THE PROGRESSION SLIDE SHOW

I took my kids to the playground after school today. Dogs weren't allowed in, so Marty Feldman (my French Bulldog) and I watched them from the gate. The slide was their obstacle of choice. Being stuck behind the gate gave me a new perspective on what was going down in the playground. 

I was viewing a living demo of strength and athletic progression. In the book ORIGINAL STRENGTH by Tim Anderson and Geoff Neupert, they speak about the innate strength program that's hardwired into our DNA. We start with breathing, then holding our head up, rolling, rocking, crawling and then walking. Babies don't realize they're training or "working their core." They all just do it. These movements lead to states of play. It's amazing how much physical effort goes into playtime. It's fun so we keep pushing.

This is what our kids do daily when they play. They push themselves and have a blast doing so. Let's go back to the slide. 

For 10 minutes, the dog and I watched my kids progress their slide mastery. Each of them was trying to outdo the other. 

1. Walk up the stairs. Slide down the slide. 

2. Crawl up the slide. Slide down. 

3. Run up the slide. Slide down.

4. Slide down backwards.

5. Slide down sitting up.
6. Run up and down the slide. 

7. Slide down with legs hanging off the side. 

8. Slide down with legs crossed.... 

The session kept going until Buzzkill Fury said it was time to go. Their session was 10 minutes of non-stop movement and strength training. Cross gait patterning, core engagement, upper and lower body push-pulls and bunch of vestibular activation to boot. 

Have you tried crawling, swinging, pressing or squatting for 10 minutes? It's not easy. I'm currently on a training program designed by Tim. One of the days has me "playing" with the movements of my choice for 10 minutes. I chose one arm one leg push up progressions, weighted pull-ups and double snatches as my movements. It's over before I know it and solid work's been accomplished. The next time you approach your session, play with it. See how it feels. You'll be surprised by how much you enjoy it and how much work goes down. 

Now go have some fun. 

-Fury out

Steve "Coach Fury" Holiner is a Strength Coach at Five Points Academy in NYC. Coach Fury holds the triple threat as  StrongFirst SFG II, SFL and SFB Instructor. As a DVRT Master Instructor, Fury developed the popular Ultimate Sandbag and Dynamic Strength programs at the gym. Fury is also an assistant Muay Thai Instructor and is involved in hosting workshops at Five Points. You can visit www.coachfury.com, facebook/coachfury or @coachfury to get in contact or learn more about Steve.

WHAT IS DVRT ULTIMATE SANDBAG TRAINING?

FURY'S SUPERHERO CUEING TACTICS

It's no secret that Fury's a big geek. Now, it's also no secret that I occasionally refer to myself in the third person. Comic books, movies and toys are all deep rooted parts of my being. Most of my students are not surprised when I reference a comic book or movie character to help cue a technique or lift. However, they are sometimes surprised when something so geeky actually works. These all started out as part of my own visualization process. Yeah, for better or worse, this is how my mind works sometimes. These cues have all been proven to be effective in my own and my students training. Alright, let's dork out.

Here are my top five superhero cueing tactics.  

1. CRUSH GRIPPING WITH THE ABSORBING MAN
I've found that some folks have hard time truly crush gripping a kettlebell, bar or other implement. Enter the Absorbing Man. Crusher Creel's power allows him to absorb any type of material he touches. When I set my grip up for a deadlift, I imagine that by crushing the bar the iron of the bar rides up my forearms. My hands and forearms become one with the bar. This helps generate the tension needed to both hold the bar in my hands and get the shoulders stabilized. Become one!

2. WEDGING WITH SPIDEY AND COLOSSUS
This Spider-Man page immediately comes to my mind when it comes to wedging. Wedging is the technique of placing yourself between the weight and the floor. Say your pressing a 100 pound Ultimate Sandbag overhead. You want to be directly in between the USB and the floor. Not in front. not behind. Directly in between. This will allow you to give it all you got it. People lives may depend on it. 

Wedging is critical in most lifts. It takes perfect wedging technique to allow OG Russian strongman Peter Rasputin, aka Colossus, to press The Juggernaut overhead. Who's the bitch now Juggy? 

3. AVOIDING FLEXION WITH GYPSY DANGER

Last year I wast a barbell certification and Pavel Tatsouline noticed that my lower back was going into flexion on the deadlift and back squat. Normally, I can feel when my back starts to round but I had no idea it was happening in front of The Chief. In breaking down a way to stabilize my trunk or cylinder, I thought of the Jaeger robot Gypsy Danger from the movie Pacific Rim. Gypsy doesn't go into flexion. Neither will I. I began visualizing my hips, knees, torso and shoulders as giant Jaeger parts. This visualization actually got me through the back squat testing at the cert. It was time to cancel the apocalypse. 

