SFGPrepGuide.pdf

StrongFirst SFG Level 1 Kettlebell Training Guide

James Breese, UK Director.

James Breese SFG 1 Training Guide, Page 1

Vision, Mission & Core Values.An open door. A welcoming smile. An exceptional experience. That's what we offer every single

"tness fanatic that crosses our path. And we never forget the reason we're here: to achieve

awesome results and life changing experiences. We're Kettlebell Fever. Welcome.

Core PurposeTo achieve life changing results for all of our clients and customers by restoring lost movement, adhering to hardstyle strength principles and having INSANE amounts of FUN.


Core Values1 Customer care above all else.2 Fanatical attention to detail.3 Education.4 Over-deliver.5 Simplicity.6 Accountability.

Our MissionWe are MORE than just products and services – we are a vibrant community of men and women dedicated to cultivating supreme "tness. Our Mission is to inspire, educate and transform the lives of each and every individual we come across – one person, one community at a time. We believe in Greatness and that anything less is simply NOT ACCEPTABLE.

We will connect with, laugh with and uplift the lives of our clients and customers. They will feel a sense of belonging, meet new friends and experience a break from the worries of the outside world. This starts with our promise of delivering outstanding results and an unprecedented service.

But with our promise, comes accountability and responsibility.

We will ask each and everyone of our members to become as passionate about supreme "tness as we are; regard anything less than our standard with suspicion and evolve into Fitness Connoisseurs.

Now we see that as our responsibility to you – and our potential for good – is even larger. The Fitness industry is looking to Kettlebell Fever to set the new standard. We will lead.

Our VisionTo be the UK’s Most Trusted Authority in Health and Fitness and become the company most known for creating a cultural sea of change towards our unique blend of strength, conditioning, #exibility, mobility, nutrition and fun.


StrongFirst

“Strength is the foundation for development of the rest of physical qualities,”

~ Professor Leonid Matveev

StrongFirst is a school of strength. We teach men and women how to quickly and safely reach

high levels of strength—without interfering with their duty, job, or sport.

StrongFirst employs several effective modalities—kettlebells, barbells, and bodyweight—but

one set of universal training principles. As the motto of the Marine Corps Martial Arts Program

goes, “One mind, any weapon.”

StrongFirst sees eye-to-eye with Professor Yuri Verkhoshansky: “Theory without practice is as

limited as practice without theory.” Our methods are scienti"cally and empirically-based and

have a proven record with professional athletes, elite military and law enforcement operators, as

well as regular folks who have decided to be weak no more.

Our instructor team includes national champions and their coaches, military operators, "rst

responders, law enforcement officers, elite martial artists, performing strongmen, team doctors,

and other high-end strength professionals.


SFG Kettlebell Instructor Level I Certi!cation

Weekend-long SFG Level I Certi"cations offer renowned curricula – constantly re"ned. We no

longer use the RKC name – but we carry on its spirit, curriculum, and standards.

SFG is our #agship program. Its curriculum was developed by Pavel Tsatsouline, who pioneered

kettlebell training in the West and developed the gold-standard RKC program.

SFG Kettlebell Instructor Certi"cations are taught by a highly-experienced cadre personally trained by Pavel, and frequently by Pavel himself.

1 Learn the kettlebell training system that started it all and became the gold standard.2 Learn how to teach the system to others.3 Get certi"ed as an SFG Kettlebell Instructor—once you pass our rigorous testing!

The exercises taught and tested are:

1 Double Swing2 Get-Up3 Double Clean4 Double Press5 Double Front Squat6 Snatch

Just the basics, drilled to perfection.

As MSgt Duane Stanton, USAF Pararescue, has put it, “The only thing that separates the elite from all the rest is the fact that the elite are better at the basics than everyone else.”

Learn the skills, test your spirit, and discover the camaraderie rarely found outside the military.


The SFG Level 1 Training Guide

By James Breese, UK Director.

