I’ve all the time been the sort of one that likes competitors and challenges. And occasions in my life often occur at an attention-grabbing time (principally late). I grew to become all in favour of Kung Fu at fifteen. Once I was twenty-two, I began taking part in volleyball. At thirty-one I picked up a kettlebell for the primary time and at thirty-six I grew to become a Beast Tamer. However clearly, issues didn’t go as linearly as I describe.
Over the ten years of my Kung Fu coaching, I can say that I grew to become an skilled at looking for depth, however I had by no means periodized something in relation to my coaching. Like my grasp all the time mentioned, “Once you’re drained, push just a little. Then when it begins to harm, maintain on just a little longer. Then when you’ll be able to’t take it anymore, do twenty extra repetitions.”
One thing related occurred after I began energy coaching to enhance my efficiency on the volleyball court docket. At some point I went with my spouse to the gymnasium. She was making ready for the SFG Level I Certification on the time. When her coach noticed me understanding, he commented, “There’s a closeted Beast Tamer.” We had a couple of laughs and I clearly keep in mind him saying, “You’ll be very robust in case you may practice.” I confess I didn’t like listening to that, but it surely was the spark that ignited my want to take up the Beast Tamer problem. I can say now with full certainty that as much as that time, I had solely labored out—by no means skilled.
The Journey to Beast Tamer
However life just isn’t a fairy story. 5 years and a few well being issues later, I began my journey to Beast Tamer. In January 2021, I began working with the identical coach who skilled my spouse. I signed up for the SFL Certification and deliberate to do the problem throughout that weekend. Having already executed StrongFirst kettlebell and barbell workshops, I knew some StrongFirst materials. Once I started coaching, my Beast Tamer lifts had been:
- One-arm kettlebell navy press: 40kg
- Tactical pullup: 28kg
- Pistol squat: 48kg
The beginning of our coaching collectively additionally got here with some points. This a part of the story is price noting: all my years of non-periodized coaching had contributed to a meniscus operation and a lumbar hernia.
The Drawback
After 9 months of coaching with my coach, I started coaching and programming by myself. I used to be nonetheless removed from urgent the Beast (48kg kettlebell). I used to be having hassle initiating the press with the 44kg kettlebell. I used to be in a position to rack it however as I started the motion it might roll, or I might lose pressure. I used to be caught at 40kg. I used to be in a position to do 4 repetitions with 40kg however not one with 44kg. It was irritating.
I made a decision to take the VICTORIOUS on-line course by StrongFirst Licensed Grasp Teacher, Fabio Zonin, and that’s when issues modified. From a stable basis, I used to be in a position to perceive the significance of the right order of pre-activation from the GLAG-P sequence: Grip, Lats, Abdominals, Glutes, and at last Press.
About one month later focusing solely on this method, the 44kg went up. Nevertheless it nonetheless wasn’t stable sufficient to strive the 48kg.
Let’s pause for just a little evaluation.
Contemplating my a few years of martial arts and realizing the significance of getting robust palms, fists, and forearms—I got here to the conclusion that I used to be not making good use of mine. I analyzed my press step-by-step and concluded that the Statue of Liberty drill, developed by Fabio Zonin, may very well be my ally.
Throughout this drill, the scholar should carry out an ulnar deviation growing the activation by irradiation of the forearm and triceps, which ends up in larger energy manufacturing. Basically, elevating the kettlebell like a torch.
I started incorporating this into my coaching after which sooner or later, I had an concept.
The Thought
I took a barbell from the squat rack and held it standing—like a spear. At first, it felt uncomfortable. I attempted to push the barbell in the same sample to a kettlebell press, which was not attainable. However finally, I discovered an efficient method to make use of it in my coaching. Beneath I’ll describe the drill that grew from this concept. This drill is for anybody who needs to develop their heavy press approach.
Now I provide you with, the spear drill.
The Spear
Think about that the barbell is a spear, and it’s essential to raise it and “stick” it to the ceiling. Your fist will probably be flexed in an ulnar deviation, like Fabio’s torch, however you’ll press holding the bar upright.
First, place the barbell close to you resting on the ground in entrance of your chest together with your hand at chest peak—precisely just like the kettlebell rack. Then decrease the peak of the handgrip to be able to enhance the activation of the lats. Provoke the pre-activation sequence: Grip, Lats, Abdominals, Glutes, after which begin your press.
After a couple of weeks of coaching the spear drill, I reached some conclusions. The decrease the handgrip on the bar, the extra pressure you’ll generate and the more durable it will likely be to carry out, particularly on the very starting of the motion. However that is good as a result of the elevated issue will carry your hip drive into play. With this decrease hand place, place the bar, set your grip, and run the GLAG sequence however earlier than you press, shift your hip to the aspect of the bar.
Precautions
Concentrate on your environment whenever you do that drill. Take note of the peak of your house to keep away from breaking lamps or damaging ceilings. Discover the place your toes are as a result of the “spear” will return to the bottom after the press is accomplished. Know precisely the place the touchdown web site of the bar will probably be.
Utilizing and Specializing the Spear Drill
Lastly, in case your fist is sore, particularly within the space between the thumb and the start of the radius, this can be a critical indication that your native energy is probably not appropriate for the bar you might be utilizing. On this case use a 15kg bar to start out, or perhaps a 10kg bar.
One other suggestion is to make use of the assisted Band Pull-Press drill that will help you, additionally developed by Fabio. Tie a band round a hard and fast bar or a rig. Let it hold down close to your free hand. The second you fireplace your press, pull the band. It will assist the bar rise and enhance the activation of the unloaded aspect, creating extra stability within the motion.
