PEAKING AND ASSESSMENT AS PREPARATION FOR THE SFG

BY DAN JOHN, MASTER SFG, AND MIKE WARREN BROWN, SFG I

Mikes voice is in italics. Mike has been in the strength and conditioning for over a decade splitting time between coaching on the field and in the weightroom. Mike feels he was lucky to have an internship with Dan as he had to pass the rigorous test of actually showing up. One of the things I like to tell the SFG !"ti#i !nts on D!$ Th"ee is si% l$ this& 'It(s not )he"e $o* st!"t, it(s )he"e $o* finish+, The h!"- t"!.el to the f!#ilit$, the "o*gh nights in ! st"!nge hotel, /01ho*" -!$s !n- "*ineh!n-s !"e 2*st !"t of the !st no)+ No), it is ti%e to finish this+ M$ ! "o!#h to "e ing !"ti#i !nts is st"!ight fo")!"- !n- si% le& Follo) the Rite of 3!ss!ge+ B*t, !s )e

"e.ie)e- o*" l!st s*##essf*l SFG, %$ g"o* he"e th!t %eets )ith %e * to fi.e to se.en ti%es ! )eek 4eg!n noting the s%!ll, 4*t i% o"t!nt !--itions th!t "e!ll$ *t the% o.e" the to + Mike B"o)n(s e5tensi.e notes "o.i-e- the '4l!#k !n- )hite, of o*" 2o*"ne$ !n- it )!s %$ 2o4 to flesh o*t the thinking 4ehin- this ! "o!#h+ M!n$ "o!-s %ight get $o* the"e, 4*t this is o*" "o!-+

Principles of Training for the SFG Kettlebell Certification /+ This is ! e!king "og"!%+ The"e is !n e5 e#t!tion !t the en- to !ss the SFG+ 0+ The 4"o!-e" the 4!se, the highe" the e!k+ Both in te"%s of ti%e !n- -ensit$ of t"!ining, ! lot of )o"k nee-s to 4e -one+ 6+ Don(t t"$ to !-- %o"e7 let it flo) 8'St!"t )ith the en- in %in-+,Ste.e 9o.e$: It(s not )he"e $o* st!"t7 it is )he"e $o* finish+ ;+ This "o!- h!s 4een )!lke- 4efo"e<+*se the Rite of 3!ss!ge !s the "i%!"$ tool+ =+The SFG is ! th"ee1-!$ intensi.e, te#hni#!l "!#ti#e+ D*"ing the %onths of "e !"!tion fo#*s on "e !"ing the 4o-$, %in-, !n- s i"it not 2*st the n*!n#es of e.e"$ te#hni#!l %o.e%ent+ I arrived at the first day of the cert with an abundance of energy. I had put in seven weeks of focused training and knew that I had built up enough physical and emotional momentum to drive me through the weekend. My mind was at ease because I trusted my training, my thoughts were clear because I had a checklist of what I needed to do to overcome each test. I didnt feel a sense of nervous apprehension but rather a oyful urge to strain and learn. I h!.e h!- the g"e!t hono" fo" the !st fe) $e!"s to )el#o%e ! n*%4e" of Inte"ns into %$ g$%, t"!ining h!lls !n- ho%e+ I -o !sk one thing& I )!nt $o* to 4e#o%e SFG #e"tifie-+ As )e -on(t !l)!$s h!.e ! e"fe#t s#he-*le in te"%s of s o"ts s#he-*les !n- #e"tifi#!tion )eeken-s, )e h!.e h!- to "e!ll$ t"*st the "o#ess of !##*%*l!ting the >*!lities nee-e- to !ss the SFG, the '>*i#k, "o#ess of intensif$ing the t"!ining fo" the )eeken- !n- the !4ilit$ to t"!nsfo"% th!t 4!se of t"!ining into ! "e!-$ !thlete !n- st*-ent+ As I "e.ie) the l!n, I !% "e%in-e- of the -o?en o" so t"!inees th!t h!.e %!"#he- th"o*gh this st"!teg$ !n- I h!.e le!"ne- f"o% e!#h one+ A #o* le of iss*es st!n- o*t &

