See the footnotes for a few suggestions. The TGU works exceptionally well as a general warm up before any heavier lifts, but also as a great cool-down exercise. My kettlebell instructor Todd Scheidt never let me flail the bell around like a crazy person. Some of the distaste associated with training the TGU may be that it seems too complicated and the investment to learn the exercise outweighs the obvious rewards. Although I probably won’t get around to doing the software analysis personally, the photos that you have provided speak a thousand words. StrongFirst Instructor Credentials: At the accredited gym, at least 2 StrongFirst Instructor credentials must be held. So should I A) Use S&S, youtube videos to learn the form, and posting videos of myself for critique to learn the form B) Use instructor C) take the strongfirst course. Subscription Program Military Discount Onnit X Rewards Onnit Academy Training Health Goals Certification Archives Customer Service 1-855-ONNIT-99 Onnit, 4401 Freidrich Ln. Pistol x16kg Dbl FSQ x16kg 4. Stacked MP ladder(two kbs different weight each rung) 3. I have, however, completed the Viking Warrior Conditioning program at 24kg (ie 80x8 reps, 1 set every 30 seconds) and it was a stupid thing to do, I won't do it again. Only thing that changed was sets and weight depending on how my body was feeling but this was my starting weights when I wrote this program. 24kg Turkish Get Up @Strongfirst @TGU. So should I A) Use S&S, youtube videos to learn the form, and posting videos of myself for critique to learn the form B) Use instructor C) take the strongfirst course. This is a great analogy for perfecting your kettlebell snatch technique as well. Old StrongFirst Forum (Read-Only) Copied from our old forum software on September 4, 2015, this forum may be read but no new threads nor replies to existing threads are allowed here. I can't do the TGU due to an old knee injury, when I kneel on the ground it can feel like a knife in my joint. My goal is to learn proper form for swings and tgu's, so that I can follow the S&S program. Carefully plan your shooting angles as they are critical—more on that later. This is a great option if you’re working on a more involved bodyweight or barbell program, and don’t have the bandwidth or desire to fit a lot of get-ups into your program. Manually loaded arm bar 6. Sounds geeky? The goal is not to capture what you do when you know you are being watched but the patterns you gravitate towards more naturally. StrongFirst Turkish Get Up Basics Video That being said, I have come to understand and appreciate the need for warming up, giving your body the signal things are going to get real. Do you think you lose structural alignment when going from standing to lunging? Threads Throughout your entire journey, your trainer will monitor your progress and track everything in Evernote so that you always have access to it when you are not at IPA. Senior SFG Lance Coffel puts Master SFG Zar Horton through the (Turkish) Get-Up. Those who do not see.”—Leonardo da Vinci. This program is both narrow and deep, you can benefit a lot from doing less better. In the beginning, bell down. 1 person with both StrongFirst Girya [SFG] and StrongFirst Lifter [SFL] or 1 person with SFG and another person with SFL). Contact IPA for a free workout and fitness assessment. This is the basic instruction. If you’re using photos instead, a simple photo-editing program will allow you to draw any kind of line connecting main joints (shoulders, hips, wrists, etc.). 3 comments. StrongFirst Prep – The TGU. https://www.youtube.com/watch?v=0bWRPC49-KI, Scott Iardella, SFG II Fitness isn’t one size fits all! Use the visual feedback to supplement the drills and cues you already provide. As in, achieve Simple, then go complete another long program (Rite of Passage for instance) then come back and try to get to Sinister at a later time. But with so many moving parts and our eyes on the load overhead, it’s hard to know—to really know—if we’ve stacked the load optimally. https://www.youtube.com/watch?v=0bWRPC49-KI, https://www.youtube.com/watch?v=l5qB0nILpko. Unless we are practicing unloaded, or “naked” get-ups, mirrors are not a good option. PU x 16kg. It's sort of like shooting free throws in basketball. Also, and from a quiet professional perspective, resist posting your personal coaching video on social media, mixed in with cats and bloopers. It can also act as a "filler" exercise between sets of heavier and more metabolically challenging activities. One of the major misconceptions with regard to kettlebell training over the past several years has been the idea that swings and get-ups will fix/cure/heal anything and be a well-rounded training program. But, can we still look ahead two weeks and identify the issues and problems which will lead to missed workouts or bad food and beverage choices. 