'Every system is perfectly designed to get the results it gets.'
—Paul Batalden, Medical Expert
Since the end of 2021... I've been developing and teaching a series of "Upstream Strength Strategies" to our students in the Hardstyle Kettlebell Club, to improve their results before exercises even happens.
In his book... "Upstream: How to solve problems before they happen" Dan Heath talks about his concept of "Upstream Decision making." To have a greater impact on your "downstream" results. He also distinguishes the difference between upstream decisions and preventative measures.
Upstream decisions require a deeper level of thinking to find the appropriate solution. Verses being responsive with preventative measures.
And that's what this series on Upstream Strength Strategies is about; deeper insights on how to see more consistent progress with your kettlebell workouts. And as a result, boost performance BEFORE the training even starts.
When I started using Kettlebells ~2006... there were only a handful of guys talking about the subject. YouTube was just getting off the ground, and as a consequence there was little to no content for a newbie like me to learn how to get in great shape in minimum time.
The end result? I was left to figure everything out on my own.
(It didn't turn out well and have the welts on my wrists to prove it.)
Today strength training with kettlebells has become mainstream. But here's what no one is talking about... the invisible aspects of strength training –– the ones responsible for providing the results you're not even aware of.
I believe the reason coaches are not covering the subject is because... Upstream Decisions are intangible. Compared to downstream decisions which are more measurable.
What I want to bring to your awareness today is... the power of upstream thinking and its jaw-dropping results.
upstream strength strategy # 1:
A Performance Progression Training System
You need a customizable strategy––that is measurable. Particularly a Performance Progression Training System. To guide you through all phases of training: knowing how, and when, to train for - strength, strength endurance, muscle-building, maximal strength, and power.
Here is a 30k foot view of the system we take our students through:

However, most kettlebell beginners, and even advanced athletes, approach this pyramid upside down. For example: Functional skill training would be any kind of "sport skill":
- Running a marathon.
- Boxing.
- BJJ.
- Etc.
We start with high skill activities and then try to build performance to support those activities. Eventually, when our body breaks down with: sore shoulders, aching hips, knees, and ankles. We have to backup a step to address our mobility, flexibility, and recovery.
Training Backwards on a Macro and Micro Level
Not only do we tend to train backwards on a macro level; but also on a micro level:
- From a performance progression approach (macro, as mentioned above).
- From the execution of a training session (micro).
For example: Because people don't know what they don't know, and try to figure things out on their own (like I did), or they mimic what they see on the internet; they begin with intensity first. "How heavy can I go?" Because they hear other trainers, coaches, and influencers say "you gotta lift HEAVY!"
The next "progression" is density training: completing more work (i.e., reps and sets) in the same period of time. Or the same work in less time. Both approaches lead to burnout; which lead to a lack of consistency. And as a result, lost time, money, and unnecessary failures.
We teach our students at Hardstyle a method we call "E.Y.T" (pronounced "EAT" and stands for "Earn Your Training"). This approach is about long-term progress and longevity; it's the reversal of the aforementioned tactic:
- Consistency: This is the first principle of program design we teach at StrongFirst®: The Continuity of the Training Process, to build your volume through a volume accumulation cycle.
- Density: After 1-2 cycles of steady practice, now they can focus on density. We provide them with a goal, typically 20% above (or below) their previous session(s), to aim for.
- Intensity: After they've exhausted all variables and reach their genetic potential, they've reach "E.Y.T" and progress to their next training weight.
The result is long-term progress, better health, longevity, and more time to do what they enjoy doing.
Remember, 'every system is perfectly designed to get the results it gets.'
5k Foot View

