Tag: Programming
Specificity and transfer are two of the most important considerations for any strength and conditioning program. If you don’t consider both of these variables carefully, you are not really programming at all. Specificity refers to the principle that you get specific adaptations to imposed demands (often referred to as the SAID principle). You get better […]
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 Myren Fu, StrongFirst Certified Team Leader and StrongFirst Elite, […]
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 […]
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.
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.
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: On to the […]
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 […]
The lifts, the preparation, the weekend itself, and priceless bits of advice—the barbell and its ultimate instructional experience, the SFL Certification—are demystified.
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.
One of our Team Leaders recently broke new ground—her goal was to complete "Sinister" with the 36kg bell, which is 60% of her bodyweight. This is how she did it.