Introduction

This training template is designed for all ability levels wanting to improve their strength and pass the StrongFirst SFG Certi"cation.

It will not guarantee that you pass the course - that requires grit, an iron will and a lot of determination.

I can’t emphasis that enough!

Just turning up to the certi"cation will not mean that you pass - 30% referral rate is normal.

It requires 4 - 6 months at the MINIMUM of preparation.

The purpose here is to provide an overview on how to train and give you an idea of some standards to achieve prior to attending.

You must remember, the goal is not to get injured during training. We must practice and think smart. Practice is working out. Strength is a skill.

The information is not new. It is a collection of Pavel and Brett Jones’ work and is the training plan I used to pass the course and have used several times over with a number of other successful candidates.

But please bare in mind. We are a school of strength.

More often than not too much emphasis is placed on conditioning. If you do not have a good foundation of strength, you will struggle.

Lay the foundation and the rest will follow.

I wish you all the best of luck

Yours in health

James.


My Suggestion of Standards Prior to Attendance

By James Breese

Standards

1) Each Candidate must be able to perform Pavel’s 5 x 5 Right Of Passage Program from Enter The Kettlebell with a snatch size bell and complete pull ups in between each ladder (Women Fixed Arm Hang for 15 Seconds)

2) Each Candidate must be able to perform 20 snatches right and 20 snatches left continuously without setting the bell down with a snatch size bell.

3) Men must perform 200 One handed Swings in 10 minutes with a 32kg Kettlebell. Women with a 24kg. (20 Swings on the minute every minute).

4) Men and Women must be able to complete multiple sets of 5 double front squats with snatch size bells.

5) As an added bonus. Men are able to complete 10 strict pull ups and Women 3.


The Kettlebell Fever Team recommend the following products to help you pass and succeed.

Thick Handled Cast Iron Kettlebells

When preparing for the SFG it is important to realise that Competition Kettlebells will NOT be used during the weekend and thick handled, classic, cast iron bells are the staple. This makes a huge difference and grip strength is vital. You need to train accordingly.

Men are advised to train as a minimum with to 2 x 24kg Cast Iron Kettlebells and 1 x 32kg Kettlebell to prepare for the event.

Women are advised to train as a minimum with 2 x 16kg Cast Iron Kettlebells and 1 x 24kg Kettlebell to prepare for the event.

Books and DVDs

Pavel's ground breaking book Enter The Kettlebell! is a tried and tested information resource and workout plan. Many have tried to better it... all have failed.

It teaches you all the fundamentals of the compound kettlebell movements and will put you on the path to passing the SFG 1 Certi"cation. Perfect for beginners and experts alike.

Gray Cook and Brett Jones’ Kettlebells From the Ground Up. This DVD will introduce you the Turkish Get Up and provide you with all the tools you need to master this movement.


Training Template - The Early Days.

Lay the foundation.

This is where you would start with Pavel’s Right of Passage from Enter The Kettlebell. 3 days a week training with variety days which are optional. Here is an example of my timetable that I used for the "rst 1 - 2 months.

Everybody will have a different starting point but the goal is to get to 5 x 5 on Pavel’s ladders system with a snatch size bell. Once you have achieved this you are good to move on to phase 2.

Mon Tues Wed Thurs Fri Sat Sun

Light Variety Medium Variety Off Heavy Off

Light, Medium and Heavy days would consist of the following (again directly from Pavel’s ETK... you really should read it if you haven’t!)

Warm Up

Halos, Pumps and Face the Wall Squats with prying and also some Goblet Squats with prying to loosen the hips.

Rite of PassageExample Light Day

3 x 3 Clean and Press Ladders, 5 - 10 sets of 10 snatches left and right.

E.g:-

1 Clean & Press Right > 1 Clean & Press Left > 1 Pull Up

2 Clean & Press Right > 2 Clean & Press Left > 2 Pull Ups


Rest 3 - 5 Minutes. Repeat for a total of 3 times

Following the last set Rest sufficient time and do the following.

