Aparadoxisnotaconflictwithreality,”quippedRichardFeynman.“Itisaconflictbetweenrealityandyourfeelingsofwhatrealityshouldbelike.”
Westillknowverylittleaboutthenatureoffatigue—andmostofitissupposedlyinthenervoussystem,anyway.InresponsetomaxVO2uptakeandsimilarargumentsinfavorofthemarathoner,Hatfieldcut:“ButnoonehaseverlookedattheprobleminwhatIconsidertobetherightlight.ByGeorge,thebodybuilderstillcartedthosebeerkegsupthestairsfasterthantherunner
ALESSONFROMWORKERSANDPEASANTS
Musclesaregiventoamannotforadmirationbutforwork.
—Prof.ArkadyVorobyevandYuriSorokin
SteveJustaiswhatMartyGallaghercallsan“agro-American.”Aself-taughtstrongmanfromaNebraskafarm.HisbookRock,Iron,Steel,publishedbyIronMind,isafascinatinginsightintowhatasmartmanunburdenedbyformaleducationcancomeupwith.IamnotgoingtogoonalimbandagreewitheverythingJustarecommends,butIcanmakeageneralstatementthatifonewantstogetstrong,itisafarbettersourcethanmostsnootyvolumesbyPh.D.swithsofthands.
Justa,amuscular250-pounderwithtenyearsofliftingexperience,wastaughtalessonwhenheworkedatafoundry.Onedayhehadtotakeoverthestationofaworkerwhohadgottensick,ascrawny140-pounder.Thejobentailedclearingwarmsteelblocksweighingupto300poundsfromstickysandbyhammeringthem,pickingthemup,shakinganddroppingthem...fortheentireshift.Justarecalls,“AfteracoupleofhoursofthisIwasawreck,physicallyandmentally,andIkeptseeingapictureinmymindoftheguywhousuallydidthisjob.Hewasskinnyasarailandheneverevenworkedupasweatwhenhewasdoingthisjob...”
ThatdaySteveJustacommittedtoworkonhisstamina.Butwhathehadinmindwasverydifferentfromapukecircuitorahigh-repburnout.Hedecidedtodomanylow-repsetswithamoderatelyheavyweight,“nottothepointofhuffingandpuffing,buttothepointwhereIcoulddothemovementoverandoveragainforthreetofivehoursifcalledupon.Ofcourse,takeadequaterestbetweensets,butnotsoverymuchrest,andusesetswhereyou’rejustslightlytiredattheendofthem.”
Iamnotgoingtotrytoconvinceyoutodoswingsforfivehours.Idowantyoutotakenoteoftheworkingman’sattitudetotraining:“...tothepointwhereyoucandothemovementoverandoveragain.Thisisablue-collarmandoinghisjob.Contrasthismindsetwiththatprevailingamongthetraineeswhofancythemselveshardcore:preyflutteringanddesperatelytryingtosaveitslife.
LikeJusta’s,myenduranceprogramisheavilybiasedtowardsstrength,because,asstrongmanEarleLiedermanobservedbackin1925,“Whatisenduranceexceptcontinuedstrength?”
Hereishowtoapplythisframeofmindtoswingsandget-ups.Thinkofyourselfasacontractorwithajobof100ofoneandtenoftheother.Ifitisajob,younaturallywanttofinishitasquicklyaspossible,punchout,andgooutforbeerandpizza.Ontheotherhand,youarenotinthemoodtokillyourselftothepointwhereyoufallasleepwithyourfaceinadoublepepperoniandextracheese.Andyourememberyouhaveanotherjobwaitingtomorrow—andthedayafter,andoneafterthat.
ListentoRif:
Icomefromagymnasticsandpowerliftingbackground,andIlikemyrest.IprefertostartmynextsetwhenmyheartratehascomedownabitandIcanputmyallintothenextset...Ilikeintensityaswell.It’shardtobeintenseonthenextsetwhenIamstilloutofbreath.
Mywayoftrainingtheswingislookingatthevolumeandintensityandnotworryingsomuchabouttherestintervals.Thesewillnaturallydiminishasworkcapacityandfitnessimproves,whichjustletsyouhandlemoreweightandgoharder.Andthatain’teasy...Believeme,afteracertainpoint,alongerrestdoesn’tmakethingseasier—itjustdragsthingsout.And,asyourconditionimproveswithconsistentworkouts,yourrest
periodswillnaturallycomedown.IalwaysstartoffwithlongerrestperiodsthanIfinishwith.Ittakesmealongtimetogetwarmedup,butonceIdo,Icandoalotofworkwithlittlerest.
