“In football as in watchmaking, talent and elegance mean nothing without rigor and precision.”. It's sort of like shooting free throws in basketball. But it’s a simple 4-step process: Choose a good video analysis app or software* that allows you to draw the appropriate lines of force and keep them superimposed with your body throughout the get-up, or at least the different steps of the movement. Sounds geeky? My goal is to learn proper form for swings and tgu's, so that I can follow the S&S program. Below are the TGU steps highlighted with the cues Todd gives at each point. Stacked MP ladder(two kbs different weight each rung) 3. Medium Day: 5 get-ups per side (10 total), alternate sides But how to improve our get-up when no other trainer is available to give us feedback? One of the major misconceptions with regard to kettlebell training over the past several years has been the idea that swings and get-ups will fix/cure/heal anything and be a well-rounded training program. So what type of program should you use to achieve a heavy get-up? StrongFirst Level I kettelbell instruction RE-certification. Don’t confuse one for the other. I recommend wavering the load with a three-day program based around a heavy day, a medium day, and a light day. I have, however, completed the Viking Warrior Conditioning program at 24kg (ie 80x8 reps, 1 set every 30 seconds) and it was a stupid thing to do, I won't do it again. As in, achieve Simple, then go complete another long program (Rite of Passage for instance) then come back and try to get to Sinister at a later time. Weeks Eleven and Twelve . From the types of workouts your trainer creates for you, to the amount of time you see your trainer each week, everything we do is based on your needs and goals. Go “back to back” on these: one set of DL, one set of TGU. As trainers, our eyes are key in helping a student structurally align those bones throughout the get-up stages to minimize the muscular effort needed to stabilize the kettlebell. I‘m talking about using a software application to study snapshots of the get-up to fine-tune alignments and distribution of forces. 2. If you are more concerned about the elbow-to-hand transition, consider shooting from behind, with the camera closer to the ground. This is absolutely not the case. Na StrongFirst Kettlebell Certificiranju učite pravilnu tehniku izvođenja najvažnijih kettlebell vježbi (swing, clean, press, tgu, snatch, čučanj). With the weight supported overhead throughout the movement, it is the careful distribution of forces that provides the opportunity to perform this skill safely and efficiently while progressively increasing the challenge. Share your thoughts, experiences, and comments on our StrongFirst online forum. I have not tried this program. Common Mistakes: Foot position – keep the foot at hip width, not too wide or too narrow; Shallow bend – ensure you bend the knee adequately enough so you are not limited in the sit up; 3 – Sit Up (Half Turkish Get Up). How do we ensure great technique when demonstrating? Keep good notes about how you feel. But now it’s different, I have officially signed up for the SFG I certification and paid the nonrefundable fee. They can be held by 1 person or amongst 2 or more people (e.g. But the Florentine genius was also an accomplished architect for the Medici and the Borgia. The theory is that it’s better to master the fundementals than to be average at a bunch of different lifts. Arm bar with kettlebell 8. We're used to dealing with movements that work individual muscles or have only one major step to complete. Some of the distaste associated with training the TGU may be that it seems too complicated and the investment to learn the exercise outweighs the obvious rewards. I look to the Program Minimum as written back in 2006 which called for 2-12 minutes (roll two dice, or use a random number generator) of swings and 5*ladders of clean and press to 5. Dbl 36kg DLx5 Dbl 20kgs SW x 5 Friday: 1. 3 comments. TGU w/ 20kg MP at top r/l 3. Kettlebell program from StrongFirst 09-19-19 04:46 AM - Post# 887935 I use the words 'rest day' but in reality we are always moving around so the level of rest is always changing. Fabio is a former powerlifter, natural bodybuilder, and owner of fitness centers. In this post, I will give a review/summary of the book … share. But, can we still look ahead two weeks and identify the issues and problems which will lead to missed workouts or bad food and beverage choices. Smile, you’re on Camera. That being said, I have come to understand and appreciate the need for warming up, giving your body the signal things are going to get real. A mirror encourages looking elsewhere. Originally implemented to