“Sparta, Rome, the knights of Europe, the samurai… worshipped strength.

Because it is strength that makes all other values possible.” (Enter the Dragon)


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How to Build Your Slow Fibers, Part II
Karen Smith, Master SFG demonstrating the diamond pushup

By Pavel Tsatsouline, Chairman   This article continues the series started in Should You Build Your Slow Fibers? and continued in How to Build Your Slow Fibers, Part I. Today I will present you with a plan that will increase … Continue reading

Optimizing Back Health With The Kettlebell Swing
Spine Shearing

by Scott Iardella, SFG II SFL We all know the kettlebell swing has many benefits. Would you put “back health” at the top of the list? I would. What exactly is back health? Back health means having a strong, powerful … Continue reading

How to Build Your Slow Fibers, Part I
Mahmoud Esambayevsquare

By Pavel Tsatsouline, Chairman   Great Soviet dancer Mahmoud Esambayev (center) with an army big wig and a cosmonaut in the Kremlin. You may have guessed that slow fibers take slow movements to train them.  To appreciate the challenge of super … Continue reading

Bigger and Stronger with Chins and Dips
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By Stefan Hedengren     Training for mass without barbells is tricky business. I designed this program for just that purpose but before you write it off as just another bodybuilding routine you might be interested to know that it’s … Continue reading

Message from the Chairman

By Pavel Tsatsouline, Chairman Ladies and gentlemen, I am proud to announce our new Chief SFG Instructor—Brett Jones! StrongFirst has lots of irons in the fire. I am writing new curricula for military and law enforcement, researching and developing alactic+aerobic … Continue reading

Should You Train Your Slow Fibers?
Franz Snideman, Senior SFG, a 10.7sec 100m sprinter

By Pavel Tsatsouline, Chairman   Slow twitch fibers got a bad rep in the power world.  Slower, weaker… what self-respecting lifter or wrestler would want to train them?  Yet cutting edge Russian research tells us that every type of athlete, … Continue reading

Okinawan strength: Developing the “Iron Body”
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By Stuart McGill, PhD     Strength is context specific – to remain immovable, to be resilient to blows and forces, and to lift and handle large loads with low risk of injury require a specific type of strength. The … Continue reading

The Raider Project

By Mike Connelly, SFG II     Part 1 The Marine Corps is the most feared and respected fighting force on the planet.  The storied history of the Corps is a seemingly endless report of instances of honor, courage, and … Continue reading

From Simple to Sinister
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By Pavel Tsatsouline, Chairman     A couple of weeks ago Al Ciampa, SFG wrote an excellent blog entitled Where Do You Go After Simple.  In it he outlined a “serious endurance” swing protocol.  I strongly recommend it to those … Continue reading

An NFL Strength Coach’s Kettlebell Journey

By Jeff Fish     As we travel on our career paths, we will inevitably encounter events that can alter our course and lead us into direction we may never have seen coming. This evolution of a belief system, or … Continue reading