A few years in the past, StrongFirst Licensed Grasp Teacher Jon Engum printed an article utilizing his Deep Six observe that examined an teacher candidate’s readiness to go the SFG Degree I Certification.
The plan is straightforward: 3-5 rounds of a posh composed of the six basic kettlebell abilities: swing, snatch, clear, navy press, squat, and get-up. The coaching have to be carried out with an SFG snatch check kettlebell (with out placing it down): 5 swings, 5 snatches, 5 clear and presses (lengthy cycle), 5 squats, one get-up from the highest down (also referred to as the get-down), then again up. From there, switch the kettlebell to the other aspect and repeat. It’s grueling, efficient, and enjoyable. I liked it.
Later he wrote a follow-up article, “A Group Lesson Plan for Conquering the Deep Six,” that tailored the Deep Six for group coaching. Right here Jon outlined an important development for working the Deep Six in a single group observe. As I learn it, my gears began turning, and I instantly started experimenting with turning his single group observe right into a six-week periodized coaching program. What adopted was a couple of years of tinkering and experimenting with myself and plenty of college students. The results of this experimentation is the next program.
This system progresses in a linear step cycle. The burden and reps keep the identical, the one factor that adjustments are the density and the amount. The aim of the development is to offer the coed time to regulate from the stress of a single train to finishing all six kettlebell abilities within the advanced.
The advice for our college students is to make use of a kettlebell they will press for at the least six to eight reps. If the coed has any faults of their approach, it is going to decide the load they use for this program. The cleans or snatches are often what will get the newbie college students. Week one is solely working by means of the lifts individually. By the primary or second coaching day, we all know whether or not the coed can deal with the kettlebell they’ve chosen. If they will’t, then we merely go down a half or full kettlebell measurement, relying on what appears greatest.
Programming word: I selected to program two to a few rounds as a result of not like Jon’s unique plan, this one should consider the whole stress the coed will likely be below for the entire coaching cycle. It’s sensible to bear in mind the cumulative impact this program could have. My expertise is that the majority college students have a tough time even with an affordable sized kettlebell and stable approach. You may additionally discover that some days seem to again off from the linear escalation of density. That is intentional because it creates a waviness of load and stress. Deliberately placing in a valley helps the central nervous system (CNS) to get better and adapt.
The Development: The place to go from right here?—The Iron Monkey Deep Six Problem
At Iron Monkey Energy, we now have the Iron Monkey Deep Six Problem. A pupil should full all six weeks of this system with a kettlebell under their snatch measurement to earn their Inexperienced Degree Two Pin. Then in the event that they full the Deep Six with a snatch measurement kettlebell or bigger for 3 or extra rounds, they earn the Iron Monkey Deep Six Pin. After they full three or extra rounds with a kettlebell two sizes up from their snatch measurement (for many males it is a 32kg and for most ladies a 24kg), they earn a plaque with their image and title positioned on our Wall of Energy.
A Coaching Program for the SFG I
Should you learn Jon’s article, you’ll recall that his unique intention was to check a pupil’s readiness for the StrongFirst Degree I Kettlebell Certification (SFG I). It’s a stable program and I’ve discovered it to be an correct check. I’ve coached 5 individuals for the SFG I utilizing this program. Right here’s what I’ve discovered: If the coed accomplished the Deep Six with a snatch measurement kettlebell or bigger, they handed the certification. If they may solely full the Deep Six with a kettlebell lighter than their snatch measurement, they didn’t go the snatch check. Nonetheless, all however one was in a position to submit a video and go the certification inside ninety days. This program can be utilized in two methods: to coach and go the SFG I and/or as a litmus check for whether or not you’re even able to sign-up.
No matter you select…
Energy to you!