4. THE YO JOE! SHOULDER PACK

When a student's arms unpack on a lift or swing I often use a G.I. Joe action figure reference. Joes have clearly visible a swivel joint and pin that holds the shoulders and arms together. The arms can move freely and smoothly, while the joint stays in place. Sounds like good swing technique to me. It's the perfect stable shoulder pack. We can all learn from Beach Head. If you're students are younger, substitute Joes with Power Rangers. Now you know, and knowing is half the battle. 

5. WEB-HEAD'S GOT NOTHING ON O.S. ANDERSON

Everyone's favorite wall crawler has nothing on my buddy, real life superhero and Original Strength co-founder, Tim Anderson. One of the pound for pound strongest guys I know, Tim has literally Spider-Man crawled a mile (seriously, watch below). With the rise of crawling in systems like Primal Move and Original Strength, I find Tim to be the gold standard when viewing it as a strength training method and not just a corrective drill. If you're going to crawl. Crawl like Tim. Just keep J. Jonah Jameson off your butt.

Tim's 1 Mile Spider-Man Crawl

These are my top five superhero cueing tactics. Play with them and see if they help out some of your students. Us geeks tend to smell our own. You'll know with whom you can use them on. Go lift and then see Thor: Dark World (it's pretty darn good). 

EXCELSIOR!

-Fury out.

Coach Fury is a proud member of the Ninja Army training staff at Mark Fisher Fitness in NYC. Fury's available for classes, semi-privates, instructor training and programming at MFF. He also has availability for private training at Five Points Academy and Catalyst S.P.O.R.T. You can visit www.coachfury.com, facebook/coachfury or @coachfury to get in contact or learn more about Fury.

BEATING THE DVRT CLEAN AND PRESS TEST WITH SKILL AND FURY

BEATING THE DVRT ULTIMATE SANDBAG TRAINING CLEAN AND PRESS TEST WITH SKILL AND FURY.

By Steve “Coach Fury” Holiner, Master DVRT, SFG II

“Hey guys, this year we’re going to be implementing a strength test into the system.” –Josh Henkin

Jeez, thanks Josh. That quote, taken the DVRT Master Instructors forum, was posted about 8 weeks before all the masters would be meeting in Josh’s home base of Scottsdale, AZ. First off, I love well designed strength and technique tests. Testing forces potential instructors to invest some serious training time before a certification. It is my opinion, that certifications should be focused on sharpening the blade, not forging a sword.

The DVRT Ultimate Sandbag Training Clean and Press Test: For the sake of this piece I’m going to focus on my weight class for the test. Rest assured that my training advice is applicable to all divisions. At a bodyweight of 195 pounds I would need to Clean and Push Press an 80 pound Burly Ultimate Sandbag 40 times in 5 minutes.

I’ve done the snatch test a bunch if times. How hard can it be? I can be a dumbass. The DVRT Ultimate Sandbag Training Clean and Push Press is a highly technical full body lift that can smoke the entire body if not done properly. My hopes are that you will be able to use this technique and training protocol to crush it.

I left for Arizona having trained up to 47 reps with an 85 pound Ultimate Sandbag. The Master Instructors all went through the test on the second day of our workshop. I stepped up to the Ultimate Sandbag (USB) expecting to crush 50 reps. I stepped away from the USB furious (go figure). Only 36 reps. That sucked. My shoulders, biceps, legs and lungs were on fire. My technique started to fall apart with the exhaustion. It seriously took about an hour to recover.

DVRT Ultimate Sandbag Training Clean and Press Standards

-Women Under 150 Pounds: 40 pound USB Strength for 40 repetitions.

-Women over 150 Pounds:  60 pound USB Strength for 40 repetitions.

-Men under 170 Pounds: 60 pound USB Strength for 50 repetitions.

-Men from 171-210 Pounds: 80 pound USB Burly for 40 repetitions.

-Men over 210 pounds: 100 pound USB Burly for 50 repetitions.

All within 5 minutes.

With defeat fresh in my mind, I broke down the areas I felt suffered in my technique and watched what some of the others were doing. I came up with a plan of attack.

Out of passion, or punishment, I got to the workshop early the next day, grabbed the Burly and stepped out behind the facility with my buddies, Joe Chalakee and Jason Newman to take another crack at the test. Folks, including Josh, thought I was crazy. This session was all about technique. Skill practice.

