My Background
I’m a 55-year-old male (schoolteacher by day) who weighs 177 kilos and stands simply over 5’9”. The main target of my forties, actually, was CrossFit. This included eight years of WODs, Metcons, and hero exercises. I discovered rather a lot, attaining a number of certifications together with CrossFit L1 and L2, weightlifting, gymnastics, and a myriad of different CrossFit persevering with schooling programs. I coached for six of these years at an area “field.” It was a household affair and introduced my household collectively in health.
Again then, the CrossFit kettlebell course had pale out, however fortunately my coach had spent a protracted weekend with Jeff Martone simply earlier than that occurred. He integrated kettlebells into loads of our energy coaching (and Metcons) on the health club. I bought hooked.
Fairly quickly I used to be studying loads of Pavel’s work, shopping for most (possibly all) of his books, listening to him on the Tim Ferriss and Joe Rogan podcasts, and studying StrongFirst articles. I bulked up my very own kettlebell assortment at residence to experiment and prepare exterior the field. Ultimately changing into often known as the “kettlebell man” on the health club, consistently touting their easy magnificence and Pavel’s ingenious protocols. Ultimately, my son and I took a day lengthy StrongFirst workshop with the “Pink Gorilla” in New Hampshire. Then, throughout Covid, I traded the double-under, Metcons, and field jumps for StrongFirst protocols and philosophy with kettlebell swings, rucking, body weight actions, and barbell work.
And so developed my energy coaching in my fifties.
Earlier than I took on the February Swing Problem
Within the nook of the lounge of my Vermont home, an outdated and slender, two-story residence in Burlington, reside an array of six kettlebells—12 via 32kg. They reside on the head of the small room for all who enter to see. I typically consider it as what Pavel refers to as my “braveness nook.” I don’t cover my kettlebells in order that I can’t cover from them; although the handles boast chalky residue, none put on mud.
Typically, they garner feedback reminiscent of, “Fairly a group.” The response, in my head, is all the time the identical, “Probably not. Not but.”
Others remark, “What are you coaching for?”
Once more, in my head, and typically joking with my son, the reply is, “To be more durable to kill.” I don’t say it out loud exterior our circle as a result of loads of of us don’t fairly “get” such a remark, pondering it violent or odd. However I feel day by day about coaching for all times and its endlessly variable challenges.
It’s not likely a joke, as a result of one thing occurs swinging these kettlebells a number of instances every week. One does turn into more durable and extra resilient. StrongFirst may label it the “what the heck” impact. And although I’m no Jason Bourne (nor Derek Toshner nor Fabio Zonin), I can elevate heavy stuff and do exhausting issues, thanks, partially, to dealing with these heavy iron kettlebells day out and in.
Some benchmark coaching earlier than the problem included day by day mixtures of kettlebell swings or lifts, often Simple, AXE, or Q&D swing protocols with a 32kg kettlebell and rucking with a 30-pound pack for two.3 miles 4 days per week. I complemented these coaching modalities and buildings with body weight workout routines reminiscent of pullups and handstand strolling. I additionally started deadlifting once more after a year-plus hiatus, lifting 225lb for five×5 units a couple of times every week, and even hit a 290lb elevate on the prime of a spontaneous ladder sequence in my unheated storage early one sub-zero morning in January, though that pull wasn’t as “buttery” as I wished. I hike, ski, and preserve comparatively match. I’m not a beast, only a man desirous to be “more durable to kill” in life.
I did full a fundamental Easy check on January 28, however my notes learn “a bit sloppy,” missing snap in a number of swings, “Iron style in throat,” and a little bit of lung burn. Room for enchancment, as all the time.
When the February problem e mail dinged my inbox on January 30, I had already been coaching constantly. I had some tangible targets however wished to finish the Easy check with a 32kg kettlebell and the SFG snatch check for my gender and age group (utilizing a 20kg kettlebell) someday in mid-winter. However then got here that e mail, and it sparked a fiery intention in me. It appeared as a lot a psychological endurance check as a bodily one.
The e-mail learn:
For the 29 days of this bissextile year, in February carry out 100 swings and 10 get-ups day by day.
Pointers for “Leap into S&S”:
- That is along with not instead of your “recurrently scheduled coaching.”
- Use a weight 70-80% of your typical swing weight.
- Use 70-80% energy and depth.
- Set a baseline by performing a Timeless 10×10 together with your working weight on February 1st.
- Fluctuate the units, reps, and sequence.
- Obey the StrongFirst cease indicators.
- Go lighter as wanted.
- Take pleasure in!
