Blog | Defiance Fitness training

The Timeless Solution for Swings, Snatches, and More

Dec 3, 20193 min read

The Timeless Solution for Swings, Snatches, and More

“Time is the school in which we learn, time is the fire in which we all burn.”—Delmore Schwartz Density Training Eighteen years ago, when...

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StrongFirst

Dec 2, 20193 min read

TSC 2019 Competition Edition Results

The Tactical Strength Challenge—StrongFirst’s strength triathlon—happens twice each year, with hundreds of participants, and in...

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You’re Part of Our Family: Cole Summers on Building a Legacy in Coaching and Life

StrongFirst

Nov 21, 20198 min read

You’re Part of Our Family: Cole Summers on Building a Legacy in Coaching and Life

An interview with Cole Summers. If you were to ever mention the name Cole Summers to anyone involved in Canadian track, hockey, or rugby,...

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Lift No Faster Than You Can Talk: An Excerpt from S&S 2.0

StrongFirst

Nov 15, 20195 min read

Lift No Faster Than You Can Talk: An Excerpt from S&S 2.0

We are proud to officially present Kettlebell Simple & Sinister: Revised and Updated Edition, or simply S&S 2.0. Time is a man’s best...

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Swinging for the Fences and Driving the Greens—Training Baseball and Golf Pros

StrongFirst

Oct 30, 20197 min read

Swinging for the Fences and Driving the Greens—Training Baseball and Golf Pros

If you’ve ever encountered StrongFirst Certified Team Leader Jimmy Yuan at a certification or event, you’ll probably remember him as the...

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Taming the Arc in Kettlebell Lifts—A Shortcut with a Catch

StrongFirst

Oct 17, 20196 min read

Taming the Arc in Kettlebell Lifts—A Shortcut with a Catch

The offer of a shortcut always seems tempting. But life experiences quickly teach us that they usually come with a catch—or simply don’t...

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Dairy Cows and Burrito Bowls—How to Win the TSC

StrongFirst

Oct 8, 20198 min read

Dairy Cows and Burrito Bowls—How to Win the TSC

The StrongFirst Tactical Strength Challenge returns around the world on Saturday, October 26. The TSC is a personal challenge held twice...

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Ride the Wave: How to Program for Progress

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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Controlling Your Breath for Performance and Health

StrongFirst

Sep 24, 20195 min read

Controlling Your Breath for Performance and Health

“It’s funny, but you never really think much about breathing. Until it’s all you ever think about.” – Author Tim Winton There is no doubt...

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Knowledge is Power—Velocity-Based Training

StrongFirst

Sep 17, 20196 min read

Knowledge is Power—Velocity-Based Training

There are many ways to assess the quality of your kettlebell training. One is being mindful of how your training feels. Another,...

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Box Clever—How to Unlock your Range of Motion

StrongFirst

Sep 11, 20196 min read

Box Clever—How to Unlock your Range of Motion

Serious strength is best built on a solid foundation of fundamental compound lifts, such as deadlifts, squats, and pressing. To ensure...

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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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Acid, the Enemy of the Quick—An Excerpt from The Quick and the Dead

StrongFirst

Sep 6, 20194 min read

Acid, the Enemy of the Quick—An Excerpt from The Quick and the Dead

Over 200 years ago, Swedish scientist Jöns Berzelius discovered lactic acid in the muscles of an exhausted stag that had just been hunted...

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The SFG Clock—A Guide for the Swing, Clean, and Snatch

StrongFirst

Sep 3, 20195 min read

The SFG Clock—A Guide for the Swing, Clean, and Snatch

“If you don’t know where you’re going, any road will get you there.” George Harrison Over my years as a coach, I have seen many people...

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Helping Performers Fly Higher and Women Believe in Their Strength

StrongFirst

Aug 27, 20197 min read

Helping Performers Fly Higher and Women Believe in Their Strength

There are plenty of instructors in the StrongFirst community who have diverse skill sets, but few are as versatile as Artemis...

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No Pain, Less Strain, More Gain—What the…?

StrongFirst

Aug 21, 20198 min read

No Pain, Less Strain, More Gain—What the…?

Most endurance training plans are predicated on sheer volume. For triathletes, runners, and cyclists, that can mean triple-digit mileage...

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Controlling Gravity for Better Squats, Deadlifts, and Presses

StrongFirst

Aug 13, 20195 min read

Controlling Gravity for Better Squats, Deadlifts, and Presses

The very definition of a lift is moving load upwards against gravity; but what goes up must come down. If you’re only paying attention to...

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StrongFirst

Aug 6, 20194 min read

Bitter Pills and Being Sedentary

Even if you enjoy throwing iron around on a regular basis, or spend your days advising others on health and wellbeing, the reality of...

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StrongFirst

Jul 30, 20197 min read

Plans for Building Powerful Pushups

A couple of years ago, I wrote an article, Strength in Numbers, about my journey towards a set of 100 pushups. I used ’grease the groove’...

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“Masters of Life and Death” —An Excerpt from The Quick and the Dead

StrongFirst

Jul 25, 20194 min read

“Masters of Life and Death” —An Excerpt from The Quick and the Dead

In the South American jungle, a jaguar hunts a prey that bites back, a caiman. In a show of absolute superiority, the cat makes his kill...

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