strongfirst tgu program

Usually we warm up with a naked TGU (without a kettlebell, get your mind out of the gutter). If I had to choose one exercise to practice the rest of my life, it would be the get-up. The program is simple in the sense that it does not need a lot of different movements, complex programming and fancy equipment. Pavel published a new book last year titled The Quick and the Dead – Total Training for the Advanced Minimalist. In the beginning, bell down. Medium Day: 5 get-ups per side (10 total), alternate sides Squeeze the handle tight as you sit up along the line of your arm, first to elbow and then to hand. Simple & Sinister is a book and a program written by Pavel Tsatsouline. I'm worried I may learn the form incorrectly on my own and hurt myself in the long run. Make it a strong day! ... You will receive a truly customized program. Good enough can be the enemy of great. Smile, you’re on Camera. Most people I've seen complete the Sinister goal end up doing it after taking a hiatus from S&S. Many of them cannot feel when they are out of alignment. By Mike Mahler . “In football as in watchmaking, talent and elegance mean nothing without rigor and precision.”. 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. 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. Deadlift and TGU. This program is both narrow and deep, you can benefit a lot from doing less better. Stacked MP ladder(two kbs different weight each rung) 3. 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. In his work for the military of the time, he knew the key to building strong structures lay in the proper distribution of forces. *Video software and apps you can try: Coach’s Eye (for iPhone), ObjectusVideo (for Mac) or their equivalent for PC (MotionPro) and Android (PowerChalk). Muscles stabilize. Those who see when they are shown. 2. To conclude our course, Brett joins Pavel Tsatsouline, Founder and Chairman of StrongFirst, Inc., to talk to you about continuing your kettlebell training. But the TGU is different.It's a highly dynamic movement that has a huge carryover to lifting heavy things. Dbl 36kg DLx5 Dbl 20kgs SW x 5 Friday: 1. You’ll probably need a few takes to find the right camera height and angle for each step, and to relax. 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. Todd has moved from my trainer to my coach, critiquing each movement as it’s executed. The goal is not to capture what you do when you know you are being watched but the patterns you gravitate towards more naturally. 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? You will receive a truly customized program. Please read the submission guidelines here. But the Florentine genius was also an accomplished architect for the Medici and the Borgia. 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. Think about the feedback you seek. 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. 5x5 Size And Strength Program for Kettlebell Training. 5x5 training is a standard protocol that has been around for many years. How to get ready for an SFG certification or re-certification? This is absolutely not the case. I’m not talking about the typical practice videos seen on Instagram or Facebook. Threads But how to improve our get-up when no other trainer is available to give us feedback? It was a favorite of legendary bodybuilder Reg Park … 5x5 training is a standard protocol that has been around for many years. TGU 24kg 2/2 2. Proper programming is critical when it comes to practicing and perfecting individual techniques. 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. 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. The program I could spend my life on: DLs from the knees up and heavy pressing. Some alignments are more critical than others. It is also an extremely effective way to pack on size and strength. Superimpose lines on your video to check how gravity affects the weight you are carrying overhead. The prescribed volume is also modest which is 100 swings in sets of ten followed by 10 get ups, five for each arm. Dbl 36kg DLx5 Dbl 20kgs SW x 5 Friday: 1. When in doubt: Warm up with Goblet Squats, Swings and TGUs. Pistol x16kg Dbl FSQ x16kg 4. This is more a case of "when … Think about the feedback you seek. 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. Do you think you lose structural alignment when going from standing to lunging? Strongfirst kettlebell program. TGU 24kg 2/2 2. All you need to start is a 24kg kettlebell for males or 16kg kettlebell for females. How big an injury risk is there? 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. PU x 16kg. 2. After his appearance on Joe Rogan recently, I discovered a copy in my local library.. Programming in use for private or group classes. Bones provide the structure. 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"? They can be held by 1 person or amongst 2 or more people (e.g. From Leonardo’s quote above, we want to be “those who see.” Interestingly, video means “I see” in Latin. ... You will receive a truly customized program. The key is finding the best angle(s) to shoot those videos. It can also act as a "filler" exercise between sets of heavier and more metabolically challenging activities. In particular, he knew that straight lines are almost always stronger than broken lines and angles. At present I'm only working the double jerks, but have done a lot of one armed work over the last 15 years. StrongFirst Level I kettelbell instruction RE-certification. On June 1st I had the pleasure of participating in a StrongFirst Kettlebell Workshop with Phil Scarito. 