STRENGTH FIXES EVERYTHING BY PETER LAKATOS, MASTER SFG

STRENGTH FIXES EVERYTHING

BY PETER LAKATOS, MASTER SFG

“Strength fixes everything.” -Mark Reifkind

Short intro – I started to work with some of the best judokas in Hungary about five years ago, and somehow it was logical I would end up training ground fighting. I joined Carlson Gracie Team Hungary three years ago, and today I mainly focus on Brazilian Jiu-Jitsu, primarily in gi. For the last two years I have worked with several CGTH black belts as a strength trainer and as a blue belt BJJ practitioner. I say I am a strength trainer, not strength and conditioning, for a reason. You will figure out why soon.

Now, if you are an SFG instructor and are dreaming about learning from the best BJJ fighters, you already have the best currency in your hand – the StrongFirst knowledge. How do I know? I use this knowledge to work with the best BJJ fighters in Hungary. We all became better. They became stronger, and I was able to learn directly from black belts which is not something easy to do in the BJJ community.

How strong should a BJJ practitioner be? Well, first of all, they should be entry level strong. What I always tell the guys is that they don’t have to be SFG-standard strong, but they have to be strong enough to dominate on the tatami, and feel confident, not only because of their skills, but because they can be sure they are more likely stronger than the other guy. Now I’ve heard BJJ is only technical; there is no need to be strong. I am not arguing with black belts, but I know, in fact, from experience when skill levels are fairly similar, the extra strength somehow seems desirable.

First, as I turn to my fellow BJJ practitioners, I want to tell you something important. BJJ is a skill, and strength is a skill too. The more you practice; the better you become. Period. The better you practice; the closer you get to perfection. No, I am not saying you will ever reach perfection either in BJJ or strength training, but every single day we must take one step closer. Let me stop here for a second. If you are hoping I will give you sets/reps schemes or a 12 week program, I have some news for you. Strength training is an art, a philosophy, and just like BJJ, it can’t be squeezed in to a 12 week program. I will give you principles, because principles can do a lot more than a program for you. If you need a program, turn to any of my StrongFirst brothers or sisters for more help; they are all awesome.

So, the more you practice, the better you become. But you can’t practice every single day, every training day with the same intensity. If you do, the price you will pay after even a short period of time is just not something you will like. In my case, I train BJJ 5-6 times a week, and I have my own principles how I train. I train with the black and brown belts one or twice a week. I don’t fight with them; it makes no sense. These trainings are helping me to find my way and to see what is good and what is not so good for me. I also roll 1-2 days with purple and higher blue belts. These trainings are not easy at all, normally four to five 10 minutes rounds, and the intensity is extremely high. One to two days I train with lower white belts, even training a few guys. These are my easy days, where even if we fight, I don’t really use more than 50% max effort. So, just as in strength training, I have my easy, medium and hard days along with training focusing more on techniques or on fighting skills. When I teach white belts, that helps me a lot too as I learn just as much as they do through their questions. Now, my StrongFirst friends may start to see an analogy between BJJ and strength training. Cool. But how do you fit the actual strength training into an already tight schedule?

Rule number 1 – When your sport is as complex as BJJ, your strength training must be as simple as possible. In fact, your strength training should be simple anyway. No, I didn’t say easy, but simple means I don’t have to worry as a coach too much if the guys learned the techniques well enough which they did. Their training looks boring on paper, but it is challenging in real life. If they need more excitement, they roll. Believe me, that is crazy enough.

Rule number 2 – BJJ is quite demanding on the body, and keeps the practitioners in constant flexion. You make turns and rolls; you pull and you get pulled; you push and you get pushed, and you pull and push at the same time, quite often, while you opponent does the same. So, against the all the flexion, we do a bunch of extension, and we neutralize the rotation with anti-rotation exercises.

Rule number 3 – When you train BJJ more than 2 times a week, you have no business with cardio, strength endurance, or any type of crazy interval program. If you have no strength, what will you endure? (Pavel). True that. Instead of adding more risk factors to your life, let’s work on your body armor. Strength is some of the best armor, unless you can combine it with some extra muscle. But in BJJ, many times weight can be an issue. What you need is simple, effective strength training, neutralizing all the negative adaptations you might build while fighting on the tatami.