10 Snatches with Snatch size bell Right, 10 Left.

Rest 1 Minute. Repeat x 5 - 10 times depending on "tness level.

Please remember... a light day is a light day!! You should feel refreshed and recharged post workout and NOT burnt out!


Example Medium Day

5 x 3 Clean and Press Ladders, 5 - 12 minutes of 2 hand heavy swings.

E.g:





Following the last set rest a sufficient amount time and do the following.

5 - 12 minutes of two handed swings with heavy bell (Women 24kg, Men 32kg) sets of 10 reps with taking as much rest as required.

Example Heavy Day

4 x 5 Clean and Press Ladders, 5 - 12 minutes of 2 hand swings snatch size bell 20 seconds on 40 seconds off.

E.g:







Following the last set, rest a sufficient amount time and do the following.

5 - 12 minutes of two handed swings with heavy bell (Women 24kg, Men 32kg) sets of 10 reps with taking as much rest as required.

Please note, every one will start off at a different point. You have to determine your own strength levels and "nd out your own, light medium and heavy days.

But the goals should remain the same - 5 x 5 Clean and Press ladders with pull ups between each.


Variety Days

Variety days serve to practice and re"ne technique and should not be a ALL OUT CONDITIONING BLAST in this early phase. Strength is a skill. Never forget that and this type of training should compliment your routine for Rite Of Passage.

Correctives should also be done prior to your practice session.

Here are what my variety days consisted of "rst two months.

Variety Day 1

Turkish Get Up Left > Turkish Get Up Right > 10 Swings

Repeat with as much rest as needed for 20 minutes. The foucs should be on the get ups and not the swings. Try to do them as slowly as possible.

Use a Snatch Size Bell (24kg Women, 32kg Men)

Each week increase the duration of workout by 5 minutes up to a maximum of 45 minutes.

N.b. Sometimes I would complete a get up, walk to other end of room and back then get down. Big fan of waiter walks and loaded carries.

Variety Day 2

1 Get Up Left > 1 Get Up Right > Repeat x 3

Rest 2 - 3 minutes.

10 Swings with Medium Bell. 5 Squats with Medium bell (24kg Women, 32kg Men)

Repeat x 5 - 10.

Again. Goal is not to kill yourself working out. Just Practice. Lay foundation for the heavy day.


Training Template - The Middle Phase.

Build on the solid foundation.

During this phase we go straight into Master SFG Brett Jones’ prep advice and workouts which, you can "nd on his website www.appliedstrength.com


Workout 1 Heavy Swings

Workout 2 Off Snatches Workout 3 Off

The duration of this workout would be 1 - 2 months depending on time scale and ability levels. I would also say that after the "rst two weeks you should move from single kettlebells to alternating each workout with double kettlebells just to get used to them.

Start off in week 1 with the rest at 1 minute between each sets. Every week decrease by 10 seconds until you get it down to 20 seconds rest between each set.

Repeat 3 circuits of each workout. 5 Min Rest between each circuit.

The Workouts

Workout 1

Swing x 10 Left/10 RightClean and Press x 5Swing x 10 Left/10 RightClean and Front Squat x 5Swing x 10 Left/10 RightGet-up x 1/1Swing x 10 Left/10 RightSnatch x 10 Left/10 RightSwing Left/10 Right

Rest 2 - 5 Minutes. Repeat.


Workout 2

Clean and Press x 5 Left/5 RightGet-up x 1 Left/1 RightClean and Press x 5 Left/5 RightClean and Front Squat x 5 Left/5 RightClean and Press x 5 Left/5 RightSwing x 10 Left/10 RightClean and Press x 5 Left/5 RightSnatch x 10 Left/10 RightClean and Press x 5 Left/5 Right

Rest 2 - 5 Minutes. Repeat.