What we want to do is build a foundation of functional movement patterns, then functional performance, and lastly sport skill, or sport training (I cover this in more detail in part 3 of our Kettlebell Beginner's Guide series).
The image above is the micro, 5,000 foot view, of our training system.
Months 1-4
Our focus is building their foundation and movement patterns with the: Deadlift, Clean, Press, Squat, and Lunge. Why those movements? Because they allow us to set a baseline of movement competency across all 7 fundamental movements:
- Push (Kettlebell Press)
- Pull (Deadlift and Clean)
- Hinge (Deadlift and Clean)
- Squat (Obvious ;-])
- Rotation, and anti-rotation (Single arm Deadlift and Clean)
- Carry (Rack position after the Clean)
- Gait (Lunge)
Month 1, the focus is the Kettlebell Strict Press.
Month 2, Press and squat.
And month 3, Press, squat, and lunge.
The key is to build one skill at a time, the fewer moving parts, the better. This simplifies the process, making it more repeatable, and as a result, positioning them to be more consistent with their training; and consistency is the table at which success sits and eats.
This foundation preps them for all the work which is to come.
Months 5-7
Intermediate is the first exploration of athletic training with the kettlebell swing –– and loaded mobility and stability training with the Get-up.
Months 8-10
Intermediate 1.2 we introduce the Kettlebell Snatch. A phenomenal exercise for improving endurance and work capacity.
In couple with the Snatch we coach them through calisthenics: two hand push-up and its regressions; one arm push-up and its regressions; one arm one leg push-up and its regressions; chin-up & tactical pull-up and their regressions.
Months 11-13
Intermediate 1.3. is about synergy.
For 10 months we've built one-skill-at-a-time –– i.e., one discipline at a time. They've learned the Clean, the Press, the Squat, Lunge, Swing, and Snatch. Months 11-13 we synergize and bring everything together into circuit training. Where we leverage methods like: Kettlebell Complexes, Chains, and Hybrids.
This is where training gets hyper-efficient. For our students their average training session is ~20 minutes per session –– or around one hour per week. Imagine what you could do with all that extra time? This is how our students are able to see extraordinary results and still have time to do more of what they enjoy.
Months 14-16
"Advanced" is the top of the performance pyramid; It's where we get into kettlebell athletic training and sport training. Now that they've built a foundation of functional movements –– and on that foundation a base of functional performance (aka "general physical preparedness" or "GPP").
At this point many of our students have new goals. Goals beyond weight loss and fat loss. They want to run their first 1/2 marathon, take up Powerlifting, Ruck-Marching, BJJ, or Boxing; in other words... they've earned their training.
(After 16 months, we teach them how to cycle all levels of training. For example: how to keep building your Kettlebell Press while maintaining strength, skill, and endurance, with the Kettlebell Snatch.)
Developmental Sequencing
Months 1-4 begins with slow movements: deadlift, press, squat, lunge. There's only one ballistic, or dynamic, exercise, the Clean. And even the Clean is practiced in a slow manner.
Months 5-7 Things speed up with the Kettlebell Swing. Months 8-10 we speed up some more with the Kettlebell Snatch. Then come Complexes, Chains, and Hybrids in months 11-13. With the cherry on top in months 14-16 with athletic training.
Everything starts slow and speeds up. Why? We designed it this way for a very for this specific reason... that's how we develop as a person. You've heard the adage "you gotta crawl before you can walk; you gotta be walk before you can sprint."
Same idea.
This is called "developmental sequencing."
You gotta be able to do things slow; if you can do them slow –– and own them slow –– you can do them fast. Remember... slow is smooth, smooth is fast.
The effects of developmental sequencing
This entire upstream process of planning allows our students to start where they're at, in a slow and controlled manner, and progresses their performance... allowing them to earn, and enjoy, their training in the process.
Regardless of their experience –– whether they've been strength training for 10years, 15 years, or if they're an absolute beginner –– everyone starts at foundations. Why? Because, as I mentioned, most people, whether they're advanced or not, start at functional skill and then work their way backwards.
And in my professional opinion, after coaching real people in the trenches for over 14 years, it does not turn out well with this approach. If you want to boost, and accelerate, your performance and results before the training even begins.
Then thinking upstream and following a Performance Progression system of training is a non-negotiable.
upstream strength strategy # 2:
Recovery Accelerating Mechanisms
Most men I talk to, avoid recovery, mobility, and flexibility like the plague.
Either because they "don’t have time" to get it in or they’re afraid of making things worse, because they don't know what they're doing, so they leave it out.
Truth is, if you’re not able to recover from your workouts... you’re shooting yourself in the foot. A Recovery Accelerating Mechanism helps you train hard, and more often, while remaining as fresh & healthy as possible.
If you’re not feeling stronger after your workouts?
If you’re feeling "fried" and "dinged up" after playing with your kids?
Then I’m willing to bet a steak dinner you’re missing a Recovery Accelerating Mechanism in your training.
This is about (efficient) movement preparation, recovery. and longevity. You can do all the running, all the push-ups, pull-ups, and Snatches in the world. But if you can't recover from session to session; if you can't recover in time to do everyday life things, then what are we really doing here?
The name of the game is longevity.
To boost performance, and our students results as a whole, there are 4 upstream strategies we build out for them:
#1: A test/retest method