Rule number 4 – You can have many variables when you work on your strength, but changing exercises often is the poorest choice. Again, many trainers use exercises as a tool to entertain clients. BJJ is already very entertaining. You need an effective, low-risk, simple strength program, based on principles, targeting movements versus muscles.

Rule number 5 – Movements we should train to support rule number 3 above: deadlift, one-hand floor or bench press, single leg deadlift variations, kettlebell two hand swing, pull ups, and some dips.

Rule number 6 – Movements you should practice to maintain quality movement: goblet squat, kettlebell front squat, Turkish get-up, partial get-up, pallof press, single leg deadlift variations, one hand swings, one hand rows, and lunging presses.

Rule number 7 – Strength moves should be 2-3 exercises maximum, and normally a total of 9-12 total reps, somewhere in 75-90% of the 1RM. How many sets? Well, it takes normally 3-4 sets to accomplish the given number, in good quality movements, where all repetitions are challenging but not hard, without going to failure at all. Oh yes, the above principles are good for all the listed exercises, except heavy swings. Heavy swings are a different category. Normally I use 5×5 or 10×5 of a very heavy swing. No cardio here.

Rule number 8 – Practice moves should be 2-3 exercises, and normally total 18-25 repetitions, mainly with a 60%-80% of 1RM. Again, all reps must be good quality.

Give this program a try with your students. This program works. Guaranteed.

Regards,
Peter

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Article by Peter Lakatos, Master SFG Instructor and creator of Primal Move.

K.A.T. KETTLEBELL JUGGLING WORKSHOP IN NYC ***5/12

Kettlebell Athletic Training (K.A.T.) Fitness System
Kettlebell Juggling Workshop
Hosted by Five Points Academy

Sunday May 12, 2013
East River Park, New York, NY
9:30 a.m. – 4:30 p.m.

Kettlebell juggling is a challenging, mentally engaging
training tool you MUST experience!

Space is limited; register today!

$247

Early-bird registration: $197 (extended!!!)

“Kettlebell juggling feels more like sport and less like work, with dynamic, fun techniques that challenge you both mentally and physically. That eliminates the boredom factor and delivers a high-quality, efficient, comprehensive workout in 20 to 40 minutes, max.”
—Gus Petersen, founder, K.A.T. Fitness System

Experience the benefits of training with kettlebell juggling! RKC Gus Petersen will teach you how to: 

• Improve your hand-eye coordination, reaction time, and mental acuity by following a progressive system of training that works the brain as well as the body

• Improve your physical stamina and mental focus under stress and fatigue by executing various K.A.T. juggling techniques that demand strength, endurance, and fine motor control all at once

• Develop focus and hand speed by practicing a series of beginning tap drills

• Increase strength and cardio endurance simultaneously by mastering basic juggling techniques such as back and front flips

• Cross-train your muscles effectively and improve joint health by performing a variety of juggling techniques in new planes of movement that are unique to the K.A.T. system

• Enhance your functional strength, agility, and athleticism with two original K.A.T. juggling techniques that involve throwing and catching the kettlebell while on the move 

• Build muscle while burning tremendous amounts of fat and calories with sustained strength and cardiovascular work that is so varied and challenging that it never gets boring

• Double the neural and physical demands of your workouts by adding the K.A.T. System’s unique two-kettlebell juggling techniques to your training repertoire.

"Life can be an adventure—but only if you’re fit enough to participate. Otherwise, it’s just drudgery."
—Gus Petersen, owner, ProEdge Kettlebells 

Gus Petersen is the owner of ProEdge Kettlebells in Denver, Colorado. He has been a personal trainer in the Denver metro area for more than 20 years. He became an RKC-certified instructor in 2004. Gus is also a certified Indian Club Specialist, a certified Primal Move instructor, and has a degree in sports medicine technology. In September 2010, Gus published a series of five instructional DVDs featuring the K.A.T. Fitness System, a complete system of original kettlebell juggling techniques that he developed.

