Karen Smith
Level 6 Valued Member
Master Certified Instructor
Elite Certified Instructor
Iron Maiden
I often see forum post w/questions on programming, so I thought I would shed a little light on our methods.
STRONGFIRST is a school of strength.
We are a principle based system.
Our principles are the same across all modalities (SFG/SFB/SFL)
If your goal is to get STRONG..... using our programming principles will take your strength to the next level.
StrongFirst programming complies with two key principles identified by Russian sports scientist.
1. Continuity of Training -
We treat our training as a practice but following a program is key. Running into a plateau does not justify switching to a totally different exercise, program or system.
2. Waving the Load -
The difficult of the "training load" be constantly varied. It is a myth that you should go all out all the time.
"Training Load" = the following variables Intensity, Volume and Density.
- Intensity = weight or progression
- Density = same work in less time OR more work in same time (reflects your work : rest ratio)
- Volume = total work in sets/reps OR total work in Tonnage
GTG is one of the best methods for training bodyweight skills. Pavel recommends training no more that 2 GTG skills at one time for the best success.
Program design can be as simple or as complex as you make it.
If you are interested in diving deeper into the STRONGFIRST methods of program design I would recommend the following...
1. attend one of our courses or certifications
2. reach out to one of our certified instructors
3. try some of the programs that we have shared in our articles
and if you want to dive even deeper then I would recommend you attend either Pavel's Plan Strong or Strong Endurance.
I hope to see you at one of our events in the future.
Karen
STRONGFIRST is a school of strength.
We are a principle based system.
Our principles are the same across all modalities (SFG/SFB/SFL)
If your goal is to get STRONG..... using our programming principles will take your strength to the next level.
StrongFirst programming complies with two key principles identified by Russian sports scientist.
1. Continuity of Training -
We treat our training as a practice but following a program is key. Running into a plateau does not justify switching to a totally different exercise, program or system.
2. Waving the Load -
The difficult of the "training load" be constantly varied. It is a myth that you should go all out all the time.
"Training Load" = the following variables Intensity, Volume and Density.
- Intensity = weight or progression
- Density = same work in less time OR more work in same time (reflects your work : rest ratio)
- Volume = total work in sets/reps OR total work in Tonnage
GTG is one of the best methods for training bodyweight skills. Pavel recommends training no more that 2 GTG skills at one time for the best success.
Program design can be as simple or as complex as you make it.
If you are interested in diving deeper into the STRONGFIRST methods of program design I would recommend the following...
1. attend one of our courses or certifications
2. reach out to one of our certified instructors
3. try some of the programs that we have shared in our articles
and if you want to dive even deeper then I would recommend you attend either Pavel's Plan Strong or Strong Endurance.
I hope to see you at one of our events in the future.
Karen
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