The sn!t#h test is the 4*g!4oo+ It sits o*t the"e in the %in-s of e.e"$ ! li#!nt+ Fo" %en )ho )eigh 4et)een /60 !n- !"o*n- /@A o" so, the 4ell(s )eight is !n iss*e+ Fo" 4igge" %en, the *ll1* 4e#o%es !n iss*e+ The s!%e iss*e !"ises on the )o%en(s si-e, too+ The"e !"e si5 kettle4ell %o.e%ents le!"ne- -*"ing the )eeken-+ I feel th!t if the #!n-i-!te !sses

the st"ength tests !n- h!s !n$ kin- of goo- !ttit*-e, then it is MY f!*lt if the$ f!il on the te#hni#!l !s e#ts of

the si5 %o.es+

The"e is going to 4e ! lot of s)ings+ The"e is going to 4e so%e h!"- )o"ko*ts+ Yo* %*st 4e in gooeno*gh sh! e to #o% lete the )o"ko*ts !n- st!$ %ent!ll$ fo#*se- -*"ing the te!#hing sessions+

The )"itten test #!n(t 4e #"!%%e-+ Yo* %*st t!ke ! fe) %onths to kno) the 4!si#s of the si5 %o.es, the st!n-!"-s !n- the "e!sons 4ehin- e.e"$thing+

So, let(s st!"t )ith 'the en- in %in-+, Bet(s st!"t )ith the '3e!k Week+, I s*ggest th!t fo" !n$ e.ent $o* h!.e on $o*" ho"i?on, #o*nt 4!#k the )eeks !n- l!n )ell+ If $o* !"e getting %!""ie- in J*ne, *se those o *l!" %onthl$ !n- )eekl$ #he#klists to l!n !ll those -et!ils+ T!king #!"e of so%ething e!"l$ !l%ost !l)!$s t"*% s t!"-iness+ Week 7: Peak Week All the )o"k h!s 4een -one, the !""o) h!s 4een "ele!se- so let it fl$+ Saturday- ight Progra! "ini!u! O"igin!l St"ength "olling !n- #o""e#ti.es to )!"%* + /AA s)ings 80 h!n-s: = 5 0A /A get* s 8/C/D=: Sunday-Progra! "ini!u! /C/D= Get * s+ E!"$ the lo!- * f"o% )!te" gl!ss to sn!t#h 4ell+ /AA S)ings 8!n$ set !n- "e s#he%e: "onday and Tuesday- #est$ #eco%ery Go to the g$%+ 9o""e#ti.es !n- fo!% "olling 2*st to kee %ent!ll$ "e !"e-+ Wednesday- Progra! "ini!u! /AA S)ings F /AD/A )!.e the lo!- 4*t #o% lete ! fe) he!.$ 8;@kg: sets+ /C/D= Get * s1 kee the lo!-s light !n- fo#*s on s%ooth t"!nsitions Thursday- #est Friday SFG day & A >*i#k oint& If $o* h!.e "e!- %$ )o"k, $o* )ill note th!t I gene"!ll$ -on(t 4elie.e in e!king+ A#t*!ll$, I 4elie.e th!t %ost eo le th"o) !)!$ s*##ess in the )eek o" t)o le!-ing * to !n e.ent 4$ NOT t"*sting the "og"!%+ We !-- ! little he"e, )e -o so%ething st* i- the"e !n-, 4efo"e $o* kno) it, the"e goes the #h!n#e to e5#el+ 3oints of E% h!sis this )eek& /+ H!n- #!"e& this is the )eek )e #!n NOT h!.e te!"s !n- "i s+ The s)ing lo!- is light, so -o )h!te.e" things $o* nee- to -o on ! -!il$ 4!sis to !--"ess h!n- iss*es+ 0+ Begin *sing S*g!" F"ee O"!nge Fl!.o"e- Met!%*#il e.e"$ e.ening+ Gn-e" the st"ess of the )eeken-, -igestion !n- eli%in!tion iss*es 4e#o%e in#"e!singl$ i% o"t!nt+ 9h*#kle !)!$ !t this !-.i#e 4*t $o* )on(t 4e if $o* igno"e it+ 6+ Don(t get #*te on $o*" -iet+ Don(t e5 e"i%ent )ith ne) foo-s o" e!t !t the .en-o" )ith ! -is#o*nte- "i#e on 'D!$ Ol- S*shi+, Mo"e th!n one #!n-i-!te h!s f!ile- o.e" oo" foo- #hoi#es+ ;+ If $o* !"e fl$ing in, -"ink ! lot of )!te" !n- s en- so%e ti%e %o.ing !"o*n- )hen $o* l!n-+ Be s*"e to h!.e t)o !l!"%s to )!ke * !n- 4"ing e$esh!-es !n- e!" l*gs if $o* get l*#k$ eno*gh to "oo% on the s!%e floo" !s ! high s#hool 4!sket4!ll te!%+ =+ It(s ti%e to let the !""o) fl$+ Don(t !-- !n$thing+ Don(t get ! -ee tiss*e %!ss!ge o" s en- t)el.e