Andsocanyou.
NoWorkersandPeasants’Paradise
ShouldyougettheimpressionthatIampromotingnaturalistictrainingmethodssuchasmanuallabor,Iamnot.
Someformsofitareexcellentgeneralexercise.EliteboxingandkickboxingcoachAndreyDolgovusedtosendhisfightersouttothecountrysideonBoyScout-typemissions.Theywouldknockonoldladies’doorsandvolunteertosawandchopfirewood.
Butmoreoftenthannot,Iwouldnotrecommendmanuallaborastraining.Mostformsofitdevelopthebodyinanasymmetricalmanner.Someflat-outcauseinjuries.Manylacktheintensityneededtobuildrealstrength.
AfewdecadesagoSovietscientistsbroughtabunchofsturdyfarmboystothecitywiththeintentionofturningthemintoweightliftingchampions.Totheauthorities’bigdisappointment,thecollectivefarmersdidnotdoanybetterthanthecity-slickers.Notworse,certainly,justnotbetter.
Iamnotprescribingaworker’sorapeasant’straining—onlyhismindset
ALITTLEEVERYDAYGOESALONGWAY
Moreisnotbetter,it’sjustmore.
—SteveBaccari
Wouldahighervolumebemoreeffective?Wouldshorterrestperiods?
Perhaps—butatwhatcost?
First,considerthatStrongFirstputsapremiumonstrengthandpower.
Itistemptingtowriteoffthekettlebellasonlyanendurancetool,givenitsrelativelightness.Butdonotforgetthe“virtualforce”thatmultipliesthebell’s“heaviness”byasmuchastentimesinthehandsofaskilledhardstylegirevik.
Ifyouaretoldtodoahighervolumeortocompresstherestperiods,youwillunavoidablystartholdingbackpower,pacingyourself.Yourgoalwouldchangefromgettingthedesiredtrainingeffecttojustsurviving.RememberDr.Hatfield’s“cardio”traininginstructionstoapowerathlete:“anall-outeffort...maximumcontractureagainstsubmaximalresistance.”
Anotherissueisefficiency.Onceyoureachacertainvolume,youhitthepointofdiminishingreturns.Thehumanbodyisanon-linearsystem.Thismeansdoublingyourswingsfrom100to200willnotdoubletheresults—farfromit.AdecadeagoMichaelCastrogiovanni,todayanSFGTeamLeader,identifiedtheswingworkoutthatgivesthemostfortheleast:100swingstotal,threetimesaweek.
TimFerriss,alwaysdedicatedtofindingtheminimumeffectivedose,discoveredthatasfewas150-300weeklyswingswasthedoseforhim.Atotaloftentotwentyminutesofweeklyswingsgothimarippedsix-packandaddedover100poundstohisdeadlift.
Finally,thereisthebigissueofleavingenoughenergyforotherthings—practicingsportskills,beingreadytofulfillyourdutyonthebattlefield,orjust
enjoyingyourdayandnotdraggingyourtailthroughit.
BulgarianelitegymnasticscoachIvanIvanovbelievesthatthepurposeofatrainingsessionistostoreenergyinthebodyratherthanexhaustit.Thatisapowerfulmindset.InIvanov’sexperience,100repetitionspermovementhitthespot—andthesemustbedonedaily.Iconcur.
Theget-up,duetoitssemi-staticnatureandlongtimeundertension,demandsmuchlowersetsandreps.Fivetimesonepersidelookdeceptivelyeasyonpaper,buthithomeonceyoudothemwithcorrecttechniqueanddecentweight.Fiveget-upsinglespersidekeepthemusclesundertensionforaslongas5x8benches.Thisisnowalkinthepark.
Itmayseemstrangetorecommendtrainingwithoutdaysoffwhenthegoalisstoringenergy,butmoderatedailytrainingwillkeepthemuscles’fueltankstoppedoff,whilemakingtissuesresistanttomicrotraumaandalmostsoreness-proof.Itisthetickettobeingalwaysready.