The results spoke for themselves. I got 43 reps (7 more than the previous day with a huge level of fatigue already built in.). My technique was spot on as well. The best thing was that I also recovered within 10 minutes with juice left in my legs and shoulders.

Before I drop some knowledge bombs on you, my first piece if advice would be to find a DVRT Master Instructor or take a DVRT Ultimate Sandbag Training workshop to get a massive head start skill wise. (CLICK HERE for upcoming programs)

Owning the Ultimate Sandbag Training Clean and Press technique. Here’s how I did it.

Set up for your first clean by actively pulling yourself, hinging the hips back, to the USB. This will pre-load tension to make that first clean solid. Be sure to pull the clean handles apart as you set up. Pulling the handles apart will fire up the lats and aid in catching the USB smoothly to the fists. Take a deep breath into the belly before exploding into the rep. Exhale power breathing style and shoot through your heels, standing up right and catch the bag onto your fists.

With the USB on your fists, take a deep breath and set up for the push press. Until you actually put the bag down after a set of reps, this standing front load position is your rest break. Use it!

Power breath exhale again as you push press. Lock it out overhead. Don’t grind the press. Push press it. Your shoulders will thank you.

Breath into the belly as you pull the USB back into the front load position. Take in another breath as you unroll and follow the Burly onto your feet.

Do not lose tension when the Ultimate Sandbag hits the floor or top of the feet. Use that tension as a spring to launch the USB back onto the fists. Again, your rest period during the lift is in the front load position. Not on the floor.

I found that 8 reps a minute worked perfectly. That will give you 20-10 seconds of rest per set depending on your fatigue level in the later reps. Breath and reset the USB during these true rest breaks.

High five your buddies as you walk away victorious.

That’s the technique. Now how should you train for it?

THE FURY DVRT ULTIMATE SANDBAG TRAINING C&P PROGRAM:

*I recommend training twice a week for 4-8 weeks. Leave 2-3 days between heavy and light days.

Day 1 – Heavy Day: Use the actual test weight or 5-10 pounds heavier. Be fresh for this. Try 5 reps every minute for 8 minutes. Cut back if that it is too tough. If possible, I would cut sets back before reps.

Day 2 – Light (Speed) Day: Use a USB 10-20 pounds lighter than your test weight and shoot for 8 reps on the minute for 5 minutes. This will help you identify the tempo and cadence that will be needed for the actual test. I suggest doing this at the end of your normal training session. I find there is an added bonus of going through the test on the light day when you’re already pre-fatigued. Safely. Don’t be stupid if you’re already spent.

All that really needs to change weekly is the Heavy day. You can stick with a USB 10-20 pounds lighter through every light day. Two Ultimate Sandbags are all you need for this program.

HEAVY DAYS

Week 1: 5 reps a minute for 8 minutes.

Week 2: 6 reps a minute for 7 minutes.

Week 3: 7 reps a minute for 6 minutes.

Week 4: 8 reps a minute for 5 minutes and victory!

If you are unable to finish the reps/sets one week, simply stick with that week’s programming until you can complete it. There are 4 weeks of padding in there for just that reason. Now some of the weight classes require more reps. Reps divided by the time will get you the reps needed pre minute on the speed day. This rep number is what you’ll need to work up to by week 4-8 on your heavy day. Got it? Good.

The program is simple. The test is hard. Attack. Attack. Attack. Now register for that DVRT Ultimate Sandbag Training Level 1 cert you’ve always wanted. Use this program. Pass and join the family.

-Fury out.

Steve is a Strength Coach at Five Points Academy in NYC. As a DVRT Master Instructor, Fury developed the popular Ultimate Sandbag and Dynamic Strength programs at the gym. As a StrongFirst SFG II, Steve is highly regarded in the community and often sought out by instructor candidates for training. Fury is also an assistant Muay Thai Instructor and is involved in hosting workshops at Five Points. Founded in 2011, Coach Fury’s Kettlebell Club brings hardstyle kettlebell training to Park Slope, Brooklyn every Sunday. You can visit www.coachfury.com, facebook/coachfury or @coachfury to get in contact or learn more about Steve.

REINVENTING YOUR EXIT

by Coach Fury

This is a different type of strength article from the one that got out. 

