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STRONGER TODAY special report BY PAVEL
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LATEST ARTICLES

The Get-up and the Shoulder Mobility Dilemma

The get-up is one of the foundational exercises of kettlebell training. I suspect that most people who follow StrongFirst are quite familiar with this exercise. If you are a StrongFirst Certified SFG Instructor, then no doubt you have done many repetitions of them on your own and at your Certification. If you have read Pavel’s […]

Putting the Wind Beneath the Stones, Part II

Lifting the Dinnie Stones is a challenge for which strength enthusiasts from all over the world travel to Scotland. Donald Dinnie not only lifted but carried the “Steens” across the Potarch Bridge in 1860—a feat that would not be replicated for more than a century. In 1972, somebody was finally able to do what he […]

Putting the Wind Beneath the Stones, Part I

In the fall of 2020, I decided to take on a unique goal: lifting the Dinnie Stones in Scotland. Having watched STONELAND multiple times and seeing John Odden, StrongFirst Certified Elite Instructor, and Jason Marshall, StrongFirst Certified Master Instructor, lifting the “Steens” aroused the urge to achieve this great feat. Little did I know that […]

RIGHT NOW ON THE FORUM

"160 seconds a day keep the doctor away" [5]
- I did it for several months when the article first came out, and liked it so ...
- If I've been sitting, I take a movement break every 30 min or so. What I do is ...
- Thanks for the replies, gents! I'm going to try this sometime. Planning to do ...
Q&D as LISS cardio and fat loss? [7]
- First off welcome…. If I remember correctly Pavel talks about Q&D being an ...
- As an army veteran myself with a bad hip & bad knee I use this protocol to ...
- Thank you both I’ll give these a ...
Titan Fitness' latest specialty bar [18]
- With those colors, I think I'd have to l live in Las ...
- ...

STRONGFIRST ON INSTAGRAM

“As we express our gratitude, we must never forget that the highest appreciation is not to utter the words, but to live by them.” –JFK

#strongfirst #memorialday #memorialday2023

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“As we express our gratitude, we must never forget that the highest appreciation is not to utter the words, but to live by them.” –JFK #strongfirst #memorialday #memorialday2023

5 days ago

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1/9

#strongfirst #kettlebell #bestrongfirst

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#strongfirst #kettlebell #bestrongfirst

7 days ago

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2/9

According to Soviet neurophysiologist and biomechanist Nikolay Bernstein, “Exercise is repetition without repetition.” We view strength, endurance, and other qualities as skills and approach
our training as a “practice,” not a “workout.”

Powerlifting coach extraordinaire Louie Simmons observed: “Pavel has reverse-engineered what the strongest do naturally.”

#strongfirst #bestrongfirst

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According to Soviet neurophysiologist and biomechanist Nikolay Bernstein, “Exercise is repetition without repetition.” We view strength, endurance, and other qualities as skills and approach our training as a “practice,” not a “workout.” Powerlifting coach extraordinaire Louie Simmons observed: “Pavel has reverse-engineered what the strongest do naturally.” #strongfirst #bestrongfirst

1 week ago

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3/9

#strongfirsttip: Strengthen your diagonal connection in the one-arm pushup

A common problem in the OAPU is shifting too much body weight to the working arm and the leg on that same side, which makes it harder to keep your shoulders and hips squared off to the floor.

A solid diagonal connection between the working arm and the opposite leg that should be pushing hard to the floor during OAPU can prevent this.

Find a platform where you can easily perform a OAPU. This will be the level where you can practice and build a strong diagonal connection between the working arm and the diagonal leg. Use the “same side” leg as a “kickstand” to maintain balance in the position. This will help you build better body control in the OAPU.

–Andżelika Stefańska-Kowalik @andzelika_stefanska_tigerzone, StrongFirst Senior Certified Instructor

#strongfirst #sfb #onearmpushup #onearmpushups #onearmonelegpushup #onearmonelegpushups #bestrongfirst

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#strongfirsttip: Strengthen your diagonal connection in the one-arm pushup A common problem in the OAPU is shifting too much body weight to the working arm and the leg on that same side, which makes it harder to keep your shoulders and hips squared off to the floor. A solid diagonal connection between the working arm and the opposite leg that should be pushing hard to the floor during OAPU can prevent this. Find a platform where you can easily perform a OAPU. This will be the level where you can practice and build a strong diagonal connection between the working arm and the diagonal leg. Use the “same side” leg as a “kickstand” to maintain balance in the position. This will help you build better body control in the OAPU. –Andżelika Stefańska-Kowalik @andzelika_stefanska_tigerzone, StrongFirst Senior Certified Instructor #strongfirst #sfb #onearmpushup #onearmpushups #onearmonelegpushup #onearmonelegpushups #bestrongfirst

2 weeks ago

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4/9

“I learned the deadlift from Fabio Zonin years ago. Thanks to his expert coach’s eye and his programs, today I can pull more than 3.5 times my bodyweight.”