Prof.ArkadyVorobyevexplainsthatincompleterestorationtrainingstimulatestherecoveryability;yourbodyliterallyhastolearnhowtorecoupfaster...orelse.Thosewhohaveservedinthemilitarycanrelate.Yougotsoreafteryourfirstdayinbasictraining,butyoupersisted—asifyouhadachoice—andkeptupwiththedailygrindofpushupsandruns,andfinallyyoucouldhandleit.IfyouweregiventheunlikelychoiceofPT-ingonlywhenyouhadtotallyrecovered,youstillwouldhavebeenstiff,sore,andasissy.ThisiswhytheS&Sprogram,whiletoleratingaminimumoftwoworkoutsaweekifyouareinapickle,prescribesnear-dailytraining.
ThinkoftheS&Sregimennotasaworkoutbutasarecharge.
Oneofthemeaningsoftheverb“toworkout”is“toexhaustbyextraction.”Ponderthatforamomentandaskyourselfifthatisyourgoal.Incontrast,“recharge”isthenameRussiansgavetoaninvigoratingmorningexercisesession.Outwithaworkout,inwitharecharge!
SIMPLEASCANBE
Everythingshouldbemadeassimpleaspossible,butnotsimpler.
—AlbertEinstein
IpushedS&SprogrammingtotheveryedgeofEinstein’squote,tothevergeofbeingtoosimple.Ihavedonethisonpurpose,inordertoeliminateanypossibleexcuseyoumighthavefornon-compliance.
TheGlockdoesnothaveasafetyswitch.Oncetheroundischambered,theweaponisreadytofire.Professionalsconsiderthisanasset,notaliability.Flippingatinysafetyswitchisafinemotorskill.Nobigdealinthesafetyoftherange,itisaverydifferentmatterinalife-threateningsituation.
Doyouwanttobe“alwaysready”?Practicedialing911inthedarkafterahardsetofswings.Iamdeadserious.Inastressfulsituation,finemotorskillsarecompromised.Therearemanydocumentedcasesofpeoplefumbling,unabletocallthepolice.Thisiswhysecurityexpertsrecommendpracticingthissimple“skill.”
Rackingtheslideandsendingtheroundintothechamber,ontheotherhand,isagrossmotorskill.Withpracticeyoucandoitquicklywithgreaterreliabilitythanflippingthedaintysafetyswitch.Andyouwillgainapsychologicaladvantage:Theclankingoftheslideactslikeawarningshottowhoeverintendstoharmyou.
Forthesakeofsimplicity,IpurposefullyremovedtheequivalentofthesafetyswitchfromtheS&Sprogram,namelyloadvariabilityor“waviness,”asRussianscallit.
Russiancoacheslearnedthroughtrialanderrorthatthehigherthevolumeorintensity,themore“wavy”theprogrammingneedstobe.Inotherwords,theharderyoupushontheheavydays,theeasierthelightdaysshouldbe.
Thereverseisalsotrue.Ifyoudonothaveheavydays,youdonotneedlightdays.
Makingthetrainingloadconsistentlymoderatemakesplanningtrainingano-brainer.Justbangout100dailyswingsandtenget-upslikebrushingyourteeth.Allofyourattentionisontechniqueandpower,andzerobraincellsneedtobeinvolvedinanalyzingtheworkoutandplanninghowtochangeit.
Whatanopportunitytobecomeanultimatetechnician,justlikeanold-timestrongman!JohnMcKeanoftheUnitedStatesAll-RoundWeightliftingAssociationexplains:“Fixed-poundagesetsallowed[old-timers]thesecuritythattheliftwouldalwaysgo,soevenmoreattentionwasdevotedtoidealpositioning,andperfectanglesofpush.Theyneverwenttothewall(orevenwantedtothinkintermsofanyfailure)onthesesets,whereseriousbreakdownofformcouldoccur,andthusdevelopbadhabitsorinjury.”
Anotherplusofhavingatrainingregimenthatdoesnotpushlimits—youcanstayonitforalong,longtime.Internetforumsragewiththedebateofhowoftenoneshouldchangeatrainingplan.
Itdepends.
Themoreintensethetraining,themoreoftentheprogramneedstobechanged.Forinstance,ifyourdeadliftplanistoworkuptoamaxsingleonceaweek,itisonlysustainablefortwotosixweeks,withexperiencedstrengthathletesonthelowendofthatrangeandnewbiesonthehigh.ThisiswhylifterswhofollowtheWestsideBarbellsystemthatprescribesweeklymaxingchangetheexerciseseveryweekortwo.
