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LATEST ARTICLES

Enter the Kettlebell+ for the Army Combat Fitness Test

The Fall 2019 implementation of the Army Combat Fitness Test (ACFT) raised many concerns within my unit. The pushup, sit-up, and run events of the old Army Physical Fitness Test (APFT) were replaced by six events: a three-rep max low handle trap-bar deadlift, a standing power throw with a 10lb medicine ball, a two-minute maximum […]

Three Pillars for Healthy Aging

In 1922, T.E. Lawrence (Lawrence of Arabia) wrote a memoir of his time in the desert entitled “The Seven Pillars of Wisdom.” In his reflection, he talked of his experience with the tempering of the soul. The word “tempering” is often associated with the process of making something stronger and more resilient. In this article, […]

The Power of Simplicity: How Get-Ups and Pullups Enhanced an MLB All-Star’s Program

When it comes to training, most people tend to trend in the direction of complexity and novelty. Whether that’s an athlete finding fancy movements they think will make a favorite pro-athlete look cool on social media or a coach wanting to show how competent they are in shaking things up, doing newer or more difficult […]

RIGHT NOW ON THE FORUM

Challenge with posture [8]
- The two best things I have done for posture, as a fellow office worker, is use ...
- Hello, I would recommend P3 Protocol from Geoff Neupert. Posture is a ...
- You're not going to be able to fix it without addressing the root cause which ...
Seated snatch test [10]
- Yikes. Can the hips power that, or is that all coming from the low ...
- Watch his feet. It's still driving into the ground, just differently, IMO. ...
- Less can be ...
Powerlifting oriented Kettlebell Program designed by ChatGPT [17]
- I don't have comments about the specific program. My main issue with asking ...
- Do you think so in general or only in the context of this specific program? ...
- [QUOTE="Kayodoubleu, post: 466928, member: 22742"] Hi all. I will finally get ...

STRONGFIRST ON INSTAGRAM

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

•

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

4 days ago

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1/9

#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

strongfirst

•

#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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2/9

WE - ARE - STRONG - FIRST - !

#strongfirst #bestrongfirst

strongfirst

•

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

2 weeks ago

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3/9

[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

•

[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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4/9

Power to you, ladies!

#strongfirst #ladies #strongwomen #strongher #internationalwomensday #bestrongfirst

strongfirst

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

2 weeks ago

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5/9

How to get STRONG?

Step 1: Select a program.
Step 2: Follow the program.
Step 3: Listen to Pavel.

#strongfirst #bestrongfirst

strongfirst

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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

2 weeks ago

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6/9

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

•

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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7/9

#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

strongfirst

•

#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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8/9

Singles and doubles build strength faster than any other rep counts, but these gains are unstable and not supported by muscle growth.

Tens rule for pure hypertrophy. Unfortunately, the muscles built with them are not as strong as they look. In addition, 10s make athletes very sore, interfering with other types of training.

While heavy fives do not build mass as quickly as bodybuilding 10s, the quality of this meat is much higher. We are talking about the finest steak versus a mystery meat.

On the strength side, although fives do not build strength as quickly as ultra-low reps, they keep building it year after year, while the progress from singles and doubles fizzles out in weeks.

And soreness, while present, is nowhere close to that resulting from higher reps.

#strongfirst #grinds #powerlifting #strengthtraining #sfl #sflrocks #bestrongfirst

strongfirst

•

Singles and doubles build strength faster than any other rep counts, but these gains are unstable and not supported by muscle growth. Tens rule for pure hypertrophy. Unfortunately, the muscles built with them are not as strong as they look. In addition, 10s make athletes very sore, interfering with other types of training. While heavy fives do not build mass as quickly as bodybuilding 10s, the quality of this meat is much higher. We are talking about the finest steak versus a mystery meat. On the strength side, although fives do not build strength as quickly as ultra-low reps, they keep building it year after year, while the progress from singles and doubles fizzles out in weeks. And soreness, while present, is nowhere close to that resulting from higher reps. #strongfirst #grinds #powerlifting #strengthtraining #sfl #sflrocks #bestrongfirst

1 month ago

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9/9

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