ho*"s in ! s!*n!, if $o* -on(t *s*!ll$ -o it+ T"*st the "o#ess+ Yo* #!n NOT get 4ette" in ;@ ho*"s+ H+ Sti#k )ith $o*" l!n+ If $o* h!.e -e#i-e- to -o the sn!t#h test )ith the 0A10A1/=1/=1/A1/A1=1= !nhe!" th!t $o*" !"tne" is -oing /A1/A, "est, "e e!t<)ell, goo- fo" $o*" !"tne"+ Sti#k )ith $o*" l!n+ Th!t l!n, the one $o* h!.e 4een -oing fo" ! fe) %onths is "ett$ goo-+ E.en if it isn(t+

No), let(s t!lk !4o*t little -et!ils th!t )ill %!ke the )eeken- e!sie"& W!ke * e!"lie" -*"ing this l!st )eek+ Mike )o*l- )!ke * !n- -o 2*st one *ll1* * on "ising to "!#ti#e getting set to go+

B*il- ! #he#klist& #h!lk, t!

e, 4!n- !i-s, fi"st !i- st*ff, #!sh, TOWEL, "otein sh!ke" !n- "otein,

se.e"!l ens, foo-, sn!#ks, )!te" 4ottle, e5t"! shi"t 8t"*st *s on this one:, #offee -"inks in ! #!n+ An$thing th!t )ill %!ke $o* ! little %o"e #o%fo"t!4le+ This list !n- #he#king it )ill %!ke $o*" %in- ! 4it %o"e !t e!se+ Set this * on We-nes-!$ o" Th*"s-!$+ So%e "e#o.e"$ st*ff !s $o* ! "o!#h the )eeken-+ Hot t*44ing %ight 4e fine if $o* *s*!ll$ -o it, 4*t "e%in- $o*"self !s $o* t*4 to 4e looking fo")!"- to the t"!ining+ H!.e this oste- on the f"ont of $o*" 4"!in& 'T"*st the "o#ess+, T"*st $o*" t"!ining, t"*st $o*" ! "o!#h, t"*st !ll the )o"k $o* h!.e -one+ When so%ething #h!llenges $o*<!n- it )ill<t"*st the "o#ess+ Yo* h!.e to let go of the 4o)st"ing to let the !""o) fl$+ The le!- * )eek in -et!il& Saturday- ight Progra! "ini!u! O"igin!l St"ength "olling !n- #o""e#ti.es to )!"%* + /AA s)ings 80 h!n-s: = 5 0A /A get* s 8/C/D=: Sunday-Progra! "ini!u! /C/D= Get * s+ E!"$ the lo!- * f"o% )!te" gl!ss to sn!t#h 4ell+ /AA S)ings 8!n$ set !n- "e s#he%e: We ! "o!#he- the l!st )eeken- 4efo"e the SFG !s ! ti%e to let !ll the )o"k of the !st si5 )eeks 'settle, fo" o"t*nities to #o%e into the g$%, -o t)o of the %ost i% o"t!nt en+ o*" g"o* + S!t*"-!$ !n- S*n-!$ )e"e o