2. You will be using the best equipment available and not only do we have the best equipment available, we also focus on bringing in new equipment/tools and updating equipment regularly. Good enough can be the enemy of great. Next the pink 18lb kettlebell is added. “There are three classes of people: those who see. Use it that way. From the types of workouts your trainer creates for you, to the amount of time you see your trainer each week, everything we do is based on your needs and goals. ... My question is just how strenuous is the 8 hour program? We're used to dealing with movements that work individual muscles or have only one major step to complete. And the get-up is the perfect pattern to help train and challenge it. Everyone knows Leonardo was both artist and inventor. Keep good notes about how you feel. Superimpose lines on your video to check how gravity affects the weight you are carrying overhead. Give videoception a try and let us know what you learned from it. 2. Andrew Read has already described the benefits of the TGU in great detail, but sometimes we need a reminder of why certain things are good for us, especially if they taste a little sharp. I recommend wavering the load with a three-day program based around a heavy day, a medium day, and a light day. Please read the submission guidelines here. Below are some basic set-and-rep schemes to consider when programming the get-up for strength training. This is going to be a fascinating two weeks. In this post, I will give a review/summary of the book … The TGU as a Warm-Up Simply perform 3-5 get-ups with a light-medium kettlebell (~50% of your best-ever get-up) before your scheduled workout. Look for the desirable straight line between the kettlebell, your wrist, your shoulder and your opposite sit bone that is supporting the load. Most people can follow a diet or program for about two weeks. COURSES: KETTLEBELL | BARBELL | BODYWEIGHT | FOUNDATIONS, CERTIFICATIONS: KETTLEBELL I | KETTLEBELL II | BARBELL | BODYWEIGHT, SPECIAL EVENTS: PLAN STRONG™ | STRONG ENDURANCE™ | SECOND WIND. How to get ready for an SFG certification or re-certification? With the weight supported overhead throughout the movement, it is the careful distribution of forces that provides the opportunity to perform this skill safely and efficiently while progressively increasing the challenge. Candid rather than rehearsed camera. I have not tried this program. Osim što i sami postajete vještiji u izvođenju navedenih vježbi, uz SFG edukaciju postajete bolji učitelji pokreta. Proper KB grip and wrist position 7. Suite 302 Austin, TX 78744 USA. So, video-assisted proprioception, or videoception, is a tool that every trainer and practitioner should master. Dbl 36kg DLx5 Dbl 20kgs SW x 5 Friday: 1. How do we ensure great technique when demonstrating? Though I have not formally done Pavel's new Simple and Sinister program (that's what's next for the summer! This is absolutely not the case. This article is now closed for comments, but please visit our forum, where you may start a thread for your comments and questions or participate in an existing one.Thank you. The program is simple in the sense that it does not need a lot of different movements, complex programming and fancy equipment. On June 1st I had the pleasure of participating in a StrongFirst Kettlebell Workshop with Phil Scarito. It is also an excellent tool to help your students improve their technique, access their strength or increase their feeling of safety. Fabio is a former powerlifter, natural bodybuilder, and owner of fitness centers. Most people I've seen complete the Sinister goal end up doing it after taking a hiatus from S&S. Pavel published a new book last year titled The Quick and the Dead – Total Training for the Advanced Minimalist. Weeks Eleven and Twelve . So many benefits to TGU: ⭐ Core stabilization ⭐ Shoulder stabilization ⭐ Improve mobility ⭐ Gain strength ⭐ Ground Connection ⭐ Spending time under tension ⭐ mental focus Mobility exercises and light getup practice 1st. It was a favorite of legendary bodybuilder Reg Park … Currently we are concentrating on the Turkish Get Up (TGU). So how can we work on those fine details without a coach guiding us? TGU with KB 9. He first taught physical training and other military-related activities as an officer in the French Commandos, and spent two decades teaching cave diving at the highest level, becoming one of the deepest explorers on the planet. https://www.youtube.com/watch?v=l5qB0nILpko. All from either a simple two-exercise or one exercise program - your choice - performed between 12 and 30 minutes, 2 to 3 times per week. But the TGU is different.It's a highly dynamic movement that has a huge carryover to lifting heavy things. It’s not (well, maybe a little). This is absolutely not the case. StrongFirst Elite, CSCS, BExerSc, FMS2, GFM2, How Video can Improve your TGU: Videoception, Improve Your Get-up and Improve Your One-hand Swing, The Roll to Elbow: How to Build the Foundation for a Beautiful Get-up, A Group Lesson Plan for Conquering the Deep 6, Things Are Going So Well, Help Me Screw It Up, How to Improve Your Performance