Similar Posts
Minimalist Breathing to Maximize Protection
https://www.googleapis.com/language/translate/v2?key=AIzaSyDz1I1Duwl42YWMAoRG_JEi_RIt9OHzRpw&q=%3Cdiv%20readability%3D%22131.32113871894%22%3E%0A%0A%3Cp%3EI%20am%20a%20sports%20medicine%20physician%20from%20Kaunas%2C%20Lithuania.%20My%20passion%20is%20human%20movement%20and%20helping%20people%20move%20safely%20and%20properly.%20In%20addition%20to%20corrective%20exercises%20I%20use%20manipulative%20therapy%20%28a%20method%20of%20treatment%20for%20restrictions%20in%20soft%20tissues%20and%20joints%29%20by%20means%20of%20mobilization%20and%20manipulation%20as%20well%20as%20systemic%20dry%20needling%20%28where%20acupuncture%20needles%20are%20used%20in%20specific%20places%20in%20the%20body%20to%20stimulate%20homeostasis%29%20and%20biopuncture%20%28combining%20principles%20of%20neural%20therapy%20and%20biological%20medicine%29.%20I%20participated%20as%20the%20team%20physician%20for%20Lithuania%20in%20five%20summer%20and%20four%20winter%20Olympic%20games%20and%20was%20the%20chief%20medical%20officer%20for%20the%20Lithuanian%20Olympic%20team%20at%20the%202000%20games%20in%20Sydney.%20I%20am%20not%20yet%20initiated%20as%20part%20of%20the%20StrongFirst%20tribe%20of%20instructors%20but%20I%20have%20attended%20%3Ca%20href%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fspecial-events%2Fsecond-wind-by-pavel-information%2F%22%20target%3D%22_blank%22%20rel%3D%22noreferrer%20noopener%22%20aria-label%3D%22%20%28opens%20in%20a%20new%20tab%29%22%3ESecond%20Wind%3C%2Fa%3E%20and%20%3Ca%20href%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fspecial-events%2Fstrong-endurance-information%2F%22%20target%3D%22_blank%22%20rel%3D%22noreferrer%20noopener%22%20aria-label%3D%22%20%28opens%20in%20a%20new%20tab%29%22%3EStrong%20Endurance%3Csup%3ETM%3C%2Fsup%3E%3C%2Fa%3E%20and%20I%20am%20keen%20to%20keep%20learning.%20I%20believe%20the%20kettlebell%20is%20as%20versatile%20of%20a%20training%20tool%20as%20the%20acupuncture%20needle%20is%20in%20medical%20practice.%3C%2Fp%3E%0A%3Cp%3EIn%20a%20present%0Asituation%20with%20COVID-19%2C%20I%20feel%20strongly%20that%20health%20professionals%20must%20be%0Aproactive.%20A%20virus%20is%20a%20professional%20intruder%2C%20so%20our%20defense%20systems%20must%20be%0Ain%20superior%20shape.%20We%20know%20that%20the%20virus%20enters%20our%20system%20through%20epithelial%0Atissues%20of%20the%0Aupper%0Abreathing%20airways.%20Among%20other%20functions%2C%20these%20tissues%20protect%20against%20pathogens%20so%20their%20proper%20function%20is%20of%20paramount%0Aimportance.%20Let%E2%80%99s%20keep%20the%20gates%20closed%2C%20well%20protected%2C%20and%20functioning%20at%20an%20optimal%0Alevel%20while%20we%20keep%20our%20quality%20of%20health%20at%20a%20respectable%20level.%3C%2Fp%3E%0A%3Cp%3EPlease%0Aremember%20that%20the%20%E2%80%9Cbattle%20for%20oxygen%E2%80%9D%20unites%20all%20the%20adaptive%20reactions%20to%0Anegative%20stimuli%20in%20our%20body.%20So%20cold%2C%20heat%2C%20hypoxic%2Fhypercapnic%20training%20in%0Aaddition%20to%20a%20smart%20exercise%20plan%20must%20be%20used%20in%20combination%20to%20contribute%20to%0Aour%20quality%20of%20health.%3C%2Fp%3E%0A%3Ch2%3E%3Cstrong%3EPhysiological%20Foundation%20%3C%2Fstrong%3E%3C%2Fh2%3E%0A%3Cp%3ECiliated%0Acolumnar%20epithelia%20line%20the%20nasal%20cavities%2C%20extending%20to%20the%20nasopharynx.%20These%0Acilia%20beat%20up%20to%201000%20times%20per%20minute%20and%20transport%20a%20superficial%20layer%20of%0Amucus%20towards%20the%20nasopharynx%20to%20be%20swallowed%20or%20expelled.%20Mucus%20provides%20a%0Asticking%20surface%20and%20contains%20a%20variety%20of%20antimicrobial%20proteins%20to%20neutralize%0Ainvaders.%20The%20Strelnikova%20breathing%20method%20I%E2%80%99m%20about%20to%20explain%20will%20improve%0Athis%20ability%20to%20combat%20the%20pathogen.%20%3C%2Fp%3E%0A%3Cp%3EThe%20nose%20acts%20as%20a%20valve%20and%20provides%20a%20resistance%20to%20breathing%20that%20is%20twice%20that%20of%20the%20open%20mouth.%20This%20means%20more%20turbulence%20of%20the%20air%20flow%20during%20intense%20nasal%20breathing%2C%20resulting%20in%20more%20information%20for%20immune%20cells%20via%20the%20mucosal%20surface%20receptors.%20This%20is%20why%20Pavel%E2%80%99s%20%3Ca%20href%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fspecial-events%2Fsecond-wind-by-pavel-information%2F%22%20target%3D%22_blank%22%20rel%3D%22noreferrer%20noopener%22%20aria-label%3D%22%20%28opens%20in%20a%20new%20tab%29%22%3ESecond%20Wind%3C%2Fa%3E%20seminar%20recommends%20nose%20breathing%20as%20preferable%20and%20optimal%20during%20moderate%20intensity%20exercises.%3C%2Fp%3E%0A%3Ch2%3E%3Cstrong%3EThe%20Strelnikova%20Breathing%20Method%3C%2Fstrong%3E%3C%2Fh2%3E%0A%3Cp%3EThere%20are%0Amany%20systems%20of%20training%20one%E2%80%99s%20breath%2C%20but%20given%20our%20need%20for%20immediate%20action%2C%0AAlexandra%20Strelnikova%E2%80%99s%20method%20is%20the%20perfect%20fit.%20It%20was%20originally%20created%20to%0Ahelp%20singers%20restore%20their%20voice%2C%20but%20later%20it%20proved%20helpful%20for%20those%20with%20respiratory%0Aillnesses%20like%20asthma%2C%20tuberculosis%2C%20and%20chronic%20bronchitis.%20It%20is%20not%20well%0Aknown%20outside%20of%20Russia%2C%20but%20perfectly%20suitable%20for%20our%20needs.%20Be%20sure%20when%0Apracticing%20this%20breathing%20you%20are%20in%20a%20well%20ventilated%20room%2C%20or%20outside%20but%20not%0Awhen%20the%20temperature%20is%20below%20freezing.%3C%2Fp%3E%0A%3Cp%3EStrelnikova%E2%80%99s%0Amethod%20energizes%20the%20body%2C%20so%20ideally%20you%20should%20do%20this%20in%20the%20morning.%20You%0Amay%20do%20second%20time%20in%20the%20evening%20but%20do%20it%20at%20least%20two%20to%20three%20hours%20before%0Agoing%20to%20bed.%20In%20my%20case%20I%20supplement%20this%20method%20with%20diaphragmatic%20breathing%20techniques%0Ain%20the%20evening.%3C%2Fp%3E%0A%3Cp%20class%3D%22has-medium-font-size%22%3E%3Cstrong%3EThe%20Technique%3A%3C%2Fstrong%3E%3C%2Fp%3E%0A%3Col%3E%3Cli%3EOnly%20breathe%20in%20through%20the%20nose.%20You%20may%20breathe%20out%0Athrough%20the%20mouth.%3C%2Fli%3E%3Cli%3EThe%0Ainhalation%20must%20be%20done%20sharply%20and%20powerfully.%20The%20exhalation%20just%20happens.%20Your%0Awhole%20attention%20is%20on%20inhaling%20powerfully%20through%20the%20nose.%3C%2Fli%3E%3Cli%3ESynchronize%20the%20body%20movement%20with%20the%20inhalation.%3C%2Fli%3E%3C%2Fol%3E%0A%0A%3Cfigure%20class%3D%22wp-block-embed-youtube%20wp-block-embed%20is-type-video%20is-provider-youtube%20wp-embed-aspect-16-9%20wp-has-aspect-ratio%22%3E%3Cdiv%20class%3D%22wp-block-embed__wrapper%22%3E%0A%3Cp%3E%3Ciframe%20title%3D%22Strelnikova%20Breathing%20Method%22%20width%3D%22640%22%20height%3D%22360%22%20src%3D%22https%3A%2F%2Fwww.youtube.com%2Fembed%2FZjUF7UCWPrs%3Ffeature%3Doembed%26amp%3Bmodestbranding%3D1%26amp%3Bshowinfo%3D0%26amp%3Brel%3D0%22%20frameborder%3D%220%22%20allow%3D%22accelerometer%3B%20autoplay%3B%20clipboard-write%3B%20encrypted-media%3B%20gyroscope%3B%20picture-in-picture%22%20allowfullscreen%3E%3C%2Fiframe%3E%3C%2Fp%3E%0A%3C%2Fdiv%3E%3C%2Ffigure%3E%0A%0A%3Cp%20class%3D%22has-medium-font-size%22%3E%3Cstrong%3EThe%20Progression%3A%3C%2Fstrong%3E%3C%2Fp%3E%0A%3Col%3E%3Cli%3EStart%20by%20doing%2016%20breaths%20with%20each%20of%20the%20three%20body%20movements%20%28as%20showed%20in%20the%20video%29%20for%20one%20week.%3C%2Fli%3E%3Cli%3EAdd%2016%20more%20breaths%20in%20each%20position%20after%20the%20first%20week.%3C%2Fli%3E%3Cli%3EGradually%20progress%20until%20you%20perform%20three%20series%20of%2032%20breaths%20in%20each%20position%20for%20a%20total%20of%2096%20breaths%20in%20each%20position.%3C%2Fli%3E%3C%2Fol%3E%0A%0A%3Cp%3EBe%20sure%20to%20take%0Asome%20rest%20between%20the%20series%20and%20not%20hurry.%20Become%20aware%20of%20how%20every%20breath%20constricts%0Athe%20breathing%20airways%2C%20increasing%20the%20air%20flow%20resistance.%20Because%20you%20are%0Afocusing%20on%20the%20inhale%20and%20the%20exhale%20is%20just%20happening%20on%20its%20own%2C%20the%20carbon%0Adioxide%20level%20in%20the%20blood%20will%20be%20normalized%20and%20you%20will%20not%20hyperventilate.%3C%2Fp%3E%0A%3Cp%3EEven%20though%0Athis%20is%20a%20minimalist%20version%20remember%20that%20the%20body%20thrives%20on%20variability%2C%20so%0Ayou%20can%20break%20this%20approach%20up%20into%20two%20methods.%20%3C%2Fp%3E%0A%3Cp%3E%3Cstrong%3EMethod%20%231%3A%3C%2Fstrong%3E%20Do%20exercise%0A%231%2032%20times%20for%20three%20sets%2C%20then%20repeat%20with%20exercises%20%232%20and%20%233%2032%20times%20each.%0A%3C%2Fp%3E%0A%3Cp%3E%3Cstrong%3EMethod%20%232%3A%3C%2Fstrong%3E%20Do%20exercise%20%231%2032%20times%2C%20the%20same%20for%20exercises%20%232%20and%20%233%20and%20then%20repeat%20that%20whole%20sequence%20three%20times.%20%3C%2Fp%3E%0A%3Cp%3ESo%0Ain%20both%20methods%20the%20total%20number%20of%20inhalations%20is%2096%2C%20but%20you%20have%20added%20a%20variability%0Afactor.%3C%2Fp%3E%0A%3Cp%3EAs%20you%0Aimprove%20and%20move%20through%20the%20progression%20I%E2%80%99ve%20detailed%20for%20you%20above%2C%20you%20can%0Atry%20this%20more%20advanced%20modification%3A%20imagine%20that%20the%20inhale%20comes%20in%20through%0Athe%20nose%20and%20goes%20straight%20into%20your%20brain.%20This%20technique%20is%20very%20powerful%2C%20be%0Acareful%20to%20not%20overdo%20it.%3C%2Fp%3E%0A%3Ch2%3E%3Cstrong%3EAdditional%20Tips%20and%20Resources%3C%2Fstrong%3E%3C%2Fh2%3E%0A%3Cp%3EA%20strong%0Aimmune%20system%20is%20first%20on%20the%20list%20for%20optimal%20health%20%28STRONG%20FIRST%21%29%20so%20here%0Aare%20some%20recommendations%20to%20achieve%20that.%3C%2Fp%3E%0A%3Col%3E%3Cli%3EDo%20not%20rely%20on%20food%20supplementation.%20The%20human%20body%20is%0Aincredibly%20complex%20and%20we%20are%20all%20different%20and%20unique%20creatures.%20In%20the%20case%0Ayou%20are%20a%20person%20who%20needs%20supplements%20be%20sure%20your%20supplementation%20program%20is%0Afine-tuned%20and%20tailored%20to%20you%20specifically.%20%3C%2Fli%3E%3Cli%3EAvoid%20fast%0Afood.%20It%20can%20develop%20hyperglycemia%20%28high%20blood%20glucose%29%20which%20has%20a%20negative%0Aimpact%20on%20the%20immune%20system%20and%20has%0Abeen%20linked%20with%20higher%20death%20rates%20at%20intensive%20care%20units.%20%3C%2Fli%3E%3Cli%3EBe%20diligent%0Aabout%20your%20oral%20health.%20It%E2%80%99s%20the%20dirtiest%20place%20on%20the%20human%0Abody%20and%20its%20problems%20closely%20mirror%20your%20overall%20health.%20Also%2C%20if%20healthy%20it%0Amay%20act%20as%20a%20gate%20against%20infection.%20Flossing%20is%20a%20must%21%20%3C%2Fli%3E%3Cli%3EBioactive%20proteins%20lysozyme%20and%20lactoferrin%20in%20the%0Asaliva%20are%20our%20first%20line%20of%20defense%20against%20toxins.%20Studies%20have%20shown%20an%20age-related%0Adecrease%20in%20saliva%20production%20making%20oral%20health%20essential%20to%20overall%20health.%20%3C%2Fli%3E%3C%2Fol%3E%0A%3Cp%3EPulmonary%20surfactant%20is%20a%20delicate%20membrane%20composed%20of%0Alipids%20and%20proteins.%20Its%20main%20function%20is%20to%20optimize%20the%20surface%20tension%20at%0Athe%20air%2Fliquid%20interface%20in%20the%20lungs.%20Our%20body%0Aproduces%20surfactant%20by%20using%20fatty%20acids%20and%20cholesterol%2C%20so%20a%20reasonable%0Aamount%20of%20animal%20fats%20in%20the%20daily%20diet%20is%20advisable.%3C%2Fp%3E%0A%3Ch2%3E%3Cstrong%3EContraindications%3C%2Fstrong%3E%3C%2Fh2%3E%0A%3Cp%3EThose%20with%20complicated%20cardiovascular%20conditions%20should%20be%20aware%20that%0Aactivation%20of%20the%20drainage%20function%2C%20microcirculation%20in%20upper%20respiratory%0Aairways%2C%20reflex%20activation%20of%20the%20lower%20airways%2C%20and%20changes%20in%20blood%20pressure%0Amay%20destabilize%20the%20fragile%20balance%20in%20their%20condition.%3C%2Fp%3E%0A%3Cp%3EIf%20you%20are%0Aunder%20the%20care%20of%20an%20oncologist%20please%20be%20aware%20that%20no%20studies%20on%20this%20subject%0Amatter%20exist%20to%20my%20knowledge%20so%20I%20would%20advise%20you%20speak%20with%20your%20oncologist%0Aand%2For%20likely%20wait%20for%20remission%20before%20starting%20this%20protocol.%3C%2Fp%3E%0A%3Cp%3EIn%20patients%20with%20acute%20infections%20there%20is%20the%20possibility%20of%20dissemination%0Aof%20infectious%20agents%20when%20the%20immune%20system%E2%80%99s%20responses%20are%20inadequate.%20%3C%2Fp%3E%0A%0A%3Cp%3E%3Cstrong%3ESTAY%20HEALTHY%20AND%20BE%20STRONG.%3C%2Fstrong%3E%3C%2Fp%3E%0A%3Csection%20yuzopluginfree%20class%3D%22wp-yuzo%20yzp-wrapper%20%20yzp-id-88794%20yzp-template-list-default-image-medium%20yzp-layout-list%20yzp-without-meta%20yzp-aspect-ratio-1-1%20yzp-mobile-columns-2%20yzp-tablet-columns-2%20yzp-desktop-columns-2%22%20data-version%3D%226.2.2%22%20data-id%3D%2288794%22%20data-type%3D%22c%22%20data-level%3D%225%22%3E%3Ch3%3EYou%20may%20also%20like%3C%2Fh3%3E%3C%2Fsection%3E%3Cdiv%20id%3D%22sexy-author-bio%22%20class%3D%22dalius-barkauskas%22%20readability%3D%226.9032258064516%22%3E%3Cdiv%20id%3D%22sab-gravatar%22%3E%3Ca%20rel%3D%22nofollow%22%20href%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fauthor%2Fdalius-barkauskas%2F%22%20target%3D%22_top%22%3E%3Cimg%20alt%3D%22Dalius%20Barkauskas%22%20src%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F04%2FDalius-Barkauskas-Profile-150px.jpg%22%3E%3C%2Fa%3E%3C%2Fdiv%3E%3Cp%3EDr.%20Barkauskas%20is%20a%20doctor%20of%20sports%20medicine%20and%20long-time%20team%20physician%20for%20the%20Lithuanian%20Olympic%20Team.%3C%2Fp%3E%3C%2Fdiv%3E%09%09%09%3C%2Fdiv%3E&target=fi
Q&D for Senior Citizens