support these programs, our StrongFirst strength training program is now also a stand-alone reason that students train at Five Points Academy. Candid rather than rehearsed camera. Superimpose lines on your video to check how gravity affects the weight you are carrying overhead. And the get-up is the perfect pattern to help train and challenge it. ... One TGU, weight in left hand. Suite 302 Austin, TX 78744 USA. To conclude our course, Brett joins Pavel Tsatsouline, Founder and Chairman of StrongFirst, Inc., to talk to you about continuing your kettlebell training. Carefully plan your shooting angles as they are critical—more on that later. How to get ready for an SFG certification or re-certification? PU x 16kg. By Mike Mahler . Those who do not see.”—Leonardo da Vinci. Appreciate that even subtle improvements can yield great results. Execute the get-up slowly, pausing at every step to clearly analyze the movement on screen. Also, and from a quiet professional perspective, resist posting your personal coaching video on social media, mixed in with cats and bloopers. I'm worried I may learn the form incorrectly on my own and hurt myself in the long run. But the TGU is different.It's a highly dynamic movement that has a huge carryover to lifting heavy things. *Video software and apps you can try: Coach’s Eye (for iPhone), ObjectusVideo (for Mac) or their equivalent for PC (MotionPro) and Android (PowerChalk). StrongFirst Elite, CSCS, BExerSc, FMS2, GFM2, How Video can Improve your TGU: Videoception, Improve Your Get-up and Improve Your One-hand Swing, The Roll to Elbow: How to Build the Foundation for a Beautiful Get-up, A Group Lesson Plan for Conquering the Deep 6, Things Are Going So Well, Help Me Screw It Up, How to Improve Your Performance by Rebalancing Your Body: A Lesson from a World Record Strongman, Bench Press More by Optimizing Your Bar Path, The Snatch Pyramid: Optimize Your Snatch Training, Special Operations Selection—How to Train for the Stress and Ambiguity of the World’s Toughest Test. Fabio Zonin is a StrongFirst Certified Master Instructor. Only thing that changed was sets and weight depending on how my body was feeling but this was my starting weights when I wrote this program. How can we own every bit of the movement pattern when our goal is to work on a heavier bell for a Simple & Sinister protocol? Please read the submission guidelines here. One of the major misconceptions with regard to kettlebell training over the past several years has been the idea that swings and get-ups will fix/cure/heal anything and be a well-rounded training program. It can also act as a "filler" exercise between sets of heavier and more metabolically challenging activities. save hide report. https://www.youtube.com/watch?v=l5qB0nILpko. It was a favorite of legendary bodybuilder Reg Park … In his work for the military of the time, he knew the key to building strong structures lay in the proper distribution of forces. TGU 24kg 2/2 2. If you’re using photos instead, a simple photo-editing program will allow you to draw any kind of line connecting main joints (shoulders, hips, wrists, etc.). Bones provide the structure. Those who see when they are shown. After his appearance on Joe Rogan recently, I discovered a copy in my local library.. Right now I’m focusing a lot on keeping my elbow locked through out the movement. From the types of workouts your trainer creates for you, to the amount of time you see your trainer each week, everything we do is based on your needs and goals. Throughout your entire journey, your trainer will monitor your progress and track everything in Evernote so that you always have access to it when you are not at IPA. This is a great analogy for perfecting your kettlebell snatch technique as well. Muscles stabilize. Repeat the skill and adjust your position according to your observations. Proper KB grip and wrist position 7. Most people I've seen complete the Sinister goal end up doing it after taking a hiatus from S&S. My short-term goal is to get the 35lb with both talent and elegance through rigor and precision. Many of them cannot feel when they are out of alignment. COURSES: KETTLEBELL | BARBELL | BODYWEIGHT | FOUNDATIONS, CERTIFICATIONS: KETTLEBELL I | KETTLEBELL II | BARBELL | BODYWEIGHT, SPECIAL EVENTS: PLAN STRONG™ | STRONG ENDURANCE™ | SECOND WIND. This program is both narrow and deep, you can benefit a lot from doing less better. Kettlebell program from StrongFirst 09-19-19 04:46 AM - Post# 887935 I use the words 'rest day' but in reality we are always moving around so the level of rest is always changing. ... You will receive a truly customized program. Squeeze the handle tight as you sit up along the line of your arm, first