The SFG I is a difficult certification, but when I can do it, nearly anybody can. I used to be by no means essentially the most naturally gifted athlete. However with an clever and constant strategy to coaching, I used to be capable of flip up on the occasion very effectively ready for what was to return.
My preparation for the SFG I actually began a number of years earlier than I even signed up for the certification, after I launched into a journey to grab heavy kettlebells.
I used to be intrigued by some dialogue that was had on the StrongFirst Forum about how snatching may make up most (if not all) of 1’s resistance coaching if the objective is common bodily preparedness. Two of essentially the most outstanding voices on this dialogue have been former StrongFirst Licensed SFG I Teacher Al Ciampa and former StrongFirst Licensed SFG II Teacher Harald Motz.
This text outlines the protocol that I’ve been following for a while now, that has enabled me to comfortably snatch effectively over half-bodyweight for some good quantity. It additionally ensured that I used to be bodily strong sufficient to not solely go the SFG I, however to totally admire and benefit from the expertise.
I additionally embody the peaking protocol that I used for the 5-minute snatch check. This took the overall energy and conditioning that I developed with common heavy snatches and utilized it to the precise calls for and tempo of the 5-minute check.
Earlier than we go on, a phrase of warning on making ready for the SFG I. Whereas I completely consider that snatches could make up the lion’s share of 1’s coaching, keep in mind that the snatch check is just one small a part of the three-day course.
Assessment the requirements for all six examined actions, and sprinkle in common straightforward observe for them. Discover a StrongFirst Certified Instructor in your space to overview your actions. I used to be very lucky that Claire Sales space, StrongFirst Licensed Senior Teacher, reached out to me providing to assist me dial them in.
If you’re notably weak at any of the actions, I’d suggest following a structured power coaching plan for stated motion(s), alongside the snatch-focused strategy that follows.
“A+A Gentle” Snatch Protocol
A quick notice on the present working title of this snatch protocol of mine—the quantity I’ve settled on is actually about half of what Al Ciampa initially advisable to me after I first sought out steering on A+A snatch coaching (A+A = alactic + cardio).
In observe, A+A coaching consists of transient intervals of intense work utilizing the alactic power pathway, damaged up by lengthy restoration intervals that use the cardio power pathway to replenish creatine phosphate.
When completed for larger quantity, A+A classes might be fairly prolonged. Nevertheless, my very own protocol has allowed me to reap the advantages of the sort of coaching with a a lot smaller time funding.
To pick out your preliminary working kettlebell, I counsel doing a technical rep max (TRM) check in your non-dominant arm. We’re searching for a kettlebell that represents a 10-20TRM. If doubtful, err in direction of the lighter aspect. Know that you simply’ll be going heavier ultimately, so you needn’t let your ego get forward of you.
Because it occurs, whereas I got here to the 10-20TRM conclusion on kettlebell choice a few years in the past, Pavel additionally suggests the exact same factor in Kettlebell Axe.
Practice 2-4 instances per week utilizing steps one and two beneath to ascertain what a given session would seem like.
The first step
- Roll a die to ascertain the quantity (by no means carry out the identical quantity in two consecutive classes, rolling once more as wanted).
- NL = variety of lifts (i.e., whole reps per session).
*Word that the quantity prescriptions are the sum of either side. E.g., 8 x 5 = 4 units of 5 on either side for a grand whole of 40 NL.
Step two
- Roll a die once more to ascertain whether or not to grab or half snatch. That is elective, however I feel there’s loads of worth in half snatching, and few individuals appear to speak about it. The half snatch might have completed extra for my urgent power than any press-focused packages.
I normally prepare timeless, however utilizing a stopwatch to dictate relaxation intervals is an choice. 5 snatches each 90 seconds, and 5 half snatches each 2 minutes present acceptable work to relaxation ratios.
The purpose is to comfortably carry out 20 x 5 of snatches inside half-hour. If coaching half snatches, 20 x 5 inside 40 minutes is extra acceptable given {that a} half snatch takes longer per rep.
After I obtain these time frames, I swap out units 5 to eight of every session with a kettlebell 4kg heavier ((20NL whole). When the goal time frames are achieved once more, I swap out units 9 to 12 with a heavier kettlebell. This continues till solely the primary 4 units stay with the lighter load. These are the final to be swapped out.
I wait till I’ve completed at the very least 5 20-set classes in every load bracket earlier than progressing. This can be a gradual and regular strategy.
I counsel reviewing the development in Pavel’s Kettlebell Simple & Sinister for shifting up in weight, as that is the place I drew inspiration from for this methodology.