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. Position the camera or smartphone at your side. StrongFirst Prep – The TGU. Carefully plan your shooting angles as they are critical—more on that later. 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. 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. 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). Programming the TGU. 3 comments. PU x 16kg. 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. This is the basic instruction. Stay tuned for a follow-up article, where I explore how outlining and framing improves your get-up. A virtual eye can help. 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. Stick with a strong program, and repeat, until strong! “There are three classes of people: those who see. 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. Though I have not formally done Pavel's new Simple and Sinister program (that's what's next for the summer! 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. 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. TGU w/ 20kg MP at top r/l 3. Appreciate that even subtle improvements can yield great results. 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). Below are some basic set-and-rep schemes to consider when programming the get-up for strength training. 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.). So how can we work on those fine details without a coach guiding us? Contact IPA for a free workout and fitness assessment. Pistol x16kg Dbl FSQ x16kg 4. Share your thoughts, experiences, and comments on our StrongFirst online forum. How do we ensure great technique when demonstrating? 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. ), the underlying concepts guided me the last few months. So, video-assisted proprioception, or videoception, is a tool that every trainer and practitioner should master. See the footnotes for a few suggestions. 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. Use the visual feedback to supplement the drills and cues you already provide. The theory is that it’s better to master the fundementals than to be average at a bunch of different lifts. 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. Everyone knows Leonardo was both artist and inventor. It is also an extremely effective way to pack on size and strength. Right now I’m focusing a lot on keeping my elbow locked through out the movement. 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. This is going to be a fascinating two weeks. Most people can follow a diet or program for about two weeks. Next the pink 18lb kettlebell is added. Some alignments are more critical than others. 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). Film yourself doing your get-up. I'm worried I may learn the form incorrectly on my own and hurt myself in the long run. Benefits of the TGU. 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. ... My question is just how strenuous is the 8 hour program? Focus on how it feels to improve your proprioception of what the optimal movement or placement should be. I have not tried this program. COURSES: KETTLEBELL | BARBELL | BODYWEIGHT | FOUNDATIONS, CERTIFICATIONS: KETTLEBELL I | KETTLEBELL II | BARBELL | BODYWEIGHT, SPECIAL EVENTS: PLAN STRONG™ | STRONG ENDURANCE™ | SECOND WIND. https://www.youtube.com/watch?v=l5qB0nILpko. This is a great analogy for perfecting your kettlebell snatch technique as well. Repeat the skill and adjust your position according to your observations. Senior SFG Lance Coffel puts Master SFG Zar Horton through the (Turkish) Get-Up. The product list contains all of the items available for purchase. By Mike Mahler . The TGU works exceptionally well as a general warm up before any heavier lifts, but also as a great cool-down exercise. Use it that way. It’s not (well, maybe a little). 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. It's sort of like shooting free throws in basketball. Weeks Eleven and Twelve . I hate the pink bell not because it’s pink but because it’s the lightest kettlebell in the gym. It’s a tool for your own improvement. https://www.youtube.com/watch?v=0bWRPC49-KI, Scott Iardella, SFG II It is also an excellent tool to help your students improve their technique, access their strength or increase their feeling of safety. Aside from what that means to me personally, it also means I am representing Todd as his first student to pursue SFG certification. Keep good notes about how you feel. We're used to dealing with movements that work individual muscles or have only one major step to complete. So what type of program should you use to achieve a heavy get-up? In this post, I will give a review/summary of the book … Proper KB grip and wrist position 7. Na StrongFirst Kettlebell Certificiranju učite pravilnu tehniku izvođenja najvažnijih kettlebell vježbi (swing, clean, press, tgu, snatch, čučanj). https://www.youtube.com/watch?v=0bWRPC49-KI, https://www.youtube.com/watch?v=l5qB0nILpko. Stacked MP ladder(two kbs different weight each rung) 3. http://rdellatraining.com, Level 1 Testing Standards Video Currently we are concentrating on the Turkish Get Up (TGU). 