Ateliers

Pas de compromis !

Aucun compromis entre la puissance et l’endurance.

Ni entre la force et la flexibilité.

Pas plus entre la nature de l’athlète et son apparence.

Voici le Kettlebell ! C’est le seul outil d’entraînement capable de fournir tous les aspects de condition physique extrême sans aucun compromis.

Participer à la formation officielle StrongFirst Kettlebell 101, c’est entrer en personne dans l’univers Simple & Sinistre, le livre révolutionnaire de Pavel. En voici quelques éléments :

• Les exercices avec Kettlebell qui apportent des gains considérables, mais sans être longs à apprendre.

• Bâtissez un dos en acier trempé, des fessiers d’un sprinter, la condition physique d’un combattant et le grip d’un travailleur manuel avec le 

  Swing

  .

• Donnez à vos épaules la résilience d’un androïde et transformez vos abdos en un bouclier impénétrable avec le 

  Relevé

  .

• Créez une combinaison infernale de force et de flexibilité avec le 

  Goblet Squat

  .

• Des règles de sécurité et autres trucs ennuyeux vénérés par les professionnels, mais ignorés par les amateurs (à leurs dépens).

• Les stratégies des initiés pour un entraînement productif à long terme pour atteindre vos objectifs.

• De nouveaux éléments du programme apportés par Pavel. Ils sont totalement en ligne avec le livre, mais apportent des détails supplémentaires uniques.

Dès la fin de la formation, vous serez capable d’entamer votre progression vers vos objectifs les plus ambitieux.

Lorsque vous avez atteint l’objectif impressionnant mais réaliste de Simple sans chrono, vous aurez un choix à faire. Vous pourrez rester sur une diète monastique de Swings & Relevé et lentement progresser vers Sinistre. Ou alors, essayer quelque chose de semblable mais différent : des Snatches et des Cleans & Presses, notre classique Rite de Passage.

Les prérequis: Pour participer à cette formation, vous devez connaître les techniques hard style de Swings, Goblet Squats et Relevés.

Le Snatch, c’est le Tsar des exercices avec KB. Le Swing hard style est notre exercice central. Mais grâce à l’engagement musculaire supérieur et au double de la distance parcourue par le KB, le Snatch va encore plus loin. Obtenez une puissance explosive totale, un conditionnement à toute épreuve et le grip d’un étau. Brûler la graisse comme jamais auparavant. Le tout avec un KB plus léger qui prendra moins de place dans votre salon, dans le coffre de votre voiture ou dans votre paquetage.

Nous commencerons par vous enseigner les techniques avec notre attention aux détails habituelle. Ensuite, nous vous dirigerons vers un programme de Snatch créé selon la méthode de Strong Endurance™.

Lorsque l’on parle de développement de la force et de l’hypertrophie des épaules, le Clean & Press avec un KB peut rivaliser avec n’importe quel autre exercice de poussée. Mais il devient intouchable lorsque l’on parle de la santé des épaules. Cela, grâce à sa perfection ergonomique.

Dans la formation Kettlebell 201 – Rite of Passage, le Clean & Press vient équipé d’un programme du même nom. Il est possible qu’il s’agisse de la progression la plus sûre qui existe.

Au fait, il n’y a pas qu’une mais trois version du même programme :

• Jurassique

• Hypertrophie 907

• Lourd

Avec ces trois versions, vous continuerez à faire des progrès pendant très longtemps.

La formation officielle Kettlebell 201 – Rite of Passage fixe des objectifs ambitieux. Mais elle vous donne des skills et un itinéraire pour les atteindre.

Aurez-vous l’audace de relever le défi ?

You have been around the kettlebell block. It is time to set your sights high: the SFG Kettlebell Instructor Certification.

Among the many challenges you will have to face at this life changing event are the double kettlebell drills. The “double trouble”…

If you have enough strength and muscle mass to satisfy you, stick with single kettlebell training.

If you do not, read on.

For all the good arguments made by the “functional training” advocates in favor of training one side of the body at a time, they missed one key point. Once you have reached a certain level of strength and muscular development, it is difficult to go beyond if you stick with unilateral loading, be it with a single kettlebell, or some other modality. You will not find NFL linemen who arrived by doing “Bulgarian split squats.”

The strongest people stand on both feet and press and pull with both hands when they lift. Because no unilateral exercise can replicate the jolt to your endocrine system delivered by a heavy bilateral load.

(None of the above diminishes the value of training one side at a time to pursue the body symmetry while preparing oneself for the life’s asymmetry. No point in blaming the screwdriver for being a poor hammer.)