%o.e%ents !n- get ! sense of e!sing off+ It )!s ! ti%e to fo#*s on e!sing * + Th!t(s !n e!s$ thing to t!lk !4o*t, 4*t %ost eo le t"$ to ge!" * %o"e !n- %o"e+ Yo* %*st e!se off !n- let the e"fo"%!n#e h! "onday and Tuesday-#est$#eco%ery Go to the g$%+ 9o""e#ti.es !n- fo!% "olling 2*st to kee %ent!ll$ "e !"e-+ These )e"e 4!si#!ll$ t)o 'off, -!$s+ These t)o -!$s ins*"e- #o% lete "e#o.e"$ f"o% the t"!ining of the !st %onths+ We !"e looking !he!- to the th"ee1-!$ )eeken-, #e"t!inl$, 4*t )e !"e !lso !tte% ting to 4egin to "!% * , too+

Wednesday-Progra! "ini!u! /AA S)ings F /AD/A )!.e the lo!- 4*t #o% lete ! fe) he!.$ 8;@kg: sets+ /C/D= Get * s1 kee the lo!-s light !n- fo#*s on s%ooth t"!nsitions This is the l!st 'he!.$, -!$+ The 'h!$ is in the 4!"n, !n- no) )e !"e "!% ing * the st*-ents fo" the

)eeken-+ Thursday-#est The SFG is th"ee -!$s, so )e !--e- !n !--ition!l "est -!$+ This is f"o% 9o!#h R!l h M!*gh!n(s 'T)o D!$ B!g R*le, !n- )e -e#i-e- to toss in !n !--ition!l 'off, -!$ to !llo) the lo!- of )o"k f"o% F"i-!$ !n- S!t*"-!$ not to 4e en#*%4e"e- 4$ !n$ e5h!*stion fo" Th*"s-!$+ It !lso gi.es the t"!.eling e"son ! f"ee -!$, so $o* #!n ! l$ this i-e! no %!tte" )h!t $o*" sit*!tion is fo" the #e"t+

Friday Sho) * + Don(t I*it+ Ask I*estions+

'ack to the Future So, this )!s the l!st )eek+ I !g"ee )ith the g"e!t To%%$ Kono th!t it is 4est to 4e ! to*#h *n-e"t"!ine- th!n o.e"t"!ine- !t !ll+ If $o* 2*st look !t the l!st )eek, $o* %ight get the i% "ession th!t )e -on(t t"!in .e"$ h!"-+ Th!t is not t"*e+ The ke$ to th"i.ing, not 2*st s*".i.ing, the SFG is to t"!in fo" ! fe) $e!"s !n- h!.e !ll $o*" >*!lities !t ! high le.el+ I st"i.e to te!#h ! lot of things f"o% the O lifts !n- 3o)e"lifts to the KB %o.es !n- l!nks th"o*gho*t the $e!"+ O*" gene"!l ! !n- -o the%+ The si% li#it$ !n- logi# of th!t st!te%ent f"ightens %e !s it is the t"*est thing I #!n )"ite+ So, I e5 e#t !ll %$ st*-ents to 4e in soli- gene"!l sh! e th"o*gho*t the $e!"+ If $o* #!n "e%e%4e" this little !5io%, it %ight s!.e $o*& "o!#h to t"!ining is 'E!s$ St"ength, )he"e )e i#k %o.e%ents )e )ish to i% "o.e

Al)!$s t"$ to 4e th"ee to si5 )eeks f"o% to

#on-ition+, Ag!in, this is the To%%$ Kono !

"o!#h+ The ke$ is

to !l)!$s 4e )ithin st"iking -ist!n#e of e!k #on-ition+ No), this is .!g*e !n- o4.io*sl$ st*-ents of M!"t$ G!ll!ghe" *se /0 )eek #$#les !n- so%e s o"ts nee- %o"e ti%e to e!k, 4*t the #on#e t is to %!int!in !n"et!in goo- soli- #on-ition %ost of the ti%e+ When it is ti%e to 'go fo" it,, like "e not th!t f!" off+ So, lift+ T"!in+ 3"!#ti#e+ Be!"n ne) things+ When $o* get the e%!il th!t the SFG is #o%ing !"o*n-, "e!li?e th!t no) is the ti%e to "!ise the 4!"+ ing fo" the SFG, )e !"e