Ontheotherhand,youcanstayonJusta’ssinglesroutine,whichcallsforuptofifteendailysingleswithamere70%oftheone-repmax,foraslongasyouwant.Ihavemetgentswhocasuallytooktheirdeadliftsfrom400to500inayearonthis“easystrength”plan.
TheSFGkettlebellinstructormanualdescribeschangingtheorderofthe
exercisesasaneffectivemeansofstimulatingcontinuedprogresswhilesubtlyalteringthetrainingeffect.Forinstance,thismightmeandoingget-upsfirst,supersettingswingsandget-ups,sandwichingtheget-upsbetween50swingsonthefrontendand50onthebackend,andsoon.
Nevertheless,IchosenottogiveyouthatoptioninS&S.Youhavenodecisionstomake.Youaretodedicate100%ofyourattentiontotechniqueandpower.
THEGOALSANDHOWTOREACHTHEM
Swingsrock.Heavyswingsrockmore.
—David“IronTamer”Whitley
Staywithwhateverweightyouareusingforawhile.Focusontechniqueinbothexercises,andonpowerintheswing.Graduallyreducetherestperiods—butwithoutunduepressure.S&Sisan“easystrength”and“easyendurance”program.
Eventuallyyouwillreachthepointwherethework-to-restratiois1:1,whichmeansyouwillhammerout100swingsinfiveminutesandtenget-upsintenminutes.Itisalmosttimetomoveupinweight.
Almost.
Rifinsists:“Whenyoucandoequalworktoequalrestonswingsandget-upsSTRONGLY,notjustdoit,thenmoveup.”Thisistheattitudeofanold-timestrongmanwhorefusedtomoveupuntilheownedhislastaccomplishment.
Lestyougetimpatient,Iwanttoremindyouthatyouwillstillbemakingprogressinstrengthandconditioningevenwhenyouarerepeatingthesameworkoutoverandover.Ifthiswerenottrue,loggingandsimilarjobswouldnotmakemenoutofboys,and,undeniably,theydo.
Eventhoughthisprogramisveryconservative,lifehappensandtherewill
bedayswhenyourbodywilltellyoutotakeiteasy.Donotturnanoff-dayintoadayoff.Easytrainingisfarbetterthannotraining.
Cuttheweightinbothexercises.Makeupforitbyusing“virtualforce”intheswingsandbeingextrapreciseintheget-ups.
Theperfectswingweightforanunloadingworkoutis30%ofyourbodyweight,whichisthesweetspotforpowerproduction,accordingtotheresearchbyBrandonHetzler,SFGTeamLeader.Usethetwo-armversionandemployoverspeedeccentrics,theshadowswing.
Makeyourlightget-upsevilbyaddingaten-secondpauseateverystage.RonFarrington,SFGTeamLeader,SWAToperatorandMMAfighter,promisesthesepauseswillteachyoualotaboutalignment,breathingbehindtheshield,fatiguemanagement,andpluggingupanyleakspreventingyourbodyfrombecomingonepiece.
Lightdaysarenotwhattheyarecrackeduptobe.
Backtotheprogression—donotjumpthegunbyuppingtheweightinallthesets.Graduallybumpupasethere,asetthere.
Forinstance,agentlemanwhoownsa32kgget-upandisreadytotakeonthe40kgmightdothefollowingwitheacharm.
Donotblindlycopytheabove;itisjustanexample.Justlearnthelessons:
·Addweighttothesecondorthirdset.
·Staywithoneheavysetaslongasneededtofeelreadytoaddasecond.
·Thereisnospecificnumberofworkoutswithagivennumberofheavysetsbeforeaddinganother.Listentoyourbody.
·Addnomorethanoneheavysetpertrainingsession.
·Donotbeafraidtofallbacktoalighterweightifyouarehavinganoffday,evenifyouhavealreadystartedliftingaheavierone.
Thefollowingisasampleswingprogressionforaladymovingupfroma24kgtoa32kg.Iamlistingtheweightsforonearm.“24,32,32,24,24”means“24L,24R,32L,32R,32L,32R,24L,24R,24L,24R.”
Again,theaboveisjustanexample.Youmightprogressfasterorslower.