https://www.googleapis.com/language/translate/v2?key=AIzaSyDz1I1Duwl42YWMAoRG_JEi_RIt9OHzRpw&q=%3Cdiv%20readability%3D%22177.99162709323%22%3E%0A%0A%3Cdiv%20class%3D%22wp-block-image%22%3E%3Cfigure%20class%3D%22aligncenter%20size-medium%20is-resized%22%3E%3Cimg%20loading%3D%22lazy%22%20src%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FRick-Woolard_650x650_bw_D-450×450.jpg%22%20alt%3D%22%22%20class%3D%22wp-image-90849%22%20width%3D%22338%22%20height%3D%22338%22%20srcset%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FRick-Woolard_650x650_bw_D-450×450.jpg%20450w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FRick-Woolard_650x650_bw_D-150×150.jpg%20150w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FRick-Woolard_650x650_bw_D-300×300.jpg%20300w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FRick-Woolard_650x650_bw_D-600×600.jpg%20600w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FRick-Woolard_650x650_bw_D-100×100.jpg%20100w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FRick-Woolard_650x650_bw_D.jpg%20650w%22%20sizes%3D%22%28max-width%3A%20338px%29%20100vw%2C%20338px%22%3E%3C%2Ffigure%3E%3C%2Fdiv%3E%0A%3Cp%3EAt%2076%2C%20I%E2%80%99ve%20noticed%20that%20people%20my%20age%20come%20in%20two%20groups%3A%20those%20who%20let%20their%20vitality%20slip%20away%20without%20contest%2C%20and%20those%20who%20fight%20to%20remain%20strong%20and%20active.%20Growing%20old%20well%20takes%20courage%20and%20a%20sense%20of%20humor.%20Old%20folks%20are%20cranky%20because%20they%E2%80%99re%20usually%20in%20pain%2C%20and%C2%A0it%E2%80%99s%20easy%20for%20some%20to%20fall%20into%20self-pity.%20This%20is%20tiresome%20to%20everyone.%20Avoid%20it%20by%20being%20strong%20and%20living%20a%20life%20where%20there%E2%80%99s%20nothing%20pitiable.%3C%2Fp%3E%0A%3Cp%3EThough%20older%20than%20most%20kettlebell%20users%2C%20when%20Pavel%20sent%20me%20a%20copy%20of%20his%20new%20book%2C%20%3Ca%20href%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fshop%2Fbooks%2Fthe-quick-and-the-dead%2F%22%20target%3D%22_blank%22%20rel%3D%22noreferrer%20noopener%22%3E%3Cem%3EThe%20Quick%20and%20the%20Dead%3C%2Fem%3E%3C%2Fa%3E%3Cem%3E%2C%3C%2Fem%3E%20last%20summer%2C%20I%20studied%20it%2C%20tried%20the%20regimen%2C%20and%20was%20hooked.%20It%20has%20been%20a%20life-changer.%20The%20following%20points%20from%20my%20Q%26amp%3BD%20experience%20are%20for%20you%20like-minded%20senior%20men%20and%20women%20who%2C%20unlike%20the%20old%20leopard%20in%20the%20book%2C%20refuse%20to%20retire%20to%20your%20cave%20and%20die.%3C%2Fp%3E%0A%3Cp%3EEverything%20you%20need%20to%20know%20about%20the%20program%20is%20in%20the%20book%2C%20but%20you%20do%20actually%20need%20to%20read%20and%20understand%20it.%20Relax%2C%20there%E2%80%99s%20no%20exam%20on%20the%20biochemistry%20sections%2C%20just%20refer%20back%20to%20it%20when%20in%20doubt%2C%20or%20if%20you%20need%20inspiration.%3C%2Fp%3E%0A%3Cp%3EYour%20initial%20goal%20should%20be%20to%20prepare%20your%20body%20to%20handle%20the%20stress%20of%20the%20workouts%20without%20injury.%20So%2C%20if%20you%20have%20any%20muscular%20imbalances%2C%20weaknesses%2C%20or%20dodgy%20joints%20%28who%20over%2065%20doesn%E2%80%99t%3F%29%20augment%20your%20early%2C%20light%20load%20sessions%20with%20the%20necessary%20corrective%20exercises%20or%20stretches.%20This%20could%20take%20a%20few%20weeks.%20Be%20patient%2C%20a%20delayed%20start%20to%20the%20full-power%20regimen%20is%20better%20than%20an%20injury.%3C%2Fp%3E%0A%3Cdiv%20class%3D%22wp-block-image%22%3E%3Cfigure%20class%3D%22aligncenter%20size-medium%20is-resized%22%3E%3Cimg%20loading%3D%22lazy%22%20src%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FFS_rick_woolard_swing_650x650_D-450×450.jpg%22%20alt%3D%22%22%20class%3D%22wp-image-90852%22%20width%3D%22338%22%20height%3D%22338%22%20srcset%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FFS_rick_woolard_swing_650x650_D-450×450.jpg%20450w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FFS_rick_woolard_swing_650x650_D-150×150.jpg%20150w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FFS_rick_woolard_swing_650x650_D-300×300.jpg%20300w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FFS_rick_woolard_swing_650x650_D-600×600.jpg%20600w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FFS_rick_woolard_swing_650x650_D-100×100.jpg%20100w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FFS_rick_woolard_swing_650x650_D.jpg%20650w%22%20sizes%3D%22%28max-width%3A%20338px%29%20100vw%2C%20338px%22%3E%3Cfigcaption%3E%3Cem%3EPhoto%20courtesy%20of%20F.%20Sartor%2C%20a%2065%20years%20old%20%20%3C%2Fem%3E%3Cbr%3E%3Cem%3Estudent%20of%20strength.%3C%2Fem%3E%3C%2Ffigcaption%3E%3C%2Ffigure%3E%3C%2Fdiv%3E%0A%3Cp%3EOnce%20you%E2%80%99re%20good%20to%20go%20for%20the%20full%20load%2C%20use%20a%20light%20kettlebell%20and%20take%20it%20easy%20for%20the%20first%20month%20or%20so%2C%20especially%20if%20you%20haven%E2%80%99t%20swung%20one%20lately%20or%20are%20out%20of%20shape%20%28as%20I%20was%29.%20No%20need%20for%20drama%20or%20heroics%2C%20just%20follow%20the%20schedule%20and%20do%20the%20workouts%20consistently%20three%20times%20a%20week%20with%20style%20and%20dignity.%20All%20of%20us%20with%20high%20mileage%20know%20from%20painful%20experience%20that%20happy%20joints%20mean%20happy%20life%2C%20so%20if%20you%20feel%20a%20sharp%20pain%2C%20STOP%20doing%20what%20caused%20it.%20Go%20lighter%2C%20go%20less%2C%20rest%20more%2C%20skip%20a%20session%E2%80%A6whatever%20it%20takes%20to%20avoid%20injury.%3C%2Fp%3E%0A%3Cp%3EFocus%20on%20the%20technique.%20It%E2%80%99s%20much%20more%20effective%20to%20develop%20the%20correct%20muscle%20memory%20from%20day%20one%20than%20to%20fix%20bad%20technique%20after%20you%E2%80%99ve%20perfected%20mistakes.%20Visualize%20Pavel%20and%20the%20formidable%20Ilaria%20Scopece%20scrutinizing%20your%20every%20move.%20Snap%20out%20each%20swing%20and%20pushup%20crisply%20using%20the%20five-rep%20method%20rather%20than%20violate%20the%20standard%20by%20attempting%20ten-rep%20sets%20before%20you%E2%80%99re%20ready.%3C%2Fp%3E%0A%3Cp%3ETime%20of%20day%20to%20work%20out%20is%20your%20business.%20I%20found%20that%20getting%20it%20done%20in%20the%20morning%20set%20a%20great%20tone%20for%20the%20day.%20Late%20in%20the%20afternoon%20or%20early%20evening%20got%20me%20too%20revved%20up%20to%20sleep%20well.%20I%20am%20very%20unstructured%20in%20how%20I%20plan%20my%20training%20but%20here%E2%80%99s%20a%20look%20at%20what%20I%20try%20to%20accomplish.%3C%2Fp%3E%0A%3Cdiv%20class%3D%22wp-block-image%22%3E%3Cfigure%20class%3D%22aligncenter%20size-medium%20is-resized%22%3E%3Cimg%20loading%3D%22lazy%22%20src%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FFS_rick_woolard_pushup_650x650_D-1-450×450.jpg%22%20alt%3D%22%22%20class%3D%22wp-image-90853%22%20width%3D%22338%22%20height%3D%22338%22%20srcset%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FFS_rick_woolard_pushup_650x650_D-1-450×450.jpg%20450w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FFS_rick_woolard_pushup_650x650_D-1-150×150.jpg%20150w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FFS_rick_woolard_pushup_650x650_D-1-300×300.jpg%20300w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FFS_rick_woolard_pushup_650x650_D-1-600×600.jpg%20600w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FFS_rick_woolard_pushup_650x650_D-1-100×100.jpg%20100w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FFS_rick_woolard_pushup_650x650_D-1.jpg%20650w%22%20sizes%3D%22%28max-width%3A%20338px%29%20100vw%2C%20338px%22%3E%3Cfigcaption%3E%3Cem%3EPhoto%20courtesy%20of%20F.%20Sartor%2C%3C%2Fem%3E%20%3Cem%3Ea%2065%20years%20old%20%3C%2Fem%3E%3Cbr%3E%3Cem%3Estudent%20of%20strength.%3C%2Fem%3E%3C%2Ffigcaption%3E%3C%2Ffigure%3E%3C%2Fdiv%3E%0A%3Cp%3EWarm-ups%20and%20stretching%20are%20essential.%20Get%20your%20lungs%2C%20muscles%2C%20and%20joints%20working%20well%20before%20each%20session.%20For%20me%20it%E2%80%99s%20stairs%2C%20walking%20around%20with%20the%20kettlebell%20for%20a%20few%20minutes%2C%20a%20few%20slow%20pushups%2C%20and%20some%20shoulder%20and%20hip%20stretches.%20You%20live%20in%20your%20own%20body%20so%20do%20what%E2%80%99s%20best%20for%20it.%20After%20every%20Q%26amp%3BD%20session%20and%20whatever%20other%20exercise%20you%20may%20do%2C%20remember%20to%20cool%20down%20and%20stretch%2C%20especially%20when%20it%E2%80%99s%20the%20first%20workout%20after%20you%E2%80%99ve%20skipped%20a%20few.%20If%20not%2C%20you%20deserve%20to%20suffer%2C%20and%20you%20will.%3C%2Fp%3E%0A%3Cp%3ESeveral%20weeks%20after%20beginning%20your%20Q%26amp%3BD%20training%2C%20you%E2%80%99ll%20start%20feeling%20fresh%20and%20good%20after%20each%20session.%20This%20might%20be%20a%20good%20time%20to%20increase%20the%20challenge.%20You%20could%20change%20to%20one-arm%20swings%20or%20snatches.%20It%20might%20be%20a%20good%20idea%20to%20go%20lighter%20or%20cut%20back%20from%20sets%20of%20ten%20to%20sets%20of%20five%20until%20you%E2%80%99re%20ready%20to%20kick%20it%20up%20a%20notch%20again.%3C%2Fp%3E%0A%3Cp%3EYou%20may%20find%2C%20as%20I%20did%2C%20that%20the%20pushups%20don%E2%80%99t%20progress%20as%20quickly%20as%20the%20kettlebell%20exercises.%20Try%20extra%20pushups%20after%20each%20session%2C%20or%20five-rep%20sets%20with%20a%20weight%20belt%20or%20vest%20during%20your%20sessions.%20After%20a%20week%20or%20so%2C%20you%E2%80%99ll%20almost%20enjoy%20the%20pushups.%3C%2Fp%3E%0A%3Cp%3EIt%20is%20essential%20to%20stick%20with%20the%20schedule.%20In%20a%20month%20or%20two%2C%20you%E2%80%99ll%20feel%20the%20strength%20building.%20You%20will%20look%20forward%20to%20the%20workouts.%20You%E2%80%99ll%20get%20even%20crankier%20than%20normal%20if%20you%20miss%20one.%20After%20four%20months%20your%20strength%2C%20cardio%2C%20endurance%2C%20and%20flexibility%20all%20will%20be%20improved.%20You%E2%80%99ll%20sleep%20better%2C%20have%20fewer%20aches%20and%20pains%2C%20and%20generally%20feel%20younger.%20You%20might%20even%20gain%20a%20few%20pounds%20of%20muscle.%20You%20might%20also%20experience%20unexpected%20%E2%80%9Cwhat%20the%20hell%20effects%2C%E2%80%9D%20such%20as%20doing%20Q%26amp%3BD%20in%20the%20gym%20and%20seeing%20the%20heads%20of%20younger%20folk%20snap%20around.%20%E2%80%9CWhoa%2C%20what%E2%80%99s%20that%20old%20cat%20in%20the%20corner%20doing%3F%E2%80%9D%3C%2Fp%3E%0A%3Cdiv%20class%3D%22wp-block-image%22%3E%3Cfigure%20class%3D%22aligncenter%20size-medium%20is-resized%22%3E%3Cimg%20loading%3D%22lazy%22%20src%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FFS_rick_woolard_snatch_650x650_D-450×450.jpg%22%20alt%3D%22%22%20class%3D%22wp-image-90855%22%20width%3D%22338%22%20height%3D%22338%22%20srcset%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FFS_rick_woolard_snatch_650x650_D-450×450.jpg%20450w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FFS_rick_woolard_snatch_650x650_D-150×150.jpg%20150w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FFS_rick_woolard_snatch_650x650_D-300×300.jpg%20300w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FFS_rick_woolard_snatch_650x650_D-600×600.jpg%20600w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FFS_rick_woolard_snatch_650x650_D-100×100.jpg%20100w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FFS_rick_woolard_snatch_650x650_D.jpg%20650w%22%20sizes%3D%22%28max-width%3A%20338px%29%20100vw%2C%20338px%22%3E%3Cfigcaption%3E%3Cem%3EPhoto%20courtesy%20of%20F.%20Sartor%2C%3C%2Fem%3E%20%3Cem%3Ea%2065%20years%20old%20%3C%2Fem%3E%3Cbr%3E%3Cem%3Estudent%20of%20strength.%3C%2Fem%3E%3C%2Ffigcaption%3E%3C%2Ffigure%3E%3C%2Fdiv%3E%0A%3Cp%3EIf%20you%20take%20a%20break%20for%20a%20month%20or%20two%2C%20when%20you%20start%20Q%26amp%3BD%20again%2C%20your%20cardio%2C%20endurance%2C%20and%20flexibility%20may%20have%20dropped%20off%20somewhat%2C%20but%20it%20will%20return%20quickly.%20Your%20strength%20will%20probably%20not%20diminish%20much%20at%20all.%20I%20consider%20it%20a%20ratchet%20effect%20in%20that%20once%20you%20build%20the%20strength%2C%20it%20stays.%3C%2Fp%3E%0A%3Cp%3ELife%20is%20about%20balancing%20family%2C%20career%2C%20friends%20and%20one%E2%80%99s%20intellectual%2C%20spiritual%2C%20creative%2C%20and%20physical%20needs.%20These%20all%20have%20their%20place%20and%20finding%20the%20right%20balance%C2%A0among%20them%20takes%20discipline%20and%20thought.%C2%A0What%20works%20best%20for%20me%20is%20to%20keep%C2%A0strength%2C%C2%A0endurance%2C%20cardio%2C%20and%20power%20each%20in%20proportion%20to%20what%20my%20life%20demands.%20Flexibility%20and%20balanced%20development%20around%20joints%20helped%20me%20avoid%20serious%20injury%20during%20my%20time%20in%20the%20SEALs.%20And%20a%20proper%C2%A0attitude%20and%20overall%20strength%20and%20health%20hastened%20recovery%20from%20the%20illnesses%20and%20injuries%20I%20did%20experience.%20%28Having%20good%20doctors%20and%20choosing%20one%E2%80%99s%20parents%20carefully%20are%20useful%20too.%29%3C%2Fp%3E%0A%3Cp%3EHere%20are%20a%20few%20final%20thoughts%20to%20all%20age%20groups.%20The%20coronavirus%20has%20changed%20life%20as%20we%20knew%20it.%20In%20addition%20to%20the%20threat%20of%20death%20and%20economic%20disaster%2C%20we%20may%20be%20under%20lockdown%20and%20cannot%20get%20to%20the%20gym%20or%20follow%20our%20preferred%20exercise%20regimens.%20Enter%20%3Cem%3EThe%20Quick%20and%20the%20Dead.%3C%2Fem%3E%20It%E2%80%99s%20perfect%20for%20these%20troubled%20times.%20You%20only%20need%20a%20kettlebell%2C%20a%20little%20floor%20space%2C%20and%20some%20gumption.%20For%20young%20people%20and%20anyone%20who%20has%20not%20endured%20prolonged%20adversity%2C%20the%20current%20pandemic%20will%20be%20a%20defining%20event%20in%20our%20lives.%20How%20we%20choose%20to%20react%20to%20it%20will%20reveal%20our%20character.%20We%20can%20blame%20and%20whine%2C%20spread%20the%20infection%20through%20self-indulgent%20behavior%2C%20and%20fearfully%20hoard%20things.%20Or%20we%20can%20stand%20strong%2C%20help%20others%2C%20and%20be%20thankful%20for%20our%20lives%20and%20the%20good%20things%20in%20them.%3C%2Fp%3E%0A%3Cp%3EWe%20will%20get%20through%20this.%20One%20day%20the%20coronavirus%20crisis%20will%20be%20behind%20us.%20Just%20another%20part%20of%20our%20history.%20And%20eventually%20there%20will%20be%20new%20challenges%20to%20face%20and%20adversities%20to%20endure.%20And%20then%2C%20as%20always%2C%20you%E2%80%99ll%20want%20to%20be%20strong.%3C%2Fp%3E%0A%3Csection%20yuzopluginfree%20class%3D%22wp-yuzo%20yzp-wrapper%20%20yzp-id-88794%20yzp-template-list-default-image-medium%20yzp-layout-list%20yzp-without-meta%20yzp-aspect-ratio-1-1%20yzp-mobile-columns-2%20yzp-tablet-columns-2%20yzp-desktop-columns-2%22%20data-version%3D%226.2.2%22%20data-id%3D%2288794%22%20data-type%3D%22c%22%20data-level%3D%225%22%3E%3Ch3%3EYou%20may%20also%20like%3C%2Fh3%3E%3C%2Fsection%3E%3Cdiv%20id%3D%22sexy-author-bio%22%20class%3D%22rick-woolard%22%20readability%3D%2222.637795275591%22%3E%3Cdiv%20id%3D%22sab-gravatar%22%3E%3Ca%20rel%3D%22nofollow%22%20href%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fauthor%2Frick-woolard%2F%22%20target%3D%22_top%22%3E%3Cimg%20alt%3D%22Rick%20Woolard%22%20src%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FRick-Avatar.jpeg%22%3E%3C%2Fa%3E%3C%2Fdiv%3E%3Cp%3ERick%20Woolard%20was%20a%20US%20Navy%20SEAL%20for%2030%20years%2C%20during%20which%20he%20fought%20in%20Vietnam%2C%20drove%20the%20development%20of%20SEAL%20Combat%20Swimmer%2C%20Winter%20Warfare%20and%20Sniper%20capabilities%2C%20and%20commanded%20SEAL%20Teams%20Two%20and%20Six.%20After%20the%20Navy%2C%20he%20helped%20lead%20the%20Special%20Operations%20Fund%20and%20the%20Navy%20SEAL%20Museum%2C%20and%20spearheaded%20the%20construction%20of%20the%20Navy%20SEAL%20Monument%20in%20Virginia%20Beach.%20The%20film%20%3Ci%3EA%20Bond%20Unbroken%3C%2Fi%3E%20tells%20how%20he%20and%20his%20teammates%20found%20and%20rescued%20their%20Vietnamese%20combat%20interpreter%2040%20years%20after%20the%20war.%20He%20spent%20a%20day%20with%20Pavel%20in%202007%20and%20has%20been%20swinging%2C%20snatching%2C%20pulling%2C%20and%20getting%20up%20with%20kettlebells%20ever%20since.%20Like%20the%20Russian%20man%20in%20Q%26amp%3BD%2C%20he%20loves%2C%20respects%2C%20and%20slightly%20fears%20his%20wife%20of%2050%20years%2C%20and%20feels%20the%20same%20about%20kettlebells.%3C%2Fp%3E%3C%2Fdiv%3E%09%09%09%3C%2Fdiv%3E&target=fi
