Ride the Wave: How to Program for Progress

If training consistently is the foundation of results, does that mean doing the same thing over and over? If you want to keep making progress, at some point you’ll need to make changes to your program, but what, when and how much? Brett Jones takes the mystery out of adding variety to your training. If […]

Reload vs Plan Strong—What is the Difference?

By Fabio Zonin, Master SFG and Pavel Tsatsouline Earlier this year, we launched “Reload: Your Barbell Strength Blueprint,” a concise e-book featuring individually-tailored, nearly-foolproof strength programming. Some of our readers asked the question that became the title of this article. Here is our answer. Let us start by clearly stating which training philosophy each represents: Reload—American powerlifting cycling […]

Simplify your Strength Programming Using Die-Rolled Variability

What is the best plan for any strength or fitness goal? It’s the one that you will consistently follow. A reasonable program done consistently will deliver better results than a masterminded one that you can’t stick to. Simplifying your programming gives you more time to focus on the doing.  Author Arryn Grogan shares his simple […]

A Look Inside the StongFirst Lifter (SFL) Barbell Instructor Certification

The lifts, the preparation, the weekend itself, and priceless bits of advice—the barbell and its ultimate instructional experience, the SFL Certification—are demystified.

Let’s Get Lateral

The kettlebell swing alone may cover a great percentage of a human's athletic needs, but those who participate in activities that require good lateral motion, strength and stability can benefit from sprinkling in some lateral variations—such as the side-stepping swing and goblet lunge.

Q&D + Minimalist Deadlifts

I was watching Andy Bolton pull over 900 pounds from the back stage at the Arnold Classic. It struck me that his deadlift looked exactly like a hard style kettlebell swing. Afterwards, I asked Andy, “Correct me if I am wrong, it seems that you try to keep your shins vertical, don’t think about the […]

My Journey to the Beast: Pressing a 48kg Kettlebell

How do you go from pressing 28kg to 48kg? At under 80kg bodyweight? With a technique-solidifying, base-building, high-volume press plan followed by a strategic peaking effort. But to develop a successful strength program, you need to understand programming fundamentals and your individual training parameters. Here’s how StrongFirst Team Leader Myren Fu got there. “A press […]

Barbell BDSM: the Secret Marathon Training and Recovery Strategy

With August upon us, members of the StrongFirst community from the New York City area and elsewhere have already begun their preparations for the 2018 New York City Marathon. Wait a minute. That can’t be right! Marathon training inevitably cannibalizes muscle and leads to a loss of strength. I’m not entirely sure, but I think […]

Data for the Data-Averse

Your fitness is a result—not of the work you perform—but of the work you recover from. The research suggests shorter sets with limited drop-off of power and velocity, with sufficient rest—for a lower biological cost. And this is how to measure it.

Your Conditioning Program Does Not Have to be Sport-Specific

What if we told you your "workouts" don't need to precisely mimic the conditioning demands of your sport or event—and that they may even be counterproductive to your performance at that event? Conditioning science to the rescue.