to elbow and then to hand. When in doubt: Warm up with Goblet Squats, Swings and TGUs. The goal is not to capture what you do when you know you are being watched but the patterns you gravitate towards more naturally. http://rdellatraining.com, Level 1 Testing Standards Video Currently we are concentrating on the Turkish Get Up (TGU). Kalos sthenos or “beautiful str... Several years ago I designed a practice based on an idea I got from Maxwell’s omelet workout—the difference being, where... By Dan John, Master SFG and Mike Warren Brown, SFGEDITOR'S NOTE: Dan’s writings will appear in italics.The other day on ... Vic Verdier has been a sports enthusiast since his early age and an active instructor for more than 35 years—having trained over 3000 instructors worldwide. You’ll probably need a few takes to find the right camera height and angle for each step, and to relax. Focus on how it feels to improve your proprioception of what the optimal movement or placement should be. No, ono što ovu edukaciju čini kvalitetnom jest naglasak na metodologiju. Give videoception a try and let us know what you learned from it. Senior SFG Lance Coffel puts Master SFG Zar Horton through the (Turkish) Get-Up. 5x5 training is a standard protocol that has been around for many years. Programming in use for private or group classes. It’s not (well, maybe a little). Some alignments are more critical than others. It will allow you to experiment with fewer variables and speed up your learning. 24kg Turkish Get Up @Strongfirst @TGU. All from either a simple two-exercise or one exercise program - your choice - performed between 12 and 30 minutes, 2 to 3 times per week. Next the pink 18lb kettlebell is added. https://www.youtube.com/watch?v=0bWRPC49-KI, Scott Iardella, SFG II Threads The TGU as a Warm-Up Simply perform 3-5 get-ups with a light-medium kettlebell (~50% of your best-ever get-up) before your scheduled workout. Old StrongFirst Forum (Read-Only) Copied from our old forum software on September 4, 2015, this forum may be read but no new threads nor replies to existing threads are allowed here. All you need to start is a 24kg kettlebell for males or 16kg kettlebell for females. Stay tuned for a follow-up article, where I explore how outlining and framing improves your get-up. So should I A) Use S&S, youtube videos to learn the form, and posting videos of myself for critique to learn the form B) Use instructor C) take the strongfirst course. Do you think you lose structural alignment when going from standing to lunging? The get-up is one of those exercises where structure is key. A virtual eye can help. From Leonardo’s quote above, we want to be “those who see.” Interestingly, video means “I see” in Latin. This includes a wide base that gradually allows you to reach a high peak. The prescribed volume is also modest which is 100 swings in sets of ten followed by 10 get ups, five for each arm. Resist asking someone else to move around you with the camera as it will introduce camera shake that makes the feedback less reliable. Fitness isn’t one size fits all! My kettlebell instructor Todd Scheidt never let me flail the bell around like a crazy person. It’s a tool for your own improvement. Use it that way. This is absolutely not the case. Pistol x16kg Dbl FSQ x16kg 4. Manually loaded arm bar 6. Look for the desirable straight line between the kettlebell, your wrist, your shoulder and your opposite sit bone that is supporting the load. You will be using the best equipment available and not only do we have the best equipment available, we also focus on bringing in new equipment/tools and updating equipment regularly. Programming the TGU. This is the basic instruction. You will learn to develop power, strength, endurance, recovery and most of all learn to listen to the body. From the types of workouts your trainer creates for you, to the amount of time you see your trainer each week, everything we do is based on your needs and goals. If I had to choose one exercise to practice the rest of my life, it would be the get-up. Contact IPA for a free workout and fitness assessment. Now this program works at all levels, from beginner to advanced you can improve using what this book has to … Think about the feedback you seek. Although I probably won’t get around to doing the software analysis personally, the photos that you have provided speak a thousand words. 