A few years in the past, StrongFirst Licensed Grasp Teacher Jon Engum printed an article utilizing his Deep Six follow that examined an teacher candidate’s readiness to cross the SFG Level I Certification.
The plan is straightforward: 3-5 rounds of a fancy composed of the six basic kettlebell abilities: swing, snatch, clear, navy press, squat, and get-up. The coaching should be carried out with an SFG snatch take a look at 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 alternative aspect and repeat. It’s grueling, efficient, and enjoyable. I cherished 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 incredible development for operating the Deep Six in a single group follow. As I learn it, my gears began turning, and I instantly started experimenting with turning his single group follow right into a six-week periodized coaching program. What adopted was just a few 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 quantity. The aim of the development is to provide the scholar 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’ll press for at the least six to eight reps. If the scholar has any faults of their method, it should decide the load they use for this program. The cleans or snatches are often what will get the newbie college students. Week one is just working via the lifts individually. By the primary or second coaching day, we all know whether or not the scholar can deal with the kettlebell they’ve chosen. If they’ll’t, then we merely go down a half or full kettlebell measurement, relying on what appears finest.
The Program
Programming observe: I selected to program two to a few rounds as a result of in contrast to Jon’s unique plan, this one should keep in mind the overall stress the scholar will probably be below for the entire coaching cycle. It’s sensible to remember the cumulative impact this program could have. My expertise is that almost all college students have a tough time even with an inexpensive sized kettlebell and stable method. 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 recuperate and adapt.
The Development: The place to go from right here?—The Iron Monkey Deep Six Problem
At Iron Monkey Energy, we’ve got the Iron Monkey Deep Six Problem. A scholar should full all six weeks of this system with a kettlebell under their snatch measurement to earn their Inexperienced Stage 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. Once 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 girls 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 scholar’s readiness for the StrongFirst Stage I Kettlebell Certification (SFG I). It’s a stable program and I’ve discovered it to be an correct take a look at. I’ve coached 5 folks for the SFG I utilizing this program. Right here’s what I’ve discovered: If the scholar accomplished the Deep Six with a snatch measurement kettlebell or bigger, they handed the certification. If they might solely full the Deep Six with a kettlebell lighter than their snatch measurement, they didn’t cross the snatch take a look at. Nonetheless, all however one was capable of submit a video and cross the certification inside ninety days. This program can be utilized in two methods: to coach and cross the SFG I and/or as a litmus take a look at for whether or not you’re even able to sign-up.
No matter you select…
Energy to you!
Program design is one other ardour of his and he dedicates plenty of time to studying from one of the best—particularly StrongFirst and Pavel. He attended the All-Terrain Conditioning™, PlanStrong™, and Sturdy Endurance™ seminars and credit them for basically influencing how he applications.
Jason is the proprietor of Iron Monkey Energy, a StrongFirst fitness center in New York, and father of two kids. He’s additionally the president of the Iron Monkey Energy Weightlifting staff and a aggressive masters athlete and coach.