May I am going for therefore many unbroken days and nonetheless abide by StrongFirst ideas? May I get stronger and keep away from overtraining?
May I turn into more durable to kill quite than exhausted and susceptible?
Accepting the Problem
“Why not?” I assumed.
The February problem appeared an ideal approach to sharpen my coaching focus and check my adaptability, providing a transparent path to elevated quantity through sound underlying energy ideas and cease indicators: consideration to type and price of perceived exertion (RPE), load waving, and anti-glycolytic coaching. It may additionally tidy up my Easy efficiency by getting extra time with kettlebells in hand, and possibly it could higher put together me to “personal” the snatch check at 20kg.
I re-read the e-mail a number of instances, noting the concepts about swinging a lighter kettlebell on days when the 100 had been supplementary or complementary to different coaching. The mathematics put me at a 24kg kettlebell as a go-to for complementary swings. I additionally famous the encouragement to “play” and blend it up by waving weight and altering up units, reps, and timing.
“Let’s go,” I stated to myself.
On February 1, I rucked with my 30-pound pack for about two and a half miles within the early morning, after which accomplished 100 one-arm swings, performing 5 reps OTM (on the minute) for 20 minutes and 10 normal “Easy” get-ups.
The problem started with out a lot bother.
Then the grind set it. Deep into the primary week, I used to be swinging, rucking, and mixing in some body weight work. I used to be drained, with out query. My son, with whom I share a health ardour, texted me, “How’s your posterior chain?”
“Fatigued, however not injured,” I wrote again. The rise in sheer quantity was a rugged instructor.
By the top of the second week there have been mornings, rucking uphill, I simply felt gradual. “Gradual, however not broken,” was my thought. “However diminished?” Bits of Pavel’s knowledge hummed in my thoughts. And I mentally translated the StrongFirst cease indicators to my rucking. I didn’t wish to prepare gradual to be gradual. I didn’t wish to commerce energy simply to finish a grind. So, subsequent ruck, I saved watch on an enormous outdated clock that hangs on a brick constructing close to our home, one which I cross on the best way in and out every morning. My time didn’t waver from one ruck to the subsequent. My physique was drained, however my respiration wasn’t labored.
Objectively, I wasn’t slowing down. I used to be in, most likely, hormesis. My physique was taxed however adapting and rising. To embrace the adjustments, I made up my mind to maintain the rucks within the combine, however dropped the periods to 3 as an alternative of 4 within the third week to stave off coaching gradual or overtraining.
I additionally started extra “creatively” waving masses and protocols with my swings. Inside the AXE protocol, I threw in two-armed swings with my 32kg kettlebell, and typically I snatched the lighter kettlebells in a waved session. For instance, I’d arrange 5 kettlebells and transfer up and down the road for 2 units of one-armed swings at every kettlebell for 20 or half-hour, typically snatching the 16kg, 20kg, and 24kg kettlebells. By February 28, I snatched a number of with the 28kg kettlebell as properly. On a number of days I returned to a fundamental S&S or Q&D protocol utilizing the 32kg kettlebell, and typically the 24kg, the advisable lighter weight.
About that point, with my swing groove “greased,” I used to be impressed to finish a snatch check (for enjoyable) whereas visiting my daughter. She has a 16kg kettlebell in her condo, so one morning I simply snatched units of 20 OTM, ending with get-ups, after which snowboarding the remainder of the day together with her. The day after that I swung that very same 16kg for 100 unbroken one-arm swings in units of 20, earlier than transferring into my get-ups mixed with some presses.
The next week, the fourth week in, I tailored the coaching exterior my swings once more, changing weighted rucks with longer mountain hikes and a return to sooner legs on steeper terrain.
After which got here February 28. Another day of 100 swings.
“How are you feeling?” my spouse requested.
I hesitated. Drained. Certain. But in addition, good. Achieved. And like I might exit and performance on the earth no matter my coaching. I wasn’t limping or slogging via my days. And, fairly actually, the top felt bittersweet. That night, I made a decision to finish the essential S&S protocol within the morning for my closing 100 swings—a becoming cap for the problem.
The Outcomes
After waking up and consuming my espresso on February 29, I modified my thoughts in regards to the S&S plan. I felt fairly good, so why not simply attempt a snatch check? I informed myself that if the primary minute didn’t reveal high quality type and energy, I’d simply flip it right into a Q&D snatch session. And, actually, such a check on the finish of such a protracted bout of coaching could be testomony as to whether the coaching itself stood up and if I had correctly attended to StrongFirst ideas, philosophies, and cease indicators.
I chalked my arms and turned up the music. Loud.