Not many people know this, but I'm a former Executive Producer in the visual effects world. No, I wasn't smart enough to work the super-nerdy computer stuff, but I was damn good at running jobs, handling large budgets and keeping the team and clients happy. Through VFX, I made some of my greatest friends and earned my original nickname of Bald Fury. Yup, technically my full name would be Coach Bald Fury. The money was great (really great). It was a blast solving creative problems, making cool commercials and hitting unthinkable deadlines. Until it wasn't. And when it wasn't, it was miserable. Late nights, working weekends, missing my kids and eating crap from clients started to drain the life out of me. Change was needed. If you're not careful, success can form a pretty tough prison to escape from. I'm passionate about a lot of things like skateboarding, music, comic books and tattoos. None of these would afford me close to the pay rate I would need to break free. Not even close. We're talking a galaxy far, far away close. 

I was trapped and super-depressed. 

Then I found the cannonball with the handle. It was love at first swing. I took the HKC and the RKC, not to be a trainer, but because I wanted to make strong sweet love to the kettlebells. That's when the light bulb hit. I could be a trainer. This would allow me to share my total love of strength with others and possibly make an ok living. Wait, I can actually help people without selling them soda and car insurance?

I never expected to make as much money as I did in VFX. It wasn't about the money. It was about passion. That kind of drive that digs into your guts and holds fast. I spent 5 months building up a part time training business before taking the plunge into full-time strength coach. Salary-wise, I went from 6 figures to fry-guy overnight. Damn, it was rough. At points like these, you can give up and follow the dollar, or you can dig in and make things happen. I made shit happen. 

I struggle to do so every single day. Why? Because I love what I do. I love my students. My new path has given me the power to have an absolute and undeniably positive impact on peoples lives. I will never stop. It's Spidey's credo, "with great power comes great responsibility."

About the only thing I miss from the VFX biz is the people. I'm fortunate enough to train with some of my friends from that life but there are many I hardly get to see. I was at a going away party from my brother from another, Domel, and got to see a ton of old friends. It's very cool to be known as "the one that got out." My career switch has inspired many. I'm proud of that.

My bro from both world's, Mark, after bending his first nail.

To pay it forward, here are some tips to REINVENTING YOUR EXIT. 

1. PASSION. If you don't have it, don't try it. It can't be faked. 

2. MONEY ISN'T EVERYTHING. Easier said then done, but it can be done. I do it every day. 

3. CALCULATED RISK. Make sure there's water in the pool before you dive in. 

4. WINE AND DINE YOUR EXIT STRATEGY. Spend time with it. Make it feel comfortable. Don't make your first move until you're pretty damn sure it will put out. 

5. COMMITMENT SHARK. When it's time to swim, commit and never look back. You stop moving, you die. Be a shark. Be a badass shark.

6. WALK THE WALK. Be yourself. Not a caricature of who you think you are. People smell dishonesty like a fart in a car. Have integrity.

7. ALWAYS BE A STUDENT. Strive to be the best knowing you will never reach that goal. You're lying to yourself otherwise. You'll keep progressing this way. Reach out and learn from the greats in your field.

8. YOU WILL HIT LOWS. Claw your way out of these lows. You'll appreciate going uphill more every time. 

9. WALK TALL knowing you have a big set of balls (or lady balls) knowing that you had the intestinal fortitude to follow your dreams. Tragically, too few step up to that challenge.

10. IF NOT NOW, WHEN? It's probably never. Fortune favors the bold. 

You only have this life to live. It is short and easily filled with regret. Follow your heart. Listen to your guts. Trust your instinct. Escape your prison. Reinvent your exit. 

I sincerely hope this inspires at least one person to chase their dream. Keep me posted if you're that person.

Huge thanks to my family, friends, everyone at Mark Fisher Fitness, Five Points Academy, RKC, DVRT, Rollins, Jason Jessee, Ian Mackeye, Jackie Chan and all my mentors for their support and inspiration. I succeed because of you. 

-Fury out.

NIGHT OF THE LIVING WEIGHT

NIGHT OF THE LIVING WEIGHT-A DVRT Ultimate Sandbag Training Halloween Tale?

Coach Fury pressing an unstable Ultimate Sandbag

By Steve “Coach Fury” Holiner, Master DVRT, SFG II

“They’re coming to lift you Barbara.”

I’m often surprised about the overall lack of understanding that surrounds Josh Henkin’s DVRT Ultimate Sandbag Training program and sandbag training in general. Part of me believes that this stems from the fact that the Ultimate Sandbag, or USB, is something that people hear about after they’ve already fallen in love with kettlebells or barbells. Let’s face it, most folks are used to the concept of these implements. I’d like to shed some light on this absolutely killer system because you, my friends, are missing out.

So why a Ultimate Sandbag Training?