Ground Force Evaluation
#2: Upper Body Recovery Mechanism

Upper Body Flow
#3: Lower Body Recovery Mechanism

Lower Body Flow
#4: Total Body Recovery Mechanism

Strength + Power Flow
1: Test/Retest Method
This is a strategy we call the "G.F.E." (Ground Force Evaluation); a series of, intentionally placed, movements to set a baseline of movement competency of how you're moving for the day. Because... each day we move differently. Were you sitting for 8 hours? Your hips, shoulders, and lower back will likely be "tight."
Tough training session the day before? There may be some stiffness in the ankles or perhaps there is an asymmetry in your thoracic rotation after few hours of pitch and catch with your son. The G.F.E allows you to set a baseline for the beginning of the session. The retest gives immediate feedback if you're strength session gave more to you than it took away.
And as a result, you have a repeatable process to improve perform before training begins.
2: Upper Body Recovery Mechanism
Think of all the things we do sitting:
- We sit all day at work.
- We sit when we eat.
- Then we go to a gym and sit on a machine to push and pull things.
The root cause of most shoulder and low back injuries are a result of "Upper-Crossed Syndrome." (UCS). This is where your heads shifts forward and your shoulders round.

Most of us live our life in a "flexed environment" and spend little to no time in "extension." This is why kettlebells are superior (IMO). ALL movements put you in an "extended environment." Which stimulates the muscles responsible for your posture (remember what I said about posture? ).
How would you eliminate "upper-crossed movement viruses" before it can derail your progress and keep you from attaining the results you envisioned when you first started using kettlebells?
Have an upper body recovery mechanism in place.
3: Lower Body Recovery Mechanism
Herb Brooks, the coach of the 1980 USA Hockey Team, said "the legs feed the wolf." Meaning, the stronger and more mobile your lower body is... the stronger your entire body will be.
Only many, many, many Americans fall victim to "Lower-Crossed Syndrome."
Think of your body has having two opposable forces always pulling on each other. Like the upper body, the lower body, too, suffers from the effects of sitting.

When we live in a "flexed environment" the muscles in the front of the body become tight. While the muscles on the back of the body (... muscles responsible for posture, speed, agility, and quickness) become weak.
When we sit all day, our hips tighten. Particularly the Illiopsoas (aka: the 'Psoas,' pronounced "so-as"). Remember what I said about the opposing forces? Your glutes and hip flexors are neurally connected. Meaning, when your hips become tight, your glutes becomes weak.
As a result, you're not going to get much out of your swings, squats, running, etc. Essentially, you're leaving strength, performance, and results on the table.
(... and who wants that? I know you don't!)
Not only that... one of the key functions of your glutes is to protect your back.
Well... if you can't access your glutes because your hips are tight... what's protecting your back? Answer: Nothing. So how do we combat this? By thinking upstream and eliminating lower-crossed movement viruses by having a lower body recovery mechanism in place.
4: Total Body Recovery Mechanism
The National Academy of Sports Medicine (NASM) tells us "optimal muscle performance is determined by the posture of the Lumbo-Pelvic Hip Complex during functional activities."
(Emphasis mine.)
There are "4 knots" which cover the 4 corners of the human body. The shoulders and hips.
Also know as the "Lumbo-Pelvic Hip Complex."

Posture is the name of the game for health and performance. The tighter these knots are... the stronger, healthier, and more powerful your body will be.
The moment one of these knots breaks loose –– as a result of movement viruses (I.e., poor posture) –– the body, and your performance, become compromised. If you keep bumping into "shoulder tweaks" and "strains" in your workouts... errr... training. It's likely you have undetected movement viruses (i.e., muscle imbalances as a result of poor posture, or a previous injury).
This triggers the "Cumulative Injury Cycle."