5 minutes later I’d accomplished one in all my smoothest snatch checks thus far. No burning lungs or hacking cough adopted, solely my 10 get-ups after a pair minutes relaxation. Then I loaded up my truck and headed to the mountains for a three-mile winter hike within the mountains with my canine.
Problem accomplished. Take a look at accomplished. Purpose accomplished.
In reviewing the month, I feel again to a February 6 e mail I acquired from StrongFirst, quoting Pavel: “Understanding is a delaying tactic…” The e-mail then elaborated, extrapolated, and unpacked the quote with a learning-to-swim analogy. It’s not a Nike problem of “Simply do it…” however there’s something to mastering ideas underneath duress, which the problem offered.
It made sense.
After I take into account the completion of the three,000+ swings, I consider it like this: although I feel I perceive Pavel after I learn his work or view his lectures, I’m no grasp of programming. Merely committing to the 100 or extra swings and 10 get-ups day-after-day of the “easy problem” along with (and typically as) my common coaching, pressured me to reside and follow sound philosophy like monitoring my RPE. StrongFirst’s most elementary pointers such because the speak check, correct type, and energy output used as barometers inside their “do that” protocols pushed me. It made me a greater athlete, a extra exact coaching practitioner, and a greater thinker in regards to the coaching, together with the why and the way.
The why and the way got here from doing. And doing turned the why and the way.
Subjectively, the month sharpened my physicality, growing my health. I base this assertion on a number of observations.
First, the perceived weight of my kettlebells, particularly the heavier ones, felt lighter in my arms on the finish of the month, reminiscent of after I spontaneously snatched the third reps of the 28kg throughout periods of the AXE protocol. I equate this to only a barely denser posterior chain from all the quantity. The kettlebells floated extra simply.
Second, my respiration turned extra relaxed in my normal coaching periods because the month progressed, reminiscent of after I returned to a basic S&S session, revealing an elevated cardio capability. The actual reveal for me got here close to the top of the problem, after I pushed that closing AXE session on February 28 from a deliberate 20 minutes to 30, primarily based on the speak check, type high quality, and energy output, after which my closing snatch check. It was a simple day. My restoration was fast, and I moved easily right into a multiple-hour hike within the snowy Inexperienced Mountains.
Third, although my weight remained fixed, my shirts do really feel barely tighter across the chest and shoulders, and my pants are snugger over the quads, hips, and glutes.
Subsequent, I might remark that the psychological positive factors additionally appear substantial. I discovered flexibility with objective inside my programming—getting in an “additional” or “normal” 100 swings day by day takes some prep, but in addition some decided listening to at least one’s physique. This appears analogous to a rule in poetry: repetition with variation. I consider Robert Frost’s adage about free verse, with out type for operate, he chided, you may as properly be “enjoying tennis and not using a web.” Therefore the eye to the baseline of 100 swings throughout the protocols, utilizing the essential StrongFirst ideas to information correct execution.
Objectively:
- I accomplished over 3,000 swings all through the month of February.
- I efficiently and confidently accomplished a snatch check on the requisite weight for my age group.
- I re-tested and toned up my Easy check on the morning of March 3, with out sloppiness or lung burn, and with a metronomic 50:50 work to relaxation ratio on the swings.
- I pulled that very same 290-lb deadlift that I’d lifted in January, however easily and confidently, on two separate, subsequent days, as a kind of “let’s see” metric. The primary elevate occurred on March 1, the day following my swing problem completion, and once more on March 3, the afternoon after the Easy check. I knew I might more than likely hit it as soon as, however hitting it on two days, comparatively shut collectively after a coaching session revealed that I used to be buying “any day” versus “good day” energy.
Reflecting on Pavel’s phrases “understanding as a delaying tactic” and this problem, jogs my memory of a typical Zen adage in regards to the pitfalls of making an attempt too exhausting to “get” one thing with overplanning and overthinking. It goes one thing like, “Simply sweep the ground.” By focusing your full consideration on the act of sweeping, the understanding will naturally come.
I recognize and am grateful for StrongFirst, whose instruction has given me construction with insightful and science-based protocols, strategies, philosophies, in order that in a month like February, I can simply “swing a kettlebell.”
“Kettlebell Simple & Sinister”—obtainable as a ebook (paperback, Kindle, audio) and on video
David Mendenhall is a middle-school English and Historical past instructor in Vermont. He’s a former CrossFit coach who now spends his time coaching with kettlebells and a rucksack and goals of finishing the SFG I certification within the close to future. An avid skier and fan of the outside, he’s a agency believer within the StrongFirst adage that “Energy has a higher objective.”