Double kettlebell training has an unforgivingly high entry barrier: mobility, stability, and symmetry of an Olympic weightlifter or a yoga expert. You had to pay your Kettlebell 101 and 201 dues before taking on the 301.

Prerequisites

To attend this workshop, you need to be competent in swings, get-ups, goblet squats, snatches, cleans, and presses. Ignore at your peril.

At the Kettlebell 301 workshop you will learn:

• The Double Swing—“it makes theory real”

• The Double Clean—a fantastic total body builder and a great expression of athletic power

• The Double Front Squat—brutal on the legs, easy on the joints; unexpectedly, a killer ab drill

• The Double Military Press—a classic test of strength and upper body developer

• A “plug-and-play” Plan Strong™ training template to advance your squats and presses for many months to come

• A 2.0 version of the “GPR” training plan legendary for its ability to put meat on one’s shoulders, back, and forearms, boost the hip power, and burn fat—all at once

• A meticulously designed total training program that will make you SFG Ready—the exact exercises, weights, sets, reps, rest periods, and periodization leading up to success at the challenging SFG I Kettlebell Instructor Certification

It goes without saying, we will also review all the drills tested at the SFG I cert, including the swing, the get-up, and the snatch.

After Kettlebell 301 you have almost arrived—you have all the tools to prepare for the gold standard SFG Kettlebell Instructor Certification. To spread the word of strength to others—or to challenge yourself “because it’s there.”

Today impressive feats of bodyweight strength are common on urban playgrounds. Twenty years ago, you could not find a decent muscle-out, not to mention front levers and more advanced skills. Gymnasts were the only ones who built strength using their bodyweight, while the unsuspecting public wasted their time on high rep calisthenics and had no idea what mastery of muscle tension could do for them.

Then Pavel wrote a disruptive book, The Naked Warrior. The era of bodyweight strength began…

At Bodyweight 101 workshop you will learn the timeless lessons of The Naked Warrior—polished to perfection in the nearly two decades that followed its release:

• The body language of strength—powerful cues from martial arts, gymnastics, and strength sports that will make you stronger on the spot

• Zero-to-hero progressions in two “bodyweight powerlifts”

• The One-Arm Pushup—build crazy strength that totally carries over to any pushing motion—pressing a kettlebell or a barbell, keeping a lineman at bay in football, you name it

• The Pistol—the ultimate mix of lower body mobility, strength, and muscle that does not chafe

• “Grease the Groove”—radical Russian programming, flexible and fail-proof

• Get strong anywhere, anytime—

• In case civilization is temporary ®

Don’t get lost in the weeds of “random acts of variety” rampant in the bodyweight world. It would keep you entertained—while setting your progress back by years. Start your bodyweight strength journey by learning the body language of strength and the two “bodyweight powerlifts".

There are plenty of good reasons to master pullups. To negotiate obstacles while wearing a heavy kit… To build lats ready for a confrontation on the mat… Because pullup excellence highly correlates with low bodyfat…

Whatever your reason is, it must be important—which is why your pullups deserve to be done right. To put it bluntly, whatever passes for “pullups” at most gyms and playgrounds is a joke. If you are ready to stop impersonating pullups and to learn the real deal, the Bodyweight 201 workshop is for you. Learn:

• The Hard Style Pullup—reverse engineered from gymnastics and martial arts for the greatest carryover to sports and hard living

• The Hard Style Hanging Leg Raise—insanely strict and challenging, with a step-by-step progression

• Hard Style Abs drills—to take punishment and to dish it out

• Progressions, regressions, variations…

• Military designed and tested pullup programming

Pull strong. Look the part.

The StrongFirst system is about principles, not tools. We are on the same page with the US Marine Corps Martial Arts Program whose motto is “One mind, any weapon.” 

Having learned the fundamental bodyweight strength exercises, you are ready to consolidate your knowledge.

Prerequisites

To attend this workshop, you need to be able to perform—or at least be close—the following exercises: the one-arm pushup, the pistol, the hard style pullup, and the hard style hanging leg raise.

At Bodyweight 301 you will learn:

• The muscle wisdom to apply your strength built with bodyweight to other modalities: the kettlebell, the barbell, a rock, you name it

• How to prepare for the demanding StrongFirst Bodyweight Strength Instructor Certification, SFB—a total training plan from our top instructors

• The wall supported Handstand Pushup—a renowned strength and muscle builder, fully equipped with progressions, regressions, variations, and bulletproof programming

Be a master of your body, not its tenant.