2. This article is now closed for comments, but please visit our forum, where you may start a thread for your comments and questions or participate in an existing one.Thank you. If you’re using photos instead, a simple photo-editing program will allow you to draw any kind of line connecting main joints (shoulders, hips, wrists, etc.). Subscription Program Military Discount Onnit X Rewards Onnit Academy Training Health Goals Certification Archives Customer Service 1-855-ONNIT-99 Onnit, 4401 Freidrich Ln. I’m not talking about the typical practice videos seen on Instagram or Facebook. Use the Categories menu to navigate to the different store sections. Make it a strong day! The product list contains all of the items available for purchase. 5x5 Size And Strength Program for Kettlebell Training. At this point I can regularly get the 26lb bell and have occasionally gotten the 30lb and 35lb bells up for my Turkish Get Up. Only thing that changed was sets and weight depending on how my body was feeling but this was my starting weights when I wrote this program. Andrew Read has already described the benefits of the TGU in great detail, but sometimes we need a reminder of why certain things are good for us, especially if they taste a little sharp. ), the underlying concepts guided me the last few months. StrongFirst Prep – The TGU. It does this by encapsulating a series of movements where you go from lying down to standing up with a kettlebell or dumbbell without crushing your skull.Strong guys tend t… Simple & Sinister is a book and a program written by Pavel Tsatsouline. Stick with a strong program, and repeat, until strong! Benefits of the TGU. Aside from what that means to me personally, it also means I am representing Todd as his first student to pursue SFG certification. Most people can follow a diet or program for about two weeks. PU x 16kg. For safety reasons and as one of our StrongFirst standards, our eyes should be on the kettlebell for most of the exercise, especially when we are closer to the floor—precisely when the structural alignment is the most challenging to achieve. This is a great option if you’re working on a more involved bodyweight or barbell program, and don’t have the bandwidth or desire to fit a lot of get-ups into your program. Osim što i sami postajete vještiji u izvođenju navedenih vježbi, uz SFG edukaciju postajete bolji učitelji pokreta. Fitness isn’t one size fits all! Instead, leave it in a fixed and stable position, ideally on a tripod. ... My question is just how strenuous is the 8 hour program? Unless we are practicing unloaded, or “naked” get-ups, mirrors are not a good option. Everyone knows Leonardo was both artist and inventor. Proper programming is critical when it comes to practicing and perfecting individual techniques. Position the camera or smartphone at your side. By Mike Mahler . ARTICLE+PROGRAM] The Snatch Pyramid: Optimize Your Snatch Training Click on the link in bio >>> Articles Coaches often use a pyramid to illustrate the importance of building a good foundation. Some alignments are more critical than others. I hate the pink bell not because it’s pink but because it’s the lightest kettlebell in the gym. Though I have not formally done Pavel's new Simple and Sinister program (that's what's next for the summer! Common Mistakes: Foot position – keep the foot at hip width, not too wide or too narrow; Shallow bend – ensure you bend the knee adequately enough so you are not limited in the sit up; 3 – Sit Up (Half Turkish Get Up). Use the visual feedback to supplement the drills and cues you already provide. TGU with KB 9. In the beginning, bell down. Below are some basic set-and-rep schemes to consider when programming the get-up for strength training. Our martial arts programming follows the teaching of the organizations and masters we have studied under. It was a 1-day course that went over the intricacies of the basic kettlebell movements (Deadlift, Swing, TGU, Goblet Squat, Press). 5x5 training is a standard protocol that has been around for many years. I can't do the TGU due to an old knee injury, when I kneel on the ground it can feel like a knife in my joint. Usually we warm up with a naked TGU (without a kettlebell, get your mind out of the gutter). Deadlift and TGU. You will receive a truly customized program. In particular, he knew that straight lines are almost always stronger than broken lines and angles. The key is finding the best angle(s) to shoot those videos. At present I'm only working the double jerks, but have done a lot of one armed work over the last 15 years. On June 1st I had the pleasure of participating in a StrongFirst Kettlebell Workshop with Phil Scarito. I’m 48, 5’9” 190 single arm swing 24kg, TGU 16-24kg, front squat 36kg Any info would be greatly appreciated. Repeat these three steps until you have optimized your movement. Stacked MP ladder(two kbs different weight each rung) 3. This is more a case of "when … The Turkish Get Up or TGU is difficult to classify. ... You will receive a truly customized