Because the damn thing is ALIVE. The Ultimate Sandbag has been called a living weight. I’ll take that a step further and call it an undead weight. Fury, how can a weight be alive, or undead, you freak? DVRT stands for Dynamic Variable Resistance Training. “Dynamic Variable” means an unstable load. A kettlebell is a kettlebell. A barbell is a barbell. Both are Iron. Both are solid. No Duh! You can grab a heavier kettlebell or add plates to the bar but once loaded their form stays constant (fairly constant on a heavy bar). Now, the load within an Ultimate Sandbag is shifting with every movement. No two reps are the same. Whether you’re aware of it or not, the body is struggling to maintain form within the given lift and shifting of the sand. For example, press a pair of 24kg/53lb kettlebells overhead and hold them for 10 seconds. Sure gravity is working against them, but you have a nice lockout, packed shoulders, tight glutes and abs and it’s pretty damn stable. Now, grab a 100lb Burly USB and press that overhead and hold for 10 seconds. Do you feel that? Yeah, that’s the undead weight starting to grab around your fists and pull them. That’s also the shifting of the load toward the center of the bag directly over your dome trying to get at that juicy brain of yours. Tough stuff (and 6 pounds lighter than the bells). My students are often shocked by how heavy a relatively light USB can feel during a movement compared to a kettlebell.

Another item that drew me to the Ultimate Sandbag Training was the rotational movements. The design of the USB and it’s multiple handles provide options for a ton of Ultimate Sandbag Training specific rotational movements. Whip out a few sets of “Around the Worlds” and watch heads turn in the gym. What’s an “around the world” you ask? Picture a ballistic kettlebell halo while pivoting at the hips. Yeah, it’s rad. Rotational lunges, rotational snatches, rotational cleans, rotational presses…. you get my point.

Enough about the Ultimate Sandbag. The true beauty in DVRT training is it’s broad base of progressions. Josh has done an incredible job of outlining how to build up a student one step at a time. We start simple and then add instability by adjusting stance or the position of the USB. This methodology works extremely well with the principles of StrongFirst, the RKC (in which Josh is a Senior Instructor) and FMS. All systems strive to build a solid foundation and then progress from there.

Our DVRT Master Instructors from around the world!

Here is your call to arms. Go out and find a DVRT workshop (CLICK HERE for upcoming dates), certified instructor (for a full list of DVRT certified instructors CLICK HERE) or a cert and prepare to battle the undead weight of Ultimate Sandbag Training. Remember, only train in the basement as a last resort.

So why a USB? Now you know… and knowing is half the battle.

-Fury Out

Happy Halloween From Coach Fury!

Steve is a Strength Coach at Five Points Academy in NYC. As a DVRT Master Instructor, Fury developed the popular Ultimate Sandbag and Dynamic Strength programs at the gym. As a StrongFirst SFG II, Steve is highly regarded in the community and often sought out by instructor candidates for training. Fury is also an assistant Muay Thai Instructor and is involved in hosting workshops at Five Points. Founded in 2011, Coach Fury’s Kettlebell Club brings hardstyle kettlebell training to Park Slope, Brooklyn every Sunday. You can visit www.coachfury.com, facebook/coachfury or @coachfury to get in contact or learn more about Steve.

THE FURY INITIATIVE: STRENGTH TRAINING FOR SUPERHEROES

Announcing the Fury Initiative: Strength Training for Superheroes.

I've never hidden the fact that I am a big geek. I've been into comics, collecting toys and cult movies long before they were deemed cool. My third tattoo was an Arthur Adams Wolverine way back in 92. I hit up the New York Comic Con every year and I've noticed that as the costumes get remarkably more elaborate, that many of the brilliant folks wearing them have not invested the time in their own bodies. I WANT TO HELP CHANGE THAT. This is not meant to be cruel or judgmental. I fell way out of shape until my daughter inspired me to do something about it.  Now I'd like to inspire you to complete your creative vision and be the best superhero that you can be. 

Hit me up if you, or a friend, are into cosplay and want to back your next outfit up with some real muscle and tone. Personal training, semi-private and online rates available!

Fury out!

A HARDSTYLE ANNIVERSARY AT THE STRONGFIRST SFG2.