Onceyouaredoingallthesetswithaheavyweight,workondominatingit.Thenslowlycompresstherestperiods.Whenyouarefinallyabletodo100swingsinfiveminutesandfiveplusfiveget-upsintenminutes—moveupinweightagain,usingastaggeredpattern.
Itgoeswithoutsayingthatyourswingsandget-upswillprogressatadifferentrate.Ifyourswingsareatfiveminutes,youdonotneedtowaitfortheget-upstohittenbeforebumpingupyourswingweight.
Iwillgiveyoutwosetsofgoals,onesimpleandtheothersinister.Thefirstareeasilyachievablebymost,andyoumustreachthemifyouaretoenjoythevariousbenefitsofS&S.
Thesecondsetofgoalsisforanambitiouspersondeterminedtoearnhismancardorherwomancard.
TheS&Schallengedoesnotofferanybreaksforbodyweightorage.Thisisnotanathleticcompetition,sothereisnoneedforfairness.ThewayIseeit,ifyougetinastreetfight,youwillnothavetheluxuryofsteppingonascaleorshowingyourdriver’slicense.
DIEBUTDO
Allweaknessisaweaknessofwill.
—FriedrichNietzsche
Russianshaveanexpression,“Diebutdo.”TheyamusethemselvescomparingitwiththeAmerican“Doordie.”WhereaYankeegetsoffthehookfromfulfillinghisordersifhecroaks,aRusskiemaynotusedeathasanexcuse.
Therecomesatimewhentrainingisoverandyouhavegottofindoutwhatyouaremadeof.CarlJungobserved,asdidmanybeforeandafterhim,“Manneedsdifficulties;theyarenecessaryforhealth.”
Asinglesetofswingswithoutputtingthebelldown—whatJohnBrookfieldcalls“goingbeyondtheinterval”—willprovidedifficultiesinspades.
Inanormalexercise,agivenmusclegrouporthecardiorespiratorysystemistheweaklinkthatgivesoutfirst.Theevilbeautyoftheswingis,everythingissufferinggreatly,butnothinggivesoutfirst—althoughyouwishitwould.Onecancarryonthroughsheerwillpower.
BrandonHetzler,aresearcherfromMissouriStateUniversity,describeshisfive-weektrialbyswings:
AnotherpersonandIhadaswingchallengeto25,000swingswitha24kgkettlebell.Welimiteditto20minutesperday,fivedaysaweek,andmadearigtoassurewehitshoulder-levelheight.Technique-wise,wewerebothultra-competitiveandweresticklersforperfection.Wewentforfiveweeks.
ThefirstdayIdid565totalswings,265ofthemcontinuoustothe7:15mark,anditwasnotpretty.
Ourlastdaywasunlimitedtimeandhandswitches,butwecouldn’tsetthebelldown.Wewent45minutesstraight.Ihit1,800atthatpoint,and2,001atthe49:21mark.Consciousnesscamebackat55minutes—orsoIwastold.
Idid165swingswithapairof48sin12minutesthefollowingweek.Mygripwasridiculous.Mybodyfatdroppedtobelow6%,butmyweightstayedthesame.
Non-StopSwingTesting
S&Sdoesnotprovideyouwithaprogramtomaximizeyournon-stopswingsnumbers.Itthrowsyoutothesharkswithoutspecificpreparation.Naturally,youneedyourcardiologist’sapproval.
Everytwoweekstakeakettlebelloneormoresizeslighterthantheoneyouarecurrentlyswinging.Pickaswingvariation—two-arm,one-arm,hand-to-hand,mixed—andenjoythepain.
Donotintroducenon-stopswingsintoyourtraininguntilyournormaltrainingweightis24kgifyouareawoman,or32kgifyouareaman.Youhavenobusinesspushingyourself“beyondtheinterval”untilyouhavethismuchstrengthandexperience.
MichaelCastrogiovanni,SFGTeamLeader,givesaworthygoaltoshootfor:100non-stopswings,“becauseitisaboutthelengthofawrestlinground.”Thedualgoalisbuildinguptheweighttotheheaviestpossible—48kgformen,24kgforwomen—andmakingitsoeasythatyoucanswingit“withoutbreakingasweatwhilesingingTheGamblerbyKennyRogers.”
