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#StrongFirst is the school of strength founded by Pavel Tsatsouline. We believe that strength has a greater purpose. We are experts at making the weak strong and the strong stronger. On top of strength, we coach “strong endurance” and resilience for the most demanding applications. Distilled from the best of the Russian and Western sports science, our methods have a proven record with professional athletes, tier one special operators, as well as regular folks who have decided to earn self-respect and be weak no more. Our instructor team includes national team coaches, national champions, former military special operators, first responders, law enforcement officers, elite martial artists, national team doctors, and other high-end professionals. You can find our brothers and sisters in strength on six continents. Join us! Our school is elite but not elitist. The price of admission is a strong spirit, patience, and attention to detail. Power to you! #strength #honor #team #bestrongfirst

40 mins ago

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A unique hamstring stretch

Ladies and gentlemen, we just made a new stretching video with Pavel Tsatsouline and Jon Engum, with an appearance by Dr. Prentiss Rhodes.

To watch a clip demonstrating a unique hamstring stretch, CLICK THE LINK IN THE BIO!

#flexiblesteel #strongfirst #QUICKSILVER @flexiblesteelinternational

strongfirst

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A unique hamstring stretch Ladies and gentlemen, we just made a new stretching video with Pavel Tsatsouline and Jon Engum, with an appearance by Dr. Prentiss Rhodes. To watch a clip demonstrating a unique hamstring stretch, CLICK THE LINK IN THE BIO! #flexiblesteel #strongfirst #QUICKSILVER @flexiblesteelinternational

5 days ago

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#strongfirsttip: Can you perform a pistol with scheduled pauses along the way? If you can, you are doing something right, called the Dynamic/Isometric Pistol. When you pause along your movement’s trajectory, it shows absolute control of the skill and gives you confidence when trying more challenging variations of the single-leg squat. On this pistol version, we ask you to go as low as possible and pause. Keep the abdominal brace and breath behind the shield. Next, move slightly up and wait. Repete the process until you come up. The pauses serve as a way to help you better navigate areas where you may lack fluency with your movement. By practicing in those problematic areas, you can work towards eliminating weak spots and supercharging your performance. Be patient, and let this pistol variation help you unleash your potential. – Os Aponte, StrongFirst Certified Team Leader, The Iron Core Way @ironcoreway #strongfirst #sfb #pistol #pistolsquat #pistolsquats #singlelegsquat #singlelegsquats #sfb #bestrongfirst

1 week ago

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WE - ARE - STRONG - FIRST - ! #strongfirst #bestrongfirst

2 weeks ago

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[NEW RELEASES] QUICKSILVER: Expert Stretching for MMA

You are a fighter. Why are you stretching like a yogi, a gymnast, or a physical therapy patient?

Enter QUICKSILVER, a stretching program by top experts designed specifically for MMA.

>>> bit.ly/quicksilvervideo - OR CLICK THE LINK IN THE BIO!

Follow this video for several months and you will:

- Increase your shoulder and thoracic spine range of motion with our unique weighted stretches
- Make your shoulders resilient by building strength in the extreme—most vulnerable!—range of motion
- Discover how little known stretching applications can instantly and loosen up your stiff neck like never before with the “3S”
- Release your tight lower back with the “Toe Touch 2.0”
- Boost your power by “taking your brakes off”—releasing the tight hip flexors you fight every time you kick and punch
- Develop an exceptionally high—knee to chest!—chamber for stealthy front kicks
- Lengthen your hamstrings without irritating them—and let your kicks fly
- Effortlessly “roll” your hips into devastating roundhouse kicks
- Noticeably increase your roundhouse kicking power—even if it wasn’t lacking to start with
- Achieve a front split or get close to it

About the Authors

PAVEL TSATSOULINE is a former Soviet Special Forces instructor and Subject Matter Expert to elite US military and law enforcement special operations units. He is the CEO of StrongFirst, Inc. @strongfirst, a global school of strength.

JON ENGUM is a StrongFirst Certified Master Instructor and a 7th Dan Kukkiwon Certified Taekwondo Grandmaster. He is the CEO of Flexible Steel International @flexiblesteelinternational , a global school of stretching.

>>> bit.ly/quicksilvervideo - OR CLICK THE LINK IN THE BIO!

