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programming

  1. rvaldrich

    Other/Mixed Types of Strength

    Straight-arm strength vs bent-arm strength. Vertical pulling vs horizontal pulling. Rotational strength vs explosive strength. One-arm vs bilateral. I know the answer is ultimately 'it depends', followed by 'what are your goals', but come on. We can paint with some broad strokes occasionally...
  2. Other/Mixed helping in programming knowledge

    Hi, so i know to preform SBD moves good enough but i have a problem with programing for myself and that something that i always wanted to learn. i need help with some questions about powerlifting programing. iam weighting about 67kg and my max is around: squat around 140kg deadlift around 170kg...
  3. acutaiar12

    Kettlebell Training Ideas for the Next Year

    Hi everyone, I hope you’re all having a great start to your weekend! I have a couple questions today that I’d like to get some outside opinions on. A little backstory on my training right now: I’m doing S&S, I own “timeless 36kg” on both swings and get ups and am working on “timed 36kg”. I can...
  4. Kettlebell S&S Recovery Question

    Hello! I have been lurking in this forum for quite a while and read many helpful threads. I've finally worked up the courage to ask my own question. I've been following S&S mostly consistently for quite a while (two years), and would like to reach timed simple before moving to something more...
  5. Kettlebell Training Program for Soccer player

    I would appreciate any insights or best practices in developing programming for high school soccer players with the intent to increase speed, stamina, and endurance. Personally, I have been following Pavel's S&S and Q&D along with strength work and Aerobic (LSR) running and its been great...
  6. Will Havins

    Off-Topic Balancing high cardiovascular fitness, mastering the kettlebell press, and maintaining other Strong First lifts

    Hi! Wanted to hear all of you guys amazing thoughts on something I've been working on for awhile now. I have a passion for endurance training and am running a half marathon every month (which is a new challenge for me). I am also slowly looking to attain mastery of the kettlebell press...
  7. Kettlebell Planned Distribution of Intensity for 033/044 Strong Endurance

    I'm wondering if anyone has a recommendation for how to distribute intensity within a structured plan using Strong Endurance Protocols 033/044. For the purposes of this discussion Light intensity would be one KB size (4 kg) less than Medium, and Heavy would be 4 kg more. As a potential...
  8. Jacob DeRossett

    Kettlebell SFG l

    Hello, I’ll be attending my SFG l in a little over 9 weeks. Leaving me with 8 solid weeks of training. I’ve been following the SFG l prep on the StrongFirst app. I had to scale the weights on the snatch due to lack of training time with the snatch prior to preparing. I was skeptical of my...
  9. Other/Mixed Programming: Tweaking programs for intermediate / master's while preserving the progression / intent

    At my age and fitness level I find I sometimes get stuck between beginner and advanced programs. A tiny tweak I have been using for published programs has helped. What I do is just repeat the first week and other weeks of programming as necessary. I got this idea from the linear step model of...
  10. Squatch

    Kettlebell Program recommendations for my fun girlfriend

    Hello all! With the new year comes new goals and resolutions, and I was excited to see "get stronger" on my girlfriend's list. I became a kettlebell proselytizer when I began my practice at the beginning of covid lockdown, so naturally my immediate reaction to her 2021 goal of strength...
  11. coachnathanwhite

    Kettlebell The Getup - Owning The Weight

    Spend at least 60 seconds on each side, being very deliberate at every phase of the getup. Once you get to that point, keep practicing until it becomes easy. This is one of the safest ways to determine if you own the weight and are ready to move up to the next bell size.
  12. Eric Wilson

    Kettlebell Best way to improve my press

    I've been doing S&S, and I'm at the point of timeless 24kg. No catchy name for that, I know it's where many of you started. I'm 47yo man, under 130 pounds, without natural strength, and with less than a year of strength training, mainly with kettlebells (no barbells at all). I think it would be...
  13. Kettlebell S&S and CNS fatigue

    Background: 33 year old male, athlete most of my life, currently weekend warrior with a desk job. main focus - rock climbing Question: Looking for advice on programming with main concern of overloading central nervous system (CNS) My main purpose for training is rock climbing and...
  14. Other/Mixed Recommended monthly number of repetitions for various lifts?

    Today I was lucky enough to stumble upon a reference to a Pavel article I had not heard of before, "Ladders Reloaded," in MILO Vol 23 No. 1. Purchased the journal through Amazon and read through the article. In it Pavel recommends 200-400 reps per month (4 week period) for squats, and 300-500...
  15. Maine-ah KB

    Bodyweight Figuring out % for weighted bodyweight

    Hi all So how do you figure out % with weighted bodyweight? for example 1rm for me is bodyweight +28kg (113kg) would 85% be (113kg x 85%)=96kg OR is it better to go from the added weight? 28kg x 85%=24kg lastly is using % of 1rm for bodyweight a flawed though and I should instead figure out...
  16. nick_j

    Barbell Faleev 80/20 Program

    Hey guys, first time posting. I have some questions about the program Pavel outlined in this article... Pavel: 80/20 Powerlifting and How to Add 110+ Pounds to Your Lifts Have any of you tried it? If so... 1. Did you have any shoulder issues from the lack of upper body pulling movements? 2...
  17. Barbell How Much Do KB Swings Affect Recovery for Barbell Training?

    I'm doing the standard GSLP program which focuses on bench, OHP, squats, and deadlifts. I do a minimum amount of plug-ins (accessory lifts) per the program. Specifically, alternating each workout lying tricep extension and rows/CG Bench and assisted chin ups. All done 3 x 5-8. I want to get...
  18. Training for Life

    Bodyweight Looking for advice designing a program with incorporated GTG

    Greetings, I recently started doing training after a few years of couch potato life and am quite interested of how to incorporate GTG into training. I did a bit over three months of bodyweight training up to this point with five sessions per week (Mon Lower Body, Tue Upper Body + Core, Wed Yoga...
  19. Jonatan Malmlöf

    Barbell Powerlifting and kettlebells.

    Hello fellow strongfirst instuctors and power to you! My training has recently switch more towards powerlifting and focus on max strength plus optimized performance im the art of lifting. Any of you who have this kind of area of experties on how to best intergrate kettlebells for better...
  20. Brian Johnston

    Kettlebell Periodizing output scaled by movement

    So I’m scheming a way to maintain “waviness of load” while using different movements and different weights. I plan to do this by estimating the work for a given event, roughly determined by the equation: reps x mass = work Yes; I recognize this isn’t the ACTUAL equation for work. No, it...
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