Simple Methods. Complex Strength.
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Instruction from Pavel Macek, StrongFirst Certified Master Instructor. Meet your instructor
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A Few Words of Gratitude
It is said that the key to the success in practice is a good method, a good teacher, and a good student. I am very lucky to have the best teachers and a great method. I am patiently working on being a better student, a better teacher, a better person.
StrongFirst – the School of Strength – is a school of personal development, hidden behind lifting iron. The principles, skills and values that I learned in StrongFirst, literaly changed my life.
Kettlebell Swing Tip: 4-Count Movement, not 2
Most people do the swing wrong because they think it is a 2 count movement:
1 – down (= evading to soon, which leads to all kind of troubles like the weight pulling you forward, ending too low between the legs etc.)
2 – up (= lifting with the hands)
Think of the swing as 4 count movement (let’s start form the top):
Hermann Görner and Kettlebells
Each training session of Hermann’s contained a mixed programme of kettlebell, dumb-bell and barbell lifting. Sometimes a workout would also include the supporting feats.
For instance, hen Hermann trained three times per week, he might in the first training session give preference to kettlebell exercises, but he would also include barbell and dumb-bell lifts too.
The Stronger Person Will Win
I am working on some stuff regarding Chinese martial arts. I have found an interesting saying from our tradition (Southern Chinese Hung Ga Kyun), written by Grand Master Lam Sai Wing in his “Taming the Tiger in Gung Pattern Manual”, regarding the combat applications of the system:
Shaolin Code of Honor
I was digging though an old martial arts manual (from around 1911), loosely translated by late Robert W. Smith in his book Secrets of Shaolin Temple Boxing and have found this interesting part called something like “Five must follow commandments”:
Combatives & Strength Training: Hack Away at the Unessential
My combative training is heavily influenced by StrongFirst principles – few things, but better, waviness of the load, continuity of training process, etc.
Example from our MMA lessons: Most of the time we work on the same drills in a “same, but different” way – jab, cross, hook, uppercut, overhand, low kick; Thai clinch, wrestling clinch; takedown from the distance and from the clinch; positional drills on the ground (mount, back mount, side mount, guard), ground and pound, and few very reliable submissions (rear naked choke, armbar, guillotine, Americana, Kimura, triangle choke).
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