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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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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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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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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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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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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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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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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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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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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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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