Craig Marker over at StrongFirst recently wrote a great article about training for their certifications, SFG1 and SFG2. This group is very well researched and has had lots of success training individuals. I listen to them and experiment. As you may know, I enjoy Paval Tsatsouline’s work and StrongFirst has been his most recent project. Anyway, the article describes cardio training methods for passing the snatch test for their certifications (100 snatches in 5 minutes with a certain bell) and a kettlebell pressing program which will allow you to press bigger bells. It is based off of Russian training protocols that allowed strength to be gained and maintained for a long, long time.
This article is written with an eye towards kettlebell training but it can be used for any modality. I have recently pursued strength training through the barbell after achieving 1/2 bodyweight kettlebell press on each side. In January I am moving to a mixed training modality of kettlebells, barbell, running, and cycling. I love simplicity and minimalism. I prefer to minimize equipment use.Ie…I like the idea of a weight, you, the gound and effort. If you want to press something overhead, get it from the ground and put it overhead. Therefore I am going to be training the kb getup, overhead press with the kettlebell, the floor press with a barbell, the zercher squat (barbell), and of course the barbell deadlift.
Now to the point. I have been using training cycles for beginners as described by Marty Gallagher, Pavel Tsatsouline, and Mark Rippetoe. After running into this Craig Marker program I have decided to use it over the next year to improve my lifts further while not burning myself out. In order to simplify the training I decided to create an excel spreadsheet so that I could simply add in my current max and the program would quickly calculate the percentages throughout the program.
Note that the cardio is suggested upwards of 30 minutes in the article, I kept it at six weeks so that the two programs would be of similar length.
I am thinking about adding two weeks prior to this cycle. They would be for speed work. I would increase from 40 percent to 60 percent over the two weeks period. This would also allow you to run this program 6 times a year with 4 weeks off for recovery, vacation or life in general.
What are your thoughts on this?
These templates are based upon a 45 pound standard bar. My wife and I are going to be training together. Due to this I will be creating spreadsheets for barbells of other weights.
I hope you all find StrongFirst, check them out, and enjoy these templates.