My Successful Training Plan for the SFB
https://www.googleapis.com/language/translate/v2?key=AIzaSyDz1I1Duwl42YWMAoRG_JEi_RIt9OHzRpw&q=%3Cdiv%20readability%3D%22162.91193737769%22%3E%0A%09%09%0A%3Cdiv%20class%3D%22wp-block-image%22%3E%3Cfigure%20class%3D%22aligncenter%20size-medium%20is-resized%22%3E%3Cimg%20loading%3D%22lazy%22%20src%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F06%2FArticle-Sven_OAOLPU_650x650_MK-450×450.jpg%22%20alt%3D%22%22%20class%3D%22wp-image-93729%22%20width%3D%22338%22%20height%3D%22338%22%20srcset%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F06%2FArticle-Sven_OAOLPU_650x650_MK-450×450.jpg%20450w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F06%2FArticle-Sven_OAOLPU_650x650_MK-150×150.jpg%20150w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F06%2FArticle-Sven_OAOLPU_650x650_MK-300×300.jpg%20300w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F06%2FArticle-Sven_OAOLPU_650x650_MK-600×600.jpg%20600w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F06%2FArticle-Sven_OAOLPU_650x650_MK-100×100.jpg%20100w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F06%2FArticle-Sven_OAOLPU_650x650_MK.jpg%20650w%22%20sizes%3D%22%28max-width%3A%20338px%29%20100vw%2C%20338px%22%3E%3C%2Ffigure%3E%3C%2Fdiv%3E%0A%0A%0A%0A%3Ch2%3E%3Cstrong%3EIntroduction%3C%2Fstrong%3E%3C%2Fh2%3E%0A%0A%0A%0A%3Cp%3EFrom%20the%20outside%2C%20the%20%3Ca%20href%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fcertifications%2Fsfb-bodyweight-instructor-information%2F%22%20target%3D%22_blank%22%20rel%3D%22noreferrer%20noopener%22%3EStrongFirst%20Bodyweight%20Certification%3C%2Fa%3E%20%28SFB%29%20may%20look%20like%20the%20least%20%E2%80%9Cshiny%E2%80%9D%20of%20the%20three%20certification%20StrongFirst%20offers%2C%20but%20for%20many%20it%C2%B4s%20also%20probably%20the%20one%20they%20will%20have%20to%20work%20the%20hardest%20for%2C%20both%20physically%20and%20mentally.%20But%20what%20you%20get%20from%20the%20SFB%20when%20you%20put%20yourself%20in%20the%20%28possibly%29%20uncomfortable%20position%20by%20preparing%20for%20and%20attending%20it%20will%20amaze%20you.%3C%2Fp%3E%0A%0A%0A%0A%3Cp%3EIn%20the%20same%20way%20the%20%3Ca%20href%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fcertifications%2Fsfl-barbell-instructor-information%2F%22%20target%3D%22_blank%22%20rel%3D%22noreferrer%20noopener%22%3ESFL%3C%2Fa%3E%20is%20not%20a%20powerlifting%20Certification%2C%20the%20SFB%20is%20not%20a%20gymnastics%20or%20calisthenics%20certification%20%28at%20least%20not%20in%20the%20way%20this%20term%20is%20used%20today%29.%20It%C2%B4s%20not%20about%20becoming%20a%20specialist%20or%20about%20the%20%E2%80%9Cbodyweight%20purity%E2%80%9D%20of%20the%20exercises.%20It%E2%80%99s%20about%20getting%20strong%20in%20general.%3C%2Fp%3E%0A%0A%0A%0A%3Cp%3EIn%20the%20beginning%20of%202019%20I%20decided%20to%20finally%20start%20working%20towards%20the%20last%20certification%20needed%20for%20me%20to%20attain%20the%20%3Ca%20href%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fcertifications%2Felite-instructor-information%2F%22%20target%3D%22_blank%22%20rel%3D%22noreferrer%20noopener%22%3EStrongFirst%20Elite%3C%2Fa%3E%20designation%2C%20the%20SFB.%20What%20held%20me%20back%20from%20attempting%20it%20previously%20was%20that%20besides%20doing%20pullups%2C%20I%20never%20got%20a%20real%20grasp%20of%20bodyweight%20training%20and%20lacked%20proper%20instruction.%20But%20that%20all%20changed%20in%20March%202019%20when%20we%20had%20the%20very%20first%20%3Ca%20href%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fcourses%2Fbodyweight-course%2F%22%20target%3D%22_blank%22%20rel%3D%22noreferrer%20noopener%22%3EStrongFirst%20Bodyweight%20Course%3C%2Fa%3E%20in%20Germany%2C%20taught%20by%20StrongFirst%20Certified%20Master%20Instructor%20Pavel%20Macek.%20His%20ability%20to%20translate%20the%20Marine%20Corps%20Martial%20Arts%20Program%20motto%20%E2%80%9COne%20Mind%2C%20Any%20Weapon%E2%80%9D%20and%20apply%20it%20to%20strength%20training%20really%20clicked%20for%20me%20and%20a%20lot%20of%20the%20puzzle%20pieces%20fell%20into%20place.%3C%2Fp%3E%0A%0A%0A%0A%3Cp%3EI%20struggled%20to%20put%20everything%20together%20into%20a%20sound%20program%2C%20so%20I%20contacted%20Fabio%20Zonin%2C%20Master%20StrongFirst%20Certified%20Instructor%2C%20and%20asked%20for%20his%20help.%20I%20was%20fortunate%20to%20have%20met%20Fabio%20in%202016%20at%20the%20%3Ca%20href%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fspecial-events%2Fplan-strong-information%2F%22%20target%3D%22_blank%22%20rel%3D%22noreferrer%20noopener%22%3EPlan%20Strong%3Csup%3ETM%3C%2Fsup%3E%3C%2Fa%3E%20event%20in%20Vicenza%2C%20Italy.%20Something%20that%20was%20clear%20to%20me%20from%20the%20very%20beginning%20was%20that%20he%20is%20an%20absolute%20genius%20at%20programming%20%28among%20many%20other%20things%29.%20I%20remembered%20writing%20him%20after%20the%20event%20because%20I%20had%20some%20more%20questions%20about%20the%20material%20presented%20and%20he%20helped%20me%20out%20without%20hesitation.%20Back%20then%2C%20I%20wasn%C2%B4t%20exactly%20sure%20why%20he%20did%20that%20for%20someone%20he%20barely%20knew.%20I%20understood%20when%20I%20listened%20to%20%3Ca%20href%3D%22https%3A%2F%2Fpodcasts.apple.com%2Fus%2Fpodcast%2Fepisode-96-strongfirst-series-with-fabiozonin%2Fid1217063054%3Fi%3D1000430914633%26amp%3Bl%3Dit%22%20target%3D%22_blank%22%20rel%3D%22noreferrer%20noopener%22%3ESarah%20Polacco%C2%B4s%20interview%20with%20him%20on%20her%20%E2%80%9CPurposeful%20Strength%E2%80%9D%3C%2Fa%3E%20podcast%20three%20years%20later.%20%E2%80%9CIt%20is%20not%20only%20about%20what%20we%20teach%2C%20it%C2%B4s%20about%20what%20we%20do%2C%20how%20we%20behave%2C%20how%20we%20care%20about%20the%20others%2C%20and%20this%20is%20why%20we%20built%20such%20a%20strong%20community.%20Whenever%20I%20am%20kind%20to%20someone%20or%20try%20to%20be%20helpful%2C%20I%20try%20to%20think%20of%20what%20I%20would%20expect%20someone%20else%20to%20do%20for%20me%20if%20I%C2%B4m%20in%20need.%E2%80%9D%3C%2Fp%3E%0A%0A%0A%0A%3Ch2%3E%3Cstrong%3EEstablishing%20my%20Baseline%3C%2Fstrong%3E%3C%2Fh2%3E%0A%0A%0A%0A%3Cp%3EOne%20of%20the%20key%20points%20Fabio%20explained%20to%20me%20is%20not%20only%20applicable%20to%20training%2C%20but%20anytime%20in%20life%20you%20want%20to%20progress%20towards%20a%20goal%3A%20you%20have%20to%20take%20into%20account%20where%20you%20are%20at%20the%20moment.%20You%20have%20to%20make%20%3Ca%20href%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fresidual-self-image%2F%22%20target%3D%22_blank%22%20rel%3D%22noreferrer%20noopener%22%3Ean%20honest%20assessment%20of%20your%20current%20situation%3C%2Fa%3E.%20This%20can%20be%20hard%20because%20you%20must%20take%20a%20close%20look%20at%20your%20deficits%20and%20the%20things%20you%C2%B4re%20not%20good%20at.%20But%20it%C2%B4s%20absolutely%20necessary%20if%20you%20want%20to%20make%20progress.%20Just%20like%20a%20map%20is%20useless%20if%20you%20don%E2%80%99t%20know%20where%20you%20are%2C%20without%20an%20honest%20assessment%2C%20you%20won%E2%80%99t%20be%20able%20to%20move%20toward%20your%20goal.%3C%2Fp%3E%0A%0A%0A%0A%3Cp%3EAfter%20talking%20with%20Fabio%20I%20accurately%20assessed%20my%20baselines%20for%20the%20skills%20tested%20at%20the%20SFB.%20In%20the%20One-Arm%20Pushup%20I%20was%20able%20to%20do%20two%20solid%20reps%20per%20side%2C%20but%20wasn%C2%B4t%20able%20to%20do%20the%20One-Arm%20One-Leg%20Pushup%20on%20both%20sides.%20The%20pullups%20were%20no%20issue%2C%20but%20I%20knew%20that%20my%20hollow%20position%20could%20be%20improved.%20I%20lack%20ankle%20mobility%20so%20the%20pistol%20was%20the%20real%20challenge%20for%20me.%20But%20by%20using%20a%2016kg%20kettlebell%20as%20a%20counterweight%20I%20was%20able%20to%20get%20an%20acceptable%20%28but%20very%20shaky%29%20rep%20on%20both%20sides.%20With%20that%20established%2C%20we%20moved%20on%20to%20designing%20the%20program.%3C%2Fp%3E%0A%0A%0A%0A%3Cp%3EFabio%20noted%20that%20while%20it%20doesn%C2%B4t%20really%20matter%20which%20method%20you%20use%20for%20programming%2C%20%3Ca%20href%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fwhy-do-kettlebells-barbells-and-bodyweight-demand-different-programming%2F%22%20target%3D%22_blank%22%20rel%3D%22noreferrer%20noopener%22%3Ecertain%20differences%20and%20limitations%3C%2Fa%3E%20apply%20to%20bodyweight%20training%20because%20just%20adding%20weight%20to%20the%20bar%20or%20grabbing%20a%20smaller%20kettlebell%20to%20increase%20or%20decrease%20the%20load%20are%20not%20options.%20For%20bodyweight%20training%2C%20it%20is%20better%20to%20work%20with%20changing%20levers%20or%20use%20progressions%2Fregressions%20and%20variations%20of%20the%20target%20exercises%20based%20on%20your%20current%20level.%3C%2Fp%3E%0A%0A%0A%0A%3Ch2%3E%3Cstrong%3EDesigning%20the%20Program%20for%20the%20One-Arm%20Pushup%3C%2Fstrong%3E%3C%2Fh2%3E%0A%0A%0A%0A%3Cp%3EWe%20used%20%3Ca%20aria-label%3D%22%20%28opens%20in%20a%20new%20tab%29%22%20rel%3D%22noreferrer%20noopener%22%20href%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fspecial-events%2Fplan-strong-information%2F%22%20target%3D%22_blank%22%3EPlan%20Strong%3Csup%3ETM%3C%2Fsup%3E%3C%2Fa%3E%20to%20design%20the%20program%20and%20determine%20the%20average%20intensity%2Feffort%2C%20the%20volume%2C%20their%20dynamic%20and%20distribution.%20By%20using%20different%20heights%20of%20elevation%2C%20we%20got%20three%20different%20intensity%20zones%20for%20the%20OAPU%3A%20%3C%2Fp%3E%0A%0A%0A%0A%3Cul%3E%3Cli%3EA%20medium%20height%20where%20I%20could%0Ado%208-10%20reps.%3C%2Fli%3E%3Cli%3EA%20lower%20height%20that%20stilled%20allowed%0Ame%20to%20do%203-5%20reps.%3C%2Fli%3E%3Cli%3ERegular%20OAPUs%20on%20the%20floor%20where%0AI%20could%20do%201-2%20solid%20reps.%3C%2Fli%3E%3C%2Ful%3E%0A%0A%0A%0A%3Cp%3EAccording%20to%20the%20Grease%20the%20Groove%20%28GTG%29%20and%20%3Ca%20href%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fthe-origins-of-strongfirst-programming%2F%22%20target%3D%22_blank%22%20rel%3D%22noreferrer%20noopener%22%3EPlan%20Strong%3Csup%3ETM%3C%2Fsup%3E%20principles%3C%2Fa%3E%2C%20I%20would%20do%20one-third%20to%20two-thirds%20of%20the%20maximum%20repetitions%20possible%20per%20set%20in%20each%20intensity%20zone.%20%28So%2C%20for%20example%2C%20if%20the%20easiest%20intensity%20zone%20max%20rep%20count%20were%20nine%2C%20I%20would%20do%20only%20three%20to%20six%20reps%20in%20that%20zone.%29%20I%20would%20then%20spread%20the%20sets%20throughout%20the%20day%20and%20practice%20the%20OAPU%20in%20a%20GTG%20fashion%20five%20days%20per%20week.%3C%2Fp%3E%0A%0A%0A%0A%3Cp%3EThe%20first%20month%20was%20designed%20like%20a%20regular%20preparation%20period%3A%3C%2Fp%3E%0A%0A%0A%0A%3Cp%3E%3Cstrong%3EMonth%20%231%3C%2Fstrong%3E%3C%2Fp%3E%0A%0A%0A%0A%3Cdiv%20class%3D%22wp-block-image%22%3E%3Cfigure%20class%3D%22aligncenter%20size-full%20is-resized%22%3E%3Cimg%20loading%3D%22lazy%22%20src%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FSven-Table-Month-1-1.jpg%22%20alt%3D%22%22%20class%3D%22wp-image-90469%22%20width%3D%22618%22%20height%3D%22366%22%20srcset%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FSven-Table-Month-1-1.jpg%20618w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FSven-Table-Month-1-1-450×267.jpg%20450w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FSven-Table-Month-1-1-600×355.jpg%20600w%22%20sizes%3D%22%28max-width%3A%20618px%29%20100vw%2C%20618px%22%3E%3C%2Ffigure%3E%3C%2Fdiv%3E%0A%0A%0A%0A%3Cp%3EFor%20the%20second%20month%2C%20we%20increased%20the%0Avolume%20and%20average%20intensity%2C%20but%20built%20in%20a%20taper%20towards%20the%20end%20of%20the%0Amonth%2C%20like%20in%20a%20competition%20period.%20This%20allowed%20me%20to%20test%20my%20repetition%0Amaximum%20in%20the%20OAPU%20at%20the%20end%20of%20week%208.%3C%2Fp%3E%0A%0A%0A%0A%3Cp%3E%3Cstrong%3EMonth%20%232%3C%2Fstrong%3E%3C%2Fp%3E%0A%0A%0A%0A%3Cdiv%20class%3D%22wp-block-image%22%3E%3Cfigure%20class%3D%22aligncenter%20size-full%20is-resized%22%3E%3Cimg%20loading%3D%22lazy%22%20src%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FSven-Table-Month-2.jpg%22%20alt%3D%22%22%20class%3D%22wp-image-90463%22%20width%3D%22614%22%20height%3D%22521%22%20srcset%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FSven-Table-Month-2.jpg%20614w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FSven-Table-Month-2-450×382.jpg%20450w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FSven-Table-Month-2-600×509.jpg%20600w%22%20sizes%3D%22%28max-width%3A%20614px%29%20100vw%2C%20614px%22%3E%3C%2Ffigure%3E%3C%2Fdiv%3E%0A%0A%0A%0A%3Cp%3EIn%20addition%2C%20instead%20of%20using%20a%20box%20or%20barbell%20as%20elevation%2C%20Fabio%20wanted%20me%20to%20use%20a%20big%20board%2C%20elevated%20on%20one%20side%20in%20a%20power%20rack.%20This%20offered%20several%20advantages.%20My%20hand%20and%20wrist%20were%20in%20the%20same%20position%20as%20a%20regular%20OAPU%20on%20the%20floor%2C%20which%20gave%20me%20the%20same%20sensory%20feeling%20and%20resulted%20in%20better%20carryover.%20Also%2C%20it%20allowed%20me%20to%20load%20the%20palm%20and%20use%20my%20hand%20in%20the%20exact%20same%20way%20as%20in%20an%20OAPU%20on%20the%20floor.%20Finally%2C%20the%20board%20gave%20me%20a%20point%20of%20reference%20for%20adjusting%20my%20body%20in%20space.%20This%20allowed%20me%20to%20prevent%20my%20hips%20from%20losing%20position%20%28which%20otherwise%20would%20result%20in%20a%20loss%20of%20proper%20body%20alignment%20and%20with%20that%20the%20tension%20in%20my%20midsection%29.