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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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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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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StrongFirst
Oct 1, 20196 min read
Ride the Wave: How to Program for Progress
If training consistently is the foundation of results, does that mean doing the same thing over and over? If you want to keep making...
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StrongFirst
Sep 8, 20193 min read
Q&D + Minimalist Deadlifts
I was watching Andy Bolton pull over 900 pounds from the back stage at the Arnold Classic. It struck me that his deadlift looked exactly...
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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
Jan 22, 20196 min read
My Journey to the Beast: Pressing a 48kg Kettlebell
How do you go from pressing 28kg to 48kg? At under 80kg bodyweight? With a technique-solidifying, base-building, high-volume press plan...
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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
May 15, 201810 min read
A Look Inside the StongFirst Lifter (SFL) Barbell Instructor Certification
Which came first in your strength training experience—the barbell, or the kettlebell? Kettlebell, barbell, and bodyweight (the third...
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StrongFirst
May 7, 20186 min read
Data for the Data-Averse
“Not everything that matters can be measured, and not everything that is measured matters.” Elliot Eisner We live in the age of “Big...
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StrongFirst
Apr 3, 20183 min read
Let’s Get Lateral
What is the sound of one hand clapping? A philosophical riddle on par with: what is a one-legged kettlebell swing? And what does this...
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StrongFirst
Mar 28, 20185 min read
Your Conditioning Program Does Not Have to be Sport-Specific
Professional strength and conditioning coaches have utilized many different approaches to training athletes. Izumi Tabata trained...
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StrongFirst
Mar 19, 20186 min read
Beyond Sinister
“Only by contending with challenges that seem to be beyond your strength to handle at the moment you can grow more surely toward the...
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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
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
Jan 3, 20188 min read
The 37-Second Knockout: Building a Boxer’s Ferocious Comeback
My name is Ilaria Scopece, and I am the “skinny boxer.” It has not always been this way. I was a gymnast before I put on boxing gloves....
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StrongFirst
Nov 14, 20177 min read
How to Use StrongFirst for Successful GORUCK Prep
I believe strength is the most valuable quality to develop in fitness. That said, my recreational pursuits often involve the need for...
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StrongFirst
Oct 31, 20178 min read
How StrongFirst’s Endurance Protocols Can Improve Your Ski Season
Winter is fast approaching in the Northern Hemisphere. For many, that means ski and snowboard season is about to begin. But how do we...
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