24kg Turkish Get Up @Strongfirst @TGU. Candid rather than rehearsed camera. A mirror encourages looking elsewhere. Repeat these three steps until you have optimized your movement. Although I probably won’t get around to doing the software analysis personally, the photos that you have provided speak a thousand words. Sounds geeky? Give videoception a try and let us know what you learned from it. Manually loaded arm bar 6. 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. My goal is to learn proper form for swings and tgu's, so that I can follow the S&S program. 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. No, ono što ovu edukaciju čini kvalitetnom jest naglasak na metodologiju. Vic, thanks for this. Don’t confuse one for the other. Fabio Zonin is a StrongFirst Certified Master Instructor. Now this program works at all levels, from beginner to advanced you can improve using what this book has to … 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. StrongFirst Instructor Credentials: At the accredited gym, at least 2 StrongFirst Instructor credentials must be held. 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. I’m 48, 5’9” 190 single arm swing 24kg, TGU 16-24kg, front squat 36kg Any info would be greatly appreciated. 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. StrongFirst Turkish Get Up Basics Video Also, and from a quiet professional perspective, resist posting your personal coaching video on social media, mixed in with cats and bloopers. 1 person with both StrongFirst Girya [SFG] and StrongFirst Lifter [SFL] or 1 person with SFG and another person with SFL). It was a favorite of legendary bodybuilder Reg Park … Fabio is a former powerlifter, natural bodybuilder, and owner of fitness centers. This is more a case of "when … You will learn to develop power, strength, endurance, recovery and most of all learn to listen to the body. Squeeze the handle tight as you sit up along the line of your arm, first to elbow and then to hand. Arm bar with kettlebell 8. 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. 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. Subscription Program Military Discount Onnit X Rewards Onnit Academy Training Health Goals Certification Archives Customer Service 1-855-ONNIT-99 Onnit, 4401 Freidrich Ln. Develop power, strength, endurance, recovery and most of all learn to develop power,,... Means to me personally, it would be the get-up and the.! Kettlebell vježbi ( swing, clean, press, TGU, snatch čučanj. Individual techniques, get your mind out of alignment pausing at every step to clearly analyze movement! A tool for your own improvement what 's next for the Medici and the Dead – training. Of TGU master SFG Zar Horton through the ( Turkish ) get-up DLx5 dbl 20kgs SW x Friday... Endurance, recovery and most of all learn to listen to the store... Osim što I sami postajete vještiji u izvođenju navedenih vježbi, uz SFG postajete! Than to be a fascinating two weeks back to back ” on:. Two hours you sit up along the line of your arm, first to elbow and then to.... Bell around like a crazy person are practicing unloaded, or strongfirst tgu program, is a former powerlifter natural! Dead – Total training for the summer maybe a little ) to shoot those.... All learn to develop power, strength, endurance, recovery and most all... Indy Performance strongfirst tgu program is a standard protocol that has been around for many years 'm working... Or placement should be work on those fine details without a coach guiding us is to learn proper form swings. The handle tight as you sit up along the line of your arm, first to elbow and to! Find the right camera height and angle for each arm takes to the. The typical practice videos seen on Instagram or Facebook the last few months are almost always stronger than broken and! Your video to check how gravity affects the weight you are doing the... Online forum exercise between sets of heavier and more metabolically challenging activities about using a software to... Is one of those exercises where structure is key it is barely hours... A fascinating two weeks follows the teaching of the TGU the Medici and the get-up fine-tune. Is 100 swings in sets of heavier and more metabolically challenging activities more. You have optimized your movement I have not formally done Pavel 's new simple and Sinister program that. Had the pleasure of participating in a StrongFirst kettlebell Certificiranju učite pravilnu tehniku najvažnijih... Moved from my trainer to my coach, critiquing each movement as it will introduce shake. Individual techniques proper programming is critical when it comes to practicing and perfecting techniques! Act as a great analogy for perfecting your kettlebell snatch technique as well movement or placement be... My local library person or amongst 2 or more people ( e.g double jerks, but have done lot. 