Last week I had the honor of assisting at the StrongFirst SFG2 Kettlebell Instructor Certification in King of Prussia, PA.  Held at Phil Scarito's DV8 Fitness, this was the first SFG2 in the United States. To say it had had an impact on me would be the understatement of the year. Pavel, Mark, Nikki, George and the leadership team have truly created something unique and I am damn proud to be a part of it. As always, the community aspect of StrongFirst is truly unbelievable. The event felt like a massive family reunion. I was very proud to see several candidates that I had worked, trained or assisted before stepping up to the level 2 challenge. As luck would have it, I ended up assisting on Team Nepodal alongside Nikki Snow and Joe Sansalone. Fellow Five Points instructor Hannah Fons was also on the team as a candidate. 

Team Nepodal.

Fellow Five Pointer Hannah Fons is now an SFG2!

This weekend also happened to been my three year anniversary as a "student of strength" under Pavel and crew. That's when I first met Mark Toomey, Brett Jones and Phil Scarito. I remember being excited, nervous and in an overall state of awe stepping into my first RKC. Now, three years later, here I was assisting an SFG2. That's progress my friends. This has been an amazing journey and I hope it never ends.  

Mark Toomey, Phil Scarito, Brett Jones & myself.

That said, I have officially resigned my RKC status which had another 2.5 years before expiring. These are my teachers. These are my peers. These are my friends. This is StrongFirst and I wouldn't have it any other way. 

-Fury out.

THE GET-UP JOURNEY MINDSET

THE GET-UP JOURNEY MINDSET
by Steve “Coach Fury” Holiner, SFG II, DVRT Master Instructor

As I laid on my side facing the 48kg “Beast” kettlebell, I came to a realization on how I view Turkish Get-Ups. Each TGU is it’s own journey. Every step within the move is a marker of your progress. Every rep is a leg on that adventure. Higher reps equal a further destination. Now heavy get-ups? Those are the rough patches of road. That’s the fun stuff right there.

Coach Emily Bearden, SFG II, Pro Muay Thai Fighter.

Quite frankly, I love Turkish Get-Ups. They have been hugely beneficial to the strength and mobility of my students and I. However, I would much rather do heavy singles or doubles than higher rep sets. That’s not to say that I haven’t put my time in repping the light and medium kettlebells. I’m very in tune of what I’m capable of and what type of warm-up/progressions I use to get to the heavy end of my destination.

A typical TGU training day would look like this:

My warm-up/mobility work consists of some Super Joints, arm bars, elements of the Primal Move PFE, and Indian club swinging. Yes, that may seem like a lot but I also know from my FMS score that I need to maintain correctives on my right shoulder or I slip into the dreaded SM 1 category. I certainly don’t want any breakdowns on my TGU ride.

Now that I’ve got the engine primed I hit the bells. Reps are per side (not alternating).

3x24kg

3x28kg

3x32kg

1-2 x36kg

1x40kg

1x44kg

1x48kg

I sometimes skip the 28kg entirely. Often, I perform swings, jump-rope, Indian club swinging or pull-ups between sets. I will also mix in barbell, sandbag and the occasional human get-up to add variety.

My favorite human kettlebell, Adrienne Reina.

The thing I love about the TGU is the sheer length of the single rep or set. Never one to rush, I spend a long time under tension. This is what brings me back to the journey metaphor. As I lay on my side looking at that bell, I mentally prepare myself for the journey I’m about to embark on. I know it won’t be easy but I know damn well it will be rewarding. That’s the fun stuff right there. Now grab a kettlebell and start your own journey.

Yours in strength and fury,

Steve “Coach Fury” Holiner

Proudly claiming Five Points Academy in NYC as his home base, Steve “Coach Fury” Holiner is an SFG Level II Certified Kettlebell Instructor, a DVRT Master Instructor, a Certified Indian Club Specialist and a Primal Move Coach. He is also CK-FMS Certified and uses the Functional Movement System to help predict and avoid the possibility of injury in his clients. Steve is a certified TRX Training Instructor and an Assistant Muay Thai Kickboxing Instructor. Through his guidance, Steve has helped people pass their SFG, HKC, RKC, and RKC Level II certifications. With over 35 people registered, Steve was the lead coach for the Five Points Academy team in the May 2012 Tactical Strength Challenge. Two of Steve’s female clients qualified for the Power To The People Deadlift Team at the TSC. Steve has been published in the Power by Pavel newsletter, had articles and videos shared by Josh Henkin and written guest blogs.

Founded by Steve in 2011, Coach Fury’s Kettlebell Club (CFKC) has brought hardstyle kettlebell training to Brooklyn, NY.