%C2%A0%3C%2Fp%3E%0A%0A%0A%0A%3Cdiv%20class%3D%22wp-block-image%22%3E%3Cfigure%20class%3D%22aligncenter%20size-medium%20is-resized%22%3E%3Cimg%20loading%3D%22lazy%22%20src%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FSven-Rieger_incline-OAPU_top_650x650_D-450×450.jpg%22%20alt%3D%22%22%20class%3D%22wp-image-90473%22%20width%3D%22338%22%20height%3D%22338%22%20srcset%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FSven-Rieger_incline-OAPU_top_650x650_D-450×450.jpg%20450w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FSven-Rieger_incline-OAPU_top_650x650_D-150×150.jpg%20150w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FSven-Rieger_incline-OAPU_top_650x650_D-300×300.jpg%20300w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FSven-Rieger_incline-OAPU_top_650x650_D-600×600.jpg%20600w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FSven-Rieger_incline-OAPU_top_650x650_D-100×100.jpg%20100w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FSven-Rieger_incline-OAPU_top_650x650_D.jpg%20650w%22%20sizes%3D%22%28max-width%3A%20338px%29%20100vw%2C%20338px%22%3E%3C%2Ffigure%3E%3C%2Fdiv%3E%0A%0A%0A%0A%3Cp%3EAt%20the%20end%20of%20the%20final%20week%20of%20the%20second%20month%20Fabio%20wanted%20me%20not%20only%20to%20test%20my%20repetition%20maximum%20in%20the%20OAPU%2C%20but%20also%20see%20if%20I%20could%20do%20a%20OAOLPU.%20The%20results%20were%20stunning.%3Cbr%3EMy%20rep%20max%20in%20the%20OAPU%20went%20from%20two%20to%20five%20reps%20on%20both%20sides.%20And%20although%20I%20wasn%C2%B4t%20doing%20any%20specific%20OAOLPU%20training%20during%20that%20time%2C%20I%20was%20able%20to%20do%20one%20rep%20on%20each%20side.%20With%20that%20achieved%20we%20changed%20plans%20to%20maintain%20the%20strength%20needed%20for%20the%20OAOLPU%20while%20still%20working%20on%20improving%20the%20details.%3C%2Fp%3E%0A%0A%0A%0A%3Ch2%3E%3Cstrong%3EGetting%20%E2%80%9CPistol%20Ready%E2%80%9D%3C%2Fstrong%3E%3C%2Fh2%3E%0A%0A%0A%0A%3Cp%3EAs%20for%20the%20pistol%20squat%2C%20my%20biggest%20issue%20was%20my%20ankle%20mobility.%20The%20Bodyweight%20Course%20in%20Berlin%20with%20Pavel%20was%20very%20helpful%20in%20that%20regard%2C%20because%20a%20lot%20of%20time%20in%20the%20beginning%20of%20the%20pistol%20section%20was%20spent%20on%20%3Ca%20href%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fmobility-drills-to-fix-your-performance-killing-feet%2F%22%20target%3D%22_blank%22%20rel%3D%22noreferrer%20noopener%22%3Emaking%20your%20feet%20and%20ankles%20%E2%80%9Cpistol%20ready.%E2%80%9D%3C%2Fa%3E%20We%20covered%20different%20stretches%20and%20mobility%20exercises%20to%20improve%20the%20range%20of%20motion%20of%20the%20ankles%2C%20always%20retesting%20afterwards%20against%20a%20previously%20set%20baseline%2C%20to%20see%20whether%20a%20positive%20change%20had%20occurred.%20Not%20every%20drill%20works%20for%20everyone%2C%20so%20be%20sure%20to%20find%20the%20exercises%20that%20work%20for%20you.%3C%2Fp%3E%0A%0A%0A%0A%3Cp%3EFor%20training%20the%20pistol%20squat%20Fabio%20recommended%20very%20a%20simple%20progression%20consisting%20of%20two%20steps%2C%20for%20which%20he%20had%20me%20use%20the%20elevated%20board%20again.%20I%20used%20a%2016kg%20kettlebell%20as%20a%20counterweight%20with%20the%20board%20inclined%20enough%20that%20I%20could%20do%20a%20proper%20pistol.%20The%20first%20goal%20was%20to%20use%20the%2016kg%20kettlebell%20while%20working%20on%20slowly%20reducing%20the%20inclination%20bit%20by%20bit%20until%20I%20could%20do%20the%20pistol%20on%20the%20floor.%20Once%20I%20reached%20this%20point%2C%20the%20next%20step%20would%20be%20to%20slowly%20reduce%20the%20weight%20of%20the%20kettlebell%20held%20for%20counterbalance%20until%20I%20could%20do%20a%20proper%20bodyweight-only%20pistol.%3C%2Fp%3E%0A%0A%0A%0A%3Cdiv%20class%3D%22wp-block-image%22%3E%3Cfigure%20class%3D%22aligncenter%20size-medium%20is-resized%22%3E%3Cimg%20loading%3D%22lazy%22%20src%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FSven-Rieger_assisted-pistol_650x650-450×450.jpg%22%20alt%3D%22%22%20class%3D%22wp-image-90476%22%20width%3D%22338%22%20height%3D%22338%22%20srcset%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FSven-Rieger_assisted-pistol_650x650-450×450.jpg%20450w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FSven-Rieger_assisted-pistol_650x650-150×150.jpg%20150w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FSven-Rieger_assisted-pistol_650x650-300×300.jpg%20300w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FSven-Rieger_assisted-pistol_650x650-600×600.jpg%20600w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FSven-Rieger_assisted-pistol_650x650-100×100.jpg%20100w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FSven-Rieger_assisted-pistol_650x650.jpg%20650w%22%20sizes%3D%22%28max-width%3A%20338px%29%20100vw%2C%20338px%22%3E%3C%2Ffigure%3E%3C%2Fdiv%3E%0A%0A%0A%0A%3Cp%3EI%20practiced%20the%20pistol%20three%20to%20five%20times%20a%20week%2C%20spreading%20the%20sets%20throughout%20the%20day%20in%20GTG%20fashion%2C%20allowing%20for%20a%20natural%20waviness%20depending%20on%20how%20I%20felt%20that%20day.%20Although%20I%20never%20reached%20the%20final%20bodyweight-only%20pistol%20goal%2C%20I%20was%20able%20to%20do%20a%20decent%20pistol%20with%20a%20counterweight%2C%20passing%20the%20testing%20standards%2C%20which%20was%20a%20real%20success%20for%20me.%3C%2Fp%3E%0A%0A%0A%0A%3Cdiv%20class%3D%22wp-block-image%22%3E%3Cfigure%20class%3D%22aligncenter%20size-medium%20is-resized%22%3E%3Cimg%20loading%3D%22lazy%22%20src%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FFEATURE-PIC_Sven-Rieger_pistol_650x650_D-450×450.jpg%22%20alt%3D%22%22%20class%3D%22wp-image-90479%22%20width%3D%22338%22%20height%3D%22338%22%20srcset%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FFEATURE-PIC_Sven-Rieger_pistol_650x650_D-450×450.jpg%20450w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FFEATURE-PIC_Sven-Rieger_pistol_650x650_D-150×150.jpg%20150w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FFEATURE-PIC_Sven-Rieger_pistol_650x650_D-300×300.jpg%20300w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FFEATURE-PIC_Sven-Rieger_pistol_650x650_D-600×600.jpg%20600w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FFEATURE-PIC_Sven-Rieger_pistol_650x650_D-100×100.jpg%20100w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2FFEATURE-PIC_Sven-Rieger_pistol_650x650_D.jpg%20650w%22%20sizes%3D%22%28max-width%3A%20338px%29%20100vw%2C%20338px%22%3E%3C%2Ffigure%3E%3C%2Fdiv%3E%0A%0A%0A%0A%3Cp%3EIn%20the%20bigger%20picture%2C%20by%20earning%20the%20SFB%20instructor%20designation%2C%20and%20with%20that%20my%20StrongFirst%20Elite%20Status%2C%20I%20knew%20that%20I%20had%20barely%20taken%20the%20first%20steps%20on%20a%20long%20journey.%20Some%20might%20confuse%20%E2%80%9Celite%E2%80%9D%20with%20%E2%80%9Celitist%E2%80%9D.%20But%20a%20higher%20rank%20doesn%C2%B4t%20mean%20more%20privileges.%20To%20me%20it%20means%20more%20responsibility.%20I%20must%20further%20develop%20and%20refine%20the%20skills%20I%20have%20learned%20while%20also%20acquiring%20new%20ones.%20I%20must%20represent%20StrongFirst%20and%20that%20for%20which%20it%20stands.%20I%20must%20honor%20my%20teachers%20and%20mentors%20and%20what%20they%20taught%20me%20by%20passing%20it%20on%20to%20others.%20As%20my%20friend%20and%20fellow%20StrongFirst%20Elite%20instructor%2C%20Ben%20Bradbury%2C%20said%20after%20receiving%20his%20black%20belt%20in%20Brazilian%20jiu%20jitsu%2C%20%E2%80%9CNow%20the%20real%20journey%20begins.%E2%80%9D%3C%2Fp%3E%0A%3Csection%20yuzopluginfree%20class%3D%22wp-yuzo%20yzp-wrapper%20%20yzp-id-88794%20yzp-template-list-default-image-medium%20yzp-layout-list%20yzp-without-meta%20yzp-aspect-ratio-1-1%20yzp-mobile-columns-2%20yzp-tablet-columns-2%20yzp-desktop-columns-2%22%20data-version%3D%226.2.2%22%20data-id%3D%2288794%22%20data-type%3D%22c%22%20data-level%3D%225%22%3E%3Ch3%3EYou%20may%20also%20like%3C%2Fh3%3E%3C%2Fsection%3E%3Cdiv%20id%3D%22sexy-author-bio%22%20class%3D%22sven-rieger%22%20readability%3D%2217.300518134715%22%3E%3Cdiv%20id%3D%22sab-gravatar%22%3E%3Ca%20rel%3D%22nofollow%22%20href%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fauthor%2Fsvenrieger%2F%22%20target%3D%22_top%22%3E%3Cimg%20alt%3D%22Sven%20Rieger%22%20src%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2019%2F03%2FStrongFirst-Contributor-Sven-Rieger-Bio.jpg%22%3E%3C%2Fa%3E%3C%2Fdiv%3E%3Cdiv%20id%3D%22sab-description%22%20readability%3D%2230%22%3ESven%20fell%20in%20love%20with%20kettlebells%20in%20the%20fall%20of%202010%2C%20when%20a%20friend%20introduced%20him%20to%20these%20%E2%80%9Ccannonballs%20with%20a%20handle.%E2%80%9D%20While%20not%20immediately%20sure%20what%20to%20do%20with%20it%2C%20he%20was%20certain%3A%20%E2%80%9CThis%20was%20what%20I%20was%20searching%20for%20so%20long.%E2%80%9D%20Shortly%20after%2C%20he%20found%20Pavel%20Tsatsouline%E2%80%99s%20material%20and%20was%20hooked.%3Cp%3EAfter%20taking%20two%20workshops%20in%20the%20spring%20of%202011%2C%20he%20set%20a%20goal%20of%20becoming%20an%20instructor.%20On%20the%20way%2C%20he%20completed%20his%20FMS%20Level%201.%20When%20StrongFirst%20was%20founded%20in%202012%2C%20he%20knew%20that%20this%20was%20the%20place%20for%20him.%20In%20only%20a%20few%20short%20years%2C%20from%20August%202016%20to%20November%202019%2C%20he%20completed%20his%20SFG%2C%20SFL%2C%20SFG%20II%2C%20and%20SFB%2C%20becoming%20a%20StrongFirst%20Certified%20Elite%20Instructor%20and%20in%202020%20he%20became%20a%20StrongFirst%20Certified%20Team%20Leader.%20He%20has%20also%20attended%20Plan%20Strong%20and%20Strong%20Endurance%20to%20learn%20how%20to%20create%20effective%20training%20plans%20for%20his%20students.%3C%2Fp%3E%3Cp%3ESven%20studied%20Healthcare%20Management%20and%20works%20as%20a%20strength%20and%20fitness%20coach%20in%20Stuttgart%2C%20Germany.%3C%2Fp%3E%3C%2Fdiv%3E%3C%2Fdiv%3E%09%09%09%3C%2Fdiv%3E&target=fi
Lion’s Roar Kettlebell Snatch
https://www.googleapis.com/language/translate/v2?key=AIzaSyDz1I1Duwl42YWMAoRG_JEi_RIt9OHzRpw&q=%3Cdiv%20readability%3D%22126.74106175515%22%3E%0A%09%09%0A%3Cblockquote%20class%3D%22wp-block-quote%22%20readability%3D%225%22%3E%3Cp%3E%3Cem%3E%E2%80%9CHear%20me%20Roar%21%E2%80%9D%3C%2Fem%3E%E2%80%94House%20Lannister%3C%2Fp%3E%3C%2Fblockquote%3E%0A%0A%0A%0A%3Cp%3EWould%20you%20like%20to%20improve%20your%20kettlebell%20snatch%20technique%20and%20make%20your%20snatch%20test%20easier%3F%20The%20simple%20tip%20I%E2%80%99m%20about%20to%20share%20with%20you%20will%20help%20you%20to%20generate%20more%20force%20from%20the%20ground%20up%2C%20improve%20and%20solidify%20your%20overhead%20lockout%2C%20help%20you%20maintain%20a%20vertical%20plank%20during%20the%20drop%20and%20tighten%20up%20your%20overall%20timing%20and%20rhythm.%3C%2Fp%3E%0A%0A%0A%0A%3Cp%3EInterestingly%20enough%2C%20this%20tip%20doesn%E2%80%99t%20involve%20the%20kettlebell%20hand%2C%20but%20rather%20the%20free%2Fnon-lifting%20hand.%20My%20ongoing%20research%20dedicated%20to%20the%20use%20of%20this%20hand%20first%20revealed%20the%20%3Cem%3E%E2%80%9C%3C%2Fem%3E%3Ca%20href%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fpress-stronger-now-with-the-kettlebell-pull-press%2F%22%20target%3D%22_blank%22%20rel%3D%22noreferrer%20noopener%22%3E%3Cem%3Ekettlebell%20pull%20press%3C%2Fem%3E%3C%2Fa%3E%3Cem%3E%E2%80%9D%3C%2Fem%3E%20with%20which%20many%20SFGs%20%28as%20well%20as%20dumbbell%20lifters%29%20experienced%20a%20greatly%20improved%20press.%20Today%E2%80%99s%20tip%20is%20dedicated%20to%20improving%20your%20kettlebell%20snatch%20using%20the%20non-lifting%20hand%20in%20what%20I%20call%20the%20Lion%E2%80%99s%20Roar%20Snatch.%3C%2Fp%3E%0A%0A%0A%0A%3Cdiv%20class%3D%22wp-block-image%22%3E%3Cfigure%20class%3D%22aligncenter%20size-medium%20is-resized%22%3E%3Cimg%20loading%3D%22lazy%22%20src%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2Froar3_650x650_D-450×450.jpg%22%20alt%3D%22%22%20class%3D%22wp-image-90795%22%20width%3D%22338%22%20height%3D%22338%22%20srcset%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2Froar3_650x650_D-450×450.jpg%20450w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2Froar3_650x650_D-150×150.jpg%20150w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2Froar3_650x650_D-300×300.jpg%20300w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2Froar3_650x650_D-600×600.jpg%20600w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2Froar3_650x650_D-100×100.jpg%20100w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2Froar3_650x650_D.jpg%20650w%22%20sizes%3D%22%28max-width%3A%20338px%29%20100vw%2C%20338px%22%3E%3C%2Ffigure%3E%3C%2Fdiv%3E%0A%0A%0A%0A%3Cp%3EAs%20with%20the%20pull%20press%2C%20the%20technique%20that%20I%20am%20going%20to%20explain%20is%20not%20something%20I%20discovered%2C%20but%20something%20I%20noticed%2C%20deconstructed%2C%20and%20reverse%20engineered%20after%20judging%20hundreds%20and%20hundreds%20of%20snatch%20tests%2C%20and%20of%20course%20reviewing%20my%20own%20kettlebell%20snatch%20practice%20sessions.%20Many%20of%20you%20are%20likely%20doing%20this%20unconsciously%20to%20varying%20degrees%2C%20but%20I%20want%20to%20teach%20you%20to%20do%20it%20by%20design%20in%20a%20specific%20way%20and%20hence%20reap%20even%20more%20benefits.%3C%2Fp%3E%0A%0A%0A%0A%3Cp%3EBut%20first%E2%80%A6%3C%2Fp%3E%0A%0A%0A%0A%3Ch2%3EHow%20I%20%28Almost%29%20Failed%20a%20Kettlebell%20Snatch%20Test%E2%80%A6with%20a%2016kg%20Kettlebell%3C%2Fh2%3E%0A%0A%0A%0A%3Cp%3EI%20was%20getting%20ready%20for%20my%20%3Ca%20href%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fcertifications%2Fsfg-i-kettlebell-instructor-information%2F%22%20target%3D%22_blank%22%20rel%3D%22noreferrer%20noopener%22%3EStrongFirst%20Level%20I%20Kettlebell%20Certification%3C%2Fa%3E%20years%20ago.%20With%20nine%20months%20left%20to%20prepare%20I%20still%20could%20not%20comfortably%20snatch%20the%2024kg%2C%20my%20testing%20weight.%20To%20have%20at%20least%20some%20baseline%2C%20I%20decided%20to%20try%20the%20test%20with%20a%2016kg.%20Well%2C%20I%20did%20it.%20But%20it%20sucked.%20Big%20time.%20I%20could%20not%20help%20but%20think%2C%20%E2%80%9CHow%20the%20hell%20am%20I%20going%20to%20make%20it%20with%20the%2024kg%3F%20At%20a%20bodyweight%20of%2066.6kg%3F%E2%80%9D%3C%2Fp%3E%0A%0A%0A%0A%3Cp%3EAt%20that%20time%20there%20were%20no%20certified%20instructors%20in%20my%20country.%20There%20were%20no%20%3Ca%20href%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fcourses%2Fkettlebell-course%2F%22%3Ekettlebell%20courses%3C%2Fa%3E%20either.