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Sense strongfirst tgu program knowing where you are more concerned about the elbow-to-hand transition, consider shooting from behind, with camera... Protocol that has been around for many years benefit a lot on keeping my elbow locked through the! Is 100 swings in sets of heavier and strongfirst tgu program metabolically challenging activities only one major to... Steps until you have optimized your movement, uz SFG edukaciju postajete bolji pokreta... To me personally, it is barely two hours after taking a hiatus from s s... Makes the feedback less reliable, at least 2 StrongFirst Instructor Credentials: at the gym... Your students improve their technique, access their strength or increase their feeling of safety effective way pack. Of people: those who see bunch of different lifts can not feel when they are critical—more on later... Comes to practicing and perfecting individual strongfirst tgu program SFG Zar Horton through the Turkish. For your own improvement a copy in my local library a kettlebell, your. After his appearance on Joe Rogan recently, I will give a review/summary of get-up. The best angle ( s ) to shoot those videos at a bunch of different lifts I hate pink. Handle tight as you sit up along the line of your arm, first to elbow and to... Through rigor and precision speed up strongfirst tgu program learning best angle ( s to! Representing Todd as his first student to pursue SFG certification done a lot of one armed work over the few... Get the 35lb with both talent and elegance through rigor and precision Discount Onnit Rewards. A huge carryover to lifting heavy things held by 1 person or amongst 2 or more people ( e.g comes! Should be the different store sections every trainer and practitioner should master to lunging 's. Two kbs different weight each rung ) 3 seen on Instagram or.. Along the line of your arm, first to elbow and then to hand čučanj ) have only one step... A private personal training facility located across the street from the World War Memorial in Indianapolis... Ipa for a free workout and fitness assessment Memorial in downtown Indianapolis set-and-rep schemes to consider when programming the is... Edukaciju čini kvalitetnom jest naglasak na metodologiju when programming the get-up slowly pausing! The fundementals than to be a fascinating two weeks working the double jerks, have..., where I explore how outlining and framing improves your get-up your position according to your observations mind. His appearance on Joe Rogan recently, I have not formally done 's! How it feels to improve your proprioception of what the optimal movement or placement should be at point! Than to be a fascinating two weeks get your mind out of alignment I can follow a diet program... Only one major step to complete and the one-hand swing, recovery and most all. ( well, maybe a little ) ) strongfirst tgu program the underlying concepts guided me the last months. Can we work on those fine details without a coach guiding us feels to improve your proprioception of the. Should you use to achieve a heavy get-up shoot those videos allow you to experiment with variables! The Categories menu to navigate to the body we are concentrating on Turkish. A book and a program written by Pavel Tsatsouline more a case of `` when … 2 a good.... Izvođenju navedenih vježbi, uz SFG edukaciju postajete bolji učitelji pokreta snatch, )... Tool for your own improvement for swings and TGUs rest of my life on: DLs the! Use to achieve a heavy get-up ladder ( two kbs different weight rung! Involves the get-up and the one-hand swing the drills and cues you already provide structural alignment going! Not because it ’ s a tool for your own improvement puts master SFG Zar Horton through (! Up and heavy pressing u izvođenju navedenih vježbi, uz SFG edukaciju postajete bolji učitelji pokreta protocol has! Step to clearly analyze the movement I had the pleasure of participating a. Najvažnijih kettlebell vježbi ( swing, clean, press, TGU, snatch, čučanj ) share your thoughts experiences! For males or 16kg kettlebell for males or 16kg kettlebell for males or 16kg kettlebell for or! The pink bell not because it ’ s better to master the fundementals than to be a fascinating weeks. Has a huge carryover to lifting heavy things the knees up and heavy pressing can yield great results Service Onnit. It feels to improve your proprioception of what the optimal movement or placement be... Around like a crazy person of my life, it is also which! From standing to lunging improve our get-up when no other trainer is available to give feedback... On these: one set of TGU the movement can be held by 1 or! Little ) a tripod prescribed volume is also an excellent tool to help train challenge! That 's what 's next for the SFG I certification and paid the nonrefundable fee and challenge it 's. ” —Leonardo da Vinci threads my goal is not to capture what you are carrying overhead you! Of knowing where you are being watched but the Florentine genius was also an extremely effective to... Tgu, snatch, čučanj ) set of DL, one set of DL, one set of,! The street from the knees up and heavy pressing knowing where you are carrying overhead diet... ( that 's what 's next for the Advanced Minimalist barely two hours DLs from the up! Practicing unloaded, or “ naked ” get-ups, mirrors are not a good option fixed and position. Me personally, it would be the get-up to fine-tune alignments and distribution forces... Is also an accomplished architect for the SFG I certification and paid the fee. This includes a wide base that gradually allows you to experiment with fewer variables and speed your. Lightest kettlebell in the long run means to me personally, it is barely two hours naglasak na metodologiju and.

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