Use “Time Under Load” to Solve the Group Class Time Crunch
Group classes require an instructor be a combination of entertainer, drill sergeant, and life guard. You have to keep people engaged,...
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StrongFirst
Apr 14, 20167 min read
How to Intelligently Define, Determine, and Test Your 1RM
After the publication of my article The 5TRM Back Squat Program, I received many comments and emails with questions about the real...
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StrongFirst
Apr 5, 20168 min read
A Comprehensive 3-Month Plan for Beginner Group Lessons
“Begin at the beginning,” the King said. I would like to add, “And then don’t stop.” The following article gives a blueprint of how we do...
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StrongFirst
Mar 29, 20165 min read
The 3 Pillars: How to Build Skill While Being Real
“I never went to the gym to workout. I went to the gym to learn and the workout was a byproduct.”—Dr. Ed Thomas In my work with Dr....
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StrongFirst
Mar 15, 20165 min read
How to Properly Program for In-Season Football
One way for me to connect with my athletes is to continue to be an athlete. In addition to playing for the love of the game, two-hand...
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StrongFirst
Feb 23, 20166 min read
How Plan Strong Programming Empowers the Weightlifter
When I saw the announcement of the Plan Strong workshop in 2014, I knew it was something I had to attend. I signed up immediately and was...
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StrongFirst
Feb 2, 20164 min read
The Big Bell Theory: Plans for Pressing Bigger Kettlebells
With each year comes new opportunities and new plans. There is much we can accomplish within the length of one year. One of my students...
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StrongFirst
Jan 26, 20164 min read
The 5TRM Back Squat Program
A few months ago, one of my students expressed the desire to include the barbell back squat in her strength training protocols. She had...
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StrongFirst
Dec 15, 20154 min read
300 Seconds: A Guide to Maximizing Your Rest Intervals
300 seconds = 5 minutes. Why is this number and the resultant math to convert it to minutes important? This length of time, to those of...
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StrongFirst
Aug 4, 20153 min read
Six Weeks to Strong: The SF 930 Plan
This program will build strength into your weighted pullup. At StrongFirst, we never rest. We constantly research, refine, experiment....
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StrongFirst
Jul 14, 20155 min read
Use Goal Cycling to Stay on Target
The next step is to determine how to reach those goals. Some methods will work better than others, for any given person or task. On the...
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StrongFirst
Jun 30, 20154 min read
The Case for Grease-the-Groove Jump Training
So you want to improve your jumping ability? First, get strong and symmetrical. Then start “greasing the groove” (GTG) with all sorts of...
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StrongFirst
Jun 16, 20152 min read
The Seven Basic Human Movements
As coaches and trainers, we are so often asked, “How do I put together a program at home?” or “How do you put your classes together?” The...
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StrongFirst
May 19, 20154 min read
What is “Work Capacity”? [Part II]
The original Russian term rabotosposobnost literally translates into “work ability.” A better translation would be “potential...
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StrongFirst
Apr 21, 20155 min read
“Long Rests”: A Revolution in Interval Training
In the beginning he was Christopher Bellew. By the time he was at college he had become Chris Bellew. Later, in the Bohemian crowd of San...
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StrongFirst
Apr 14, 20156 min read
S&C Training for MMA With Simple & Sinister
On January 24, 2015, Viktor Pešta won a unanimous decision over Konstantin Erokhin. Below are the secrets to his strength training....
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StrongFirst
Apr 7, 20153 min read
The Patience of Strength: the Russian Science of Rest Intervals
“Give them great meals of beef and iron and steel,” wrote Shakespeare in Henry V. “They will eat like wolves and fight like devils.”...
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StrongFirst
Mar 31, 20156 min read
Training Endurance Athletes for the Long Season
Peter Park has trained many professional athletes, most notably endurance athletes like Lance Armstrong. While many endurance athletes...
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StrongFirst
Mar 10, 20154 min read
How to Build Your Slow Fibers Part III
Note: To put this article in context, read Should You Build Your Slow Fibers?, How to Build Your Slow Fibers, Part I, and How to Build...
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StrongFirst
Jan 12, 20155 min read
From Simple to Sinister: Waving Volume on S&S
A couple of weeks ago Al Ciampa, SFG wrote an excellent blog entitled “Where Do You Go After Simple.” In it he outlined a “serious...
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