Inswingintervalstheone-armswingversionisthetoughest,whereasinchallengeswhereyoudonotputthebelldown,thetwo-armswingmightkickyourbuttharderdueto“theribcagebeingconstrictedbyfixingbothhandstothebell,”asCastropointedout.
Imuststress:Thequantitymaynotcomeattheexpenseofquality!
Reviewtheswingstandards;anyrepthatdoesnotfulfilleveryoneofthemisano-count.Memorizethespeedenduranceandhardstylelazinesschapters.
Andwatchyourbreathinglikeahawk.Donotreverseyourbreathingpattern!Inotherwords,donotstartinhalingonthewayupandexhalingonthewaydown.Suchbreathinghasitsuses,butitisnotcompatiblewithmaximalpowergeneration.
Takeadoublesniffofaironthewaydown—sharply,soyournosegetsnarrow.Itwillmakeabigdifference.
Thekeytosafelygettingthemostoutofyourtrialbyswingsistreatingthesetasspeedendurancetraining.Setthegoalofmaintainingahighspeedforaslongaspossible,asopposedtoswingingatallcosts.
Catchyourbadbreathanddoyourget-ups.
Youwillbesorethenextday.IgnoreitandgobacktoyourS&S;itisbusinessasusual.
Inaddition,donotbeafraidtochallengeyourselfonceortwiceamonthinavarietyofways.Helpafriendmove.Shovelsnowfortheentireblock.Takeoutyourdustyboxingglovesandcallupyouroldsparringpartners.Runupamountainwithabackpack.Entera10Krace.Farmer-carryyourkettlebellsfordistance.Takeonanyphysicalchallengethatwilltestyourspiritwithoutbreakingyourbody.
Trainingina“punchtheclock”manner,butalwaysmentallyreadyto“flipthecrazyswitch”isforaprofessionalwarrior.
AcoupleofyearsagoIwastalkingtomyclosefriendJohnFaas,aU.S.militaryspecialoperatorwhowouldsoongetkilledinactioninAfghanistan.Hewasbarelythirty,buthisbodywasalreadybeatenupbymultipledeployments.HeremindedmeoftheprizefighterinoneofO’Henry’sshortstories:“bonyofcheekandjaw,scarred,toughened,brokenandreknit,indestructible,grisly,gladiatorialasahornet...”
Aswewerediscussingthewayhewasdealingwithhisinjuries,hesummeditupwithalinefromacountrysongbyTobyKeith:“I’mnotasgoodasIoncewas,butIamasgoodonceasIeverwas.”
Thatwasit.Theinjuredsailorwastraininginarestrainedmanner,savinghimselfforwhenitmattered—incombat.Thatwastheattitudeofaprofessionalwarriorwhohadnothingtoprove.
Alyricalaside—MarinevetMarkToomey,SeniorSFG,likestotelleagerboys,“Don’ttrytoout-toughprofessionaltoughguys.”Translation:itdoesnotmatteralickifyoucandomoreswingsorrunafasterToughMudderthanawarvet.Hehastestedhisspiritinwaysyoucannotevenimagine,fromruthlessselectiontofacingdeathoverandover.Donotforaseconddaretothinkofyourselfasabettermanifyouhavebetteredhiminsomeexercise.Ifthestakes
wereraised,youknowwhowouldcomeoutvictorious.
TheswingisaperfectexerciseforaMontyPython–typewithastrongspiritbutabrokenbody.BudJeffrieswrites:
TheswingallowedmetoworkaroundasignificantkneeinjuryandasignificantshoulderandbicepsinjuryIgotfromgrappling.Theswingwillallowmostpeopletoworkaroundawiderangeofinjuriesorkeepgoingevenwith“highmiles”becauseitdoesn’tforceyoutomoveintoextremepositions.Thereareagreatmanyexercisesthatforcethebodyintounnaturalpositionsortotolerateunnaturalamountsofforceinunusualways,orthatsimplydon’tworkforcertainpeople.Theswing,however,createsallthestrengthbenefitsandtentimestheendurancebenefitsformostpeoplewithlittleornopoundingonthebody.It’sveryeasyonthebodyand,infact,isabuildertothebodyinsteadofadamager.
Rifisahardmanwithhighmileage.Heisabletotesthisspiritwithswings.
Ifyouthinkyouareonlystrongifyoucanliftacertainnumber,whateverthatnumberis,youwillfeelprettyweakmostofthetime.Strengthisnotadatapoint;it’snotanumber.It’sanattitude.