REGISTER NOW!

Here’s what Gus’s students and other RKC/SFG professionals have to say about K.A.T. workshops and the benefits of K.A.T. juggling:

Amazing workshop yesterday with Gus Petersen. The creativity in the kettlebell juggling is incredible, and the BRAIN/NEUROLOGICAL benefits are off the charts. With neuroplasticity being the big buzz word these days, Gus’s K.A.T. juggling system has so much to offer everyone interested in moving better, seeing better, and solving physical problems. This is a system that all RKCs/HKCs should use and put into their toolbox, as it works on the REACTIVE nature of athleticism, which is often lost with basic reps, sets, and sagittal plane movements. Looking forward to having Gus and Karen come back to San Diego soon to teach another workshop! People NEED TO LEARN about this system. Life changing and instantly improves your reflexes, hand-eye coordination and power!!!
—Franz Snideman, Sr. SFG/San Diego, California

"I am still trying to assimilate my introduction to Gus and his K.A.T. Fitness System. This is playful, fun, creative, intuitive, and very challenging—but not in the same way as my hardstyle lifts, which is why I enjoyed it. I approached the day with an open mind, ready for anything. Which allowed me to fully enjoy myself while adopting these new (to me) movement patterns with the bell. My body welcomed the choreography and the change of awareness. I liken this juggling to a crossword puzzle for my kettlebell practice in that it forced my brain to act/react in unusual and complex patterns. Both Gus and his wife Karen are so gifted in how they translate and coach K.A.T. Gus had us doing front flips, back flips, double flips and a host of tricky kettlebell juggling moves that at first glance, while watching him demonstrate, looked completely out of reach. I cannot recommend this workshop enough, especially to the RKC community. If you have the opportunity to work with Gus, GO FOR IT!"
—Gabby Eborall, CPT, RKC, CK-FMS, North Beach Kettlebells, San Clemente, CA

“This was an awesome workshop experience. Gus Petersen has done a great job of building the progressions so that anyone can learn and benefit from these workouts. Using only light kettlebells, the movements put tremendous work load on the CNS for an extremely stimulating and effective workout.”
—Paul Daniels, RKC Team Leader, The Body Warehouse, Rancho Santa Margarita, California

“Gus, Karen! What a fantastic day I had yesterday! Thank you for bringing what I call the ‘ultimate mindfulness kettlebell practice’ to Chicago! Although very physical, like all kettlebell practice is, this KB practice takes the mind to a higher level of concentration because the movements are very daring! Very challenging! I can’t find expressions to say how much I loved it. It was impressive to see your mind-body coordination ability (how you command your mind/body connection to such high degree of communication). I could see how this skill will help me be a stronger more coordinated dancer! Biker! Swimmer! Jiu Jitsu-er! Boxer! Juggling is something all kettlebell hardstyle practitioners must try! Juggling is a beautiful, strong skill to seek! But at the same time is FUN!”
—Minerva Wolfe, Truly Fit Gym, Urbana, IL

“Gus is by far one of the most incredible guys I have met. I met Gus a year ago when he assisted an HKC I hosted. The knowledge he brought to the workshop was incredible. After that I had multiple opportunities to train with Gus and his K.A.T. system. His instruction is second to none. I have since brought many of my own personal clients to work with Gus and his K.A.T. training. Gus brings training with kettlebells to a whole new level. I have seen my own personal movement and skill improve along with my clients simply by working with Gus. He has a way of bringing out the best in every client I have introduced to him. Just the way he inspires and encourages others to be their best is a quality few trainers have. Thank you Gus! I look forward to having you work with myself and my clients more in the future.”
—Aaron Pierson, SFG, Northern Colorado Kettlebells, Fort Collins, CO

 “What an awesome experience! Thank you for the opportunity to learn and grow in such a fun environment.”
—Megan Carey, Z-Health Master Instructor, Denver, CO

