Protected: Beyond Sinister

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Greasing the Groove, Explained: The Power of Frequent, Perfect, Sub-Maximal (Easy) Reps

Grease-the-groove (GTG) is an extremely effective (and popular) strength-building method—particularly for those who wish to increase their strength without adding more muscle. But although the practice is "easy", it must be done throughout the day and it must be perfect. Here's how and why it works.

Training Observations: Every Rep Is a Chance to Learn

After fifteen years of swinging kettlebells, I am still learning. Every rep is a chance to learn—this is the thought that has recently percolated for me and here are my resulting training observations.

How to Power-up Your StrongFirst Practice by Applying the FMS Principles

At the core of the FMS principles is the understanding that all movement exists in a hierarchy built upon the developmental sequence. This is a complicated way of saying, “You have to walk before you can run.”

Understanding the Value of Baselines When It Comes to Making Gains

Understanding and regularly assessing your baselines will help you achieve quicker strength gains and keep injuries at bay. You will begin to train smarter, not harder.

Stability for Greater Strength Gains

When is the last time you actually tested your stability? It might be time to re-assess. It only takes a moment, and if you happen to discover a deficiency there, some simple corrections will significantly improve your overall strength.

All-Out Competition, or Fat-Loss and Status Check: Two Other Reasons the Tactical Strength Challenge is Good for You

Yes, it is still a (world-wide) competition, twice each year. But many (if not most) participants have a completely different reason for committing to the TSC.

Yes, You Can: A Knee-Friendly Alternative to the Get-up’s Windshield Wiper

Let's be like Bruce Lee's willow when it comes to our get-ups, and learn how an alternative to the windshield wiper can open new possibilities for ourselves and our students.

Why Failure Is the Opportunity to Learn and the Key to Progress

We not only show, but teach professional failure in the SFG Level I Certification. This is how important is to fail—as a professional. Real failure is not something we teach.

Don’t Rush to Heavy: Make “Light” Work for You

In a recent article, I offered the advice, “Don't rush to heavy." So, I decided to look back at a time where I implemented light work and see what I could learn from myself.