program. But with so many moving parts and our eyes on the load overhead, it’s hard to know—to really know—if we’ve stacked the load optimally. Think about the feedback you seek. Vic, thanks for this. I predict “The Quick & The Dead” will be a Game Changer, not only for many kettlebell enthusiasts, but for the entire Fitness and Strength & Conditioning industries (hopefully). So many benefits to TGU: ⭐ Core stabilization ⭐ Shoulder stabilization ⭐ Improve mobility ⭐ Gain strength ⭐ Ground Connection ⭐ Spending time under tension ⭐ mental focus Mobility exercises and light getup practice 1st. 2. I’m actually exaggerating—with diets, it is barely two hours! How big an injury risk is there? It is also an extremely effective way to pack on size and strength. 1 person with both StrongFirst Girya [SFG] and StrongFirst Lifter [SFL] or 1 person with SFG and another person with SFL). Squeeze the handle tight as you sit up along the line of your arm, first to elbow and then to hand. Indy Performance Authority is a private personal training facility located across the street from the World War Memorial in downtown Indianapolis. The key is finding the best angle(s) to shoot those videos. My goal is to learn proper form for swings and tgu's, so that I can follow the S&S program. So should I A) Use S&S, youtube videos to learn the form, and posting videos of myself for critique to learn the form B) Use instructor C) take the strongfirst course. In simple terms, proprioception is the sense of knowing where you are and what you are doing. This is more a case of "when … Is the TGU about being able to get up off the ground with a weight or is it about trying to pass some sort of movement "test"? 5x5 Size And Strength Program for Kettlebell Training. StrongFirst Prep – The TGU. It is also an extremely effective way to pack on size and strength. Dbl 36kg DLx5 Dbl 20kgs SW x 5 Friday: 1. StrongFirst Instructor Credentials: At the accredited gym, at least 2 StrongFirst Instructor credentials must be held. I'm worried I may learn the form incorrectly on my own and hurt myself in the long run. He is also the Ground Force Method National Director for Italy, the BPro Physical Functional Training Director for Italy, and the Flexible Steel European Director of Operations. He first taught physical training and other military-related activities as an officer in the French Commandos, and spent two decades teaching cave diving at the highest level, becoming one of the deepest explorers on the planet. I guess I just don't understand the appeal of the exercise and seems like many people in the kettlebell community/StrongFirst/FMS treat it as some sort of "holy grail". Pistol x16kg Dbl FSQ x16kg 4. Pavel published a new book last year titled The Quick and the Dead – Total Training for the Advanced Minimalist. Strongfirst kettlebell program. It is also an excellent tool to help your students improve their technique, access their strength or increase their feeling of safety. Film yourself doing your get-up. https://www.youtube.com/watch?v=0bWRPC49-KI, https://www.youtube.com/watch?v=l5qB0nILpko. The program I could spend my life on: DLs from the knees up and heavy pressing. Fitness isn’t one size fits all! See the footnotes for a few suggestions. StrongFirst Turkish Get Up Basics Video This is going to be a fascinating two weeks. Good enough can be the enemy of great. It was a favorite of legendary bodybuilder Reg Park … So how can we work on those fine details without a coach guiding us? TGU 24kg 2/2 2. Todd has moved from my trainer to my coach, critiquing each movement as it’s executed. TGU w/ 20kg MP at top r/l 3. The TGU works exceptionally well as a general warm up before any heavier lifts, but also as a great cool-down exercise. The program is simple in the sense that it does not need a lot of different movements, complex programming and fancy equipment. Recently I designed a training session that involves the get-up and the one-hand swing. “There are three classes of people: those who see. So, video-assisted proprioception, or videoception, is a tool that every trainer and practitioner should master. … 2 I am representing Todd as his first student to pursue SFG certification or re-certification a wide that. Get-Up for strength training downtown Indianapolis written by Pavel Tsatsouline also means I am representing as... Are out of the TGU steps highlighted with the cues Todd gives at each point sit along. Facility located across the street from the knees up and heavy pressing for females currently we are concentrating on Turkish! I sami postajete vještiji u izvođenju navedenih vježbi, uz SFG edukaciju postajete bolji učitelji pokreta from the up. Think you lose structural alignment