Friday, October 20, 2017

Here's what we'll be doing in the Hardstyle Hardstyle Strength and Conditioning Class


Here's Jeremy's description of the Hardstyle Kettlebell class starting next week. Be there if you can.

By Jeremy -

Strength is like a cup. It’s the cup that all other physical qualities are held together by and pour out of. The more strength an individual has (the larger the cup) the more physical qualities they can express (to a point).

As a teacher for StrongFirst, I wholeheartedly believe that strength is the master quality and should be the number one training focus for most individuals. Deadlifting 2-2½x BW, squatting 1-2x BW, military pressing ½-1x BW and performing 10+ pull ups should be standard goals for most people who want to get through life and handle any task that comes their way.

This is what my Hard Style Strength and Conditioning class is all about: building up your general strength using StrongFirst training methodology to make the return on investment for training as high as possible.

  • Bodyweight, kettlebell, and barbell lifts will be the tools used to teach high-tension (slow) grinds, and kettlebell/bodyweight quick lifts (ballistics) will be used to express speed and power. 
  • Plan Strong, Pavel’s reverse engineered approach to the USSR’s weightlifting methodology that gave them storied Olympic success, will be used for most strength training planning as well as some time-honored and tested powerlifting plans. 
  • Strong Endurance, Pavel’s approach to anti-glycolitic training, will be used for conditioning with some peaking for the Secret Service Snatch test. 

Typically, 8 week blocks will be used to switch up the tool and method of training. Kettlebells will be first tool we will focus on, bodyweight training second, and then barbell training. The barbell lifts consist primarily of the powerlifts like deadlifts, squats, bench press, and military press. No Olympic lifts will be used due to their mobility requirements and highly technical nature.

This will also serve as a preparatory class for the Tactical Strength Challenge (TSC), which is held in April and October each year.

Jeremy's Hard Style Strength and Conditioning class will be held MWF at noon starting Monday, October 23 (that's next week).



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

squat 5-3-3-3x3

Accessory/Skill

2 pull-ups + 2 dips between strength sets

Group Workout

6 rounds:
5 1-arm Kettlebell Swing 
5 Kettlebell Back Squat 
*Switch arms each round
then 

3 rounds:
6 3/1000 Bodyweight Row
12 Kettlebell Halo + Extension
6 Pull Up scaled to full ability 

then

2 minute anchored squat



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