In the final installment of my Super Sinister series, I need to discuss how my swing technique changed. Without these changes, I am not sure I would have successfully achieved Super Sinister. For those who missed my previous articles, to achieve Super Sinister you must perform 100 unbroken one-arm swings, switching arms every ten reps, followed by ten get-ups, completing one rep every thirty seconds. The weight used is the same as Classic Sinister, men use a 48kg kettlebell and women perform ...| StrongFirst
What a herniated disc, kettlebells, and a lifelong love of surfing taught me about strength.I am 51 years old, and I’ve been surfing since I was a little boy. Surfing has always been a big part of my life—the connection to the ocean, the challenge, and the feeling you can’t really find anywhere else. But in 2015, everything changed when I suffered a disc herniation at L4-L5.| StrongFirst
In April 2024, I achieved my StrongFirst Bodyweight Certification and became a StrongFirst Certified Elite Instructor. I had been working toward this goal for about three years, and it felt great to have finally climbed that mountain. Of course, after the initial high of completing a goal wears off, there’s also the question: “What’s next?” […] The post Prepare to Train, Don’t Just Warm Up appeared first on StrongFirst.| StrongFirst
The inspiration behind Italian Volume Training (IVT) was initially sparked by the legendary German Volume Training (GVT), a system made famous by Charles Poliquin in the 1990s, though originally developed by Rolf Feser for the West German national weightlifting team in the 1970s. GVT typically consisted of 10 sets of 10 repetitions at approximately 60% of 1RM (one rep max), performed with short rest periods and aimed at maximizing muscle hypertrophy through sheer volume and density.| StrongFirst
It is impossible to train every desired skill to a high level at the same time, especially if you have a day job. Few competitive powerlifters can snatch or clean and jerk. Weightlifters aren’t entering marathons and marathoners aren’t pulling quadruple bodyweight deadlifts. I’m not saying a strength athlete wouldn’t benefit from venturing into a […] The post Simplifying Multi-lift Programming appeared first on StrongFirst.| StrongFirst
I have always wanted to run a marathon but never wanted to commit to the traditional training required. I love strength training and believe there is much one can achieve by using it intelligently. As a firefighter, I have found that no training prepares me better for the job than strength training in all its forms. One morning at the fire station, I shared that I had created a program called the “Iron Marathon,” where, at the end of six months, I would complete the following to demonstra...| StrongFirst
The following shows a recent PR of mine. Pressing a 32kg or 70lb kettlebell for 20 reps on my left, or weaker, side. These are not the strictest presses on purpose. They involve both some side action as well as what I like to call upper body push press. Again, ... From 32kg Kettlebell Press x 20 Reps - Legendary Strength| Legendary Strength
The year is 2006, and one of my personal training students was inquiring about my next training plan.| StrongFirst
The SFG I is a challenging certification, but if I can do it, just about anyone can. I was never the most naturally gifted athlete. But with an intelligent and consistent approach to training, I was able to turn up at the event very well prepared for what was to come.| StrongFirst
Years ago, after a Plan Strong™ seminar, I had a chance to ask Pavel a question.Me: “What do you think the biggest issue is in the fitness industry?”Pavel: “I don’t have enough time to answer that question, but I will tell you that there is far too much entertainment.”| StrongFirst