Challenges are a great way to see how you’ve progressed in your training or take you a step closer to your goals.
Pushing yourself, every once in a while, is a great way to stay on top of your game and keeps you from backsliding in training. Let’s face it, just showing up and doing the same thing day in and day out leads to stagnant training with a negative effect on the results you’ve already worked so hard to achieve.
There’s a few ways to challenge yourself, some will be a few weeks of training, some months, some might even be years before you can accomplish them. Below they are listed in order of difficulty/time it will take to accomplish each task. For more info on each read the brief description below and click for more info or, if needed, to register for one of the events.
Tactical Strength Challenge (April & October)
The “TSC” is a test of overall strength and endurance separated into 3 events – A 1 Rep Max Deadlift, Max Pull-ups or, for the ladies a Flexed Arm Hang, and a 5 Minute Kettlebell Snatch Test. Check out more on StrongFirst’s Website for event info and to register.
Secret Service Snatch Test
After you’ve been able to knock out 100 snatches in 5 minutes, where do you go from there? Thankfully, Pavel came up with a true test of your resolve… the Secret Service Snatch Test. This doubles the time limit AND amount of snatches from the above mentioned test to 10 Minutes and 200 Snatches and is not to be taken lightly. There’s a reason they reserved this for special forces! It is also a requirement for our Band System(below) to get to your Red/Black band for your Master Level!
Simple & Sinister Challenge
Simple & Sinister is a program masterminded by Pavel Tsatsouline. This is Pavel’s minimalist approach to the true at-home program that can be done in minimal time with maximum results. On the surface seems quite, well, simple. There is a sinister aspect to this program involving performing 10 swings per hand every minute for 5 minutes and 10 Turkish get-ups in 10 minutes after only a minute of rest between the 2 movements. The simple goal is 24kg swings & 16kg Get-ups for ladies, and 32kg Swings & Get-Ups for the gents. Seems easy? Then work up to the “Sinister” Challenge, 32kg Swings & 24kg Get-ups for the ladies, and 48kg Swings & Get-Ups for the gents(in Empirical numbers that would be 53, 35, 70, and 106 pounds respectively)
Beast Tamer/Iron Maiden
This is a feat of strength reserved for the dedicated athlete willing to put in the time to achieve this remarkable feat of strength. The event is performed as follows – Perform a Military Press, Pistol Squat, and Tactical Pull-up with a 48kg(gents) or 24kg(ladies) meeting the standards listed here.
Complete “The Band System”
One of the biggest challenges is completing all of them! Our band system goes from completing a 4 week beginners course to the SSST(above), completing a level 1 or 2 Kettlebell cert, bodyweight movements(pull-ups, front levers, etc…) and has goal setting built into it, so even the strong have something extra to work on.
24 Day Nutrition Challenge
This is not a actual “fitness” challenge, however, it does support fitness goals. Upon undertaking this challenge people see improvements in; Energy, Focus, Strength, and Body Composition. The challenge is made up of 2 parts, a 10 Day Cleanse(don’t freak out, you won’t be married to the toilet!), and a 14 Day “Max” phase including vitamin strip packs of your choice depending on your goals. We offer a free consult for anyone interested in this challenge that can be set up by emailing [email protected].
300 Swings a Day
For the more experienced lifter or athlete looking to up discipline and down body fat, the 300 swings a day challenge will knock out an extra 500 calories a day when performed correctly for one month(30 days). In addition to the body composition benefits you will also improve athletic performance(if you’re after that sorta thing), cardiovascular health, grip strength, and according to the inventor of this protocol, Pat Flynn, it helps improve intimate performance as well, whatever that means 😉
10,000 Swing Challenge
This is the 300 Swings a Day Challenge on steroids and should not be attempted unless you’ve been lifting Kettlebells for at least a year under qualified instruction. The program should take about 4-5 weeks and consists of 4-5 training sessions per week each involving 500 swings. It’s a bit complicated to explain here, so here’s a link to the original program by Dan John, but it’s a doozy! Expect to see some extra muscle tone by the end of this challenge regardless of wether or not you make drastic diet changes.