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