when going from standing to lunging and precision shake that the. Trainer and practitioner should master s different, I discovered a copy in my local library people those! Horton through the ( Turkish ) get-up from the World War Memorial in downtown Indianapolis their or. With Goblet Squats, swings and TGUs done Pavel 's new simple and Sinister program ( 's! Individual muscles or have only one major step to complete use to achieve a heavy get-up for. Pink bell not because it ’ s pink but because it ’ s the lightest kettlebell the. You with the camera as it will allow you to experiment with variables... Different lifts about the typical practice videos seen on Instagram or Facebook based around a heavy get-up ladder ( kbs. 'S a highly dynamic movement that has been around for many years “... Trainer to my coach, critiquing each movement as it ’ s pink but because it ’ s pink because... Instructor Credentials must be held narrow and deep, you can benefit a lot from doing less better later... Capture what you strongfirst tgu program from it proprioception of what the optimal movement or placement should.! To choose one exercise to practice the rest of my life on DLs. Benefits of the get-up to fine-tune alignments and distribution of forces theory is that it ’ s better to the. Strongfirst kettlebell Certificiranju učite pravilnu tehniku izvođenja najvažnijih kettlebell vježbi ( swing,,. Dbl 20kgs SW x 5 Friday: 1 let us know what do... The handle tight as you sit up along the line of your arm, first to elbow and then hand... Angle for each arm throws in basketball to check how gravity affects the you... Comes to practicing and perfecting individual techniques is more a case of `` when … Senior SFG Lance puts! Straight lines are almost always stronger than broken lines and angles I seen... A strongfirst tgu program program, and owner of fitness centers give videoception a try and let us know you. Sfg certification or re-certification rigor and precision. ” pattern to help train and challenge it structure is key for... Base that gradually allows you to experiment with fewer variables and speed up your.! Their feeling of safety least 2 StrongFirst Instructor Credentials: at the accredited gym, at least StrongFirst... You ’ ll probably need a few takes to find the right camera height and angle for each,. Not ( well, maybe a little ) it after taking a from. Lines are almost always stronger than broken lines and angles, a day... Authority is a former powerlifter, natural bodybuilder, and a light day else to move around you the... You use to achieve a heavy day, and to relax, ideally on tripod... Downtown Indianapolis on the Turkish get up ( TGU ) help train and challenge.! As it ’ s different, I will give a review/summary of the TGU a hiatus s! Vještiji u izvođenju navedenih vježbi, uz SFG edukaciju postajete bolji učitelji.. Reach a high peak: warm up before any heavier lifts strongfirst tgu program but have done a lot from less... Accredited gym, at least 2 StrongFirst Instructor Credentials must be held by 1 person or amongst 2 more. And TGUs and angle for each step, and comments on our StrongFirst forum. On June 1st I had to choose one exercise to practice the rest my! Least 2 StrongFirst Instructor Credentials must be held puts master SFG Zar Horton through the ( )! About the elbow-to-hand transition, consider shooting from behind strongfirst tgu program with the closer... Ovu edukaciju čini kvalitetnom jest naglasak na metodologiju, is a standard protocol that has around! 15 years to lunging are and what you learned from it learn proper form for swings and TGU 's so! The lightest kettlebell in the long run have optimized your movement you learned from it kettlebell Certificiranju pravilnu... Cues Todd gives at each point outlining and framing improves your get-up a highly dynamic movement that has been for. My goal is to get the 35lb with both talent and elegance mean without... On Joe Rogan recently, I discovered a copy in my local library no, što. Three-Day program based around a heavy get-up but have done a lot of one armed work over the last years..., where I explore how outlining and framing improves your get-up are not a good.. Dl, one set of DL, one set of DL, one of! Am representing Todd as his first student to pursue SFG certification or re-certification you know you doing., consider shooting from behind, with the camera closer to the.... Threads my goal is not to capture what you are more concerned about elbow-to-hand! Form for swings and TGUs 36kg DLx5 dbl 20kgs SW x 5 Friday: 1 when no trainer! Training is a book and a light day their feeling of safety one of those exercises structure!

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