Beast Tamer Transformation: The Spear Drill

I’ve always been the kind of person who likes competition and challenges. And events in my life usually happen at an interesting time (mostly late). I became interested in Kung Fu at fifteen. When I was twenty-two, I started playing volleyball. At thirty-one I picked up a kettlebell for the first time and at thirty-six […]

Kettlebell Simple & Sinister: Tips for Heavy Goblet Squats

“I like my weights heavy and my squats down low.”—Anonymous The kettlebell goblet squat is THE “squat for the people.” The prying goblet squat from our Kettlebell Simple & Sinister curriculum is a great mobility drill that will unlock your hips and pelvis. A regular goblet squat (without prying) is an excellent foundation for the […]

Kettlebell Simple & Sinister Quest: Through Adversity to the Stars, Part I

“If the Way is high, accordingly it has a great number of obstacles.”—An ancient saying I will be honest—I can’t think of a better foundational strength and conditioning program than Kettlebell Simple & Sinister (S&S). Three mobility drills, two main lifts, and stretching. Done. Rinse. Repeat. Reap the tremendous benefits of this simple, yet very […]

Four Sinister Success Stories

If you’ve read Simple & Sinister by Pavel, you understand the amount of work it takes to attain the “Simple” goal alone, and how much more work and dedication it takes to reach the “Sinister” goal (both goals are shown in the table below). This article outlines the training plans of three of my students […]

A Strength Plan for Professional Soccer Players

In team sports, soccer being a prime example, the time available to train an athlete’s physical strength is quite limited. The majority of training is spent performing tactical and technical sport related exercises. Keeping this in mind, I planned a new strength program for Renate Calcio, one of Italy’s professional soccer teams, around two fundamental […]

Pick Your Perfect Program in 2023

“Water, water everywhere, nor any drop to drink.”— Samuel Taylor Coleridge from The Rime of the Ancient Mariner The quote above from the classic poem describes the availability of programs for the trainee. Programs, programs everywhere, nor a one to follow… It can be classic “paralysis by analysis” and the search for the “right” program […]

Kettlebell Simple & Sinister Quest: Through Adversity to the Stars, Part II

(If you missed the first part of Pavel Macek’s S&S quest, read it here.) Sinister Quest Continued “Simplicity is the ultimate sophistication.”—Leonardo da Vinci, 1452. My failed “Sinister” test attempt wasn’t a failure—it was a lesson. I went back to the drawing board, deloaded, focused on perfecting my technique, and gradually started to climb up […]

Avoid the Traps of Intuitive Training

An Excerpt from Iron Cardio By Brett Jones, StrongFirst Director of Education “It’s a trap.” —Admiral Ackbar Intuitive programs can fall into a few traps: Always intense Always increasing Increasing reps per set Not doing the math Chasing the clock Always Intense The “always intense” trap is the sneakier of the five. You think you […]

How I Trained to Become a Guinness World Record Holder

“Strength has a greater purpose.” The very famous words of our leader, Pavel Tsatsouline, ran through my mind over and over. I had lost my older brother to suicide the Summer of 2021 and felt a burning desire to “do something about it.” That’s when I found an organization at West Bend High School called […]

Go Ballistic—The Jerk for Barbell and Kettlebell

The kettlebell jerk is one of the most misunderstood lifts. Many people believe it takes a ton of upper body strength in order to execute heavy weights. This is where the misconception lays. The purpose of a jerk is purely to move a weight from the rack position to the overhead lockout. What makes the […]