Coach Michael Son

29/07/2026

22/07/2026

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.

20/07/2026

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.

15/07/2026

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.

13/07/2026

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.

08/07/2026

While 3x3 (3 minute work followed by 3 minute rest x 3) is the most common working template for jerk and to arm long cycle and cattle sport it doesn't have to be "boring" or similar, aka - "sets across" and powerlifting.

You can use various templates and play both with capable sizes kettlebell tempo not only between sets but within the set itself and using "draft sets" which are a great way to load to stress the body, yet to deload the psyche.

Now you know.

Train safe and smart.

Coach Michael.

01/07/2026

NURTURE YOUR NERVOUS SYSTEM! Each skill have its own key component that unlocks the rest of it.

For ring muscle ups is the transition - understanding where rings go and where the body.

For kettlebell sn**ch is the drive - the point where your hip extends and you need to begin the acceleration pull.

Name the exercise and I'll give you the key component.

Fuse them in your program and you'll be amazed how easy it is to retain a scale.

You're welcome.

Ps.
I have two spots available for online coaching
And my Kettlebell Club online is welcoming all of you.

Info and 🔗 in Bio

24/06/2026

A not-so-often-told-truth about globe sn**ches -
• when to use them
• what is better to do instead of them
• how to do it

Hope it brings value.

23/06/2026

variation to "feel" legs rather than lower back. It helps improve TA JERK and TALC too.

1st pull - stop at knee level, count 123 drop
full pull
repeat
enjoy the gainZ

Hope it brings value.