I’veliftedsomeheavyweightsinmylifeandaccomplishedsomeprettydecentfeatsofstrengthandendurance.I’vealsoaccumulatedsomeseriousinjuriesandputsomehighmilesonthisframe.IfIonlythoughtofmyselfasstrongrelativetowhatIusedtobeabletosquat,benchordeadlift,orhowfarIcouldrun,swim,orcycle,Iwouldhavetolookatmyselfasbeingmuchweakernowthaninthepast.Thatwouldbeamistake,andwrong.Ican’tliftasmuchasIusedto,butIamstrongerthanever.
Nomatterhowstrongyouare,therewillalwaysbesomeonestrongerthanyou.Usingonlyanumberasthelitmustestofwhetheryouarestrongornotisself-defeating.Youwillgetolder.Youwillnotbeabletocontinuetosetpersonalall-timebestsforever.Butyoucancontinuetogetstrongermentally.Youcanadjusttowhatevertheenvironmentisand
challengeyourselftopushpastwhereveryouareatthemoment,inanywayyoucan,andfeelgoodknowingyoujustmadeyourselfabettermanorwoman.
SIMPLE&SINISTERSUMMARIZED
Simplify,simplify.
—HenryDavidThoreau
One“simplify”wouldhavesufficed.
—RalphWaldoEmerson,inresponse
1.Traindaily,takinganoccasionaldayoffwhenyourscheduleorhealthpreventsyoufromtraining.Ifyoufollowaseriousstrengthtrainingprogram,reducetheS&Sfrequencytotwiceaweek.
2.Starteachpracticewiththreecircuitsoffiverepsofpryinggobletsquats,SFhipbridges,andhaloes.Asanoption,followupwithseveralget-upswithashoeoralightweight.
3.Themainpart:5x10one-armswingsperarmand5x1get-upperarm.
4.Restactivelybetweensets.Walkaround,skiprope,shadowkickbox,shakeoffthetension,dobreathingexercises,dofingerextensionswitharubberband.
5.Restlongenoughbetweensetstoassurenodrop-offintechnicalproficiency,get-upstrengthandswingpower.Progressivelybutnotaggressivelyreducetherestintervals.
6.Whenyoureachthe1:1work-to-restratioinoneoftheexercises—100totalswingsinfiveminutes;tentotalget-upsintenminutes—andcandothisstronglyalmostanyday,moveupinweightinthatexercise.Graduallyreplaceyourcurrenttrainingweightwithaheavierweight,onesetatatime.Goatyourownpace;solidifywhatyouhaveachievedbeforegoingfurther.
7.Fatigueorstressarenoexcuseforskippingatrainingsession.Havealightday:reducetheweightinoneorbothexercises,inallorinsomesets.Dotwo-armshadowswingswithakettlebellcloseto30%ofyourbodyweightorlighter.Inlightget-ups,addaten-secondpauseateverystage.
8.Afterthekettlebellpracticeorlaterintheday,doonetothreesetsof
passivestretches—the90/90stretchandtheQLstraddle.Hangonapull-upbarifyouhaveone.
9.The“simple”goalforwomenis16kgforget-upsand24kgforswings.The“sinister”goalforambitiouswomenis24kgand32kg,respectively.The“simple”goalformenis32kginbothevents.The“sinister”goalis48kg.The10x10swingsmustbedoneinfiveminutes;the10x1get-upintenminutesaftertheswingsandaone-minuterest.Arepthatdoesnotfulfilleveryoneofthetechniquestandardsisano-count.
10.Everytwoweekstakeakettlebelloneormoresizeslighterthantheoneyouarecurrentlyswinging,anddoasmanyswingsaspossiblewithoutsettingthebelldown.Pickanyswingvariation—two-arm,one-armwithmultiplehandswitches,hand-to-hand,mixed.Anyrepthatdoesnotfulfilleveryoneoftheswingstandardsisano-count.Afterabriefrest,doyourusualget-ups.Donotintroducenon-stopswingsintoyourtraininguntilyournormaltrainingweightis24kgifyouareawomanand32kgifyouareaman.
[1]SFGisthekettlebelleducationarmofmycompanyStrongFirst.“G”stands
for“girya.”[2]
Youwillfindourinternationalcertifiedinstructordirectoryatwww.strongfirst.com/instructors/
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