Another choice is to make use of a clubbell instead of the bar and even do solely the eccentric section of the motion. On this second instance, increase the bar with each palms, place your self appropriately, as in case you had been within the lockout place, after which benefit from the descent with one hand—holding a most quantity of pressure within the physique to reap the benefits of this section.
You should utilize this drill in two methods:
- Motion preparation for the kettlebell press
- A primary drill to boost your press energy based on your wants
Right here’s how I used it.
The Program
Excessive quantity days
- 1-3 units of two to 4 reps with a 15kg bar earlier than urgent a kettlebell
Bear in mind the concept is to interact and activate the muscular tissues used within the press (palms, wrists, forearms, triceps, and again), sharpening the motion and making ready you for extra work with the kettlebell.
- 3-6 collection of 1 or 2 reps max (as the primary work of the day) with a 20kg bar.
In the event you’d like to make use of a fair heavier bar, you’ll be able to add small weights to extend the load, however make sure to take a great quantity of relaxation between units. I used a fairly heavy load as a result of the intent was to extend neural stimulus and the flexibility to generate muscle pressure, in addition to the standard of {the electrical} sign. This triggered an enchancment in my motion sample and elevated the standard of pressure manufacturing. Beneath you will discover the format of my weekly kettlebell navy press quantity paired with the spear drill.
Monday
- One-arm kettlebell press: 30-45 reps per aspect divided into 4 zones, starting from 60% of your one-rep max (1RM) to 90% 1RM
- Spear drill: 1×4, 1×3, and 1×2 with the 15kg bar
Wednesday
- One-arm kettlebell press: 20-30 reps per aspect divided into 3 zones starting from 70% 1RM to 92.5% 1RM
Friday
- Spear Drill: 3×2 and three×1 with 20kg bar
- One-arm kettlebell press: 15-20 reps per aspect divided into 3 zones starting from 55% 1RM to 75% 1RM
Now, again to the Beast Tamer preparation.
After discovering the spear drill, I used it twice per week and progressively improved my approach within the heaviest areas of the press. The certification was rescheduled twice in 2021, which gave me extra time to develop and use the spear drill.
Another issues to contemplate had been my coaching schedule and accidents all through my preparation. Solely my spouse and I work at our gymnasium, V2 Centro de Treinamento, and my coaching schedule was typically from 9:00 a.m.-11:00 p.m. Typically technical errors occurred because of tiredness inflicting irritation in my elbow, plantar fasciitis, a lumbar hernia, and neural impingement.
These accidents made me bodily unable to coach because of ache, and I needed to resort to excessive drugs.
Typically it’s essential to take a step again to go ahead two.
January 2022, a 12 months after beginning my preparation, I needed to make some important selections with solely three months till the SFL Certification in March. I made a decision to evaluation my coaching quantity, in addition to all my planning. I included extra technical routines and relied on a wavier periodization. In spite of everything my greatest pullup and press had been nonetheless solely with 44kg. One thing wanted to alter.
I put collectively one final energy program that was solely centered on the press and pullup. I decreased the frequency of the fundamentals to as soon as per week and began specializing in different facets comparable to enhancing sleep high quality, diet, and lowering every day stress. I used to be very proud of these selections.
In early March, I made a decision to retest. My press and my pullup went up—so did my pistol squat. It was an thrilling day. I spent the remaining time finishing a easy routine, sustaining good stimuli, and making ready for the certification.
Contemplating all of the occasions concerned main as much as the SFL Certification, I had plenty of anticipation. I examined all three actions yet one more time earlier than I challenged the Beast Tamer and felt assured going into the weekend. As a result of nervousness of the second, my press was not fairly as I anticipated, however in the long run all the things went properly. The Beast Tamer problem was tamed.
Closing Ideas
The spear drill has modified the best way I strategy the kettlebell navy press. Finishing it requires hand, fist, and forearm energy and has helped enhance my physique consciousness throughout the press. Making good use of your energy requires observe, approach, and time. And I can guarantee you that this drill will ship.
Right here’s a suggestion for many who need to enterprise in direction of a heavy navy press—use the spear drill. You can begin with a lightweight bar assisted by elastic bands, a dumbbell, or revisit the variations I discussed above. Discover the motion. I’m positive you’ll just like the outcomes. Not solely when it comes to growing your urgent load, however the enchancment of your total urgent approach.
Bear in mind, respect your adaptation time. Development just isn’t all the time linear. I discovered that heavy coaching was not all the time helpful and that my greatest actions didn’t happen on days I “felt” rested. Total, my most respected classes didn’t come from my greatest coaching periods. Problem your self. You’ll prefer it—or not less than you’ll get to get to know your self higher.
He went on to finish one other Workshop in 2018 and in addition took the Floor Power Technique certification. After assembly individuals within the StrongFirst group he found the Beast Tamer problem. This was the lacking spark. After plenty of rescheduling, he accomplished the SFL Certification in March 2022 and earned the title of Beast Tamer. In June 2023, he accomplished the SFG Stage I after which earned his SFG Stage II in October. Vinicius additionally attended the StrongFirst on-line course Victorious. His objective is to change into an Elite StrongFirst Licensed Teacher in 2024.
Vinicius owns a studio together with his spouse, who can also be a StrongFirst Licensed Teacher, and the primary focus is on energy coaching and serving to individuals with their well being journey.
