StrongFirst Cert is Getting Closer.

6 Weeks till Cert!

I’ve had a few calls this week from Guys n Gals signed up to The StrongFirst Instructor Certificate here in Sydney June. Where to stay, what to bring, where are we eating etc.

Pretty simple questions, but important. Here are some answers:

So, check out Air BnB  for Matraville or check out beautiful Coogee Beach or Maroubra Beach check transport though.

Food, we have some great Cafe’s pretty close by so no problems there. Coogee beach has some amazing restaurants and bars for the evening.

What to bring on the day.

• A spare T-shirt or 2 and some comfy training gear. (You will sweat a lot even though it is winter.)
• Medical tape for your hands (blisters may appear)
• Hand cream for the evening and a nail file or similar to smooth up callouses.
• Some easy snacks like nuts or bars for energy during the breaks
• A towel
• Pen and note book
• Lunch, if you want to eat in house
• Water
• Your favourite test size kettlebells ( We have some but you might have your faves)
• An open mind and plenty of energy.

‘Boy scout/girl scout always be prepared.

My Training:

CT my coach, has been “anal”yzing my lifts. That is not a misspell. I want everything to be spot on. Small details count. Elbows are locked, wrists are straight, Bells travel smoothly and crisply. You know. 

This is what my training has looked like these last few weeks:

• SFG Warm-up
• Straight and bent-arm kettlebell arm bars with a 12kg These help T-spine mobility, shoulder stability.
• Get ups with the 28kg (my test weight)
• Double Kettlebell Clean, Front Squat, Press ladders 1-2-3-4-5 with the 24kgs 1 size over MY test weight. In a week, I start over with the 28kg bells. (I love this program)
• Pull-ups to supplement upper body strength, in ladders as above
• Swings or snatches. I swing the 24kg bell 1 arm every morning at around 4.00am at Coogee beach before I do anything else. What a great way to start the day. yes it is still dark but hey….

This gives me 700 extra swings a week without even noticing. These have gotten really easy. So easy in fact, that I get 100 reps in 3 sets. 50-30-20. This week I started adding 1 set with the 28kg bell every session, so by next week, I will be doing 100 swings with the 28kg bell every morning before I do anything else. I will get that done in less than 5 minutes. 10 reps every 30 seconds. I’ll stick with that till I leave for Europe.

Snatches, I am still practicing once or twice a week. I do sets of 8 reps each side on the minute for 5 minutes with the 24kg bell. 1 size above test size (for ME) That’s 80 reps. Not easy, not hard.

Feeling strong and fresh! Looking forward to catching up with Master SFGs Shaun Cairns and Fabio Zonin in Italy next month and meeting people. There are always a heap of cool people to meet and network with at StrongFirst events.  Then back here for Sydney Cert!! Woo Hoooo!!!!

YOU? 

What are you doing to prepare? I would love to hear what your prep looks like or the prep of your students if you are coaching someone. Pop it in the comments below.

Sydney Kettlebell Club is organising a KETTLEBELL SWING & GET UP WORKSHOP.see here.

Saturday 6th of May. 9.00am @ Mojo Strength. Click the link to see more.

You can also

SIGN UP TO THE CERT HERE if you haven’t already. If you don’t feel ready, just remember you have 12 weeks after the cert to get across the line.

If you have any comments or questions, pop them below or email me directlyHERE

If I can help you with your training or you need info regarding workshops and Certs in Sydney, just let me know.

Slow n steady! Start easy, progress slowly.

If you like these posts, please comment, share them and get the word out.

Thanks for reading.

Kettlebell Instructor Peter Bolsius SFG1

Fix Your Weakness/es

There is no weakness in StrongFirst!

We have about 8 weeks to get it right for Sydney StrongFirst Kettlebell Instructor level 1 Certification.

It’s time to look at where our weakness lies and what we need to work on and “Get Strong!”

Working on My Weakness.

First up, looking at the video, what do you “own” out of those 6 lifts? Which ones do you love doing?

What really needs work? Which ones do you avoid?  Be honest with yourself.

Working on my weakness….. The press!

Shaun Cairns, Master SFG (who will also be assisting Master SFG Fabio Zonin on the Sydney Cert) pointed out I have long levers. This makes it more difficult for me to press than say someone with shorter levers, i.e. I have to press the weight further.

That’s no excuse, it just means I need to work much harder, I have to “Attack” the lift more than someone with say “T-Rex arms”

Pavel said

To Press a lot, you need to press a lot.

So, my program has gone back to one of more pressing. I still hit all the lifts every week, but the press, needs the lions share of the work. The program CT (my coach) gave me is:

Warm up then Get Up Practice

Double Kettlebell Cleans + Double Squat + Double Press in ladders of 1 2 3 4 5 with 24kg (1 bell size up from my testing weight)

Swings or snatches for 10 x 10 EMOM.

On top of that I do 10 sets of 10 x 1 arm swings EMOM in 5 minutes or less. I do that every morning upon rising. That’s an extra 700 swings every week with the 24kg bell.

Am I cert ready? Yeah, I can do the testing any day of the week.  

Am I ready for 30 hours of intense instruction and practice? I’m not so sure, I continue to improve all my lifts till “Game Day”

Your Weakness & What to Work On

Let’s have a look at you. Honestly, what are you struggling with? The reason I ask is this:

• We love to work on what we excel at
• We tend to avoid the things we struggle with
• We always do what we are strong at  but…….
• It’s working on our weakness where we become unstoppable!

Bringing a weakness “up to par” will transfer to other lifts. Weaker muscles will improve and overall output will increase. e.g. Getting stronger in the Get Up will help the press.

So, if you, like me, struggle in say the press, then get pressing! Check the table below, see where you are at and have a cold hard look at what is required.

These requirements are new as of this year. The weights shown will be our testing weights.

2017 Weights

I know, you might be saying to yourself  “There’s no way I’m going to be ready” please remember, we have 12 weeks after the StrongFirst Kettlebell Instructor level 1 Certification to get over the line. So, that’s about 20 total weeks as of writing!

How to Fix Weakness

Get onto a qualified StrongFirst Instructor HERE. This is my StrongFirst Profile and you can start your search from there.

Have your coach evaluate your lifts and help you improve them. Your coach will be able to map out a program that will get you “Cert Ready”

You just need to do the work, we can’t do that for you.

WHAT NOW?

If you haven’t signed up yet….GET ON IT!  StrongFirst Kettlebell Instructor level 1 Certification.

Get onto the instructor page HERE and get the help you need. 

Do the work.

SIGN UP TO THE CERT HERE

If you have any comments or questions, pop them below or email me directlyHERE

If I can help you with your training or you need info regarding workshops and Certs in Sydney, just let me know.

Slow n steady! Start easy, progress slowly.

If you like these posts, please share them, get the word out.

Thanks for reading.

Kettlebell Instructor Peter Bolsius SFG1