Workout 3

Clean and Front Squat x 5 Left/5 RightSwing 10 Left/10 RightClean and Front Squat x 5 Left/5 RightClean and Press x 5 Left/5 RightClean and Front Squat x 5 Left/5 RightGet-up x 1 Left/1 RightClean and Front Squat x 5 Left/5 RightSnatch 10 Left/10 RightClean and Front Squat x 5 Left/5 Right

Heavy Swings

On these days you could do the following; warm up with 6 Turkish Get Ups. 3 Left and 3 Right alternating with snatch size bell.

Grab a heavy bell (Men 32kg, Women 24kg). The goal is to comfortably perform the following.

10 minutes of work. 10 Heavy One Handed Swings Right. 10 Left.

Repeat on the minute every minute for 10 minutes.


Snatches

This is another workout program design straight from Brett Jones, and I have to say it’s one I like to go back to time and time again, preparing for the snatch test or not.

It’s brutally effective and simple!

Warm Up on these days with 6 Get Ups. 1 Left and 1 Right alternating using a snatch sized bell.

Grab a GymBoss or other relevant timer and set for 15 minutes on 1 minute intervals.

With your snatch sized bell perform the following:

5 Snatches Right5 Snatches LeftRest to the end of the minute and repeat x 15

Once you feel comfortable doing this for 15 minutes, decrease the time to 13 minutes but now do:

6 Snatches Right, 6 Left.

Then 12 minutes doing 7 Right/7 LeftThen 10 minutes doing 8 Right/8 Left9 Minutes doing 9 Right/9 Left7 Minutes doing 10 Right/ 10 Left

Personally doing each stage for 2 weeks has proved sufficient in the past for myself and other athletes I have trained to pass the SFG, but it may vary depending on "tness levels and technique ability.

Notice, as Brett says, you’re preparing for the snatch test plus 2 extra minutes, just to make sure!


Training Template - The End Game.

The Path to Success.

This phase is designed to replicate the 3 days of the StrongFirst SFG Level 1 Kettlebell Course and prepare you speci"cally for this weekend.

Again, you should only go to this phase if you can easily complete the previous two phases.

You should start on this end period 6 - 8 weeks out and you should be !nished 1 Week PRIOR to the SFG Level 1 Kettlebell Course.

Again, during this phase we go straight into Master SFG Brett Jones’ prep advice and workouts which, you can "nd on his website www.appliedstrength.com, the difference here is that it is formatted differently.


Workout 1 Workout 2 Workout 3 Correctives Snatches Heavy Swings

Correctives

Workouts 1, 2 and 3 are identical to the previous phase except they are now done on consecutive days and should be completed with DOUBLE SNATCH SIZED BELLS ONLY.

Take 20 seconds rest between each set.

If they feel too light, go the next size up and try them!

Repeat 3 circuits of each workout. 5 Min Rest between each circuit.

Snatches

Again this is now speci"c to the way you wish to complete the Snatch Test.

Please Warm Up with 6 Get Ups (3 Left and Right alternating)

The snatch test is what everybody gets most caught up and worried about.

Personally, you should be concerned about the other 3000 swings you’ll be doing the rest of the weekend!


http://www.appliedstrength.com

http://www.appliedstrength.com

My personal preference is

20 Left/20 Right15 Left/15 Right

Set the bell down about the 2:15 - 2:30 Min MarkAt the 3 minute mark

10 Left/10 Right5 Left/5 Right

Easily completed in 4:30 Minutes. Remember this isn’t a showing off contest, you just have to be smart and pass the test. Why try and beat a world record when you

So with this in mind, my snatching PRACTICE leading up to certi"cation in the "nal stages looked like this: -

20 Snatches Left20 Snatches Right15 Snatches Left15 Snatches Right

Rest 5 - 10 Minutes

Repeat 2 -3 times (depending on how you are feeling that day)

Notice, how I never once completed the full 100 snatches.

