The Program Minimum is one of the best-known kettlebell training plans around. 3. For the younger people in the crowd (read: newer to kettlebells) some explanations may be needed. I love that by following this, I’m doing a lot of foundational stuff that I blatantly neglect. One more point: If you are reading this and do not know how to do any of the above drills, you are required to find an SFG Certified Instructor in your area and get some lessons! At this point the students would all think I was just being me - i.e. Roll two dice and get a 4 and you will be practicing for 4 minutes. I just need to work with the heavier weight a little at a time until I'm comfortable with it. The bent press and the snatch demand a level of shoulder mobility that not many beginners have access to. The swing days are done as intervals, doing swings to a point where your form is starting to go, then resting, for a total of twelve minutes. As a pro he was first team All-NBL for the 1937-38 season (this was before the NBA was in existence). You may have others or you may think that a three is harder than a four, but that is not the point. When you only do a few reps of something each week it’s going to take a long time to get good at it. Bent Arm Bar This is fantastic for building the grip and shoulder strength needed for really heavy get ups. Dead Stop or Power Snatches (touch and go) Unlike swings, where you can easily rack up a few hundred in a session, when it comes to get ups most people do a few - something like three to five per side - and they’re done. In the context of the home budget, the program maximum would include everything from food, housing, transportation, education, retirement, etc. My all time favorite way to do this is to begin each training sessions with ten minutes of ten two-hand swings followed by a get up on each side. Who has too much time these days? Simple & Sinister: Getting from Two- to One-Hand Swings, The Snatch Pyramid: Optimize Your Snatch Training, Special Operations Selection—How to Train for the Stress and Ambiguity of the World’s Toughest Test, A Minimalist Kettlebell Program for Busy Professionals, One-arm/One-leg Pushups and the Center of the Universe. Train as planned after this warm up and you’ll find that very quickly your ability to handle more weight in all exercises is increased. Looks to be a great program at any level. The two parts of the program corresponded to the two revolutions that Russian Marxists were to prepare for. Please read the submission guidelines here. In forty minutes you should get through three full rounds. January 23, 2007 06:15 AM. Heavy Snatches (2-3 reps with a 5 rm size bell) 5. Wooden was inducted into the Basketball Hall of Fame as a player in 1961 and again as a coach in 1973. Fortunately the first four weeks of the Enter The Kettlebell! I’d then do a session on the Saturday that was 100 get ups with a light bell. Yes, you read that right - a hundred get ups. I’m two days in and I’m here to tell anyone reading this, that it’s deceptively challenging, especially if you’ve neglected your snatch and bent press for a while. Pavel took this minimalist concept and applied it to kettlebell training. I think being in the Hall of Fame qualifies as “faring well” as a competitor in the sport he coached. Let’s see how long it takes until they delete your post. Low Windmill High Pull Francis of As... Jon Engum is a Master SFG Instructor and a 7th Dan Kukkiwon Certified Grandmaster. The take-home lesson here is a list of six drills for each movement in the order from easiest to most challenging, and there is some room for interpretation. The plan calls for training four days a week. To quote a student of Cole Summers SFG Team Leader and Former Team Canada Strength Coach: “Coach, when I master a new move it changes me completely.”. Great article, Jon! Thank you for your replies! Thank you for this program Mr. Engum! Arm-Bar Between work, other work, teaching, family, ... Over a year has passed, and you’ve reached the “simple” goal of Simple & Sinister (S&S). Actually Coach Wooden did fair well as a competitor. 4. Shelter. In the world of fitness, everyone knows the name Pavel. As part of Pavel’s break-in plan for anyone starting to get into kettlebells it’s been done at some point by just about everyone who has turned to kettlebells. Did you know that John Wooden was a great player, not just a great coach? If you’re using a 40kg bell for the heavy singles something like a 24kg will work well here. Note to Instructors: When your new student has a good grasp on the 1s and 2s, then slowly introduce the higher level drills. I’m using the dice roll for my session to session planning. Repeat the three series for up to forty minutes and finish with your twenty minutes of swings as planned. 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