Chop Wood, Carry Water…Repeat
“Before enlightenment, chop wood, carry water. After enlightenment, chop wood, carry water.”—Zen Buddhism The Essential Must be Done...
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StrongFirst
Jul 30, 20197 min read
Plans for Building Powerful Pushups
A couple of years ago, I wrote an article, Strength in Numbers, about my journey towards a set of 100 pushups. I used ’grease the groove’...
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StrongFirst
Apr 30, 20197 min read
Consistency Trumps Intensity—The Continuity of the Training Process
Adapting to load is what makes us stronger. But because training loads can be manipulated in so many ways—intensity, magnitude,...
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StrongFirst
Sep 12, 20175 min read
Build a Base of Strength with the 5RM Kettlebell Front Squat Program
We all love new personal records, especially when they are one-rep max or max-rep records—that first time deadlifting your bodyweight or...
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StrongFirst
Apr 27, 20174 min read
A 6-Week Program to Master the OA/OAOL Push-up
Mastery of the one-arm (OA) or one-arm one-leg push-up (OAOL) push-up is a process that will teach you many things about your body while...
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StrongFirst
Mar 2, 20174 min read
The Simply Sinister Training Plan
Lately, I’m busy—but surprise, who isn’t. Who has too much time these days? Between work, other work, teaching, family, training, keeping...
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StrongFirst
Dec 22, 20167 min read
The Triple Progression System Explained
I’ve been asked numerous times to formally outline my triple progression system. In reality, it’s not mine—it’s as old as the hills....
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StrongFirst
Dec 8, 20168 min read
A Science-Based Plan to Prepare You for the SFG Level I and SFG Level II
This article is meant to provide an alternative to Brett Jones’ excellent SFG I prep guide and for building strength and endurance for...
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StrongFirst
Dec 6, 20169 min read
If It Flies Right, It Looks Right: My Journey to a Bodybuilding Competition
At StrongFirst, we believe strength is the master quality, and we teach people how to become stronger. This doesn’t mean that we...
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StrongFirst
Nov 15, 201614 min read
Solid: In-Between Simple & Sinister
“Start by doing what’s necessary; then do what’s possible; and suddenly you are doing the impossible.”—St. Francis of Assisi. If somebody...
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StrongFirst
Nov 8, 20169 min read
Group Exercise Class: A Template for Successful Kettlebell Training
Classes can be a fantastic opportunity for professional coaches to help more “regular” people and earn more money in the most...
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StrongFirst
Oct 11, 20164 min read
Upgrade Your Strength with the Soju and Tuba Press Program
Back in spring of 2015, Mark Limbaga came up with the concept of a step/wave hybrid cycle. Once he shared the basic concepts with me, I...
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StrongFirst
Sep 29, 20163 min read
Preparing a Soldier for Competition in the Croatian Army
Croatia is a gorgeous country, famous mostly for its beautiful Adriatic Sea, heritage, and nature. Croatia is also a country with a long...
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StrongFirst
Sep 15, 20166 min read
The Down & Dirty OCR Strength Training Program
Most obstacle course racers are obstacle course enthusiasts, not strength enthusiasts. To the obstacle course racing (OCR) athlete,...
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StrongFirst
Jul 12, 20169 min read
The Anytime, Anywhere Bodyweight-Only Strength Program
Odds are you have some fond memories of college. Odds are also that you remember doing something you’re not very proud of during that...
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StrongFirst
May 31, 20164 min read
A Solid Game Plan for Acing the Snatch Test
If you’ve heard of Pavel and follow his teachings, it’s likely you’ve heard of the 100-rep snatch test. The snatch test is a core element...
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StrongFirst
Apr 26, 20166 min read
Calisthenics for Iron Domination: From Bodyweight to Heavy Weight
You know what, I get it. No really, I get it. You think of calisthenics as a back-up plan when you don’t have any iron handy, rather than...
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StrongFirst
Mar 15, 20168 min read
Your First Pull-Up: A How-To for Senior-Aged Women
A lot of things are wasted on us young folks: naïve idealism, an inordinate amount of unearned confidence in our opinions, and, of...
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StrongFirst
Feb 16, 20168 min read
Paving Your Personal Road to TSC Victory
I’m certain no one would be surprised to hear me say the Tactical Strength Challenge (TSC) events are very much in my wheelhouse....
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StrongFirst
Feb 9, 20165 min read
The SFG Level II Preparation Guide
You asked for it, so here it is: a guide to preparing for the StrongFirst Girya Level II Certification. The SFG Level I prep guide has...
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