#flexiblesteel #quicksilver #stretching #mma #strongfirst #bestrongfirst

strongfirst

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[NEW RELEASES] QUICKSILVER: Expert Stretching for MMA You are a fighter. Why are you stretching like a yogi, a gymnast, or a physical therapy patient? Enter QUICKSILVER, a stretching program by top experts designed specifically for MMA. >>> bit.ly/quicksilvervideo - OR CLICK THE LINK IN THE BIO! Follow this video for several months and you will: - Increase your shoulder and thoracic spine range of motion with our unique weighted stretches - Make your shoulders resilient by building strength in the extreme—most vulnerable!—range of motion - Discover how little known stretching applications can instantly and loosen up your stiff neck like never before with the “3S” - Release your tight lower back with the “Toe Touch 2.0” - Boost your power by “taking your brakes off”—releasing the tight hip flexors you fight every time you kick and punch - Develop an exceptionally high—knee to chest!—chamber for stealthy front kicks - Lengthen your hamstrings without irritating them—and let your kicks fly - Effortlessly “roll” your hips into devastating roundhouse kicks - Noticeably increase your roundhouse kicking power—even if it wasn’t lacking to start with - Achieve a front split or get close to it About the Authors PAVEL TSATSOULINE is a former Soviet Special Forces instructor and Subject Matter Expert to elite US military and law enforcement special operations units. He is the CEO of StrongFirst, Inc. @strongfirst, a global school of strength. JON ENGUM is a StrongFirst Certified Master Instructor and a 7th Dan Kukkiwon Certified Taekwondo Grandmaster. He is the CEO of Flexible Steel International @flexiblesteelinternational , a global school of stretching. >>> bit.ly/quicksilvervideo - OR CLICK THE LINK IN THE BIO! #flexiblesteel #quicksilver #stretching #mma #strongfirst #bestrongfirst

2 weeks ago

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Power to you, ladies! #strongfirst #ladies #strongwomen #strongher #internationalwomensday #bestrongfirst

3 weeks ago

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How to get STRONG? Step 1: Select a program. Step 2: Follow the program. Step 3: Listen to Pavel. #strongfirst #bestrongfirst

3 weeks ago

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Frequent brief practices are superior to infrequent long ones.

Breaking up a strength practice into smaller units is very effective.

In other words, one set of five every day is better than five sets of five every five days.

THE 5X5X5 MIND OVER MUSCLE PROGRAM

1. Select five basic exercises for your whole body.
2. Perform all of them five days a week, Monday through Friday.
3. Do only one work set of five per exercise, leaving a couple of reps in the bank.
4. Focus on staying tight, power breathing, and the perfect groove.
5. Taper in week four, peak your 1RM in week five, and switch to a different type of routine.

THE MIND OVER MUSCLE TAPER AND PEAK

1. Do a triple with the weight you would have normally used for a set of five in week four.
2. In week five work up to a comfortable, around 90% 1RM, single on Monday and max on Tuesday.
3. Take the rest of the week off and switch to a different type of routine the week after.

Questions? Please post them here: strongfirst.com/forum

Looking for a #barbell, #kettlebell, or #bodyweight program? Check out our StrongFirst Training App: strongfirst.com/app

#strongfirst #program #strengthtraining #strengthprogram #programming #bestrongfirst

strongfirst

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Frequent brief practices are superior to infrequent long ones. Breaking up a strength practice into smaller units is very effective. In other words, one set of five every day is better than five sets of five every five days. THE 5X5X5 MIND OVER MUSCLE PROGRAM 1. Select five basic exercises for your whole body. 2. Perform all of them five days a week, Monday through Friday. 3. Do only one work set of five per exercise, leaving a couple of reps in the bank. 4. Focus on staying tight, power breathing, and the perfect groove. 5. Taper in week four, peak your 1RM in week five, and switch to a different type of routine. THE MIND OVER MUSCLE TAPER AND PEAK 1. Do a triple with the weight you would have normally used for a set of five in week four. 2. In week five work up to a comfortable, around 90% 1RM, single on Monday and max on Tuesday. 3. Take the rest of the week off and switch to a different type of routine the week after. Questions? Please post them here: strongfirst.com/forum Looking for a #barbell, #kettlebell, or #bodyweight program? Check out our StrongFirst Training App: strongfirst.com/app #strongfirst #program #strengthtraining #strengthprogram #programming #bestrongfirst

3 weeks ago

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strongfirst

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#strongfirsttip: Being in rhythm with the kettlebell Being in rhythm… with the bell that is… “The best way to learn is through the powerful force of rhythm.” – Wolfgang Amadeus Mozart If you have ever learned to drive a manual transmission, you have likely experienced what it is like to be out of rhythm with the object you are trying to control. The shifting of the gears is painfully evident as you are being jerked forward and back in your seat. Not a pleasant drive. The swing is the same. Being out of rhythm with shifting the gears from the eccentric hike to the concentric extension can be just as jarring as the new driver shifting gears. And it is a significant source of skin/callous stress. February 2002, at about 7 pm and below freezing temperatures, I found myself learning what a water balloon could teach me about this eccentric hike of the swing. Absorb the eccentric or get a freezing cold lesson. Stop the catch early, and problems result. In the swing stopping the hike or eccentric load early results in the kettlebell “kicking up” at the bottom, which loads the skin and callouses. With the water balloon… well, you know. Being out of rhythm with the bell can also occur when the concentric action begins before the eccentric load is complete. Trying to “rush” the next rep and pulling against the bell still decelerating loads the skin and callouses. We want both actions—the eccentric hike and concentric extension—to be like a Formula 1 driver shifting gears. However, you don’t feel the gears shift… you go faster. In the swing, the eccentric action fully loads the spring of the concentric extension in rhythm. This will reduce the stress on the skin/callouses and result in a more powerful swing. Find your rhythm with the kettlebell. – Brett Jones @brettjonessfg , StrongFirst Master Certified Instructor & Director of Education #strongfirst #sfg #kettlebell #swing #kettlebellswing #bestrongfirst

4 weeks ago

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