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/