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PLAN STRONG™—Online (EST), WorldwideApril 15-16, 2023
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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 […]

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"...check out the weight facility. If there are more machines than weights and you’re not in the snack room, think twice before entering. –Louie Simmons, powerlifting coach extraordinaire

Machine training is often hyped as the thing to do for beginners because free weights are harder to control. “Contrary to common belief,” state Prof. Verkhoshansky and Dr. Siff, “the novice must be taught from a base of mobility to progress to stability, just as an infant learns to stand by first moving, staggering and exploring the environment.”

It is best to learn to use free weights when you have the least strength to hurt yourself. Would you rather ‘stagger and explore’ with fifty or three hundred fifty pounds in your hands? 

A machine restricts you to one plane of movement. Your stabilizing muscles get no workout because the machine is doing their job. When you get back to the real world where you have to control your weights, you will expose yourself to an injury in the planes of movement you have not strengthened. Besides, you will not be able to use most of your strength. Your nervous system will shove a brick under your gas pedal when it realizes that the stabilizing muscles are not up to the job. Using the strength built on an exercise machine is like shooting a cannon from a canoe!

In addition to the acute injuries you are asking for if you try to test your machine-built strength in the field, you will be building up micro-trauma for future problems. “The more fixed the object, the more likely you are to develop a pattern overload,” explains Paul Chek. “Training in a fixed pathway repetitively loads the same muscles, tendons, ligaments, and joints in the same pattern, encouraging micro-trauma which eventually leads to injury.” Compound that risk with the difficulty of lining up your joints with the machine’s axis. Machines were built for an ‘average person’—and I am yet to meet one.

Free weights are the most natural, versatile, safest, effective, and efficient training tool. 

–Pavel, in: Power to the People, 1999

#strongfirst #kettlebell #barbell #dumbbell #freeweights #strongfirst #bestrongfirst
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"...check out the weight facility. If there are more machines than weights and you’re not in the snack room, think twice before entering. –Louie Simmons, powerlifting coach extraordinaire Machine training is often hyped as the thing to do for beginners because free weights are harder to control. “Contrary to common belief,” state Prof. Verkhoshansky and Dr. Siff, “the novice must be taught from a base of mobility to progress to stability, just as an infant learns to stand by first moving, staggering and exploring the environment.” It is best to learn to use free weights when you have the least strength to hurt yourself. Would you rather ‘stagger and explore’ with fifty or three hundred fifty pounds in your hands? A machine restricts you to one plane of movement. Your stabilizing muscles get no workout because the machine is doing their job. When you get back to the real world where you have to control your weights, you will expose yourself to an injury in the planes of movement you have not strengthened. Besides, you will not be able to use most of your strength. Your nervous system will shove a brick under your gas pedal when it realizes that the stabilizing muscles are not up to the job. Using the strength built on an exercise machine is like shooting a cannon from a canoe! In addition to the acute injuries you are asking for if you try to test your machine-built strength in the field, you will be building up micro-trauma for future problems. “The more fixed the object, the more likely you are to develop a pattern overload,” explains Paul Chek. “Training in a fixed pathway repetitively loads the same muscles, tendons, ligaments, and joints in the same pattern, encouraging micro-trauma which eventually leads to injury.” Compound that risk with the difficulty of lining up your joints with the machine’s axis. Machines were built for an ‘average person’—and I am yet to meet one. Free weights are the most natural, versatile, safest, effective, and efficient training tool. –Pavel, in: Power to the People, 1999 #strongfirst #kettlebell #barbell #dumbbell #freeweights #strongfirst #bestrongfirst
4 days ago
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1/9
#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
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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
6 days ago
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2/9
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
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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
2 weeks ago
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3/9
#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
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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
2 weeks ago
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4/9
WE - ARE - STRONG - FIRST - ! 

#strongfirst #bestrongfirst
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WE - ARE - STRONG - FIRST - ! #strongfirst #bestrongfirst
3 weeks ago
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5/9
[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
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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
3 weeks ago
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6/9
Power to you, ladies!

#strongfirst #ladies #strongwomen #strongher #internationalwomensday #bestrongfirst
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Power to you, ladies! #strongfirst #ladies #strongwomen #strongher #internationalwomensday #bestrongfirst
3 weeks ago
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7/9
How to get STRONG?

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

#strongfirst #bestrongfirst
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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
4 weeks ago
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8/9
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
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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
4 weeks ago
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9/9

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