Movement is a behavior.
I have two kids (14 and 9).
When they display "bad behavior" and daddy doesn't "check'em" with some 'Sweet Chin Music'.
(Shawn Michaels fans please stand up!)
... what happens?
It gets worse, right?
If I don't bother to correct them until they're teens, it's not gonna turn out well.
When they display "good behavior," it's important to reinforce said good behavior. Triggering a positive cycle. The same goes for how we move. If we move poorly and don't use upstream thinking to correct it, the behavior gets worse.
This's why stretching –– for the sake of stretching –– only reinforces bad movement patterns and does not tighten the 4 knots.
The truth about performance
Pressing, squatting, and swinging kettlebells on a dysfunctional/cracked foundation... only reinforces poor pressing, squatting, and kettlebell swinging patterns.
Leading to a perpetual cycle of movement viruses and muscle imbalances; keeping you trapped in the "Cumulative Injury Cycle."
The SOULution?
You guessed it, having a total body recovery mechanism in place, to not only overcome imbalances, but to also improve your performance and results before strength training even begins.
Incase you haven't noticed... all recovery mechanisms follow the same performance progression: moving slow, then athletic; another upstream decision.
upstream strength strategy # 3:
Coaching, Support, and Community
My Brazilian Jiu-Jitsu (BJJ) journey started in the Spring of 2001 after a conversation with a co-worker of mine. He asked me "Have you ever heard of 'Jiu-Jitsu?' My brother and I have been practicing a Brazilian style of the traditional form of 'Ju-Jitsu'."
Being a martial arts fan I was immediately intrigued.
Later that week I was at a local Asian store in Corpus Christi called "Chan's Imports" –– I would visit this place on a regular basis because of my affinity for all things martial arts. When I got to the checkout (I was buying nunchucks, don't ask me why), I noticed a series of BJJ tapes by Joe Moreira –– I had no clue who he was. All I knew was... the tapes were on Brazilian Jiu-Jitsu.

That's right... old-school VHS baby!
Obviously I grabbed them. I went home and immediately popped in the first tape. I watched to entire series and practiced them in my living room. My training partners where the couch pillows. 😂
But I had no actual coach, support system, or community. At my next visit to Chan's Imports I found a flyer to "Paragon Brazilian Jiu-Jitsu." Needless to say, what I watched and practiced on the couch pillows for months didn't work; and I got crushed. HA! Go figure.
The value of a coach, support system, and community
That's when I learned the value of having a coach, a support system, and a community. From there my BJJ game took off and the rest is history.
Why do I tell you this?
Having a coach, support system, and community is the most impactful upstream decision you can make –– if you want to improve your performance and see real, see-in-the-mirror, results.
When you invest into coaching and mentorship, you're NOT investing into "workouts" or "nutrition" or even "recovery mechanisms." What you're investing into is SPEED.
What ever it is you want to attain... there is someone out there, an expert, who has invested their entire life to study, practice, and teach what it is you want to learn.
And it would be in your best interest to find this person and leverage their decades of experience. Why? Because when you do... you've avoid unexpected set backs (like injuries), wasted time, money, and unnecessary failures.
Why is any of this important; and what does it have to do with you (and your results)?
Because 'every system is perfectly designed to get the results it gets.'
If you want random, unrepeatable, results... then keep trying to figure things out on your own and following random, unrepeatable, workouts. If you want consistent and perpetual progress... and the ability to know when you will attain the exact result you have in your mind as you read this post.
... then you need a proven, time-tested, system with these 3 Pillars of Success:
- A Performance Progression Training System.
- Recovery Accelerating Mechanisms.
- Coaching, Support, and Community.
The downstream effects produces real results, like this.
Remember, 'every system is perfectly designed to get the results it gets.'
Thanks for reading,
hec "the kettlebell coach" g.
P.S. In this post I mentioned, twice, a problem which would keep you from seeing progress –– and leaving you trapped in a cumulative injury cycle. I also mentioned the upstream decision which would solve the problem BEFORE it had a chance to present itself.
Let me know if/when you spot the problem and the upstream decision to prevent it. And drop it in the comments below.
UPDATE: 10 June 2025
You can read the next piece, Part 2, of the Upstream Strength Strategy Series, here.