—Guido Posante @guido.posante, StrongFirst Certified Senior Instructor

Video: 212,5kg deadlift at a 60kg bodyweight

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KNOCK ‘EM DEAD: The Ultimate Deadlift Guide for World Class Strength & Skill by Fabio Zonin @x_fab_69, StrongFirst Certified Master Instructor

To claim your $50 discount before this introductory offer ends on Friday, May 19, type strongfirst.skilltrain.com/ked (OR CLICK THE LINK IN THE BIO!)

#strongfirst #deadlift #ked #bestrongfirst

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“I learned the deadlift from Fabio Zonin years ago. Thanks to his expert coach’s eye and his programs, today I can pull more than 3.5 times my bodyweight.” —Guido Posante @guido.posante, StrongFirst Certified Senior Instructor Video: 212,5kg deadlift at a 60kg bodyweight — KNOCK ‘EM DEAD: The Ultimate Deadlift Guide for World Class Strength & Skill by Fabio Zonin @x_fab_69, StrongFirst Certified Master Instructor To claim your $50 discount before this introductory offer ends on Friday, May 19, type strongfirst.skilltrain.com/ked (OR CLICK THE LINK IN THE BIO!) #strongfirst #deadlift #ked #bestrongfirst

2 weeks ago

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5/9

#strongfirst #bestrongfirst

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#strongfirst #bestrongfirst

3 weeks ago

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6/9

KNOCK ‘EM DEAD: The Ultimate Deadlift Guide for World Class Strength & Skill - AVAILABLE NOW!: strongfirst.skilltrain.com/ked (OR CLICK THE LINK IN THE BIO!)

The deadlift is the ultimate test of strength. At hardcore gyms, if you are not pulling many wheels, “You ain’t nothin’.”

Let Fabio Zonin, StrongFirst Certified Master Instructor and big puller introduce you to the intricacies of expert deadlifting:

–Disassemble the deadlift down to its tiniest components and put it back together strong and safe.
–If you are coming from a kettlebell background, make an effortless transition to he barbell. The skills you learn at our School of Strength are totally compatible with multiple strength tools.
–Learn the pros and the cons of the conventional and the sumo deadlift styles and pick the right one for you.
–Personalize your stance and grip according to your individual structure.
–Learn StrongFirst gold standard performance cues: the best of Eastern European and Western science, intuitive discoveries of the finest coaches and lifters around the world, plus insights from medical professionals, polished and systematized to help you develop championship technique in record time.
–Learn how to max like a pro—and when to take it easy.
–Get two state-of-the-art training plans—with detailed instructions on how to personalize them—that combine one of the two most successful strength training methodologies in history with StrongFirst innovation. Guaranteed to work.
–Because the deadlift is not only the ultimate lift but also one of the best total body strength exercises, excelling at it will improve your sprinting, jumping, striking, throwing…

Whether it is your first barbell rodeo, or you are an experienced lifter ready to go to the next level, get this course and knock ‘em dead with your strength!

AVAILABLE NOW!: strongfirst.skilltrain.com/ked (OR CLICK THE LINK IN THE BIO!)

#strongfirst #deadlift #bestrongfirst

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KNOCK ‘EM DEAD: The Ultimate Deadlift Guide for World Class Strength & Skill - AVAILABLE NOW!: strongfirst.skilltrain.com/ked (OR CLICK THE LINK IN THE BIO!) The deadlift is the ultimate test of strength. At hardcore gyms, if you are not pulling many wheels, “You ain’t nothin’.” Let Fabio Zonin, StrongFirst Certified Master Instructor and big puller introduce you to the intricacies of expert deadlifting: –Disassemble the deadlift down to its tiniest components and put it back together strong and safe. –If you are coming from a kettlebell background, make an effortless transition to he barbell. The skills you learn at our School of Strength are totally compatible with multiple strength tools. –Learn the pros and the cons of the conventional and the sumo deadlift styles and pick the right one for you. –Personalize your stance and grip according to your individual structure. –Learn StrongFirst gold standard performance cues: the best of Eastern European and Western science, intuitive discoveries of the finest coaches and lifters around the world, plus insights from medical professionals, polished and systematized to help you develop championship technique in record time. –Learn how to max like a pro—and when to take it easy. –Get two state-of-the-art training plans—with detailed instructions on how to personalize them—that combine one of the two most successful strength training methodologies in history with StrongFirst innovation. Guaranteed to work. –Because the deadlift is not only the ultimate lift but also one of the best total body strength exercises, excelling at it will improve your sprinting, jumping, striking, throwing… Whether it is your first barbell rodeo, or you are an experienced lifter ready to go to the next level, get this course and knock ‘em dead with your strength! AVAILABLE NOW!: strongfirst.skilltrain.com/ked (OR CLICK THE LINK IN THE BIO!) #strongfirst #deadlift #bestrongfirst