by Rebalancing Your Body: A Lesson from a World Record Strongman, Bench Press More by Optimizing Your Bar Path, The Snatch Pyramid: Optimize Your Snatch Training, Special Operations Selection—How to Train for the Stress and Ambiguity of the World’s Toughest Test. save hide report. It is also an extremely effective way to pack on size and strength. Bones provide the structure. I guess I just don't understand the appeal of the exercise and seems like many people in the kettlebell community/StrongFirst/FMS treat it as some sort of "holy grail". Originally implemented to support these programs, our StrongFirst strength training program is now also a stand-alone reason that students train at Five Points Academy. In particular, he knew that straight lines are almost always stronger than broken lines and angles. The prescribed volume is also modest which is 100 swings in sets of ten followed by 10 get ups, five for each arm. TGU 24kg 2/2 2. Common Mistakes: Foot position – keep the foot at hip width, not too wide or too narrow; Shallow bend – ensure you bend the knee adequately enough so you are not limited in the sit up; 3 – Sit Up (Half Turkish Get Up). Programming the TGU. In his work for the military of the time, he knew the key to building strong structures lay in the proper distribution of forces. For safety reasons and as one of our StrongFirst standards, our eyes should be on the kettlebell for most of the exercise, especially when we are closer to the floor—precisely when the structural alignment is the most challenging to achieve. Don’t confuse one for the other. 5x5 training is a standard protocol that has been around for many years. Some alignments are more critical than others. 2. If you are more concerned about the elbow-to-hand transition, consider shooting from behind, with the camera closer to the ground. Programming in use for private or group classes. Share your thoughts, experiences, and comments on our StrongFirst online forum. Arm bar with kettlebell 8. All you need to start is a 24kg kettlebell for males or 16kg kettlebell for females. Muscles stabilize. Instead, leave it in a fixed and stable position, ideally on a tripod. Only thing that changed was sets and weight depending on how my body was feeling but this was my starting weights when I wrote this program. Repeat the skill and adjust your position according to your observations. I predict “The Quick & The Dead” will be a Game Changer, not only for many kettlebell enthusiasts, but for the entire Fitness and Strength & Conditioning industries (hopefully). Fabio Zonin is a StrongFirst Certified Master Instructor. But how to improve our get-up when no other trainer is available to give us feedback? Fitness isn’t one size fits all! This is more a case of "when … Indy Performance Authority is a private personal training facility located across the street from the World War Memorial in downtown Indianapolis. “In football as in watchmaking, talent and elegance mean nothing without rigor and precision.”. A mirror encourages looking elsewhere. From the types of workouts your trainer creates for you, to the amount of time you see your trainer each week, everything we do is based on your needs and goals. At present I'm only working the double jerks, but have done a lot of one armed work over the last 15 years. No, ono što ovu edukaciju čini kvalitetnom jest naglasak na metodologiju. TGU w/ 20kg MP at top r/l 3. TGU w/ 20kg MP at top r/l 3. StrongFirst Level I kettelbell instruction RE-certification. Squeeze the handle tight as you sit up along the line of your arm, first to elbow and then to hand. Benefits of the TGU. When in doubt: Warm up with Goblet Squats, Swings and TGUs. Proper programming is critical when it comes to practicing and perfecting individual techniques. Usually we warm up with a naked TGU (without a kettlebell, get your mind out of the gutter). ), the underlying concepts guided me the last few months. I'm worried I may learn the form incorrectly on my own and hurt myself in the long run. PU x 16kg. Is the TGU about being able to get up off the ground with a weight or is it about trying to pass some sort of movement "test"? Squeeze the handle tight as you sit up along the line of your arm, first to elbow and then to hand. ... You will receive a truly customized program. My goal is to learn proper form for swings and tgu's, so that I can follow the S&S program. Our martial arts programming follows the teaching of the organizations and masters we have studied under. From the types of workouts your trainer creates for you, to the amount of time you see your trainer each week, everything we do is based on your needs and goals. Some alignments are more critical than others. It was a 1-day course that went over the intricacies of the basic kettlebell movements (Deadlift, Swing, TGU, Goblet Squat, Press). To your observations cool-down exercise ready for an SFG certification Sinister goal end up doing it after a... 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