STRONGFIRST SFG KETTLEBELL CERTIFICATION PREP GUIDE BY BRETT JONES

BY BRETT JONES, MASTER SFG, MS, ATC, CSCS

Eleven years ago I arrived in St. Paul to attend the second ever kettlebell certification from Pavel Tsatsouline. Throwing water balloons in freezing temperatures and having VERY sore lats are just a couple of the great memories that accompany a truly trans-formative “watershed” moment for me. Fast forward eleven years and I have been teaching with Pavel for over 10 years at more workshops and certifications than I care to count. Basically, what I am saying is that I have the time and experience necessary to provide assistance in preparing for the SFG certification.

Step 1: Read and understand the requirements.

This sounds like a no-brainer, but I have seen too many people come in still questioning what the requirements are for them. “What weight do I need to use for this exercise?” is not a question you want to be asking in the midst of a very physically challenging weekend (especially if you are required to use the 24kg KBs but have only been lifting the 16kg KBs).There will be a snatch test of 100 reps in 5 minutes. The weight for this test establishes the weights used for testing the techniques taught during the certification. So read and understand the snatch test requirements and what weights will be required of you.

Step 2: Plan.

The SFG is not something you should just “decide to do because it looks fun.” It is a physically demanding weekend that requires preparation. Three months is a minimum and six months prep is wise for this undertaking. This article will lay out the training details so you just need to define the timeframe, etc…

Understand the requirements as stated in Step 1. (Why was Step 1 Step 1 instead of Step 2? If you are going to plan, you need to know what you are planning for.)

Find an SFG instructor, either in person or on-line, and get coaching on basic form. We all need eyes on us to see what we are doing.

Step 3: Be smart.

Focus on the goal and don’t try to mix too many things into the mix. Getting injured while training for your first marathon and the SFG Certification can ruin all of your plans for both events.

So here we go…

I have written prep programs in the past (as well as snatch test preparation programs), but in this article I will be combining those into one program. No need to leave you trying to figure out how to merge the two.

Basic Template

Monday: Rest and Recovery
Tuesday: Snatch Prep Day 1
Wednesday: Snatch Prep Day 2
Thursday: Rest and Recovery
Friday: SFG Prep Day 1
Saturday: SFG Prep Day 2
Sunday: SFG Prep Day 3

Why so structured?

The SFG weekend is three “action packed” physical days so your training should reflect those days and structure. Training three days in a row might not be your norm, but it will be required at the certification. Let’s just start doing it.

Yes (I am channeling you and your questions).
You will need to set aside other training goals and workouts.
As Dan John has said, “Keep the Goal the Goal.”

Start where you are not where you want to be…

I cannot write out specifically what weights on what days, etc., since I do not know you and where you are right now. Recommendations will be made, but you MUST adjust these recommendations to where you are right now, not where you want to be at the end of the program.

If you need to be using the 24kg KB for your snatch test and double 24kg KBs for your other testing, but have never lifted any KB heavier than a 16kg, you need to begin at the 16kg KB and progress as appropriate. Adjust reps and rest periods as appropriate and BE SMART.

Ladies will likely need to be confident with the 16kg KB (single and double) and gentlemen will likely need to be confident with the 24kg KB (single and double).

What does confident mean?

Performing the snatch test with the correct weight (plus two minutes).
Performing the techniques with the correct double KBs for multiple sets of 5 reps.

The Details.

Weights will be recommended based on a goal of 24kg snatch test and double 24kg testing weights (adjust as appropriate).

Movement Prep – Know what you need to do to prepare for the training day.

This should involve an FMS screen to identify weak links that need to be addressed etc… and might include foam roller, stretching, dynamic warm-up etc… but it should be specific to you and your needs.

The Get-up is performed without the high bridge as it will be tested.

Snatch Prep Day 1 – Heavy Swing Day

Movement Prep

• Get-up: 24kg x 2+2 x 2 sets
• superset with
• Single leg Deadlift 24kg x 5+5 x 2 sets

Two arm swings x 10 reps x 10 minutes

• Perform reps at the top of each minute – rest till next minute
• Weight – 32-40kg KB (ladies 20-24kg)
• Add a rep each week until you reach 20 reps per minute
• At that point start working on {One arm swings 5+5 and finishing the 20 reps with two arm swings} with your heavy KB adding reps each week until 10+10 for 10 minutes
• (Reduce the two arm swings as you add reps to the one arm swings – ie. 5+5 one arm + 10 two arm then 6+6 one arm + 8 two arm etc…)

Fast and Loose Drills and Recovery Work

Snatch Prep Day 2 – Volume Work

Movement Prep

• Get-up x 32kg x 1+1 x 3 sets

Snatch Volume Work

• 16kg or 20kg KB x 15 min
• Perform longer sets per hand (20+20 for example) for as many sets as possible during the 15 minutes
• NEVER to failure – adjust reps as needed and rest as needed