%20I%20spent%20the%20next%20nine%20months%20doing%20lots%20of%20online%20research%2C%20practice%2C%20asking%20questions%20on%20online%20forums%2C%20more%20practice%2C%20sending%20emails%20to%20various%20instructors%2C%20polishing%20my%20technique%2C%20incorporating%20any%20tip%20I%20could%20find%2C%20and%20more%20and%20more%20practice.%3C%2Fp%3E%0A%0A%0A%0A%3Cp%3ELo%20and%20behold%2C%20when%20the%20time%20came%2C%20I%20finished%20my%20snatch%20test%20with%20the%2024kg%20at%20about%204%3A20.%3C%2Fp%3E%0A%0A%0A%0A%3Cp%3EA%20few%20years%20later%2C%20when%20beta%20testing%20a%20training%20protocol%20for%20one%20of%20my%20upcoming%20projects%2C%20I%20finished%20the%20cycle%20comfortably%20snatching%20the%2032kg.%20I%20had%20gained%20some%20weight%2C%20true%20but%20I%20had%20only%20moved%20up%20to%2068kg%20bodyweight.%20And%20I%20got%20ripped%21%20The%20kettlebell%20snatch%20truly%20is%20a%20Tsar%20of%20all%20kettlebell%20lifts.%3C%2Fp%3E%0A%0A%0A%0A%3Cdiv%20class%3D%22wp-block-image%22%3E%3Cfigure%20class%3D%22aligncenter%20size-medium%20is-resized%22%3E%3Cimg%20loading%3D%22lazy%22%20src%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2Froar1_650x650_D-450×450.jpg%22%20alt%3D%22%22%20class%3D%22wp-image-90800%22%20width%3D%22338%22%20height%3D%22338%22%20srcset%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2Froar1_650x650_D-450×450.jpg%20450w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2Froar1_650x650_D-150×150.jpg%20150w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2Froar1_650x650_D-300×300.jpg%20300w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2Froar1_650x650_D-600×600.jpg%20600w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2Froar1_650x650_D-100×100.jpg%20100w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2Froar1_650x650_D.jpg%20650w%22%20sizes%3D%22%28max-width%3A%20338px%29%20100vw%2C%20338px%22%3E%3C%2Ffigure%3E%3C%2Fdiv%3E%0A%0A%0A%0A%3Ch2%3EFour%20Noble%20Truths%20of%20the%20Snatch%20Test%3C%2Fh2%3E%0A%0A%0A%0A%3Cp%3EDuring%20my%20kettlebell%20snatch%20journey%2C%20I%20came%20to%20the%20following%20enlightening%20conclusions%3A%20%3Cstrong%3E%C2%A0%3C%2Fstrong%3E%3C%2Fp%3E%0A%0A%0A%0A%3Col%20type%3D%221%22%3E%3Cli%3EThe%20snatch%20test%20is%20glycolytic%20suffering%2C%20but%20it%20doesn%E2%80%99t%20have%20to%20be.%20It%20can%20be%20way%20easier.%C2%A0%3C%2Fli%3E%3Cli%3EThe%20reason%20why%20you%20suffer%20during%20your%20snatch%20test%20is%20your%20technique%20sucks.%3C%2Fli%3E%3Cli%3EIf%20you%20want%20to%20ace%20your%20snatch%20test%2C%20perfect%20your%20snatch%20technique.%3C%2Fli%3E%3Cli%3EThe%20route%20to%20correct%20kettlebell%20snatch%20technique%20is%20an%20eightfold%20path%3A%3Col%3E%3Cli%3EDeep%20hip%20hinge%20and%20backswing.%3C%2Fli%3E%3Cli%3EGenerating%20the%20force%20from%20your%20legs%20and%20hips.%3C%2Fli%3E%3Cli%3EKeeping%20the%20bell%20close%20to%20your%20body%E2%80%94both%20on%20the%20way%20up%20and%20on%20the%20way%20down.%3C%2Fli%3E%3Cli%3EKeeping%20the%20kettlebell%20on%20the%20center%20line.%3C%2Fli%3E%3Cli%3EFast%20spear%20through%20the%20handle%20at%20about%20your%20eyes%20level%20to%20avoid%20banging%20the%20forearm.%20%28Earlier%20than%20most%20people%20do.%29%3C%2Fli%3E%3Cli%3EPlaying%20the%20game%20of%20chicken%20with%20the%20bell%20on%20the%20way%20down%20%28waiting%20for%20the%20bell%20in%20the%20%E2%80%9Cvertical%20plank%E2%80%9D%29.%3C%2Fli%3E%3Cli%3ECorrect%20breathing%20%28and%20there%20are%20few%20different%20models%20to%20choose%20from%29.%C2%A0%3C%2Fli%3E%3Cli%3EOptimal%20coordination%20of%20your%20free%20arm%20in%20all%20major%20phases%20and%20Lion%E2%80%99s%20Roar%20Lockout.%3C%2Fli%3E%3C%2Fol%3E%3C%2Fli%3E%3C%2Fol%3E%0A%0A%0A%0A%3Cp%3EAll%20clear%2C%20right%3F%20Wait%20a%20minute%E2%80%A6%20%3Cstrong%3E8.%20Lion%E2%80%99s%20Roar%20Lockout%3F%3C%2Fstrong%3E%3C%2Fp%3E%0A%0A%0A%0A%3Cp%3EI%20will%20explain.%20Watch%20the%20video%20below%20and%20then%20read%20some%20additional%20info%20and%20summary.%3C%2Fp%3E%0A%0A%0A%0A%3Cfigure%20class%3D%22wp-block-embed-youtube%20aligncenter%20wp-block-embed%20is-type-video%20is-provider-youtube%20wp-embed-aspect-16-9%20wp-has-aspect-ratio%22%3E%3Cdiv%20class%3D%22wp-block-embed__wrapper%22%3E%0A%3Cp%3E%3Ciframe%20title%3D%22Lion%E2%80%99s%20Roar%20Kettlebell%20Snatch%20%7C%20StrongFirst%22%20width%3D%22640%22%20height%3D%22360%22%20src%3D%22https%3A%2F%2Fwww.youtube.com%2Fembed%2FA-AZgu5TSX0%3Ffeature%3Doembed%26amp%3Bmodestbranding%3D1%26amp%3Bshowinfo%3D0%26amp%3Brel%3D0%22%20frameborder%3D%220%22%20allow%3D%22accelerometer%3B%20autoplay%3B%20encrypted-media%3B%20gyroscope%3B%20picture-in-picture%22%20allowfullscreen%3E%3C%2Fiframe%3E%3C%2Fp%3E%0A%3C%2Fdiv%3E%3C%2Ffigure%3E%0A%0A%0A%0A%3Ch2%3EOne%20Hand%20to%20the%20Sky%2C%20the%20Other%20to%20the%20Earth%3C%2Fh2%3E%0A%0A%0A%0A%3Cp%3EWhy%20is%20it%20called%20%E2%80%9CLion%E2%80%99s%20Roar%E2%80%9D%3F%20According%20to%20legend%2C%20one%20of%20the%20styles%20of%20martial%20arts%20I%20practice%2C%20Cantonese%20style%20%E2%80%9CKnight-Errant%E2%80%99s%20Boxing%E2%80%9D%20%28%3Cem%3EHap%20Kyun%3C%2Fem%3E%29%2C%20originally%20comes%20from%20a%20Tibetan%20combat%20art%20called%20%E2%80%9CLion%E2%80%99s%20Roar%E2%80%9D%20%28%3Cem%3ESi%20Ji%20Hau%3C%2Fem%3E%29.%20My%20teacher%20and%20good%20friend%20Sifu%20David%20Rogers%20told%20me%20that%20the%20original%20name%20reflects%20a%20story%20from%20Buddhist%20scriptures.%20It%20is%20said%20that%20upon%20his%20birth%2C%20Buddha%20stood%20up%2C%20pointed%20one%20hand%20to%20the%20sky%2C%20the%20other%20hand%20to%20the%20earth%2C%20and%20roared%20like%20a%20lion%20to%20announce%20his%20arrival.%20That%E2%80%99s%20the%20story%20behind%20the%20cool%20name.%20%28Oh%2C%20and%20by%20the%20way%2C%20part%20of%20Czechia%E2%80%99s%20coat%20of%20arms%20is%20a%20lion%2C%20signifying%20our%20nation%E2%80%99s%20power%20and%20sovereignty.%29%3C%2Fp%3E%0A%0A%0A%0A%3Cdiv%20class%3D%22wp-block-image%22%3E%3Cfigure%20class%3D%22aligncenter%20size-medium%20is-resized%22%3E%3Cimg%20loading%3D%22lazy%22%20src%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2Froar4_650x650_D-450×450.jpg%22%20alt%3D%22%22%20class%3D%22wp-image-90802%22%20width%3D%22338%22%20height%3D%22338%22%20srcset%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2Froar4_650x650_D-450×450.jpg%20450w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2Froar4_650x650_D-150×150.jpg%20150w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2Froar4_650x650_D-300×300.jpg%20300w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2Froar4_650x650_D-600×600.jpg%20600w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2Froar4_650x650_D-100×100.jpg%20100w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F05%2Froar4_650x650_D.jpg%20650w%22%20sizes%3D%22%28max-width%3A%20338px%29%20100vw%2C%20338px%22%3E%3C%2Ffigure%3E%3C%2Fdiv%3E%0A%0A%0A%0A%3Ch2%3ESummary%20of%20the%20Free%20Hand%20Action%20and%20Benefits%3C%2Fh2%3E%0A%0A%0A%0A%3Cp%3EBy%20now%20you%20have%20watched%20the%20video%2C%20hopefully%20multiple%20times%2C%20and%20tried%20the%20Lion%E2%80%99s%20Roar%20kettlebell%20snatch%20technique.%20Here%20is%20a%20quick%20summary%20of%20the%20skill%20and%20its%20benefits%3A%3C%2Fp%3E%0A%0A%0A%0A%3Cul%3E%3Cli%3EThe%20arm%20swing%20of%20the%20free%20hand%20on%20the%20way%20up%20will%20help%20you%20to%20generate%20more%20force%20from%20the%20ground%20up%2C%20just%20like%20in%20high%20jump.%3C%2Fli%3E%3Cli%3EPointing%20the%20non-kettlebell%20hand%20to%20the%20floor%20will%20help%20you%20with%20fixing%20the%20kettlebell%20overhead%20and%20proper%20and%20solid%20lockout.%3C%2Fli%3E%3Cli%3ESwinging%20the%20free%20arm%20up%20before%20or%20during%20the%20drop%20will%20help%20you%20to%20maintain%20vertical%20plank%20during%20the%20drop%2C%20so%20you%20will%20not%20hinge%20too%20early.%3C%2Fli%3E%3Cli%3EAnd%20finally%2C%20the%20whole%20free%20hand%20action%20will%20help%20you%20with%20overall%20timing%20and%20maintaining%20the%20rhythm%2C%20which%20is%20crucial%20during%20your%20snatch%20practice%20and%2C%20of%20course%2C%20the%20snatch%20test.%3C%2Fli%3E%3C%2Ful%3E%0A%0A%0A%0A%3Cp%3EIt%20may%20take%20time%20to%20get%20used%20to%20it.%20It%20certainly%20took%20me%20some%20time%20on%20my%20left%20side%20in%20particular.%20But%20it%20is%20worth%20it.%20Practice%20first%20without%20the%20kettlebell%2C%20then%20with%20a%20light%20kettlebell.%20Always%20pause%20at%20the%20top.%20In%20contrast%20to%20the%20swing%2C%20the%20snatch%20has%20the%20advantage%20that%20you%20can%20stop%20at%20the%20top%2C%20give%20yourself%20a%20mental%20reminder%20what%20to%20do%20next%2C%20execute%20the%20plan%2C%20and%20then%20repeat.%20Do%20sets%20of%20five%20to%20ten%20snatches%20but%20think%20each%20of%20rep%20as%20a%20single.%3C%2Fp%3E%0A%0A%0A%0A%3Ch2%3EYour%20Next%20Snatch%20Test%3C%2Fh2%3E%0A%0A%0A%0A%3Cp%3E%E2%80%A697%2C%2098%2C%2099%2C%20100%21%20Great%20job%21%3C%2Fp%3E%0A%0A%0A%0A%3Cp%3E%3Cstrong%3EMeowing%20time%20is%20over%2C%20it%20is%20time%20to%20ROAR%21%20%3C%2Fstrong%3ETry%20it%20and%20let%20me%20know%20in%20the%20comments%20how%20it%20goes.%3C%2Fp%3E%0A%3Csection%20yuzopluginfree%20class%3D%22wp-yuzo%20yzp-wrapper%20%20yzp-id-88794%20yzp-template-list-default-image-medium%20yzp-layout-list%20yzp-without-meta%20yzp-aspect-ratio-1-1%20yzp-mobile-columns-2%20yzp-tablet-columns-2%20yzp-desktop-columns-2%22%20data-version%3D%226.2.2%22%20data-id%3D%2288794%22%20data-type%3D%22c%22%20data-level%3D%225%22%3E%3Ch3%3EYou%20may%20also%20like%3C%2Fh3%3E%3C%2Fsection%3E%3Cdiv%20id%3D%22sexy-author-bio%22%20class%3D%22pavel-macek%22%20readability%3D%2216.517857142857%22%3E%3Cdiv%20id%3D%22sab-gravatar%22%3E%3Ca%20rel%3D%22nofollow%22%20href%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fauthor%2Fpm%2F%22%20target%3D%22_top%22%3E%3Cimg%20alt%3D%22Pavel%20Macek%22%20src%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2018%2F10%2Fauthor-pavel-macek.jpg%22%3E%3C%2Fa%3E%3C%2Fdiv%3E%3Cdiv%20id%3D%22sab-description%22%20readability%3D%2228.926553672316%22%3EPavel%20Macek%2C%20Master%20StrongFirst%20Instructor%2C%20founder%20and%20chief%20instructor%20KB5%20Gym%2C%20is%20a%20pioneer%20of%20kettlebells%20in%20Czechia%2C%20Central%20Europe.%20He%20began%20training%20Chinese%20combatives%20in%20the%20Hung%20Kyun%20style%20in%201991%2C%20studying%20in%20the%20USA%2C%20Hong%20Kong%2C%20and%20China.%20He%20is%20president%20and%20chief%20instructor%20of%20the%20Practical%20Hung%20Kyun%20International%20Association.%3Cp%3EPavel%20was%20the%20first%20StrongFirst%20Certified%20Instructor%20in%20Czechia.%20He%20is%20also%20an%20FMS%2FCK-FMS%20specialist.%20In%202008%2C%20he%20opened%20the%20first%20kettlebell%20gym%20in%20the%20Czech%20Republic%2C%20KB5%20Gym%20Prague.%20He%20currently%20teaches%20Chinese%20combatives%20and%20MMA%20%28%3Ca%20href%3D%22http%3A%2F%2Fwww.practicalhungkyun.com%2F%22%20target%3D%22_blank%22%20rel%3D%22noopener%20noreferrer%22%3EPractical%20Hung%20Kyun%3C%2Fa%3E%29%2C%20strength%20training%20%28%3Ca%20href%3D%22http%3A%2F%2Fwww.kb5.cz%2F%22%20target%3D%22_blank%22%20rel%3D%22noopener%20noreferrer%22%3EKB5%20Gym%20Prague%3C%2Fa%3E%29%2C%20and%20tactical%20self-defense%20for%20various%20private%20and%20government%20agencies%2C%20as%20well%20as%20Prague%E2%80%99s%20Charles%20University.%3C%2Fp%3E%3Cp%3EPlease%20check%20out%20his%20English%20blog%20%3Ca%20href%3D%22http%3A%2F%2Fwww.simplexstrong.com%2F%22%20target%3D%22_blank%22%20rel%3D%22noopener%20noreferrer%22%3ESIMPLEXSTRONG%3C%2Fa%3E%2C%20his%20%3Ca%20href%3D%22http%3A%2F%2Fwww.strongfirst.com%2Fcommunity%2Fthreads%2Frepeat-until-strong.5805%2F%22%20target%3D%22_blank%22%20rel%3D%22noopener%20noreferrer%22%3ERepeat%20Until%20Strong%3C%2Fa%3E%20training%20log%20on%20the%20StrongFirst%20forum%2C%20and%20his%20%3Ca%20href%3D%22http%3A%2F%2Fwww.strongfirst.com%2Fauthor%2Fpm%2F%22%20target%3D%22_blank%22%20rel%3D%22noopener%20noreferrer%22%3EStrongFirst%20articles%3C%2Fa%3E.%3C%2Fp%3E%3C%2Fdiv%3E%3C%2Fdiv%3E%09%09%09%3C%2Fdiv%3E&target=fi
I Was 21: An Excerpt from A Glimpse in the Rear View
https://www.googleapis.com/language/translate/v2?key=AIzaSyDz1I1Duwl42YWMAoRG_JEi_RIt9OHzRpw&q=%3Cdiv%20readability%3D%22175.76078645549%22%3E%0A%09%09%0A%3Cdiv%20class%3D%22wp-block-image%22%3E%3Cfigure%20class%3D%22aligncenter%20size-medium%20is-resized%22%3E%3Cimg%20loading%3D%22lazy%22%20src%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F07%2Fglimpse-cover_bw_650x650_D-450×450.jpg%22%20alt%3D%22%22%20class%3D%22wp-image-93739%22%20width%3D%22338%22%20height%3D%22338%22%20srcset%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F07%2Fglimpse-cover_bw_650x650_D-450×450.jpg%20450w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F07%2Fglimpse-cover_bw_650x650_D-150×150.jpg%20150w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F07%2Fglimpse-cover_bw_650x650_D-300×300.jpg%20300w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F07%2Fglimpse-cover_bw_650x650_D-600×600.jpg%20600w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F07%2Fglimpse-cover_bw_650x650_D-100×100.jpg%20100w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F07%2Fglimpse-cover_bw_650x650_D.jpg%20650w%22%20sizes%3D%22%28max-width%3A%20338px%29%20100vw%2C%20338px%22%3E%3C%2Ffigure%3E%3C%2Fdiv%3E%0A%0A%0A%0A%3Cp%3EMy%20most%20vivid%20workout%20memories%20are%20set%20against%20the%20backdrop%20of%20the%20Muscle%20Beach%20Gym%20of%20the%20early%201960s.%20This%20famous%2C%20beloved%20relic%2C%20once%20located%20on%20the%20unspoiled%20shores%20of%20Santa%20Monica%2C%20was%20relocated%20by%20the%20persuasion%20of%20the%20city%20council%20to%20the%20creepy%20underground%20basement%20of%20a%20collapsing%20retirement%20hotel%20four%20blocks%20inland.%20The%20Dungeon%20was%20comprised%20of%20the%20equipment%20that%20once%20withstood%20the%20sun%20and%20salt%20air%20of%20the%20famous%20Muscle%20Beach.%20It%20was%20a%20dark%20and%20dreary%20subterranean%20reminder%20of%20dazzling%20and%20wonderful%20years%20gone%20by.%20You%E2%80%99d%20think%20something%20beautiful%20and%20bountiful%20was%20struck%20down%20and%20punished%20for%20its%20audacious%20freshness%20and%20strength.%3C%2Fp%3E%0A%0A%0A%0A%3Cp%3EIn%201963%2C%20the%20gym%20was%20five%20years%20old.%20I%20was%2021.%3C%2Fp%3E%0A%0A%0A%0A%3Cp%3EForce%20open%20the%20door%2C%20one%20of%20two%2010-foot%20aging%20guardians%2C%20clomp%20down%20two%20flights%20of%20stairs%20and%20there%20it%20was%20in%20all%20its%20splendor.%20That%20is%2C%20if%20you%20could%20see%20the%20place.