Si( Week Training$)ne Peak Week Progra! )%er%ie* = -!$s e" )eek+ Mon-!$ th"o*gh F"i-!$, "est !n- "e#o.e" on )eeken-+ H f*ll t"!ining )eeks )ith / e!king 8t"!nsfo"%!tion )eek: Weeks &-+ Mon-!$ Ro3 Bight T*es-!$ E!"iet$ / We-nes-!$ Ro3 Me-i*% Th*"s-!$ E!"iet$ 0 F"i-!$ Ro3 He!.$ Week 7 S!t*"-!$ 3"og"!% Mini%*% S*n-!$ 3"og"!% Mini%*% Mon-!$CT*es-!$ Rest o" #o""e#ti.es We-nes-!$ He!.$ 3"og"!% Mini%*%

Th*"s-!$ off 8#"e!te #he#klist fo" the )eeken-: F"i-!$ SFG -!$ / Weeks &-, "onday-Test -ay Week &. /asy press$pull-up and snatch other t*o *eeks. =5 80 "*ngs lo)e" th!n he!.$ -!$: 8To-!$, 4efo"e -oing the RO3, )e teste- the 3*ll1* , Sn!t#h Test !n- 3"ess Bell Si?e Test: M!5 St"i#t 3*ll1G Sn!t#h Test As %!n$ !s ossi4le in = %in*tes )ith the 0;kg+ D!n "e#o%%en-s 0ABC0AR /=C/= /AC/A =C= t"$ing not to *t the 4ell -o)n+ 9le!n !n- 3"ess test+ Fin- ! 4ell $o* #!n #le!n !n- "ess 8#le!n 4et)een e!#h "ess: fo" !4o*t @+ This )ill 4e $o*" t"!ining )eight fo" "esses+ Then& 65 8/,0,6: 9le!n !n- 3"ess J 3*ll1* s

Tuesday- Grad Workout -ay Do*4le Bells+ 0 #le!nC/ 3"essC6 F"ont S>*!t+ Sh!ke o*t tension "e e!t Week /10A %in*tes Week 010= Week 616A If $o* h!.e eno*gh e>*i %ent !lte"n!te 4et)een /Hkgs, 0Akgs, 0;kgs, !n- 0@kgs+ A#t*!l g"!- )o"ko*t )ill 4e -o*4le 0;s

Wednesday- "ediu! Press$pullup and S*ings =5 8/ "*ng lo)e" th!n he!.$ -!$: Thursday Week /& 0 sets of /AA sn!t#hes *sing !n$ 4ell 8"e!ll$ light /0kg, fo" e5!% le: Week 0& / set of /AA+ T"$ to *se ! he!.ie" 4ell 80A o" 0;kg: Week 6+ 6 sets of /AA Then& E!gles @ Do*4le F"ont S>*!ts J F!"%e"s W!lk "e e!te- eight ti%es )itho*t *tting the 4ells -o)n+ 8He"e is the go!l& @D@ )ith 0;kgs: Friday- 0ea%y Presses$ Pullups and S*ings Go!l is =5 8/1=: #eassess after first three-*eek block Weeks 1-+ "onday 2 /asy Snatches 3snatch bell4 /asy presses and pulls Week ;& Roll -i#e fo" sn!t#hes+ 3"ess !n- 3*ll 8/,0,6: 5= Week =& 1= %in*tes sn!t#hes !t =A1HAK effo"t+ 8This is !n !ssess%ent+ I h!- the go!l of HA !n- e!sil$ %!-e @A+ I kne) !fte" this th!t I )o*l- !ss the sn!t#h test+: -Get * s !n- *ll1* s+ /C/D= .!"$ing the lo!- on GG+ 8/,0,6:5= on *ll* s+ 8We felt )e nee-e- ! "ef"esh -!$ so get* s )e"e s*44e- fo" "esses+: Week H& = %in*te sn!t#h =A1HAK+ 3"esses !n- *ll1* s