Fast and Loose Drills and Recovery Work

SFG Prep Day 1 – Single KB Work

Movement Prep

Circuits of:

• Swing x 15 two arm
• Clean and Press x 5+5
• Swing x 5+5 one arm
• Clean and Front Squat x 5+5
• Swing x 20 alternating or 10+10 one arm
• Get-up x 1+1 (adjust weight or reduce steps of the Get-up as needed)
• Swing x 15 two arm
• Snatch x 5+5
• Swing x 5+5 one arm

• Rest 15-30 seconds between exercises
• Rest 2-3 minutes between circuits
• Perform 2-3 circuits
• Adjust weights, reps, rest, etc. as needed. Quality is the priority!

SFG Prep Day 2 – Double KB Work

Movement Prep

Circuits of:

• Double 24kg KBs
• Clean and Press x 3
• Get-up x 1+1 (adjust weight or reduce steps of the Get-up as needed)
• Clean and Press x 3
• Clean and Front Squat x 3
• Clean and Press x 3
• Double Swing x 3
• Clean and Press x 3
• Single KB Snatch x 5+5
• Clean and Press x 3

• Rest 15-30 seconds between exercises
• Rest 2-3 minutes between circuits
• Perform 1-2 circuits
• Add reps until performing sets of 5 for the Double KB drills
• Adjust weights, reps, rest, etc. as needed. Quality is the priority!

Rest 10 min – Fast and Loose Drills, etc…

Circuits of:

• Double 24 kg KBs
• Clean and Front Squat x 3
• Double Swing x 3
• Clean and Front Squat x 3
• Clean and Press x 3
• Clean and Front Squat x 3
• Get-up x 1+1 (adjust weight or reduce steps of the Get-up as needed)
• Clean and Front Squat x 3
• Single KB Snatch x 5+5
• Clean and Front Squat x 3

• Rest 15-30 seconds between exercises
• Rest 2-3 minutes between circuits
• Perform 1-2 circuits
• Add reps until performing sets of 5 for the Double KB drills
• Adjust weights, reps, rest, etc. as needed. Quality is the priority!

Fast and Loose Drills and Recovery Work

SFG Prep Day Three

Movement Prep

• Get-up 16kg x 5+5

Snatch Test Density Training

• 24kg snatch
• 4+4 x 16 sets
• Reps at top of each minute
• See notes below for Snatch Density Training

Double 24kg KB Work Circuit

• Get-up x 1+1 (adjust weight or reduce steps of the Get-up as needed)
• Double Swing x 10
• Double MP x 5
• Double FS x 5
• Double Clean x 5

• Rest 15-30 seconds between exercises
• Rest 2-3 minutes between circuits
• Perform 2-3 circuits
• Adjust weights, reps, rest, etc. as needed. Quality is the priority!

Fast and Loose Drills and Recovery Work

Notes on Snatch Test Density Training

You will be adding reps and reducing sets as you progress on this program

Guidelines:

• First session was 4+4 x 16 sets (reps at top of each minute – rest till next minute)
• You will add a rep to each arm and reduce the number of sets as you are able to complete the workout “comfortably”.
• Example:
  • 5+5 x 15 sets
  • 6+6 x 14 sets
  • 7+7 x 12 sets
  • 8+8 x 10 sets
  • 9+9 x 8 sets
  • 10+10 x 7 sets
• Don’t rush the reps or progress too quickly. Be willing to spend a couple of sessions at a particular rep and set level.

Conclusion

There you have it. A pretty complete program for preparing for the SFG Certification, BUT you MUST adjust the program to meet you where you are currently and progress as you can with perfect form under the stress of the training.

• Men might start the suggested training using a 16kg KB (single or double) and progress over weeks to a 20kg to 24kg, etc…
• Women might start the suggested with an 8kg KB (single or double) and progress over weeks to a 12kg to 16kg etc…
• You might start with half the reps and twice the rest periods. Do whatever you need to do to fit the training to you – adjust your plan and add rest days as needed. Even including a 50% volume or using a lighter KB (20kg for men or 12kg for ladies) for a week every 4-6 weeks of prep is a great idea.

Remember that this is about practicing the drills and perfecting form while increasing the conditioning needed to have a successful SFG weekend. So be smart and arrive at your SFG weekend ready to learn and succeed, not suffer and fail!

Please post questions about this routine to the StrongFirst Forum.

I look forward to your success in achieving the SFG certification.