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StrongFirst
Jan 27, 20154 min read
Should You Train Your Slow Twitch Fibers?
Slow twitch fibers got a bad reputation in the power world. Slower, weaker… what self-respecting lifter or wrestler would want to train...
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StrongFirst
Jan 22, 20155 min read
Okinawan Strength: Developing the “Iron Body”
Strength is context specific – to remain immovable, to be resilient to blows and forces, and to lift and handle large loads with low risk...
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StrongFirst
Nov 18, 20145 min read
The Cost of Adaptation
Note: Today, I will revisit some of my writings from fifteen years ago and then expand on the topic of health and performance. According...
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StrongFirst
Aug 19, 20143 min read
Forward to the Past: the Best Strength Systems
2015 marks the thirtieth anniversary of the classic film Back to the Future. What makes this anniversary special is 2015 is the...
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StrongFirst
Jul 29, 20145 min read
The Origins of StrongFirst Programming: The Soviet System
There are many ways to get strong. Most are mediocre, some are effective, a handful are extraordinary. One—if not the only—system in the...
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StrongFirst
Apr 22, 20146 min read
Things Are Going So Well, Help Me Screw It Up, Part 2
By Dan John, Master SFG and Mike Warren Brown, SFG Note: Continued from Part 1 All too often we see well meaning instructors fresh out of...
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StrongFirst
Apr 15, 20144 min read
Things Are Going So Well, Help Me Screw It Up
By Dan John, Master SFG and Mike Warren Brown, SFG EDITOR’S NOTE: Dan’s writings will appear in italics. The other day on the SFG forum,...
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StrongFirst
Mar 18, 20143 min read
The Top Set Method: A Stress Free Strength Routine
We just had our second child—a daughter. She’s amazing, as is the pure lack of sleep we are experiencing. It is not uncommon for me to...
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StrongFirst
Jan 18, 20144 min read
Breathing Drills: Maximize Force and Oxygen
Man can survive weeks without solid food, days without water, but only mere minutes without air. Ancient traditions knew the importance...
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StrongFirst
Oct 29, 20134 min read
The Tension Day
There are two types of training a strength seeker must do: Perform a number of sets with moderate weights and reps, e.g. 5×5. This builds...
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StrongFirst
Oct 15, 20133 min read
The Difference Between Lifts, Exercises, and Feats of Strength
Understanding the difference between lifts, feats, and exercises will simplify your life and make it easier to reach your goals. The...
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StrongFirst
Aug 26, 20134 min read
Why Kettlebells, Barbells, and Bodyweight Demand Different Programming
At every Barbell Certification and Bodyweight Certification I get the same question: “If StrongFirst is a principle-based school of...
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StrongFirst
Jun 14, 20135 min read
Back to Basic: How to Train Like Primitive Man
At social gatherings, when I’m presented to new acquaintances as a strength coach or, God forbid, “fitness expert,” the same question...
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StrongFirst
May 13, 20132 min read
How to Get Good at Programming
If you want to learn to write effective training plans, first you must understand the principles of program design. These will vary from...
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StrongFirst
Apr 29, 20132 min read
When You Don’t Know What You Believe…
“When you don’t know what you believe, everything becomes an argument. Everything is debatable. But when you stand for something,...
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StrongFirst
Mar 11, 20132 min read
Why Amateurs Should Train Like Professionals
If StrongFirst can help world champions and special operators, we have got your needs covered. The last time I saw Prof. Stuart McGill, a...
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StrongFirst
Feb 11, 20133 min read
Is New Really Better?
Once in a while, I drive by a gym with a sign in the window: “The most unproven programming in town!” Okay, it really says, “the most...
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StrongFirst
Feb 1, 20133 min read
What Has Changed Since I Discovered Pavel
One of the most important things I learned on my way to a Masters degree in philosophy was the “type/token” distinction. Think of it this...
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StrongFirst
Jan 21, 20133 min read
A Discussion of Rows
Master SFG Mark Reifkind insightfully warned, “Don’t live in your sports posture.” Which is where bodybuilding pull-ups and rows come in....
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StrongFirst
Jan 14, 20132 min read
The Best Upper Body Pull
This one is going to be simple. There is only one contender—a hollow position pull-up, strict and heavy. Note that “hollow” does not mean...
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