Coach Michael Son

Warm-up ritual go a long way. Here's why:

Beyond the obvious warming up, and preparing the body for the upcoming practice, it serves as a portal between the "outside" and the "inside", between the noise of daily life, and the silence of the platform.

By using the same movement pattern, you create a transition ritual that immediately this unplugs you from your day and plugs you into the session.

As you get used to it you will be surprised how fast you are ready to lift, by doing so making the most efficient use of your time and energy.

Hope it helps.

P.s.
If you want to know what's on the other side of that portal — that's the Patreon. 🔗 in bio.

The X-Lift is one of the best car exercises we use in our studio for core stability anti-rotational strength and overall awareness of the body and and it's compensatory mechanisms.

The benefits, as you may guess, stretch beyond just kettlebell sport and strength training...

PRO Tip: Kettlebell clean is a knee extension thing, rather hinge.
Knee extension produces power. Hip hinge - direction.
One without the other = inefficiency, less reps, more fatigue, and unnecessary injuries.

Hope it brings value.

This is what we work on FIRST with my online students. Later we focus on tempo and time.

If you train alone and want my eyes on your lifts — I review a handful of videos each month, DM yours. When the month's full, you're first in line for the next. need my eyes on your

Two kinds of people show up to train: the ones glued to their fitness tracker, and the ones who trust their body.

I use a pencil and a notebook. Almost two dacedes now;

Some people need numbers to feel safe. It what helps them to survive!
It is called Intolerance of Uncertainty.

Others learn to listen.

Body trust beats "data" almost every time, if you are going for a long haul.

I am.
You?

In this great poem by Charles bukowski that I like so much is the essence of the long- game.

Where you do what you do because you choose to and because you don't have any other way not to do it.

No morning scales, no bitching about grams, or repps, or missed training days;
They are all irrelevant and forgotten in the midst of your life journey and practicing.
As Charles says: life will mock you, life will test you, life will act as life. And you will act - as you, because there is no other you.

So you do what all the living on planet Earth does adopt yield yet put one foot in front of the other and walk the road because it's the only road you can walk it was made for you and for you only.

This is what "the program bends around your life" looks like in practice.

That's the whole "The Way You Lift is The Way You Live" philosophy, honestly.

Here's an example of my Monday training.
Slept about 5 hours and drink three portions of quality scotch, due to a Mondial 2026 finals with my kids.

And the question was how do I keep the intensity while not over stressing the body and here is the answer.

A. Girevoy Sport
TALC: 2' 2x16, 1'30" 2x20, 1' 2x24

B. Strength
B1. BB Squat + O/H BB Press (about 85-90%)
10 x 1+1, OTM
back off sets: squat x 20, o/h press x 15 (50-55%)

B2. weighted pull ups 3-4-5-4-3 (+16kg)

B3. Standing calf raises 3x30 (10 parallel, 10 toes inward, 10 toes outward)

B4. Abs: knees to chest, pallof press, sitting ab crunches 3x10 each

Enough.

Hope it brings value.

P.s.

This is what "the program bends around your life" looks like in practice.
That's the whole method, honestly.

While «F**k You Money» is about financial freedom the «F**k You Fitness» is about your physical durability through the years.

Its the difference between the day traders and index investors -- the outcome is the same, you do something that you do not care about it today, i.g. todays lifts are irrelevant. What IS relevant, is your lifts 10 years from now!

Same as you do not care whether your money lose now, but you want the cream that you will reap years from now.

While I am a poor trainer for «day traders», I do know how to coach THE LONG GAME -- people who are able to look 10 years from now and see themselves.

If it's you, shoot me a message, we might have thing to talk about.

And yes, 2 spot available for Online Coaching.

Hope it brings value.

Athletes after 40 - it's a bout the continuity not the density of the loading that revives and rebuilds skills.

I'm creeping single reps three times a week slowly allowing my nervous system and my connective tissues to adopt and to recover. And when they do, the progress will "speed up" on its own, simply because I "suddenly" will be able to tolerate more volume.

That's the whole "secret" and that's the system I use behind my Online Coaching and my Kettlebell Club Online - to create results that last for years.

But you need to be able to look a decade from now, because training is understanding that a single session is meaningless unless it's a part of a chain that takes you from here and now to 10 years from now.

Hope it brings value.

All the info about coaching and the Capital Club is in the Bio.