€95.00 – €400.00
StrongFirst – is the school of strength founded by Pavel Tsatsouline – world class expert in strength training. SF is the gold standard in kettlebell, barbell, and bodyweight strength training education. At this point, it is one of the leading strength and endurance training systems in the world.
Upcoming events:
Kettlebell 101 ir 201: October 27th, 2023
Kettlebell 301: October 28th, 2023
Barbell 301: October 28th, 2023
Bodyweight 101 ir 201: October 29th, 2023
|
October 28-29, 2023
|
ANDŻELIKA STEFAŃSKA-KOWALIK
|
Kettlebell 301 + Barbell 301 + Bodyweigth 101/201
|
Kaunas
|
|
|
|
October 28, 2023
|
ANDŻELIKA STEFAŃSKA-KOWALIK
|
Kettlebell 301
|
Kaunas
|
€95.00 | |
|
October 28, 2023
|
ANDŻELIKA STEFAŃSKA-KOWALIK
|
Barbell 301
|
Kaunas
|
€95.00 | |
|
October 28, 2023
|
ANDŻELIKA STEFAŃSKA-KOWALIK
|
Kettlebell 301 + Barbell 301
|
Kaunas
|
|
|
|
October 29, 2023
|
ANDŻELIKA STEFAŃSKA-KOWALIK
|
Bodyweigth 101 + 201
|
Kaunas
|
|
|
|
October 27, 2023
|
ANDŻELIKA STEFAŃSKA-KOWALIK
|
Kettlebell 101 + 201
|
Kaunas
|
|
|
|
October 27-28, 2023
|
ANDŻELIKA STEFAŃSKA-KOWALIK
|
Kettlebell 101 + 201 + 301
|
Kaunas
|
|
|
|
October 27-29, 2023
|
ANDŻELIKA STEFAŃSKA-KOWALIK
|
Kettlebell 101/201/301 + Bodyweigth 101/201
|
|
StrongFirst – is the school of strength founded by Pavel Tsatsouline – world class expert in strength training. SF is the gold standard in kettlebell, barbell, and bodyweight strength training education. At this point, it is one of the leading strength and endurance training systems in the world, which events you can find all across the globe. Distilled from the best of the Eastern Bloc and Western sports sciences, sports medicine practises and elite world-class coaches, SF methods have a proven record with professional athletes, special force operators, as well as regular folks who have decided to earn self-confidence and be weak no more.
StrongFirst systems trains not only strength, but also strength endurance, flexibility and resilience even to the biggest challenges. If you’re looking for a effective and time-tested method how to develop strength and endurance, increase your longevity and just stay strong, you came to the right place.
StrongFirst instructor team is made up from national team coaches, national champions, former military special operators, first responders, law enforcement officers, elite martial artists, national team sports medicine doctors, and other highest level professionals.
Pavel Tsatsouline introduced the kettlebell training to the West in 1998 and made much more than just popularised kettlebell across the world. It actually started the kettlebell revolution. A former Soviet Special Forces physical training instructor, Pavel became a Subject Matter Expert to the elite of US military and law enforcement, including the Marine Corps, the Secret Service, and the Navy SEALs. Pavel founded StrongFirst, the “school of strength,” to bring “low tech/high concept” methods of achieving high performance and resilience not only to elite warriors and athletes, but also to regular folks who just want to get better and strong.
StrongFirst school of strength is shook the strength training education all across the world. Instead of dry theoretical teaching, which is common in many sports universities and S&C programs, which is useless in practise when training athletes, SF education is exceptional in a way that it forces the students to understand the mechanics of strength training, perform the lifts themselves and to be able to properly educate and teach others. Since the foundation of the SF school, it’s methods have been constantly updated and over the span of 20 years, the strength training manual has been corrected and updated over 30 times.
Structure of StrongFirst education, certification and workshops:
Each workshop (Kettlebell, Barbell or Bodyweigth has three levels – 101, 201 and 301).
After finishing the advanced (301) workshop you can pursue the goal of becoming a Certified StrongFirst (KB, BB or BW) instructor.
Workshops are designed for:
-Physiotherapists;
-S&C coaches and personal trainers;
-Sports coaches;
-Sports and FM&R doctors;
-Athletes;
-Regular folks who wants to become strong and resilient
Instructor certifications are for:
-Physiotherapists;
-S&C coaches and personal trainers;
-Sports coaches;
-Sports and FM&R doctors;
Who have participated in advanced 301 workshop and are looking to become a certified SF strength instructors
Workshop curriculum:
Accept no compromises. Between power and conditioning. Between strength and flexibility. Between being an athlete and looking like one. Enter the kettlebell—the only training tool able to deliver all aspects of extreme fitness with no compromises. No-one knows how to wield this tool better than StrongFirst, the ones who introduced the kettlebell to the world and started the kettlebell revolution.
