Balance…With Priorities
Often, we get too focused on one thing. In my case, it’s usually work. This approach works for a while, but if we don’t balance out the...
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StrongFirst
Oct 30, 20145 min read
Strength Training for High School Volleyball
I have had the opportunity to strength train my two daughters for the last few years. Savannah is sixteen years old, 5’10”, a junior in...
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StrongFirst
Sep 16, 20142 min read
The Kettlebell Swing Sandwich: Build Muscle, Lose Fat, Save Time
For years, kettlebell instructor Missy Beaver has been placing a set of swings between sets of everything else. She has had great success...
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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
Jul 3, 20143 min read
How I Got a Nearly 10% Bigger Bench Press in 2 Months
As a competitive powerlifter, my bench has always been my Achilles’ heel. It has been the slowest to build for me, and a source of...
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StrongFirst
May 29, 20146 min read
How to Program Your Way to 50 Consecutive Pistol Squats
A while back I was looking for a challenge, and decided to go for fifty consecutive pistol squats. I could not find anyone performing...
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StrongFirst
May 13, 20142 min read
No Substitutions
There is a restaurant in California that serves a mean burger and uncompromisingly refuses to change it in any way. No, we will not hold...
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StrongFirst
Apr 29, 20142 min read
Moving Target Kettlebell Complex: Plan B
StrongFirst continues to present our readers’ solutions to putting together a six-week program based on the Moving Target Kettlebell...
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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 8, 20143 min read
Moving Target Kettlebell Complex, Part II
Several months ago, StrongFirst published Moving Target Kettlebell Complex, a workout we sometimes put the students through at the SFG...
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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
Feb 25, 20144 min read
A Group Lesson Plan for Conquering the Deep 6
Several years ago I designed a practice based on an idea I got from Maxwell’s omelet workout—the difference being, where the omelet...
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StrongFirst
Jan 14, 20143 min read
Everything (and Every Trainee) Is A Nail
At a recent SFG Kettlebell Certification, Dan John and I were waxing poetic about the sheer perfection of a program of swings, goblet...
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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 21, 20132 min read
Extreme Specialization for the Real World
If you got all excited by the title of this article, I hate to bring you back to reality—but I’m going to do so anyway. There is no...
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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
Aug 10, 20133 min read
Sample Deadlift Training Cycles of StrongFirst Athletes
There are many ways to train for a deadlift only event. You can find some great preparatory cycles and training methods in many of...
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StrongFirst
Jul 29, 20133 min read
StrongFirst and the 5×5 Method
The “5×5” method is credited to Reg Park, a bodybuilder who built a 500-pound bench press in the 1950s. This method remains one of the...
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StrongFirst
Jun 29, 20135 min read
The Courage to Do Less: StrongFirst and Sumi-e
A few weeks ago, I was testing some of my lifts in preparation for attending an upcoming StrongFirst Barbell Certification. Despite...
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