3 weeks ago

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7/9

Simple Strong Endurance™ Snatch Test Protocol

Week 1: In the first week of this protocol, we want to train the alactic and aerobic systems. We will do 5 powerful reps every thirty seconds and rest for the remaining time. The alactic system is primarily responsible for the work and the aerobic system replenishes the ATP. If you find yourself being unable to talk in the third or fourth minute, go down to 4 reps or stay with this rep scheme for a few more weeks. Do not go on to the next week until you can do this training session without panting or being able to complete sentences. Do this training 4 days a week.

00:00 to 00:30—5 snatches left
00:30 to 01:00—5 snatches right
01:00 to 01:30—5 snatches left
01:30 to 02:00—5 snatches right
02:00 to 02:30—5 snatches left
02:30 to 03:00—5 snatches right
03:00 to 03:30—5 snatches left
03:30 to 04:00—5 snatches right
04:00 to 04:30—5 snatches left
04:30 to 05:00—5 snatches right

Week 2: We will do 6 reps every thirty seconds. If you can’t finish a sentence or are panting at the end, you may need to go back to five reps or spend another week at 6 reps.

Week 3 and on: Keep adding a rep each week until you reach 10 every thirty seconds. This pace will lead you to hit 100 reps after five minutes. It is interesting as the people I have trained using this method often look like they could do another couple of minutes when they set the kettlebell down at 100. It would be a good way to train for the 10-minute snatch test with 200 reps (the Secret Service snatch test). I also remember Mark Reifkind asking how many people can keep the biomechanical breathing match for 100 reps. Using this method, I have seen multiple people do each set of ten with the biomechanical breathing match for all rounds.

– Craig Marker, StrongFirst Certified Senior Instructor Emeritus

Video: @strongfirst_france

#strongfirst #kettlebell #snatch #snatchtest #snatchtestorep #bestrongfirst

•

Simple Strong Endurance™ Snatch Test Protocol Week 1: In the first week of this protocol, we want to train the alactic and aerobic systems. We will do 5 powerful reps every thirty seconds and rest for the remaining time. The alactic system is primarily responsible for the work and the aerobic system replenishes the ATP. If you find yourself being unable to talk in the third or fourth minute, go down to 4 reps or stay with this rep scheme for a few more weeks. Do not go on to the next week until you can do this training session without panting or being able to complete sentences. Do this training 4 days a week. 00:00 to 00:30—5 snatches left 00:30 to 01:00—5 snatches right 01:00 to 01:30—5 snatches left 01:30 to 02:00—5 snatches right 02:00 to 02:30—5 snatches left 02:30 to 03:00—5 snatches right 03:00 to 03:30—5 snatches left 03:30 to 04:00—5 snatches right 04:00 to 04:30—5 snatches left 04:30 to 05:00—5 snatches right Week 2: We will do 6 reps every thirty seconds. If you can’t finish a sentence or are panting at the end, you may need to go back to five reps or spend another week at 6 reps. Week 3 and on: Keep adding a rep each week until you reach 10 every thirty seconds. This pace will lead you to hit 100 reps after five minutes. It is interesting as the people I have trained using this method often look like they could do another couple of minutes when they set the kettlebell down at 100. It would be a good way to train for the 10-minute snatch test with 200 reps (the Secret Service snatch test). I also remember Mark Reifkind asking how many people can keep the biomechanical breathing match for 100 reps. Using this method, I have seen multiple people do each set of ten with the biomechanical breathing match for all rounds. – Craig Marker, StrongFirst Certified Senior Instructor Emeritus Video: @strongfirst_france #strongfirst #kettlebell #snatch #snatchtest #snatchtestorep #bestrongfirst

4 weeks ago

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8/9

1) You stand on the shoulders of giants.

2) N = 1. What works for you? Solve your own training problems.

3) Consistency trumps intensity, and intensity is born from consistency.

4) Control the breath, control the body.

5) Feed-forward tension is the master key to strength.

– Mark Reifkind @rifstonian, StrongFirst Master Emeritus

#strongfirst #bestrongfirst

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1) You stand on the shoulders of giants. 2) N = 1. What works for you? Solve your own training problems. 3) Consistency trumps intensity, and intensity is born from consistency. 4) Control the breath, control the body. 5) Feed-forward tension is the master key to strength. – Mark Reifkind @rifstonian, StrongFirst Master Emeritus #strongfirst #bestrongfirst

1 month ago

View on Instagram |

9/9

STRONGER TODAY special report BY PAVEL
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TRAINING TIPS, ARTICLES,
PROMOTIONS, AND MORE

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