In Kettlebell 101 workshop you will learn:
Once you have reached the impressive yet realistic “Timeless Simple” standard, you have choices to make. Stay with already learned kettlebell swings and get-ups, goblet-squats and slowly but surely progress to “Sinister.” Or try something “same but different”: the snatch plus the clean and military press, the classic Rite of Passage.
However, to attend 201 workshop, you need to be absolutely competent in swings, get-ups, and goblet squats.
The Snatch is “the king of the kettlebell lifts.” Thanks to more muscles working and twice the distance travelled, it accomplishes even more than the esteemed swing. Achieve total body explosive power, ruthless conditioning, and a vice like grip. Burn fat like never before. All with a lighter kettlebell—save space in your home, car trunk, or deployment kit.
Once we have taught you the skills with our usual attention to detail, we will send you off to succeed with a Strong Endurance™ snatch plan.
The one-arm Clean-and-Press will rival any other pressing exercise when it comes to shoulder strength and muscular development. It is untouchable when it comes to shoulder health, thanks to its ergonomic perfection.
The military press comes equipped with the “Rite of Passage” type programming—possibly the most reliable progression ever.
Three versions of the ROP—“Jurassic,” “907 Hypertrophy,” and “Heavy”—will keep you gaining for a long time.
Kettlebell 201 ROP sets high goals—and gives you the skills and the roadmap to reach them.
Do you have what it takes?
TBA
Either you never touched the barbell, or you did it occasionally in the past. Now you choose to be strong and to do it right.
By participating in Barbel 101 workshop you will learn:
Barbell 201 is old school at its best: the Military Press and the Zercher Squat.
The Military Press is a classic that ought to be treated right. Others will show you how to press strict and weak—or how to put up a lot of weight sloppily. We press strict and strong, the way Soviet weightlifters did in the early 1960s.
The Zercher Squat is the ultimate “squat for the people!” Simple technique. No strain on the wrists, shoulders, or elbows. No need for a rack or a spotter. A great carryover to sports and other lifts. As a bonus, an unbelievable training effect on the abs.
The two lifts come fully loaded with the “Russian Countdown” cycle to make your strength skyrocket.
TBA
TBA
TBA
TBA
October 27th, 2023
-9:00-13:00 – Kettlebell 101
-14:00-18:00 – Kettlebell 201
October 28th, 2023
-9:00-13:00 – Kettlebell 301
-14:00-18:00 – Barbell 301
October 29th, 2023
-9:00-13:00 – Bodyweight 101
-14:00-18:00 – Bodyweight 201
Workshop pricing:
Single workshop price is 95 euros.
Discount applied if attending more than 1 workshop!
2 workshops: 20 eur discount. Price 170 Eur (instead of 190 eur)
3 workshops: 35 eur discount. Price 250 Eur (instead of 285 eur)
4 workshops: 60 eur discount. Price 320 Eur (instead of 380 eur)
5 workshops: 75 eur discount. Price 400 Eur (instead of 475 eur)
6 workshops: 90 eur discount. Price 480 Eur (instead of 570 eur)
ANDŻELIKA STEFAŃSKA-KOWALIK
StrongFirst Certified Senior Instructor
Flexible Steel Instructor Specialist
Since 2010 I manage a sports club and school of martial arts in Krakow. I’m a founder and the chief trainer in the Centrum Kettlebell Kraków – StrongFirst Gym. I share my expertise during the advanced level training sessions in the gym, private lessons with my students, StrongFirst Workshops and during numerous instructor certifications I teach all around the world (USA, Italy, Germany, Korea, Taiwan, China, France, Switzerland). My specialty is teaching how to build strength with the use of kettlebell, barbell and bodyweight and also the knowledge how to maintain and increase the flexibility of muscles without the loss of their strength in accordance with the motto “Be Both Strong and Flexible – Be StrongFirst and Become Flexible Steel”.
I practice Chen Family Choy Lee Fut Kung Fu and sports martial arts of Sanda Kickboxing. I’m all the time increasing my skills, among others, by participating in foreign trainings and seminars. As a representative of the Polish National Team I won two bronze medals at the Traditional Wushu Championships in Shiyan – China 2010 and silver and bronze medals at the World Traditional Wushu Championships in Huangshan – China 2012. For the last achievement I was the only member of the Polish National Team awarded with the Prize of the Minister of Sports and Tourism of the Republic of Poland.
I am a professional and the quality is my priority. My assumption is simple – do something well or do not do it at all. I know what I want and I know how to achieve it. I value the work with groups of people who are involved in trainings, and I find good positive vibes easily. We have determination, strength and power. We always make one frontline.
For more information, please reach us at: P: +370 618 67325 or E: [email protected]
Feedbacks