%20A%20very%20long%2C%20steep%20and%20unsure%20staircase%20took%20me%20to%20a%20cavernous%20hole%20in%20the%20ground%20with%20crumbling%20plaster%20walls%20and%20a%20ceiling%20that%20bulged%20and%20leaked%20diluted%20beer%20from%20the%20old%20timer%E2%80%99s%20tavern%20above.%20Puddles%20of%20the%20stuff%20added%20charm%20to%20the%20dim%20atmosphere%20where%20three%20strategically%20placed%20forty-watt%20light%20bulbs%20gave%20art%20deco%20shadows%20to%20the%20rusting%20barbells%2C%20dumbbells%2C%20sagging%20milk%20crates%20and%20splintery%20handcrafted%202%C3%974%20benches.%3C%2Fp%3E%0A%0A%0A%0A%3Cp%3EPulleys%20and%20twisted%20cable%20from%20a%20nearby%20Venice%20boatyard%2C%20a%20dozen%20Olympic%20bars%2C%20bent%20and%20rusty%2C%20and%20tons%20of%20plates%20were%20scattered%20throughout%20the%202%2C500%20square%20foot%20floor.%20Dumbbells%20up%20to%20160s%20that%20rattled%20at%20broken%20welds%20added%20the%20final%20touch%20that%20completed%20what%20was%20unquestionably%20the%20greatest%20gym%20in%20the%20world.%3C%2Fp%3E%0A%0A%0A%0A%3Cdiv%20class%3D%22wp-block-image%22%3E%3Cfigure%20class%3D%22aligncenter%20size-medium%20is-resized%22%3E%3Cimg%20loading%3D%22lazy%22%20src%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F07%2Fback-squat_bw_650_D-450×333.jpg%22%20alt%3D%22%22%20class%3D%22wp-image-93744%22%20width%3D%22338%22%20height%3D%22250%22%20srcset%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F07%2Fback-squat_bw_650_D-450×333.jpg%20450w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F07%2Fback-squat_bw_650_D-600×444.jpg%20600w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F07%2Fback-squat_bw_650_D.jpg%20650w%22%20sizes%3D%22%28max-width%3A%20338px%29%20100vw%2C%20338px%22%3E%3C%2Ffigure%3E%3C%2Fdiv%3E%0A%0A%0A%0A%3Cp%3EThere%20was%20a%20water%20fountain%20in%20the%20far%20corner%20and%20a%20john%20in%20the%20other%20corner%2C%20and%20both%20worked%20when%20you%20needed%20them.%20Much%20of%20the%20light%20%28not%20much%29%20came%20from%20two%20skylights%20of%20glass%20blocks%20built%20into%20the%20sidewalk%20of%20Broadway%20Avenue%20above%20the%20south%20wall.%3C%2Fp%3E%0A%0A%0A%0A%3Cp%3EThe%20equipment%20was%20handmade%20by%20hunky%20weightlifters%2C%20not%20craftsmen.%20Lumber%20from%20construction%20sites%20was%20slammed%20together%20by%20approximating%20eyeballs%20and%20big%20hammers%20and%20nails.%20Stout%20pipes%20held%20the%20iron%20plates%20and%20were%20wildly%20welded%20in%20place%20to%20serve%20as%20dumbbells%20from%2015%20to%20150%20pounds.%20Pulleys%20were%20free-hanging%2C%20six-inch%20contrivances%20with%20ample%20lengths%20of%20cable%20to%20hoist%20any%20weight%20at%20the%20command%20of%20the%20lifter.%3C%2Fp%3E%0A%0A%0A%0A%3Cp%3EOddly%2C%20the%20underground%20arena%20didn%E2%80%99t%20have%20a%20foul%20smell%20and%20it%20maintained%20the%20same%20agreeable%20temperature%20year%20round.%20A%20few%2012%C3%9712%20tiles%20remained%20on%20the%20concrete%20floor%3B%20paint%20had%20long%20faded%2C%20was%20peeling%20or%20exposed%20crumbling%20plaster.%20One%20mirror%20hung%2C%20a%20tarnished%2C%20unframed%204%C3%975-foot%20chip%20of%20glass%2C%20which%20seemed%20too%20old%20and%20too%20tired%20to%20reflect%20an%20image.%20Why%20it%20remained%20was%20a%20mystery.%20We%20had%20to%20peer%2C%20squint%20and%20study%20its%20content%20and%2C%20alas%2C%20give%20up%20as%20nothing%20recognizable%20was%20offered.%3C%2Fp%3E%0A%0A%0A%0A%3Cp%3EThere%20were%20never%20more%20than%2010%20guys%20in%20the%20gym%20any%20one%20time%2C%20only%20one%20woman%20I%20can%20recall.%20The%20scene%20sounds%20pitiful%2C%20but%20it%20tells%20of%20the%20best%20gym%20I%20ever%20trained%20in.%20These%20were%20the%20moments%20before%20the%20first%20seismic%20shift%20took%20place.%20You%20have%20no%20idea%20how%20proud%20I%20am%20to%20have%20had%20this%20theater%20and%20the%20real-life%20plays%20that%20unfolded%20day%20after%20day%20as%20part%20of%20my%20experience.%20It%E2%80%99s%20pure%20gold.%3C%2Fp%3E%0A%0A%0A%0A%3Cp%3EHere%20bodybuilding%20began%2C%20embryonic%3A%20the%20original%2C%20not%20the%20imitation.%20Exercises%20were%20invented%2C%20equipment%20improvised%2C%20muscle%20shape%20and%20size%20imagined%20and%20built%2C%20and%20the%20authentic%20atmosphere%20exuded%20like%20primal%20ooze.%20We%20were%20awash%20in%20fundamentals%20and%20honesty.%20I%20loved%20it%20then%2C%20the%20memory%20even%20more%20now.%20The%20magic%20didn%E2%80%99t%20come%20from%20the%20pharmacist%3B%20it%20came%20from%20the%20soul%2C%20the%20era%2C%20the%20history%20in%20the%20making%2C%20the%20presence%20of%20un-compromised%20originality%20yet%20to%20be%20imitated.%3C%2Fp%3E%0A%0A%0A%0A%3Cp%3EThose%20years%20I%2C%20curiously%20content%20in%20getting%20a%20head%20start%2C%20arrived%20at%20the%20gym%20between%205%3A30%20and%206%20a.m.%20while%20the%20city%20slept.%20I%20like%20the%20company%20I%20keep%20when%20I%E2%80%99m%20alone%3A%20I%20like%20the%20sounds%20of%20silence%3B%20I%20like%20the%20uncluttered%20space.%20With%20a%20crowd%20of%20one%2C%20there%E2%80%99s%20no%20one%20to%20complain%20or%20groan%2C%20no%20self-consciousness%2C%20no%20dividing%20of%20attention%2C%20no%20one%20to%20impress.%20By%20the%20time%20I%20left%2C%20perhaps%20three%20or%20four%20other%20creatures%20would%20descend%20the%20lonely%20steps%20and%20dutifully%20take%20up%20arms.%3C%2Fp%3E%0A%0A%0A%0A%3Cdiv%20class%3D%22wp-block-image%22%3E%3Cfigure%20class%3D%22aligncenter%20size-medium%20is-resized%22%3E%3Cimg%20loading%3D%22lazy%22%20src%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F07%2Fmarina_bw_650x650_D-450×450.jpg%22%20alt%3D%22%22%20class%3D%22wp-image-93740%22%20width%3D%22338%22%20height%3D%22338%22%20srcset%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F07%2Fmarina_bw_650x650_D-450×450.jpg%20450w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F07%2Fmarina_bw_650x650_D-150×150.jpg%20150w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F07%2Fmarina_bw_650x650_D-300×300.jpg%20300w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F07%2Fmarina_bw_650x650_D-600×600.jpg%20600w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F07%2Fmarina_bw_650x650_D-100×100.jpg%20100w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F07%2Fmarina_bw_650x650_D.jpg%20650w%22%20sizes%3D%22%28max-width%3A%20338px%29%20100vw%2C%20338px%22%3E%3C%2Ffigure%3E%3C%2Fdiv%3E%0A%0A%0A%0A%3Cp%3EThe%20Dungeon%20was%20my%20refuge%20from%201963%20through%20%E2%80%9966.%20What%20kept%20me%20going%20without%20missing%20a%20beat%20was%20hope%20in%20an%20era%20where%20none%20permanently%20resided%2C%20bouncing%20around%20like%20a%20pinball%20in%20a%20jangling%20machine.%20There%20was%20no%20glory%20except%20a%20rumor%20of%20respect%20and%20reputation%20among%20the%20lifters%E2%80%99%20underground.%20People%20in%20the%20real%20world%20sincerely%20frowned%20at%20me%3A%20a%20musclehead%2C%20a%20misfit%2C%20a%20bewildered%20loser%20who%E2%80%99s%20harming%20himself%20and%20isn%E2%80%99t%20doing%20us%20any%20good%20either.%3C%2Fp%3E%0A%0A%0A%0A%3Cp%3EMan%2C%20has%20that%20concept%20taken%20a%20spin.%3C%2Fp%3E%0A%0A%0A%0A%3Cp%3EMy%20toughest%20workouts%20took%20place%20in%20the%20middle%20of%20those%20formidable%20years.%20I%20did%20have%20training%20partners%20from%20time%20to%20time%2C%20and%20one%20in%20particular%2C%20Dick%20Sweet%2C%20pushed%20me%2C%20encouraged%20and%20goaded%20me%20to%20otherwise%20unapproachable%20limits.%3C%2Fp%3E%0A%0A%0A%0A%3Cp%3EMy%20recollection%20of%20a%20late%20morning%20workout%2C%20one%20day%20among%20many%2C%20sets%20a%20tone%20of%20our%20workouts%20in%20general.%20On%20the%20far%20end%20of%20a%20caving%20rack%20lived%20the%20merciless%20set%20of%20150-pound%20dumbbells%2C%20awesome%20in%20length%20with%20pipe%20handles%20and%20suicide%20welds%20on%20the%20ends.%20These%20unwieldy%20contraptions%20could%20be%20further%20enlarged%20by%20strapping%20five-pound%20plates%20on%20either%20end%20with%20strips%20of%20inner%20tube.%3C%2Fp%3E%0A%0A%0A%0A%3Cp%3EYou%20got%20it%E2%80%94giant%20rubber%20bands.%3C%2Fp%3E%0A%0A%0A%0A%3Cp%3EGetting%20them%20together%20took%20two%20guys%2C%20some%20muscle%20and%20engineering.%20Getting%20them%20overhead%20took%20temporary%20insanity.%20We%20won%E2%80%99t%20talk%20about%20the%2060-degree%20incline%20bench%20constructed%20of%20wood%20and%2010-penny%20nails%20wedged%20against%20the%20wall.%20Never%20did%20get%20a%20good%20look%20at%20that%20in%20the%20dark.%3C%2Fp%3E%0A%0A%0A%0A%3Cp%3EThe%20first%20set%20was%20a%20growling%20dog%2C%20biting%20and%20snapping%20at%20the%20flesh.%20I%20love%20dogs.%20The%20second%20set%20went%20up%20like%20stocks%20in%20a%20bull%20market%2C%20fireworks%20on%20the%20Fourth%20of%20July%2C%20cheers%20for%20the%20home%20team.%20On%20the%20third%20rep%20of%20the%20third%20set%2C%20the%20rubber%20band%20snapped%20and%20slapped%20me%20in%20the%20face.%3C%2Fp%3E%0A%0A%0A%0A%3Cp%3ESome%20guy%20standing%20in%20the%20shadows%20snickered.%3C%2Fp%3E%0A%0A%0A%0A%3Cp%3EShortly%20thereafter%2C%20a%20five-pounder%20bounced%20off%20my%20forehead%3B%20I%20saw%20it%20coming.%20This%20made%20me%20serious.%20I%20had%20two%20sets%20to%20go%20and%20no%20more%20rubber%20bands.%20A%20short%20length%20of%20rope%20got%20me%20through%20the%20last%20two%20sets.%3C%2Fp%3E%0A%0A%0A%0A%3Cp%3EDid%20I%20tell%20you%20I%20was%20supersetting%3F%20Workouts%20without%20supersets%20were%20no%20workouts%20at%20all.%20The%20second%20exercise%20was%20bentover%20lateral%20raises%20with%2060s.%20The%20welds%20this%20time%20were%20on%20the%20inside%20of%20the%20dumbbells%2C%20and%20cracked%2C%20not%20dangerous%20but%20sloppy.%20Every%20third%20or%20fourth%20rep%2C%20the%20web%20of%20my%20left%20hand%20between%20the%20thumb%20and%20the%20index%20finger%20got%20pinched%20in%20the%20crack.%20This%2C%20too%2C%20made%20me%20serious.%3C%2Fp%3E%0A%0A%0A%0A%3Cp%3EGood%20thing%20there%E2%80%99s%20not%20many%20nerve%20endings%20there.%20The%20blood%20flow%20was%20light%20or%20I%E2%80%99d%20have%20never%20finished%20my%20workout.%3C%2Fp%3E%0A%3Csection%20yuzopluginfree%20class%3D%22wp-yuzo%20yzp-wrapper%20%20yzp-id-88794%20yzp-template-list-default-image-medium%20yzp-layout-list%20yzp-without-meta%20yzp-aspect-ratio-1-1%20yzp-mobile-columns-2%20yzp-tablet-columns-2%20yzp-desktop-columns-2%22%20data-version%3D%226.2.2%22%20data-id%3D%2288794%22%20data-type%3D%22c%22%20data-level%3D%224%22%3E%3Ch3%3EYou%20may%20also%20like%3C%2Fh3%3E%3C%2Fsection%3E%3Cdiv%20id%3D%22sexy-author-bio%22%20class%3D%22dave-draper%22%20readability%3D%225.9154929577465%22%3E%3Cdiv%20id%3D%22sab-gravatar%22%3E%3Ca%20rel%3D%22nofollow%22%20href%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fauthor%2Fdave-draper%2F%22%20target%3D%22_top%22%3E%3Cimg%20alt%3D%22Dave%20Draper%22%20src%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F07%2FDave-Draper-profile_bw_150x150_D.jpg%22%3E%3C%2Fa%3E%3C%2Fdiv%3E%3Cdiv%20id%3D%22sab-description%22%20readability%3D%228.8167938931298%22%3EDave%20Draper%20is%20Mr.%20America%2C%20Mr.%20World%2C%20and%20Mr.%20Universe.%20You%20have%20read%20an%20excerpt%20from%20his%20latest%20book%2C%20%3Ca%20href%3D%22https%3A%2F%2Fwww.amazon.com%2FGlimpse-Rear-View-Dave-Draper%2Fdp%2F1931046271%2Fref%3Dsr_1_1%3Fdchild%3D1%26amp%3Bkeywords%3Ddave%2Bdraper%2BA%2BGlimpse%2Bin%2Bthe%2BRear%2BView%26amp%3Bqid%3D1593717121%26amp%3Bsr%3D8-1%22%3E%3Ci%3EA%20Glimpse%20in%20the%20Rear%20View%3C%2Fi%3E%3C%2Fa%3E.%3C%2Fdiv%3E%3C%2Fdiv%3E%09%09%09%3C%2Fdiv%3E&target=fi
“160 Seconds a Day Keep the Doctor Away!”—Burn More Fat and Improve Your Health without Breaking a Sweat with a Simple Swing Protocol
https://www.googleapis.com/language/translate/v2?key=AIzaSyDz1I1Duwl42YWMAoRG_JEi_RIt9OHzRpw&q=%3Cdiv%20readability%3D%22302.55907195552%22%3E%0A%0A%3Cp%3EThere%20is%20an%20old%20Italian%20proverb%20that%20reads%20%3Cem%3E%E2%80%9COne%20apple%20a%20day%20keeps%20the%20doctor%20away.%E2%80%9D%3C%2Fem%3E%20I%20took%20the%20liberty%20to%20substitute%20the%20apple%20with%20160%20seconds.%20Let%20me%20tell%20you%20why%20I%20did%20so.%3C%2Fp%3E%0A%3Ch2%3E%3Cstrong%3EThe%20Upsides%20and%20the%20Downsides%20of%20Technology%3C%2Fstrong%3E%3C%2Fh2%3E%0A%3Cp%3EOver%20the%20past%20decades%20the%20continuous%20technology%20innovations%20have%20gradually%20and%20constantly%20made%20our%20lives%20easier%2C%20to%20the%20point%20that%20today%20we%20can%20pursue%20most%20of%20our%20activities%20comfortably%20from%20home%2C%20without%20lifting%20our%20rear%20ends%20from%20the%20chair%20or%20the%20couch.%20The%20first%20huge%20innovation%20I%20recall%20from%20several%20decades%20ago%20was%20the%20introduction%20of%20the%20remote%20control%20for%20our%20TV%20sets%20which%20saved%20us%20from%20standing%20up%20and%20walking%20to%20the%20device%20every%20time%20we%20wanted%20to%20change%20channel.%20Since%20that%20change%2C%20everything%20started%20to%20have%20its%20own%20remote%20control%2C%20from%20the%20garage%20door%20to%20the%20air%20conditioner.%3C%2Fp%3E%0A%3Cp%3EThen%20came%20the%20internet%2C%20which%20led%20to%20further%20changes%20in%20our%20lifestyle.%20Initially%20the%20introduction%20of%20emails%20saved%20us%20from%20going%20to%20the%20post%20office%20and%20today%20almost%20everything%20we%20do%3A%20work%2C%20study%2C%20shop%2C%20and%20even%20our%20social%20interactions%20may%20happen%20online%2C%20while%20we%20sit%20in%20front%20of%20a%20screen%20or%20lie%20on%20a%20couch%20with%20a%20mobile%20device%20in%20our%20hand.%C2%A0%3C%2Fp%3E%0A%3Cdiv%20class%3D%22wp-block-image%22%3E%3Cfigure%20class%3D%22aligncenter%20size-medium%20is-resized%22%3E%3Cimg%20loading%3D%22lazy%22%20src%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F08%2Ffabio_at_desk_650x650_bw_D-450×450.jpg%22%20alt%3D%22%22%20class%3D%22wp-image-94397%22%20width%3D%22338%22%20height%3D%22338%22%20srcset%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F08%2Ffabio_at_desk_650x650_bw_D-450×450.jpg%20450w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F08%2Ffabio_at_desk_650x650_bw_D-150×150.jpg%20150w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F08%2Ffabio_at_desk_650x650_bw_D-300×300.jpg%20300w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F08%2Ffabio_at_desk_650x650_bw_D-600×600.jpg%20600w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F08%2Ffabio_at_desk_650x650_bw_D-100×100.jpg%20100w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F08%2Ffabio_at_desk_650x650_bw_D.jpg%20650w%22%20sizes%3D%22%28max-width%3A%20338px%29%20100vw%2C%20338px%22%3E%3C%2Ffigure%3E%3C%2Fdiv%3E%0A%3Cp%3EAll%20this%20simplifies%20our%20lives%20and%20optimizes%20our%20time%2C%20and%20now%20we%20can%20accomplish%20so%20many%20different%20things%20in%20one%20day%20and%20we%20are%20connected%20in%20real%20time%20with%20co-workers%2C%20friends%2C%20and%20family%20worldwide.