Programming

Consistency Trumps Intensity—The Continuity of the Training Process

Apr 30, 20197 min read

Consistency Trumps Intensity—The Continuity of the Training Process

Adapting to load is what makes us stronger. But because training loads can be manipulated in so many ways—intensity, magnitude,...

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StrongFirst

Apr 9, 20199 min read

The Specificity-Transfer Trade-off

Specificity and transfer are two of the most important considerations for any strength and conditioning program. If you don’t consider...

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Reload vs Plan Strong—What is the Difference?

StrongFirst

Mar 5, 20196 min read

Reload vs Plan Strong—What is the Difference?

By Fabio Zonin, Master SFG and Pavel Tsatsouline Earlier this year, we launched “Reload: Your Barbell Strength Blueprint,” a concise...

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Simplify your Strength Programming Using Die-Rolled Variability

StrongFirst

Dec 11, 20184 min read

Simplify your Strength Programming Using Die-Rolled Variability

What is the best plan for any strength or fitness goal? It’s the one that you will consistently follow. A reasonable program done...

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Barbell BDSM: the Secret Marathon Training and Recovery Strategy

StrongFirst

Aug 21, 20186 min read

Barbell BDSM: the Secret Marathon Training and Recovery Strategy

With August upon us, members of the StrongFirst community from the New York City area and elsewhere have already begun their preparations...

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StrongFirst

Jul 23, 20184 min read

It’s OK to Struggle

Professional “Learners” We were all professional “learners” at some point. Think about it. Your “job” for the first 18 years or so was to...

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StrongFirst

Jun 14, 20183 min read

Stop Slowing Yourself Down

My friend Jamie Crowder introduced me to the important distinction between “dilemma” and “problem” as it relates to martial arts...

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Understanding Why “Less Is More” with Anti-Glycolytic Training

StrongFirst

Feb 28, 20187 min read

Understanding Why “Less Is More” with Anti-Glycolytic Training

In the current culture of the fitness world, it seems that taking extended rest periods or working at an intensity level that is less...

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StrongFirst

Feb 13, 20185 min read

Energy Systems and the Snatch Test

Multiple people have said “It is never fun” when describing the 5-minute snatch test at the SFG I Certification. Doing 100 reps is a rite...

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StrongFirst

Jan 16, 20184 min read

Sinister, Occam’s Razor, and 2018

Last year, I suggested this approach to planning out your training for the upcoming year. Now at the start of 2018, that idea along with...

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StrongFirst

Oct 3, 20178 min read

When StrongFirst Meets Circus: How Plan Strong Helped Us Win Silver in Moscow

“Skill consists of the ability to bring out some end result with maximum certainty and minimum outlay of energy.”—Guthrie, 1952 I am a...

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Understanding the Value of Baselines When It Comes to Making Gains

StrongFirst

Aug 1, 20175 min read

Understanding the Value of Baselines When It Comes to Making Gains

Learning to listen to your body is a skill in and of itself. Once you begin listening and truly understanding your body—whether it is...

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StrongFirst

May 30, 20175 min read

Quality of Life: StrongFirst for an Aging Population

In college, I participated in an internship at a local hospital—as an understudy within the cardiac and pulmonary rehab programs. Most of...

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To Every Season: A Simple Way to Structure a Year of Training

StrongFirst

May 2, 20176 min read

To Every Season: A Simple Way to Structure a Year of Training

Rhythm (you either have it or you don’t, that’s a fallacy….) Sorry, music flashback—that was my jam back in the day. Rhythm—not the...

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StrongFirst

Mar 14, 20176 min read

Pushing for a Better Pull?

Early on in my education with kettlebells, I would hear occasional stories about people who followed a pressing-intensive program (Rite...

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If It Flies Right, It Looks Right: My Journey to a Bodybuilding Competition

StrongFirst

Dec 6, 20169 min read

If It Flies Right, It Looks Right: My Journey to a Bodybuilding Competition

At StrongFirst, we believe strength is the master quality, and we teach people how to become stronger. This doesn’t mean that we...

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Using SFG Principles and the Maffetone Method to Improve Client Results

StrongFirst

Nov 17, 20168 min read

Using SFG Principles and the Maffetone Method to Improve Client Results

When my wife, Nikki, and I began kettlebell training back in 2008, we were introduced to high intensity interval training. We walked out...

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How to Unlock the Potential of Individual Differences

StrongFirst

Oct 13, 20165 min read

How to Unlock the Potential of Individual Differences

In the 1950s, medical research was primarily done on Caucasian males. It was thought it would be simpler to study only one group. But in...

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Spices vs. Main Dishes: How to Program a Proper Training Menu

StrongFirst

Sep 13, 20164 min read

Spices vs. Main Dishes: How to Program a Proper Training Menu

“Learn how to separate the majors and the minors. A lot of people don’t do well simply because they major in minor things.”—Jim Rohn I’m...

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StrongFirst

Aug 11, 20164 min read

A Guide to Intelligent Circuit Training

Circuit training has a bad reputation among strength athletes, but consider this – most likely circuit training has been presented to the...

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