Blog | Defiance Fitness training

Finding the “Easy” in Simple and Sinister…and Life

Ant Stubbs

Apr 29, 20215 min read

Finding the “Easy” in Simple and Sinister…and Life

Guest blog from StrongFirst

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StrongFirst

Apr 15, 20214 min read

Chop Wood, Carry Water…Repeat

“Before enlightenment, chop wood, carry water. After enlightenment, chop wood, carry water.”—Zen Buddhism The Essential Must be Done...

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Be as Strong as You Look: 8 Weeks of Built Strong Training

StrongFirst

Apr 1, 20217 min read

Be as Strong as You Look: 8 Weeks of Built Strong Training

In the first days of quarantine, when things shut down and the composition of my days changed overnight, I came to a quick realization: I...

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How I Achieved Five Reps of the Iron Maiden

StrongFirst

Mar 18, 20215 min read

How I Achieved Five Reps of the Iron Maiden

The Goal The idea of the Five-Rep Iron Maiden was planted in my head back in 2018 after completing the Iron Maiden Challenge at The Dome...

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Increase Your Pressing Strength and Overhead Stability with the One-Arm Barbell Press

StrongFirst

Mar 4, 20213 min read

Increase Your Pressing Strength and Overhead Stability with the One-Arm Barbell Press

The one-arm strict barbell press is a challenging press that will build strength and muscle stability. Pavel recommended the side press...

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Strong Endurance in Schools to Strengthen the Next Generation

StrongFirst

Feb 19, 20216 min read

Strong Endurance in Schools to Strengthen the Next Generation

Strengthen Our Youth I currently teach at one of the best physical education schools in America. Prescott Junior High School was featured...

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StrongFirst

Jan 28, 20217 min read

Preparing for BUD/S

Training has always been a passion of mine, actually it’s been more of an obsession. To say that I love to train would be an...

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From Wheelchair to Sinister: The Importance of Mental Strength

StrongFirst

Jan 14, 20216 min read

From Wheelchair to Sinister: The Importance of Mental Strength

In June 2003, I was injured during my apprenticeship to become a truck driver. An 830kg stone, the size of an oak barrel, fell from my...

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StrongFirst

Jan 5, 20215 min read

Introducing the StrongFirst “WOD”

“If at first you don’t succeed, redefine success.” This caption for a New Yorker cartoon nails the “FOMO” mentality of a “workout of the...

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A Minimalist Kettlebell Program for Busy Professionals

StrongFirst

Sep 24, 20203 min read

A Minimalist Kettlebell Program for Busy Professionals

I often describe that my personal training career took a fortunate turn in the road when I attended my very first kettlebell level 1...

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Forging a New Path to “Functional” Hypertrophy

StrongFirst

Mar 3, 20207 min read

Forging a New Path to “Functional” Hypertrophy

If there’s anyone who walks the functional hypertrophy talk, it is Fabio Zonin. Not only has he competed at the highest level in natural...

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Getting Brutally Strong with Double Kettlebell in Kettlebell STRONG!

StrongFirst

Feb 25, 20208 min read

Getting Brutally Strong with Double Kettlebell in Kettlebell STRONG!

Kettlebell STRONG!’s goal is to get you brutally strong with a pair of kettlebells and one expertly executed exercise: the Clean and...

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StrongFirst

Feb 18, 20207 min read

How to Win the TSC? With this Program

Co-authored by Ryan Toshner Participant registration is now open for this spring’s Tactical Strength Challenge on May 9. Register here....

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StrongFirst

Feb 14, 20206 min read

PUSH Bands, Knee Injuries, and…Boink?

I recently had my eighth surgery and I am neither proud nor am I ashamed of this. In fact, while nobody would consider such a thing to be...

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StrongFirst

Feb 4, 20208 min read

Ace your Snatch Test Training Plan

“The Snatch Test”—these words elicit “pure joy” for anyone who is preparing for their SFG or SFG II certifications. They tend to raise...

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The Quick and the Dead vs Strong Endurance™—What is the Difference?

StrongFirst

Jan 30, 20204 min read

The Quick and the Dead vs Strong Endurance™—What is the Difference?

This question comes up all the time and it needs to be answered. My apologies to the reader who might perceive this piece more as an...

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Avoid Common Deadlift, Pull-Up, and Snatch Mistakes to Own your TSC

StrongFirst

Jan 23, 20206 min read

Avoid Common Deadlift, Pull-Up, and Snatch Mistakes to Own your TSC

Co-authored by Ryan Toshner The TSC is StrongFirst’s bi-annual strength challenge, where participants put their training pedal to the...

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Power and Rhythm in the Kettlebell Swing

StrongFirst

Jan 14, 20203 min read

Power and Rhythm in the Kettlebell Swing

“Music is the silence between the notes.” Claude Debussy Like a bar of music, a kettlebell swing has points we aim to hit on different...

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StrongFirst

Dec 31, 20193 min read

End of Year Update and a Look Forward

“Hindsight is 20/20” Typically reserved for situations where we look back with greater clarity than we had at the time, this oft-used...

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Angles and Arches—Using the Floor to Strengthen Your Press

StrongFirst

Dec 10, 20196 min read

Angles and Arches—Using the Floor to Strengthen Your Press

Our most recent program at Queensland Kettlebells has included a lot of floor presses, with good reason. If you haven’t encountered the...

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