Tuesday Week ;& =AA S)ings !n- 3*ll1* s /A S)ings / 3*ll1* /= S)ings 0 3*ll1* s 0= S)ings 6 3*ll1* s =A S)ings Fi.e Ro*n-s Week =& S)ings !n- G"!- )o"ko*t+ /A /= 0= =A Th"ee "o*n-s Then& H Ro*n-s G"!- Wo"ko*t Week H& =AA S)ings+ Go he!.$ on /A, /=, !n- 0= Wednesday-"ediu! Press$ Pull-up and S*ings = l!--e"s one "*ng lo)e" th!n he!.$ -!$+ Thursday-Snatch only Week ;& 0D/AA 80AC0A /=C/= /AC/A =C= !s f!st !s ossi4le: BightL 5 /AA BightL 5 /AA 8/A1/Hkg, I %ostl$ *se- the /0kg: Ti%e these t)o sets+ Then& 0AC0A 0AC0A /=C/= /=C/= /AC/A /AC/A =C= =C=+ Gse 0A Kg th"o*gh the tens, then s)it#h to 0@kg o" 60kg fo" fi.es+ This o"tion is not ti%e-+ T!ke 4"e!ks !n- "!#ti#e f!st !n- loose+ Week =& Re e!t )eek ;+ Week H& BightL 5 /AA 8/A kg: Bightish 5 /AA 80A kg: BightL 5 /AA 8/0 kg: Re#o"- ti%e on sets then& 0AC0A 0AC0A =C= =C=+ Gse the /Hkg on the 0As !n- the 0@kg on the =s+ This %*st 4e #o% lete- *n-e" fi.e %in*tes+ 8Shoot fo" #lose to fo*" %in*tes: Friday- 0ea%y Press and Pullups$ S*ings to li!it Go!l is Fi.e l!--e"s of Fi.e "*ngs+ Week ;& W!.e the lo!- e!#h l!--e"+ E5!% le 0Akg, 0;kg, 0@kg, 0Akg, 0@kg Bight, %e-i*%, he!.$, %e-i*%, 2*-g%ent #!ll on l!st set+ Week =& He!.$ )eight on !ll l!--e"s+ Week H& W!.e the lo!- on e!#h l!--e"

Week M& 3e!k WeekL See !4o.e+ !his is the e"act program we followed. !here is nothing new or revolutionary# ust five days a week of hard focused training. !he magic is in assessing and course corrections. !reat each training session as an opportunity to assess. $ou may ask why we used such light weights on the !hursday snatch day% &ell the snatch test re'uires only ()) reps. *y practicing those reps with a light bell, we are able to come up with the answer to the 'uestion+ &hat is the issue% Is it a techni'ue issue% ,ungs% -acing% .or e"ample, during the final weeks if you are able to make ()) reps with the /) kg in ust under 0 minutes you know that you have a full minute buffer for that e"tra 0 kilos. !his builds confidence and momentum without ta"ing the system. !he 1ite of -assage calls for snatches at 2)3 effort on Monday. During the first week test, I managed 4) hard reps in five minutes. *y week five my goal was 5) reps in five minutes at 2)3 effort. !o my surprise I did 4) reps and it was laughably easy. !he assessment we made that day was that I was more than ready for the snatch test without ever going to the limit in training.

