Context: This is a 6-week program, intended to be executed three times per week. The goal of this program is to improve the athlete’s single kettlebell standing military press, as tested in the StrongFirst Kettlebell (SFG) Certification. Each day’s programming will take 20 minutes, and will be executed during the Independent Study blocks of Strength and Conditioning classes.
Day 0: Testing
Pressing Warm-Up (3 minutes)
3/3 T-Spine Rotations
3/3 Arm Bars
Pressing Test (12 minutes)
Take 12 minutes to find your current 5-rep and 1-rep max weights, and record them. Test both sides, and record separate values for each. Take a minimum of 90 seconds between successful efforts.
Additional Work (5 minutes)
Perform 3 presses per side, per minute, using a ‘bell one full size lighter than your 5-rep max weight. (e.g. if your 5-rep max is 20kg, complete your presses with 16kg)
Day 1: Pressing Heavy
Pressing Warm-Up (3 minutes)
3/3 T-Spine Rotations
3/3 Arm Bars
Pressing Work (17 minutes)
A. RFQ11
- 1/1 Military Press one full size lighter than your 1-rep max
- 5 Pullups or 8 TRX Rows [avoid failure like the plague]
B. RFQ6
- Kettlebell Get-Ups (Select a weight to allow for 8 quality reps)
Day 2: Pressing Volume
Pressing Warm-Up (3 minutes)
3/3 T-Spine Rotations
3/3 Arm Bars
Pressing Ladders (14 minutes)
Using your 5-rep max weight, complete ladders of 1/2/3/4 of half-kneeling military presses
At the top of every ladder, perform 10 unilateral hinge rows using a 12-rep max weight.
Torso Stability (3 minutes)
3 sets of 40 seconds plank and 20 seconds rest
Day 3: Pressing Accessory Work
Pressing Warm-Up (3 minutes)
3/3 T-Spine Rotations
3/3 Arm Bars
Pressing Accessory Work (17 minutes)
A. RFQ8
- 3/3 Bottoms-Up Presses
- 30s PVC Crushing Hollow Hold
B. RFQ8
- 10+10 Skull Crushers
- 10+10 Bicep Curls