I just practiced the early phase of my strategy to get comfortable and know that I could EASILY complete the HARDEST phase.

Trust me, when you can easily complete 70 reps in one go, the snatch test will come easily to you.

Think smart and again, PRACTICE the snatch test without actually doing the test!


Heavy Swings

This is to be done the day after your snatch practice and by now with all the other prep you have been doing should now feel fairly easy.

Warm Up with 6 Get Ups (3 Left and Right alternating) with Snatch Bell.

Grab a Heavy Bell (32kg Men, 24kg Women)

Set Timer for 10 Minutes.

On the Minute Every Minute, 10 Left/10 Right and repeat for the full ten minutes.

That’s it.

The main focus should be on your 3 consecutive days. So save yourself for them.

Added Extras for the Final Stage

If you wish to add the following to supplement your training I recommend the following: -

1) After workouts complete 3 Farmer Walks to failure on each hand with a heavy kettlebell2) After each Get Up in the Warm Up complete a WindMill (If you know how to!)3) Complete Correctives Prior and After each workout


Correctives

What do I mean by correctives?

Well, it’s not just the fact you have to be strong to pass the course you need the ability to move and move well!

So, again, another reason why many people tend to struggle on the course is due to lack of Thoracic Mobility, Hip Mobility and Ankle Mobility.

Everybody is different but I’d highly recommend adding the following at an early stage to your training:-

1) Kettlebell Arm Bars2) The Bretzel 1.0 and 2.03) Pavel’s Hip Flexor Stretch4) Ankle Mobility and Stick work around the calf region

Focus on what is right for you and stick to it. For some people this is probably the most important aspect of your training.

Talk to Master SFG Mark Reifkind, who does 60 minutes a day of correctives and stretching before he even attempts to workout!!!


Final Note

Everybody likes to train differently and usually different training plans are required for each different body type.

This guide is not designed or tailored to anybody speci"cally.

This was my training plan I created for myself and which I have used time and time again to help other people pass the course, with the odd tweak here and there.

I really want you to succeed and pass; this is just to help you "nd the training plan that is right for you.

Now one thing I did not cover is Nutrition.

Remember you are what you eat! I won’t go into that here, but look at anything written by Dr John Beradi or Precision Nutrition! That’s my best advice.

On a "nal note, If you have any thing else that you would like to ask feel free to contact me on:

[email protected]

or

Telephone 0844 800 9948

Yours in health,

James.


mailto:[email protected]

mailto:[email protected]

James Breese, MSc, BA(Hons).

Founder, UK Director StrongFirst, UK Director Primal Move, Krav Maga Global Instructor and

Fitness Expert. Oh, and Rugby, Cricket, Snowboarding and Family Guy fanatic!

Meet James.

My name is James Breese. I am a UK based Krav Maga and Fitness Trainer and the owner of Kettlebell Fever Ltd. My passion for wellness comes from my own life experience. I originate from Mid-Wales. At school and university, I loved Cricket, Football and Rugby and participated to a high level.

After obtaining my degree, my love of sport led me to spend two years as a Snowboarding Guide in Austria. Then I joined the Metropolitan Police, serving the community of Brixton.

Despite my enthusiasm for sport and lifting heavy weights, my physically demanding job and busy work schedule frequently resulted in aches and strains. I soon realized the importance of a holistic health and "tness approach and I committed to a wellness program which truly saved my life! In doing so, I found my passion.

I am now in the extremely fortunate position of traveling the world, doing what I love best and working with the some of the biggest names in strength and conditioning and I want to share their secrets with you!

Through my very personal process, I am able to motivate people just like you to reach your goals. You can and will look and feel better! I specialize in Kettlebells, Primal Move, Krav Maga, Strength Training, Nutrition and Weight Management, Free Weight Form and Technique, Motivation and Fun, Balance and Coordination and Goal Setting.


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SFGPrepGuide.pdf