The desk beneath gives a visible illustration of this development system. I began it as written with 28kg snatches in October 2022. With out dashing, I reached Load Bracket 2 proven beneath with the 36kg and 40kg kettlebells in February 2024 at a body weight of ~75kg.
Now let’s go over how I constructed upon my snatch protocol and peaked for the SFG snatch check.
5-Minute Snatch Check Peaking Protocol/Dying March
This peaking protocol might be discovered on the StrongFirst discussion board. Al Ciampa is the genius behind this strategy, however the submit outlining the protocol was shared by Anna Cannington, StrongFirst Licensed Staff Chief, as beneath:
OK with Al’s permission, right here is the peaking protocol he gave me final yr as I used to be making ready for the TSC. It labored brilliantly!
3x every week, do 2 min of snatches together with your TSC bell, within the correct cadence… don’t push it. Relaxation 10min. Then do 1-3min of snatches with: session 1: subsequent decrease bell; session 2: TSC bell; session 3: subsequent bell up. Relaxation about 1:2-3. Work till you’ve had sufficient (significantly). Do wherever from 3-10 rounds of this loss of life march. You’ll know if you’ve had sufficient.
What follows is strictly how I utilised the Dying March protocol. I did two weeks of this (so six classes), with the third week being a simple week of sunshine observe, culminating within the SFG I weekend.
Start every session by setting a timer for two minutes. Together with your SFG snatch check kettlebell (24kg for me), snatch on the correct cadence as many instances as you possibly can. Every rep should meet the SFG requirements and a minimal of 40 reps is required.
After the two minutes are up, relaxation for 10 minutes. Then, full every coaching session outlined within the desk beneath:
Some Recommendation
Comply with Al and Anna’s steering: you’ll know if you’ve had sufficient. I did as few as 4 rounds after the 10-minute break and as many as 7.
I like to recommend not trying the following spherical of 1 minute when you’ve got any doubt of snatching for 20 reps (even with the 28kg). You’re peaking for a snatch check. You can’t be going any slower than 20 reps per minute. So, prepare prefer it.
For the preliminary 2 minutes together with your SFG snatch check kettlebell, you might want to full at the very least 40 reps. For the 1-minute Dying March, you want at the very least 20.
Conclusion
I firmly consider that the 5-minute snatch check is barely dreaded, as a result of so few individuals snatch sufficient by way of quantity or weight. If the heaviest that you’ve got ever snatched is your snatch check kettlebell, then that kettlebell is at all times going to really feel heavy, and the 5-minute check will probably be daunting.
The bottom I constructed snatching heavy kettlebells ensured that I used to be very well-conditioned for the quantity of labor required on the SFG I Certification.
Al Ciampa’s peaking protocol constructed upon this base and ready me bodily and mentally for the tempo required to efficiently carry out 100 snatches in 5 minutes.
The snatch check was definitely an uncomfortable ordeal given the fatigue that had constructed up over the weekend. Nonetheless, I handed the check with about 15 seconds to spare. I wasn’t attempting to finish the 100 reps in report time. Slightly I merely caught to 10+10 on the high of every minute (10 left, swing swap, 10 proper, park the kettlebell).
I invite readers to deal with the snatch as “the Tsar of kettlebell lifts” that it’s. Commit extra of your coaching to this motion. Take your time. Assume years reasonably than months.
Whether or not you utilize my protocol or one other strategy is your selection. In the event you take this path although, not solely will your snatch assessments turn into much less daunting, however you’ll turn into much more resilient in opposition to no matter bodily calls for life throws at you.
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Harry Westgate is a private coach primarily based in Tyne and Put on, North East England. He’s a StrongFirst Licensed SFG II Teacher providing in-person instruction to these native to Newcastle upon Tyne and Gateshead, in addition to on-line teaching for these primarily based elsewhere.
A former aggressive newbie boxer, Harry nonetheless spends a few of his free time training the hanging martial arts of boxing and Muay Thai. His power and conditioning observe is constructed upon the arduous fashion kettlebell snatch, and he commonly snatches a 40kg bell at a body weight of effectively underneath 80kg.
Harry’s teaching observe focuses on serving to individuals from all walks of life and occupations to turn into as robust, well-conditioned, and pain-free as doable, in order that they could get pleasure from long-term well being and health.
Minimalist in nature, Harry’s strategy to coaching ensures that his college students get the utmost profit from their coaching with out extreme train choice and overly time-consuming exercises. As an alternative, Harry teaches individuals to do sufficient of their classes to get the specified stimulus, whereas leaving them with loads of time and power to are inclined to their different priorities and duties.