%20Those%20are%20indeed%20huge%20improvements%20that%20made%20our%20lives%20easier%20and%20the%20world%20smaller.%3C%2Fp%3E%0A%3Cp%3EHowever%2C%20every%20coin%20has%20two%20sides.%3C%2Fp%3E%0A%3Cp%3EAll%20these%20technological%20innovations%20made%20us%20more%20and%20more%20physically%20%3Cbr%3Einactive%3Csup%3E1%2C%202%3C%2Fsup%3E.%20Most%20of%20us%20spend%20the%20majority%20of%20the%20waking%20hours%20seated%2C%20and%20this%20leads%20to%20several%20risk%20factors%2C%20as%20physical%20inactivity%20impairs%20cardio-metabolic%20health%20and%20it%20is%20estimated%20to%20cause%2016%25%20of%20all%20deaths%2C%20largely%20through%20cardiovascular%20disease%3Csup%3E3%2C%204%3C%2Fsup%3E.%3C%2Fp%3E%0A%3Cp%3EAlso%2C%20our%20posture%20and%20ability%20to%20move%20well%20are%20negatively%20affected%20by%20the%20increasing%20number%20of%20hours%20we%20spend%20seated.%20Our%20ankle%2C%20hip%2C%20and%20t-spine%20mobility%20degrade%3B%20our%20hips%20flexors%20and%20extensors%20shorten%3B%20our%20midsection%20weakens%3B%20the%20physiological%20curves%20of%20our%20spine%20alter%3B%20etc.%20In%20short%2C%20bad%20things%20happen.%3C%2Fp%3E%0A%3Ch2%3E%3Cstrong%3ETraining%20Regularly%20Might%20Not%20Be%20Enough%3C%2Fstrong%3E%3C%2Fh2%3E%0A%3Cp%3EI%20know%20what%20you%20are%20thinking.%20You%20believe%20that%20all%20this%20above%20doesn%E2%80%99t%20apply%20to%20you%20because%2C%20even%20though%20you%20spend%20many%20hours%20seated%2C%20you%20train%20on%20a%20regular%20basis%20several%20times%20a%20week.%3C%2Fp%3E%0A%3Cp%3EI%20used%20to%20think%20the%20same%20way%2C%20but%20I%20was%20wrong.%3C%2Fp%3E%0A%3Cp%3ELet%E2%80%99s%20say%20that%20someone%20trains%20for%20one%20hour%20every%20day%2C%20is%20that%20enough%20to%20counterbalance%20the%20other%2023%20hours%20of%20inactivity%2C%20many%20of%20which%20are%20spent%20seated%3F%20Some%20statistics%20indicate%20that%20even%20those%20who%20meet%20the%20recommended%20levels%20of%20exercise%2C%20typically%20150%20minutes%20per%20week%20of%20moderate%20intensity%20training%2C%20are%20still%20at%20elevated%20risk%20of%20cardiovascular%20disease%20if%20they%20sit%20for%20prolonged%20periods%20throughout%20the%20day%3Csup%3E3%2C%204%2C%205%2C%206%3C%2Fsup%3E.%3C%2Fp%3E%0A%3Cp%3EAnd%20I%20can%20witness%20this%20with%20my%20personal%20experience.%3C%2Fp%3E%0A%3Cp%3EDuring%20the%20lockdown%20imposed%20by%20Covid-19%20I%20was%20prevented%20from%20in-person%20social%20interactions%20and%20from%20traveling%2C%20and%20in%20general%20I%20wasn%E2%80%99t%20allowed%20to%20leave%20my%20house%20except%20for%20essential%20shopping%20such%20as%20grocery%2C%20pharmacy%2C%20etc.%20The%20good%20news%20is%20that%20I%20was%20able%20to%20do%20basically%20everything%20online%2C%20the%20bad%20news%20is%20that%20I%20was%20always%20seated%20in%20front%20of%20a%20screen%20while%20I%20was%20doing%20it.%3C%2Fp%3E%0A%3Cp%3EI%20trained%20regularly%20three%20times%20per%20week%20according%20to%20the%20plans%20I%20have%20outlined%20in%20my%20articles%20%E2%80%9C%3Ca%20href%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fsimple-strength-plan-for-difficult-times%2F%22%20target%3D%22_blank%22%20rel%3D%22noreferrer%20noopener%22%3E%3Cem%3ESimple%20Strength%20for%20Difficult%20Times%3A%20An%208-Week%20Progressive%20Plan%3C%2Fem%3E%3C%2Fa%3E%E2%80%9D%20and%20%E2%80%9C%3Ca%20href%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fsimple-strength-for-difficult-times-part-two-get-even-stronger-in-quarantine%2F%22%20target%3D%22_blank%22%20rel%3D%22noreferrer%20noopener%22%3E%3Cem%3ESimple%20Strength%20for%20Difficult%20Times%20Part%20Two%3A%20Get%20Even%20Stronger%20in%20Quarantine%3C%2Fem%3E%3C%2Fa%3E%2C%E2%80%9D%20and%20another%20three%20times%20per%20week%20I%20followed%20the%20%E2%80%9C%3Ca%20href%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fshop%2Fbooks%2Fsimple-sinister-book%2F%22%20target%3D%22_blank%22%20rel%3D%22noreferrer%20noopener%22%3E%3Cem%3ETimeless%20Simple%20%26amp%3B%20Sinister%20protocol%3C%2Fem%3E%3C%2Fa%3E.%E2%80%9D%3C%2Fp%3E%0A%3Cp%3EI%20also%20followed%20a%20strict%20diet%20that%20allowed%20me%20only%20one%20cheat%20meal%20per%20week.%20Still%2C%20I%20gained%208kg%20%2818lb%29%20of%20bodyweight.%20Yes%2C%20some%20of%20that%20extra%20weight%20is%20certainly%20made%20of%20solid%20muscle%20mass%2C%20but%20I%20can%20guarantee%20that%20a%20good%20part%20of%20it%20is%20undesired%20extra%20fat.%20Before%20the%20lockdown%20I%20was%20training%20only%204%20times%20per%20week%20and%20I%20was%20on%20a%20much%20looser%20diet%2C%20but%20that%20extra%20energy%20expenditure%20due%20to%20the%20non-training%20related%20physical%20activity%20I%20was%20doing%20every%20day%20was%20definitely%20making%20the%20difference.%3C%2Fp%3E%0A%3Ch2%3E%3Cstrong%3ENEAT%2C%20an%20Often%20Overlooked%20Factor%3C%2Fstrong%3E%3C%2Fh2%3E%0A%3Cp%3EWhat%20my%20body%20was%20missing%20during%20the%20lockdown%20was%20the%20non-exercise%20activity%20thermogenesis%20%28NEAT%29%20which%20is%20the%20energy%20we%20use%20for%20everything%20we%20do%20when%20we%20are%20not%20sleeping%20or%20exercising.%20Walking%20our%20children%20to%20school%20or%20our%20dog%20to%20the%20park%2C%20walking%20up%20and%20down%20the%20stairs%2C%20doing%20some%20housekeeping%20work%2C%20etc.%20are%20all%20activities%20that%20burn%20calories%2C%20and%20more%20than%20we%20can%20imagine.%3C%2Fp%3E%0A%3Cp%3EIf%20your%20occupation%20implies%20some%20sort%20of%20physical%20activity%2C%20such%20as%20standing%2C%20walking%2C%20or%20manual%20work%2C%20it%20will%20impact%20your%20NEAT%20greatly.%20Of%20course%2C%20its%20intensity%20is%20very%20low%2C%20but%20it%20is%20in%20effect%20for%20so%20many%20hours%20every%20day%20that%20it%20does%20make%20the%20difference.%20But%20if%20we%20spend%20our%20days%20sitting%20at%20our%20desks%2C%20taking%20calls%20and%20exchanging%20emails%2C%20our%20levels%20of%20NEAT%20go%20down%20the%20drain.%20And%20this%20is%20what%20happened%20to%20me%20during%20the%20lockdown%2C%20but%20it%E2%80%99s%20also%20what%20happens%20to%20those%20who%20have%20sedentary%20work%20and%20spend%20most%20of%20their%20spare%20time%20in%20front%20of%20a%20screen%2C%20no%20matter%20if%20they%20devote%20a%20few%20hours%20a%20week%20to%20training.%3C%2Fp%3E%0A%3Cp%3EA%20large%20epidemiological%20study%3Csup%3E2%3C%2Fsup%3E%20estimated%20that%2C%20in%20order%20to%20counteract%20the%20effects%20of%20prolonged%20sitting%2C%20a%20person%20needs%20to%20exercise%20for%2060-75%20minutes%20per%20day%20at%20moderate%20intensity.%20However%2C%20recent%20papers%20by%20Kim%20et%20al.%3Csup%3E7%3C%2Fsup%3E%20and%20Akins%20et%20al.%3Csup%3E8%3C%2Fsup%3E%20reported%20that%2060%20minutes%20of%20running%20at%20moderate%20intensity%20failed%20to%20improve%20postprandial%20lipemia%20following%20several%20days%20of%20sitting%20for%2013.5-h%2Fday.%20Postprandial%20lipemia%20is%20a%20rise%20in%20blood%20triglycerides%20after%20meals%20that%20research%20has%20shown%20to%20be%20correlated%20with%20increased%20risk%20of%20progression%20of%20coronary%20artery%20disease%20and%20carotid%20intimal%20thickness.%20The%20bottom%20line%20is%20that%20exercising%20for%20about%20one%20hour%20isn%E2%80%99t%20alone%20enough%20to%20counterbalance%20the%20negative%20effects%20of%20prolonged%20daily%20inactivity%20and%20sitting.%3C%2Fp%3E%0A%3Ch2%3E%3Cstrong%3EInterrupted%20Sedentariness%3C%2Fstrong%3E%3C%2Fh2%3E%0A%3Cp%3EHow%20can%20we%20enjoy%20all%20the%20comforts%20of%20our%20modern%20and%20technologically%20enhanced%20lifestyle%20and%20at%20the%20same%20time%20avoid%20its%20downsides%20on%20our%20health%3F%20One%20interesting%20approach%20is%20to%20interrupt%20our%20prolonged%20sitting%20with%20periodic%20bouts%20of%20exercise%20throughout%20the%20day.%20Recent%20research%20has%20found%20that%20walking%20for%201-3%20min%20every%2015-30%20min%20has%20improved%20postprandial%20glucose%20metabolism%20on%20the%20day%20of%20the%201-3%20min%20bouts%2C%20and%20postprandial%20lipemia%20to%20on%20the%20following%20day%3Csup%3E9%3C%2Fsup%3E.%20An%20improved%20glucose%20metabolism%20fights%20abrupt%20increases%20in%20blood%20sugar%20levels%2C%20reduces%20the%20conversion%20of%20glucose%20into%20triglycerides%2C%20stabilizes%20our%20energy%20levels%2C%20and%20minimizes%20the%20typical%20drowsiness%20we%20tend%20to%20feel%20after%20a%20meal.%C2%A0%C2%A0%3C%2Fp%3E%0A%3Ch2%3E%3Cstrong%3EPower%20Rules%21%3C%2Fstrong%3E%3C%2Fh2%3E%0A%3Cp%3EBut%20what%20if%2C%20in%20place%20of%20interrupting%20our%20prolonged%20inactivity%20and%20sitting%20with%20a%20few%20minutes%20of%20walking%2C%20we%20did%20it%20with%20a%20few%20very%20short%20bouts%20of%20sprints%20performed%20at%20maximal%20power%3F%20Very%20brief%20exercise%20performed%20with%20maximal%20power%20is%20capable%20of%20activating%20a%20large%20portion%20of%20the%20body%20muscle%20mass%20and%20activates%20both%20type%20I%20and%20type%20II%20muscle%20fibers%20and%20all%20this%20happens%20with%20very%20little%20fatigue%2C%20which%20allows%20for%20multiple%20sprints%20to%20be%20performed%20with%20a%20relatively%20short%20rest%20in%20between.%3C%2Fp%3E%0A%3Cdiv%20class%3D%22wp-block-image%22%3E%3Cfigure%20class%3D%22aligncenter%20size-medium%20is-resized%22%3E%3Cimg%20loading%3D%22lazy%22%20src%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F08%2Ffabio_set_up_650x650_bw_D-450×450.jpg%22%20alt%3D%22%22%20class%3D%22wp-image-94398%22%20width%3D%22338%22%20height%3D%22338%22%20srcset%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F08%2Ffabio_set_up_650x650_bw_D-450×450.jpg%20450w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F08%2Ffabio_set_up_650x650_bw_D-150×150.jpg%20150w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F08%2Ffabio_set_up_650x650_bw_D-300×300.jpg%20300w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F08%2Ffabio_set_up_650x650_bw_D-600×600.jpg%20600w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F08%2Ffabio_set_up_650x650_bw_D-100×100.jpg%20100w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F08%2Ffabio_set_up_650x650_bw_D.jpg%20650w%22%20sizes%3D%22%28max-width%3A%20338px%29%20100vw%2C%20338px%22%3E%3C%2Ffigure%3E%3C%2Fdiv%3E%0A%3Cp%3EA%20couple%20of%20months%20ago%20Pavel%20shared%20an%20interesting%20paper%20with%20Brett%20Jones%20and%20me%20which%20gave%20me%20the%20idea%20upon%20which%20I%20based%20the%20protocol%20you%20are%20about%20to%20read.%20It%E2%80%99s%20very%20recent%20research%20by%20the%20Human%20Performance%20Laboratory%2C%20Department%20of%20Kinesiology%20and%20Health%20Education%20of%20the%20University%20of%20Texas%20at%20Austin%20titled%20%3Cem%3E%E2%80%9CHourly%204-s%20Sprints%20Prevent%20Impairment%20of%20Postprandial%20Fat%20Metabolism%20from%20Inactivity%2C%3C%2Fem%3E%E2%80%9D%20accepted%20for%20publication%20on%20the%20journal%20Medicine%20%26amp%3B%20Science%20in%20Sports%20%26amp%3B%20Exercise%20in%20April%202020%3Csup%3E10%3C%2Fsup%3E.%3C%2Fp%3E%0A%3Cp%3EIn%20this%20trial%20the%20subjects%20participated%20in%20two%20different%20protocols.%20The%20first%20one%20consisted%20of%20an%208-hour%20period%20of%20sitting%20in%20which%20the%20subjects%20were%20allowed%20to%20leave%20their%20spot%20only%20for%20short%20food%20and%20bathroom%20breaks.%20The%20second%20one%20also%20consisted%20of%20an%208-hour%20period%20of%20sitting%20but%20interrupted%20every%20hour%20with%20five%20sprints%20performed%20at%20maximal%20power%20on%20a%20sort%20of%20cyclo-ergometer.%20Subjects%20interrupted%20their%20prolonged%20sit%20for%20the%20final%20four%20minutes%20of%20each%20hour%20and%20performed%20five%204-second%20sprints%20separated%20by%2045%20seconds%20of%20rest%2C%20leading%20to%20a%20total%20of%2020%20seconds%20of%20exercise%20per%20hour%20and%20160%20seconds%20of%20total%20time%20exercising%20in%20the%20day.%3C%2Fp%3E%0A%3Cp%3EGiven%20that%20each%20set%20of%20five%20sprints%20required%20approximately%20five%20minutes%20to%20be%20completed%20%28due%20to%20the%2045%20seconds%20of%20rest%20between%20bouts%29%20and%20that%20eight%20sets%20were%20completed%2C%20the%20total%20daily%20time%20required%20for%20exercise%20was%2040%20min.%3C%2Fp%3E%0A%3Cp%3EThe%20morning%20after%20the%20interventions%2C%20postprandial%20plasma%20lipids%20and%20fat%20oxidation%20were%20measured%20over%20a%206-hour%20period.%20The%20sprint%20protocol%20displayed%20a%2031%25%20decrease%20in%20plasma%20triglyceride%20and%20a%2043%25%20increase%20in%20whole%20body%20fat%20oxidation%20compared%20to%20the%20sitting-only%20protocol.%20These%20data%20indicate%20that%20very%20short%2C%20hourly%20bouts%20of%20maximal%20power%20sprints%20interrupting%20prolonged%20sitting%20can%20significantly%20lower%20the%20next%20day%E2%80%99s%20postprandial%20plasma%20triglyceride%20response%20and%20increase%20fat%20oxidation.%3C%2Fp%3E%0A%3Cp%3EThis%20is%20definitely%20excellent%20news%2C%20both%20for%20those%20who%20wish%20to%20improve%20their%20overall%20health%20and%20those%20who%20wish%20to%20lose%20body%20fat.%20And%20all%20this%20can%20be%20accomplished%20with%20only%20160%20seconds%20of%20non-fatiguing%20exercise%20per%20day%2C%20hence%20the%20title%20of%20this%20article%20%E2%80%9C%3Cem%3E160%20Seconds%20a%20Day%20Keeps%20the%20Doctor%20Away%21%E2%80%9D%3C%2Fem%3E%3C%2Fp%3E%0A%3Cp%3EBut%20how%20can%20we%20apply%20the%20lessons%20learned%20from%20this%20paper%20to%20real%20life%3F%3C%2Fp%3E%0A%3Cp%3EI%20don%E2%80%99t%20think%20many%20of%20us%20have%20a%20cyclo-ergometer%20next%20to%20our%20working%20desk%20and%20most%20likely%20we%20would%20be%20forcibly%20dragged%20to%20the%20nearest%20psychiatric%20hospital%20if%20we%20were%20found%20performing%20sprints%20every%20hour%20across%20the%20corridors%20of%20our%20office%20building.