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 like a hard style kettlebell swing. Afterwards, I asked Andy, “Correct me if I am wrong, it seems that you try to keep your shins vertical, don’t think about the […]

“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 on the dangerous dinner’s turf. The jag jumps into the river and snatches the wriggling toothy reptile by its neck. A caiman or a gator may be fast, but […]

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 e-book featuring individually-tailored, nearly-foolproof strength programming. Some of our readers asked the question that became the title of this article. Here is our answer. Let us start by clearly stating which training philosophy each represents: Reload—American powerlifting cycling […]

Simple & Sinister Progression Tactic

Let's examine science and history to best understand how a strategy of "anti-glycolytic" training can be applied to a Simple & Sinister progression plan.

Six Weeks to Strong: The SF 930 Plan

The plan uses high reps of 8-12 per set and unheard of rest periods between them. It will build a lot of strength into your weighted pull-up and kettlebell press in just six weeks.

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 down. Acid is the enemy of both tension and relaxation, drawing one into the stiff no-man’s land in between. It muffles the brain’s commands to the muscles, inhibits all three energy systems, […]

The Tale of Two Leopards: An Excerpt from The Quick and the Dead

The antelope was grazing, oblivious of the superbly camouflaged cat stealthily closing in. The predator flowed like mercury, hugging the terrain. It was a busy day in the savannah, but only one pair of eyes was tracking the leopard. My friend George had put in his time in Africa fighting poachers and he knew how […]

The Will to Happiness

I learned a lesson about life and training that I would like to pass along. It comes from the book that made the greatest impression on me last year: "Flow: The Psychology of Optimal Experience" by Mihaly Csíkszentmihályi.

Posture: An Easy Way to Up Your Performance

In a great majority of athletic events and real-life tasks, a ramrod straight posture, or at least its approximation, greatly improves the efficiency. So get your carcass rebalanced.

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 jumps. The Obsession of World-Class Jumpers Speaks Victor Lonsky, Distinguished Coach of the USSR who prepared a whole school of elite high jumpers in a small town: In our gym there are […]