!he key here is to build momentum both physically and mentally. &e take an easy strength approach to building up snatch performance. 6 problem I see often is people try to train to their limit each and every snatch practice. $ou would not do this with your deadlift so dont do it with your snatches. *uild confidence and smash your rep barrier on test day. T)o iss*es !"ise )hene.e" I see o" he!" !4o*t "e !"!tion fo" the sn!t#h test+ Fi"st, this 8the sn!t#h test: isn(t ! "o4le% fo" ! lot of eo le !n- I nee- to %!ke th!t #le!"& fo" the %en !n- )o%en )ho sho) * )ith ! '4ig engine, !n- $e!"s in the )eight"oo%, the$ ten- to 4lo) the test ! !"t+ The$ sh"*g, look o.e" !t %e !n- see% to s!$& 'Wh!t(s the 4ig -e!lN, Fo" %!n$ of the%, the *ll1* test %ight 4e the iss*e o" so%ething else+ The"e is !l)!$s so%ething else+ The sn!t#h test #!n %!ke ! e"son h!.e ! 's ee- 4!""ie"+, In th"o)ing, the"e #o%es ! ti%e )he"e $o* 4elie.e $o* g!.e it $o*" !ll !n- the i% le%ent goes ! #e"t!in -ist!n#e+ Ho) -o i% "o.e )hen $o* !l"e!-$ g!.e it $o*" !llN We *se ! -"ill #!lle- the So.iet D"ill to !tt!#k the s ee- 4!""ie"+ It is this 4*ilt in "o4le% th!t John 3o)ell s!i4est& 'I #!n(t kee *shing %$ /AAK * + So, I 2*st "o- %$ @AK ! 4it highe"+, In th"o)ing, )e !sk& 'ho) e!s$ #!n $o* th"o) @AK of $o*" 4estN, I often *t ! g!"4!ge #!n o*t in the se#to" !n- let the !thlete t"$ to 'sink one, !t @AK of thei" 4est+ O--l$, soon the$ !"e tossing 4e$on- thei" 4est+ The 's ee- 4!""ie", h!s 4een shot -o)nL In the sn!t#h test, it 4"e!ks %$ he!"t to he!" eo le #o%e * to %e on D!$ One of the #e"t !n- s!$& 'M$ 4est is @/ "e s in fi.e %in*tes+ I ho e $o*" #o!#hing #!n get %e to /AA+, Yes, I(% ! %i"!#le )o"ke", 4*t gi.e %e so%ething to )o"k )ith he"eL In o*" %etho-, I !% !sking $o* to -is#o.e" )hethe" o" not $o*" iss*e is l*ngs o" g*ns+ Do $o* see the Thin Eeil into the Ne5t Bife -oing /AA "e s )ith ! h!lf1)eight 4ellN We nee- to )o"k $o*" s$ste%+ If the set is e!s$ !s #!n 4e, )e h!.e ! 'g*ns, iss*e !n- th!t %e!ns %o"e "esses !n- %o"e s)ings+ The !ns)e" is !l)!$s e!s$7 the ! li#!tion is not+

6nother e"ample of using assessment and using course corrections came during my press training. I was building up volume with the /4kg. I did 52 reps the first hard day and 7) the ne"t week so naturally I decided to move up to the 8/kg for week three. I managed between () and (2 reps during the ne"t three press days 9light, medium, and heavy:. I would have been ust fine with this If I had been taking a longer term approach

to building my press volume. !he problem was that the ;.< weekend demands the ability to handle a ton of volume. &e decided that it would be wise to drop back down the lighter and bell and focus on the volume and density. !his course correction was made with the goal of passing the certification in the forefront. So, the"e is not goo- o" 4!- -e#ision he"e, 4*t Mike )!s fo#*se- on !ssing the SFG, so he h*%4le- hi%self !n- took #!"e of the go!l+ Fo#*s on )h!t $o* )!nt+ T"*st %e, I )!nt $o* to !ss the SFG so #hoose )isel$ th"o*gho*t the )hole "o#ess+ This "e%in-s %e of so%ething Di#k Not%e$e" *se- to tell %e ho) he -e!lt )ith eo le )ho )o*l- go to #!% s o" listen to othe" #o!#hes& 'Th!t is fine )h!t the$ t!*ght $o*+ Th!t is g"e!t+ B*t, in %$ g$%, )e -o it this )!$+, So, this is ho) )e -o things in MY g$%+ We #h!nge things )hen o*" !ssess%ent tells *s it is not )o"king+ We o enl$ !-! t !n- !-o t !n$thing th!t #o%es !long+ When Mike o" 3!"ke" o" M!"# o" Ali#e o" Geoff o" A-"i!n t"!il !)!$ f"o% the go!l, I #!n ste * !n- "e oint to )he"e I think the go!l sho*l- 4e he"e+ An-, in f*ll #!n-o", the$ often oint %e 4!#k in the "ight -i"e#tion+ So, in $o*" g$%, in $o*" sit*!tion, $o* %ight not 4e !4le to follo) this "og"!% !s o*tline-+ Othe"s h!.e -one .e"$ )ell !t the SFG -oing !ll kin-s of othe" things+ He"e is the ke$& !ssess it+ Test it+ Test $o*"self+ Then, !t the en-, let the !""o) fl$+