%20But%20we%20do%20have%20a%20discreet%20and%20not%20bulky%20fully%20equipped%20gym%20in%20our%20arsenal%E2%80%A6the%20kettlebell%21%3C%2Fp%3E%0A%3Cdiv%20class%3D%22wp-block-image%22%3E%3Cfigure%20class%3D%22aligncenter%20size-medium%20is-resized%22%3E%3Cimg%20loading%3D%22lazy%22%20src%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F08%2Ffabio_featured_650x650_bw_D-450×450.jpg%22%20alt%3D%22%22%20class%3D%22wp-image-94400%22%20width%3D%22338%22%20height%3D%22338%22%20srcset%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F08%2Ffabio_featured_650x650_bw_D-450×450.jpg%20450w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F08%2Ffabio_featured_650x650_bw_D-150×150.jpg%20150w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F08%2Ffabio_featured_650x650_bw_D-300×300.jpg%20300w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F08%2Ffabio_featured_650x650_bw_D-600×600.jpg%20600w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F08%2Ffabio_featured_650x650_bw_D-100×100.jpg%20100w%2C%20https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F08%2Ffabio_featured_650x650_bw_D.jpg%20650w%22%20sizes%3D%22%28max-width%3A%20338px%29%20100vw%2C%20338px%22%3E%3C%2Ffigure%3E%3C%2Fdiv%3E%0A%3Cp%3EHow%20about%20if%20brief%20sets%20of%20very%20powerful%20swings%20became%20our%20sprints%3F%20In%20addition%20to%20the%20benefits%20I%20listed%20above%20we%20would%20enjoy%20all%20those%20provided%20by%20kettlebell%20swings%2C%20that%20space%20from%20gains%20in%20strength%20and%20power%20to%20improved%20posture%20and%20ability%20to%20move%20well.%3C%2Fp%3E%0A%3Cp%3EStrongFirst%20Certified%20Master%20Instructor%20Mark%20Reifkind%20warned%2C%20%E2%80%9CDon%E2%80%99t%20live%20in%20your%20sports%20posture.%E2%80%9D%20And%20guess%20what%2C%20if%20you%20spend%20most%20of%20your%20day%20sitting%20in%20front%20of%20a%20desk%2C%20then%20sitting%20is%20the%20main%20sport%20you%20practice%20for%20great%20part%20of%20the%20day.%20So%2C%20you%20need%20to%20clear%20that%20desk-sitting%20posture%2C%20which%20means%20that%20you%20need%20to%20extend%20your%20hips%20and%20knees%2C%20straighten%20your%20upper%20back%20and%20neck%2C%20and%20strongly%20engage%20your%20glutes%2C%20abs%2C%20and%20upper%20back%20muscles.%20All%20this%20makes%20it%20look%20like%20the%20swing%20is%20a%20perfect%20fit%2C%20doesn%E2%80%99t%20it%3F%3C%2Fp%3E%0A%3Ch2%3E%3Cstrong%3EThe%20160%20Seconds%20Protocol%3C%2Fstrong%3E%3C%2Fh2%3E%0A%3Cp%3EThree%20powerful%20swings%20require%20about%20four%20seconds%20to%20complete.%20So%2C%20what%20about%20committing%20to%20the%20following%20practice%20throughout%20your%20day%3F%3C%2Fp%3E%0A%3Cp%3EFor%208%20hours%2C%20on%20top%20of%20every%20hour%2C%20do%20the%20following%3A%3C%2Fp%3E%0A%3Cul%3E%3Cli%3E3%20powerful%20one-arm%20swings%20%28alternate%20side%20from%20set%20to%20set%29%3C%2Fli%3E%3Cli%3ERest%20for%2045%E2%80%9D%20in%20which%20you%20shake%20off%20the%20tension%20through%20fast%20%26amp%3B%20loose%20drills%3C%2Fli%3E%3Cli%3ERepeat%20for%20a%20total%20of%204%20sets%3C%2Fli%3E%3C%2Ful%3E%0A%3Cp%3EThat%E2%80%99s%20it%21%20Simple%20as%20it%20gets%21%20A%20degree%20in%20engineering%20is%20definitely%20not%20a%20prerequisite%20for%20this%20plan.%3C%2Fp%3E%0A%3Ch2%3E%3Cstrong%3ESelect%20Your%20Kettlebell%3C%2Fstrong%3E%3C%2Fh2%3E%0A%3Cp%3EI%20suggest%20that%20you%20run%20the%20following%20one-arm%20swing%20test%20prescribed%20by%20Pavel%20in%20his%20book%20%3Cem%3E%3Ca%20href%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fshop%2Fbooks%2Fthe-quick-and-the-dead%2F%22%3EThe%20Quick%20and%20the%20Dead%3C%2Fa%3E%3C%2Fem%3E%3A%3C%2Fp%3E%0A%3Cblockquote%20class%3D%22wp-block-quote%22%20readability%3D%2231%22%3E%3Cp%3E%3Cem%3EFind%20the%20kettlebell%20that%20you%20can%20%E2%80%9Csprint%E2%80%9D%20with%20for%2020-30%20seconds.%3C%2Fem%3E%3C%2Fp%3E%3Cp%3E%3Cem%3EEvery%20rep%20must%20comply%20with%20the%20SFG%20standards.%20Make%20sure%20not%20to%20lose%20the%20float%20or%20the%20glute%20contraction%20on%20the%20top%20of%20each%20rep.%20Use%20chalk%20generously%20to%20make%20sure%20grip%20is%20not%20the%20limiting%20factor.%3C%2Fem%3E%3C%2Fp%3E%3Cp%3E%3Cem%3EThe%20clock%20starts%20when%20the%20kettlebell%20leaves%20the%20ground.%20It%20stops%20at%2030%20seconds.%20The%20time%20it%20takes%20the%20kettlebell%20to%20swing%20back%20and%20then%20to%20the%20ground%20after%20the%20last%20rep%20does%20not%20count%20towards%20the%2030%20seconds%20total%E2%80%94think%20of%20it%20as%20sprinter%E2%80%99s%20movement%20past%20the%20finish%20line.%3C%2Fem%3E%3C%2Fp%3E%3Cp%3E%3Cem%3ECount%20only%20perfect%20and%20explosive%20reps.%20Instruct%20your%20training%20partner%20to%20stop%20the%20clock%20and%20the%20test%20earlier%20than%2030%20seconds%20if%20technique%20or%20power%20are%20compromised.%20If%20the%20timer%20had%20to%20be%20stopped%20before%2030%20seconds%2C%20record%20the%20time%20it%20was%20stopped%20for%20comparison%20with%20future%20tests%E2%80%99%20results.%3C%2Fem%3E%3C%2Fp%3E%3Cp%3E%3Cem%3EIf%20you%20have%20been%20unable%20to%20swing%20the%20given%20kettlebell%20explosively%20for%20at%20least%2020%20seconds%2C%20it%20is%20too%20heavy%20to%20use%20on%20this%20program.%20Rest%20and%20repeat%20the%20test%20with%20a%20lighter%20kettlebell.%3C%2Fem%3E%3C%2Fp%3E%3Cp%3E%3Cem%3EIf%2C%20on%20the%20other%20hand%2C%20you%20have%20completed%2030%20seconds%20with%20high%20power%20and%20room%20to%20spare%2C%20rest%20and%20repeat%20the%20test%20with%20a%20heavier%20kettlebell.%20Ten%20minutes%20of%20rest%20is%20required%20between%20all%20long%20sprint%20tests%2C%20regardless%20of%20swing%20type%20or%20kettlebell%20weight.%3C%2Fem%3E%3C%2Fp%3E%3Cp%3E%3Cem%3ERetest%20your%20swing%20once%20every%20four%20to%20six%20weeks%20%5B%E2%80%A6%5D%3C%2Fem%3E%3C%2Fp%3E%3C%2Fblockquote%3E%0A%3Ch2%3E%3Cstrong%3EHow%20to%20Progress%3C%2Fstrong%3E%3C%2Fh2%3E%0A%3Cp%3EYou%20may%20simply%20stick%20to%20the%20protocol%20above%2C%20run%20the%20test%20outlined%20above%20every%204-6%20weeks%20and%20adjust%20the%20kettlebell%20size%20according%20to%20the%20results.%20Or%20you%20may%20gradually%20work%20up%20to%20sets%20of%205%20swings%20and%20eventually%20progressively%20extend%20your%20practice%20for%20up%20to%2010%20hours%20%28which%20leads%20to%20two%20more%20rounds%20of%20practice%29%20before%20running%20the%20test%20once%20again.%3C%2Fp%3E%0A%3Ch2%3E%3Cstrong%3EHow%20This%20Affects%20Your%20Regular%20Training%3C%2Fstrong%3E%3C%2Fh2%3E%0A%3Cp%3EWhat%20I%20have%20outlined%20above%20is%20not%20to%20be%20considered%20a%20training%20plan%2C%20but%20rather%20a%20practice%20that%20you%20run%20throughout%20the%20day%20every%20day.%20It%20will%20leave%20you%20neither%20fatigued%20nor%20sore%2C%20but%20you%20will%20rather%20feel%20%E2%80%9Crecharged%E2%80%9D%20after%20each%20session.%20It%20is%20very%20similar%20to%20Pavel%E2%80%99s%20%E2%80%9CGrease%20the%20Groove%E2%80%9D%20for%20strength%2C%20only%20it%E2%80%99s%20based%20on%20power%20and%20it%E2%80%99s%20organized%20in%20specific%20sets%2C%20reps%2C%20rest%20intervals%2C%20and%20frequency%20of%20the%20practices%20throughout%20the%20day.%3C%2Fp%3E%0A%3Cp%3ESo%2C%20whatever%20you%20are%20doing%20as%20far%20as%20for%20your%20training%20plan%20during%20the%20week%2C%20simply%20keep%20doing%20it%20as%20is.%3C%2Fp%3E%0A%3Ch2%3E%3Cstrong%3EInitial%20Feedback%3C%2Fstrong%3E%3C%2Fh2%3E%0A%3Cp%3EI%20started%20following%20this%20simple%20practice%20a%20couple%20of%20weeks%20ago%20together%20with%20some%20friends%20who%20have%20a%20sedentary%20occupation.%20Neither%20one%20of%20us%20have%20changed%20the%20diet%2C%20but%20we%20have%20all%20experienced%20some%20fat%20loss%20and%20our%20six%20packs%20are%20finally%20starting%20to%20re-emerge%20again.%20But%20the%20greatest%20benefits%20we%20are%20experiencing%20are%20improved%20mental%20focus%20and%20overall%20higher%20energy%20levels%20throughout%20the%20day.%3C%2Fp%3E%0A%3Cp%3EIt%20sounds%20like%20another%20%E2%80%9CWTH%3F%21%20effect%E2%80%9D%2C%20but%20it%20makes%20sense.%20High-power%20bouts%20stimulate%20the%20sympathetic%20nervous%20system%2C%20responsible%20of%20the%20so-called%20%E2%80%9Cfight-or-flight%20response%E2%80%9D%20which%20leads%20to%20the%20release%20of%20adrenaline%20and%20especially%20noradrenaline%2C%20which%20in%20addition%20to%20being%20a%20mobilizing%20hormone%2C%20wakes%20you%20up%20better%20than%20a%20black%20coffee%20with%20a%20double%20shot%20of%20espresso.%20And%20all%20this%20happens%20without%20feeling%20fatigued%20or%20sore%20after%20the%20bouts%20and%2C%20most%20likely%2C%20without%20even%20breaking%20a%20sweat%20%28unless%20you%20practice%20in%20a%20place%20with%20very%20high%20temperature%20and%20levels%20of%20humidity%2C%20in%20which%20case%20you%20would%20sweat%20even%20if%20you%20stayed%20seated%20all%20day%29.%3C%2Fp%3E%0A%3Ch2%3E%3Cstrong%3EConclusion%3C%2Fstrong%3E%3C%2Fh2%3E%0A%3Cp%3EA%20small%20amount%20of%20work%20done%20at%20the%20right%20intensity%20for%20the%20right%20duration%20will%20result%20in%20numerous%20health%20benefits%20including%20lower%20triglyceride%20levels%2C%20accelerated%20fat%20metabolism%2C%20improved%20posture%20and%20even%20your%20energy%20level%20throughout%20the%20day.%20But%20don%E2%80%99t%20just%20trust%20the%20science%20I%E2%80%99ve%20detailed%20for%20you.%20Try%20it%20yourself%20and%20see%2C%20after%20all%20it%E2%80%99s%20only%20160%20seconds%20a%20day%21%3C%2Fp%3E%0A%3Ch2%3E%3Cstrong%3EReferences%3C%2Fstrong%3E%3C%2Fh2%3E%0A%3Col%20type%3D%221%22%3E%3Cli%3EOwen%20N%2C%20Healy%20GN%2C%20Matthews%20CE%2C%20Dunstan%20DW.%20Too%20much%20sitting%3A%20the%20population-health%20science%20of%20sedentary%20behavior.%20Exercise%20and%20sport%20sciences%20reviews.%202010%3B38%283%29%3A105.%3Cbr%3E%3C%2Fli%3E%3Cli%3EEkelund%20U%2C%20Steene-Johannessen%20J%2C%20Brown%20WJ%20et%20al.%20Does%20physical%20activity%20attenuate%2C%20or%20even%20eliminate%2C%20the%20detrimental%20association%20of%20sitting%20time%20with%20mortality%3F%20A%20harmonized%20meta-analysis%20of%20data%20from%20more%20than%201%20million%20men%20and%20women.%20Lancet.%202016%3B388%2810051%29%3A1302-10.%3Cbr%3E%3C%2Fli%3E%3Cli%3EPatel%20AV%2C%20Bernstein%20L%2C%20Deka%20A%20et%20al.%20Leisure%20time%20spent%20sitting%20in%20relation%20to%20total%20mortality%20in%20a%20prospective%20cohort%20of%20US%20adults.%20Am%20J%20Epidemiol.%202010%3B172%284%29%3A419-29.%3Cbr%3E%3C%2Fli%3E%3Cli%3EBiswas%20A%2C%20Oh%20PI%2C%20Faulkner%20GE%20et%20al.%20Sedentary%20time%20and%20its%20association%20with%20risk%20for%20disease%20incidence%2C%20mortality%2C%20and%20hospitalization%20in%20adults%3A%20a%20systematic%20review%20and%20meta-analysis.%20Ann%20Intern%20Med.%202015%3B162%282%29%3A123-32.%3Cbr%3E%3C%2Fli%3E%3Cli%3EGarber%20CE%2C%20Blissmer%20B%2C%20Deschenes%20MR%20et%20al.%20American%20College%20of%20Sports%20Medicine%20position%20stand.%20Quantity%20and%20quality%20of%20exercise%20for%20developing%20and%20maintaining%20cardiorespiratory%2C%20musculoskeletal%2C%20and%20neuromotor%20fitness%20in%20apparently%20healthy%20adults%3A%20guidance%20for%20prescribing%20exercise.%20Medicine%20and%20science%20in%20sports%20and%20exercise.%202011%3B43%287%29%3A1334-59.%3Cbr%3E%3C%2Fli%3E%3Cli%3EPiercy%20KL%2C%20Troiano%20RP%2C%20Ballard%20RM%20et%20al.%20The%20Physical%20Activity%20Guidelines%20for%20Americans%20Physical%20Activity%20Guidelines%20for%20AmericansPhysical%20Activity%20Guidelines%20for%20Americans.%20JAMA.%202018%3B320%2819%29%3A2020-8.%3Cbr%3E%3C%2Fli%3E%3Cli%3EKim%20IY%2C%20Park%20S%2C%20Chou%20TH%2C%20Trombold%20JR%2C%20Coyle%20EF.%20Prolonged%20sitting%20negatively%20affects%20the%20postprandial%20plasma%20triglyceride-lowering%20effect%20of%20acute%20exercise.%20Am%20J%20Physiol%20Endocrinol%20Metab.%202016%3B311%285%29%3AE891-E8.%3Cbr%3E%3C%2Fli%3E%3Cli%3EAkins%20JD%2C%20Crawford%20CK%2C%20Burton%20HM%2C%20Wolfe%20AS%2C%20Vardarli%20E%2C%20Coyle%20EF.%20Inactivity%20induces%20resistance%20to%20the%20metabolic%20benefits%20following%20acute%20exercise.%20Journal%20of%20Applied%20Physiology.%202019%3B126%284%29%3A1088-94.%3Cbr%3E%3C%2Fli%3E%3Cli%3EHomer%20AR%2C%20Fenemor%20SP%2C%20Perry%20TL%20et%20al.%20Regular%20activity%20breaks%20combined%20with%20physical%20activity%20improve%20postprandial%20plasma%20triglyceride%2C%20nonesterified%20fatty%20acid%2C%20and%20insulin%20responses%20in%20healthy%2C%20normal%20weight%20adults%3A%20A%20randomized%20crossover%20trial.%20J%20Clin%20Lipidol.%202017%3B11%285%29%3A1268-79%20e1.%3Cbr%3E%3C%2Fli%3E%3Cli%3EAnthony%20S.%20Wolfe%2C%20Heath%20M.%20Burton%2C%20Emre%20Vardarli%2C%20and%20Edward%20F.%20Coyle.%20Hourly%204-s%20Sprints%20Prevent%20Impairment%20of%20Postprandial%20Fat%20Metabolism%20from%20Inactivity.%20Human%20Performance%20Laboratory%2C%20Department%20of%20Kinesiology%20and%20Health%20Education%2C%20University%20of%20Texas%20at%20Austin%2C%20Austin%20TX.%20Medicine%20%26amp%3B%20Science%20in%20Sports%20%26amp%3B%20Exercise%3A%20April%2017%2C%202020%20%E2%80%93%20Volume%20Publish%20Ahead%20of%20Print.%3C%2Fli%3E%3C%2Fol%3E%0A%3Csection%20yuzopluginfree%20class%3D%22wp-yuzo%20yzp-wrapper%20%20yzp-id-88794%20yzp-template-list-default-image-medium%20yzp-layout-list%20yzp-without-meta%20yzp-aspect-ratio-1-1%20yzp-mobile-columns-2%20yzp-tablet-columns-2%20yzp-desktop-columns-2%22%20data-version%3D%226.2.2%22%20data-id%3D%2288794%22%20data-type%3D%22c%22%20data-level%3D%225%22%3E%3Ch3%3EYou%20may%20also%20like%3C%2Fh3%3E%3C%2Fsection%3E%3Cdiv%20id%3D%22sexy-author-bio%22%20class%3D%22fabio-zonin%22%20readability%3D%2215.78431372549%22%3E%3Cdiv%20id%3D%22sab-gravatar%22%3E%3Ca%20rel%3D%22nofollow%22%20href%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fauthor%2Ffabio-zonin%2F%22%20target%3D%22_top%22%3E%3Cimg%20alt%3D%22Fabio%20Zonin%22%20src%3D%22https%3A%2F%2Fwww.strongfirst.com%2Fwordpress%2Fwp-content%2Fuploads%2F2020%2F03%2FFabio-Zonin-Profile-150px.jpg%22%3E%3C%2Fa%3E%3C%2Fdiv%3E%3Cdiv%20id%3D%22sab-description%22%20readability%3D%2227%22%3EFabio%20Zonin%20is%20a%20Master%20StrongFirst%20Certified%20Instructor.%20He%20is%20a%20former%20powerlifter%2C%20natural%20bodybuilder%2C%20and%20owner%20of%20fitness%20centers.%20He%20was%20the%20first%20Italian%20to%20accomplish%20the%20Beast%20Tamer%20Challenge%20and%20has%20been%20a%20Master%20Teacher%20for%20FIF%20%28Italian%20Federation%20of%20Fitness%29%20for%20almost%20two%20decades%20%281994-2012%29.%3Cp%3EHe%20is%20the%20Former%20vice%20president%20of%20the%20AINBB%20%28Italian%20Association%20of%20Natural%20Bodybuilding%29%2C%20and%20has%20trained%20many%20athletes%20at%20national%20and%20international%20level%20in%20natural%20bodybuilding%2C%20powerlifting%20and%20other%20sports.%3C%2Fp%3E%3Cp%3EHe%20has%20authored%20numerous%20articles%20for%20Italian%20popular%20magazines%20and%20websites%20dedicated%20to%20fitness%2C%20bodybuilding%2C%20and%20strength%20training%2C%20and%20has%20worked%20with%20to%20leading%20Italian%20companies%20in%20the%20field%20of%20sports%20equipment%2C%20body%20composition%20evaluation%20software%2C%20and%20nutritional%20supplements.%3C%2Fp%3E%3C%2Fdiv%3E%3C%2Fdiv%3E%09%09%09%3C%2Fdiv%3E&target=fi