Training at home? We're going to make sure your ass is kicked on a daily basis. All you'll need is a kettlebell and consistency.
Perhaps the most well-known kettlebell program for general strength and conditioning, this program was presented by Pavel in his book by the same name, "Simple & Sinister." This program alone has taken many self-proclaimed zeroes to hero status.
"There are only two moving parts, the swing and the get-up. No her exercises offer as many all-around benefits in such a tight package."
"To build a superman, slow movements and quick lifts are required."
The Turkish Get-Up is the ultimate slow lift; the Swing is the ultimate quick lift.
The first week of this strength block will be focusing on technique and ensuring that all participants are proficient at these two necessary movements.
THE STANDARDS (ACCORDING TO STRONGFIRST)
These numbers should be seen as goals to work towards; not standards of your fitness proficiency.
THE TRAINING PROTOCOL
This program will make you feel uncomfortable; it does not feel good and it's certainly not easy. What's harder than completing the program is sticking to it consistently.
THAT IS WHAT OUR GYM IS ALL ABOUT - CONSISTENCY.
Here's how it works:
The ultimate goal is to do all five rounds without the bell leaving your hands with as heavy a bell as possible, and as quickly as possible. But, almost in the words of David Whitley, “I don’t care how many times you can do something crappy.” We expect technical proficiency with each repetition.
Don’t train until you get it right—train so you can never get it wrong.
In the world of sports and athletics, being able to pay attention to detail and be technically proficient is cake. Being technically proficient and paying attention to details when you are tanked is where the line of separation between average and impressive lies.
DON'T HAVE A KETTLEBELL? NO PROBLEM!
We have a connection for kettlebells that is selling them for a reasonable price of $2.50/lb.
Please reach out if you need a kettlebell - they are mandatory for this strength block.