THE LATEST ARTICLES
January 26, 2023
“Water, water everywhere, nor any drop to drink.”— Samuel Taylor Coleridge from The Rime of the Ancient Mariner The quote above from the classic poem describes the availability of programs for the trainee. Programs, programs everywhere, nor a one to follow… It can be classic “paralysis by analysis” and the search for the “right” program […]
January 2, 2023
Truth comes out of error more readily than out of confusion. —Francis Bacon What do successful athletes not blessed with Olympic genes have in common?—Patience to tweak their training, one variable at a time, until they have found “their” way. Contrast that with a typical trainee who impatiently switches programs before he has had a […]
December 15, 2022
When creating the StrongFirst Lifting (SFL) Manual as well as the accompanying SFL Barbell Certification, we developed standards for the five tests administered at the SFL. These standards are based on the International Powerlifting Federation (IPF) and the USA Powerlifting (USAPL)’s “Rules of Performance.” Some of the SFL standards are identical to theirs and some […]
November 10, 2022
Having spent 20 years in the U.S. military, most of it during the Global War on Terror, I’ve seen my share of deployments. I rotated into combat zones seven times as a Navy SEAL, twice as a member of Team 2, and five times as a member of the Tier 1 SEAL unit. Staying fit […]
October 19, 2022
(If you missed the first part of Pavel Macek’s S&S quest, read it here.) Sinister Quest Continued “Simplicity is the ultimate sophistication.”—Leonardo da Vinci, 1452. My failed “Sinister” test attempt wasn’t a failure—it was a lesson. I went back to the drawing board, deloaded, focused on perfecting my technique, and gradually started to climb up […]
January 11, 2023
“Each time [the waves] fall, they never fail to rise again.”—Josh Billings You earned the stripes of “Timed Simple.” You took the time and mastered the weights between Simple and Sinister (40kg for gents both in the swing and the get-up, 28kg in the swing and 20kg in the get-up for the ladies). Now, you […]
December 24, 2022
A growing population of endurance/ultra-athletes and coaches are moving towards StrongFirst programming. These athletes and coaches bring questions on program design utilizing Strong EnduranceTM protocols. In this article, I will share the snatch walking plan I’ve designed using one of these protocols. Most of my students use this plan at the end of many months […]
December 1, 2022
The good old days of bigger, faster, stronger are long gone. We know better now. Times have changed. The game of strength has new rules. It is not just about strength. It is about strength AND speed. It is about power. Force and Power Swinging a 32kg kettlebell is challenging, but we can all agree […]
October 24, 2022
“I like my weights heavy and my squats down low.”—Anonymous The kettlebell goblet squat is THE “squat for the people.” The prying goblet squat from our Kettlebell Simple & Sinister curriculum is a great mobility drill that will unlock your hips and pelvis. A regular goblet squat (without prying) is an excellent foundation for the […]
October 17, 2022
“If the Way is high, accordingly it has a great number of obstacles.”—An ancient saying I will be honest—I can’t think of a better foundational strength and conditioning program than Kettlebell Simple & Sinister (S&S). Three mobility drills, two main lifts, and stretching. Done. Rinse. Repeat. Reap the tremendous benefits of this simple, yet very […]January 26, 2023
“Water, water everywhere, nor any drop to drink.”— Samuel Taylor Coleridge from The Rime of the Ancient Mariner The quote above from the classic poem describes the availability of programs for the trainee. Programs, programs everywhere, nor a one to follow… It can be classic “paralysis by analysis” and the search for the “right” program […]January 11, 2023
“Each time [the waves] fall, they never fail to rise again.”—Josh Billings You earned the stripes of “Timed Simple.” You took the time and mastered the weights between Simple and Sinister (40kg for gents both in the swing and the get-up, 28kg in the swing and 20kg in the get-up for the ladies). Now, you […]January 2, 2023
Truth comes out of error more readily than out of confusion. —Francis Bacon What do successful athletes not blessed with Olympic genes have in common?—Patience to tweak their training, one variable at a time, until they have found “their” way. Contrast that with a typical trainee who impatiently switches programs before he has had a […]December 24, 2022
A growing population of endurance/ultra-athletes and coaches are moving towards StrongFirst programming. These athletes and coaches bring questions on program design utilizing Strong EnduranceTM protocols. In this article, I will share the snatch walking plan I’ve designed using one of these protocols. Most of my students use this plan at the end of many months […]December 15, 2022
When creating the StrongFirst Lifting (SFL) Manual as well as the accompanying SFL Barbell Certification, we developed standards for the five tests administered at the SFL. These standards are based on the International Powerlifting Federation (IPF) and the USA Powerlifting (USAPL)’s “Rules of Performance.” Some of the SFL standards are identical to theirs and some […]December 1, 2022
The good old days of bigger, faster, stronger are long gone. We know better now. Times have changed. The game of strength has new rules. It is not just about strength. It is about strength AND speed. It is about power. Force and Power Swinging a 32kg kettlebell is challenging, but we can all agree […]November 10, 2022
Having spent 20 years in the U.S. military, most of it during the Global War on Terror, I’ve seen my share of deployments. I rotated into combat zones seven times as a Navy SEAL, twice as a member of Team 2, and five times as a member of the Tier 1 SEAL unit. Staying fit […]October 24, 2022
“I like my weights heavy and my squats down low.”—Anonymous The kettlebell goblet squat is THE “squat for the people.” The prying goblet squat from our Kettlebell Simple & Sinister curriculum is a great mobility drill that will unlock your hips and pelvis. A regular goblet squat (without prying) is an excellent foundation for the […]October 19, 2022
(If you missed the first part of Pavel Macek’s S&S quest, read it here.) Sinister Quest Continued “Simplicity is the ultimate sophistication.”—Leonardo da Vinci, 1452. My failed “Sinister” test attempt wasn’t a failure—it was a lesson. I went back to the drawing board, deloaded, focused on perfecting my technique, and gradually started to climb up […]October 17, 2022
“If the Way is high, accordingly it has a great number of obstacles.”—An ancient saying I will be honest—I can’t think of a better foundational strength and conditioning program than Kettlebell Simple & Sinister (S&S). Three mobility drills, two main lifts, and stretching. Done. Rinse. Repeat. Reap the tremendous benefits of this simple, yet very […]