Strong First Kettlebell Course
with Senior SFG Instructors Lance Coffel and Andrea U-Shi Chang
at Express Fitness and Training - Portland (Beaverton)
Saturday, November 2rd
The one-day SFG Kettlebell Course is more than entry-level user instruction for the AK-47 of exercise equipment—the kettlebell. It is education in moving strong.
No previous kettlebell experience is required. No matter what your goals are, we strongly urge you to take this Course. On one end of the spectrum, subtleties taught in this Course have been instrumental in helping Donnie Thompson make a breakthrough in strength while making back problems a thing of the past—and eventually breaking the 3,000 pound world superheavyweight powerlifting total record. On the other end is Tracy Reifkind, who lost over 100 pounds in less than a year and got stronger in the process.
• Kettlebell training safety procedures.
• Essential joint mobility exercises.
• Sophisticated breathing techniques for strength, back safety, endurance, and reducing the stress level.
• “Hip-centric” (McGill) movement, a must for strength and back health.
• Strength Stretching™ principles and key exercises which enable greater expression of strength while dramatically reducing the back, hip, and knee stress.
• “Lat-centric” shoulder mechanics which protect the shoulder while significantly increasing strength.
• The most “functional” exercise—the deadlift.
• A powerful drill for strengthening the feet and the ankles and injury proofing the hamstrings—the one-leg deadlift.
• The single most beneficial exercise anyone can do—the swing.
• The get-up—your strongman mentor.
• The most foolproof squat—the goblet squat.
• A foundation for barbell skills (this course is a prerequisite for our barbell course).
• What GPP really is and how to program it. Misunderstanding of general physical preparation, prevalent in the West, even among coaches, prevents one from reaching his or her athletic potential and predisposes him or her to injuries.
• The principles of effective program design refined and condensed from the Russian methodology.
• A number of foolproof program design tools and sample programs for a variety of training goals.
KETTLEBELL POWER TO YOU!
Location: 9665 SW Allen Blvd. #109, Beaverton, Oregon 97005
Map link: http://goo.gl/maps/9Uv7l
Here is some additional course information and answers to FAQs:
• Although this course is a one-day entry level kettlebell course that requires no prior experience, please think about the following:
◦ We understand that some of you will come to this course with a lot of experience in other disciplines. We expect you to embrace the deeper practice of hard style kettlebell form - this is why you are here - to learn SFG principals, and Pavel's hard style technique - be coachable.
◦ Hard style is simple but not easy - don't get frustrated if you don't "get" it right away.
◦ You will have a clear idea by the end of day what you do well and what you need to work on.
◦ Perfect practice makes for better movement and better form - think throughout the day about how you are moving, don't just "do" reps - this is not a workout, we are teaching you how to train, anyone can "workout"... purposeful and cognitive reps will get you where you need to go - we would rather see 5 really good reps than 10 horrible ones.
◦ Be prepared - we may ask you to modify a movement to keep you safe and allow you to continue train and learn with us during the course. Remember that we are ALL working on stuff.
◦ Enjoy and don't stress out - kettlebells are great.
• Registration starts at 930am, the course will start at 1000am sharp so get there early enough for registration material. Doors will be open at 900am.
• Be prepared for a long day with a load of information. We will be in session from 10am-6pm with a short lunch time.
• You will receive a course manual in which you can take notes - notes are good, they will help you remember everything you learned that day. If we give you a cue or training tip that is not in the manual we will let you know so you can make notes.
• There will be short breaks throughout - if you are that person, bring plenty of snacks, because you may need them.
• At some point we will take a group picture.
Preparation for the space:
• Safety is key - kettlebells are heavy, be aware of your surroundings.
• If you have tender knees, you may need to bring knee pads of some kind.
◦ recommended type: google knee pads for hip hop or volleyball, they are low profile
• Be patient with the process - we have enough space and time to get through everything.
• We will be barefoot, be prepared - DO NOT COME WITH STINKY FEET...and no, I'm not kidding.
• Don't believe in deodorant? Buy some anyway and use it just for this course - everyone will thank you.
• Wear clothes that give ease of movement and are not too voluminous - we will be moving a lot.
Questions? Email Andrea at SFG@kettlebility.com or call at 425-224-7110. You can email our host, Express Fitness and Training/Trevor Trebbien at firstname.lastname@example.org or call him at 503-610-8853
Yours in Strength and Balance~
Andrea U-Shi Chang, Senior SFG Instructor, CK-FMS
Kettlebility Head Instructor, Owner
Primal Move Global Instructor
Z-Health Movement Coach
DragonDoor's Official Kettlebell Dealer
Kettlebility Studio - 905 NE 65th St - Seattle WA 98115
Studio phone: 425-224-7110