“If you are looking to ‘charge’ up your nervous system, improve coordination, and further increase your grip strength, get aboard a K.A.T. workshop. Gus & Karen have methodically created a step by step approach to introduce RKC practitioners to the art of kettlebell juggling. Adhering to hard style power breathing, Gus can teach a willing participant flips, devil's triples, helis and more. I highly recommend adding K.A.T. teachings into your toolbox and watch how other movements will improve!”
—Firmen Sowers, RKC La Jolla, CA

“If you're like me, you love traditional kettlebells. But if you're ready to go beyond to a new level of mental and physical conditioning, try Gus Petersen's K.A.T. juggling system. It's going to blow you away. [Gus is] a terrific teacher whose clear instruction and expert demonstration make learning this challenging system possible. He's also a visionary, who invented and perfected this powerful juggling system. [The techniques in the K.A.T. System] build upon each other to ensure that you're ready for more advanced moves. Finally, the techniques themselves are absolutely amazing. When you try them yourself, your excitement and enthusiasm for kettlebells will skyrocket. And your level of fitness will, too. Mine did.”
—Carol Anna, Denver, CO

Earlier this year, I finally admitted to myself that I was out of shape. Like most other white collar, middle age men, I spent far more time sitting at a desk working on a computer than taking care of myself. As a result, I was overweight and had all the associated ailments: a lack of energy, stiffness, and constantly sore muscles and joints. As part of turning forty, I decided to do something about it. So I contacted Gus Petersen about kettlebell training. We started out with hard-style kettlebell lifts, and Gus added his system of Kettlebell Athletic Training (K.A.T. juggling) into the mix after a few weeks.

The results have been incredible. In four months, I have lost over 30 pounds. My shoulders, arms, and chest have gotten bigger while my waist and stomach have gotten smaller. I have also got in much better shape. I am stronger, a lot stronger. The strength is not just a static, gym strength but a dynamic, explosive, whole body power. My reaction times and hand-eye coordination have also improved dramatically. The results have been most profound in my martial arts, which I have been practicing for 15 years. I am moving better and hitting harder than ever before.

So if you are looking to lose weight and to gain usable, functional strength, take my advice and learn to juggle kettlebells with Gus. It will be one of the best decisions you ever make.
—David Conrad, J.D., LL.M./Evergreen, Colorado

“There is a serenity point reached in facing your fears and dialing in on them in order to reach peak performance. It’s not so much about being a ‘tough’ guy as it is about being well trained. It’s about reflexively executing a skill when most would just want to curl up in a ball and wish the experience was over. There’s a lot going on in the mind during these times of mental and physical stress and the better we are at multitasking, the better we will manage the discomfort. To date, I have not found a drill which caters to the fine tuning of this skill as well as kettlebell juggling does.”
—Mike Connelly, SFG, Rebell Conditioning, Chicago, IL 

Read Mike Connelly’s complete blog post,"Kettlebell Juggling: An Essential Technique for All Athletes"

Register  Early-bird price is EXTENDED!!! ONLY $197!

STRONGFIRST: BOSTON SFG 2013

Last week I had the distinct honor of being an Assistant Instructor at the 2nd ever StrongFirst SFG Level I Kettlebell Certification. Four words come to mind to describe it: Strength, Pride, Wisdom and Electric. I knew going in that I was assigned to Team Farrington. I had the pleasure of meeting Ron ahead of time at a Primal Move workshop here at Five Points Academy. What I didn't know was that Five Points members Hannah Fons and David Rossi would end up as attendees on the same team as I. Bonus! Hannah had been training with me for a few weeks before the event and she absolutely destroyed it. David was re-certifying and did a killer job as well. Lauren Perrault and Matt Blankenship joined me in rounding out the assistant duties on Team Farrington. The Team was awesome. 

I was able to catch up with old friends and make a bunch of new ones. StrongFirst isn't a community. It's a family. 

I want to congratulate all the new SFG Level I instructors and the freshly minted Master SFGs. I've had the honor of working with most of those promoted and was extremely happy for them. 

Its unavoidable to come back from an event like this unchanged. I've returned stronger, smarter and truly inspired to grow. I am (and will always be) a student of strength.

Strength has a greater purpose.

-Fury out.