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Spices vs. Main Dishes: How to Program a Proper Training Menu
“Learn how to separate the majors and the minors. A lot of people don’t do well simply because they major in minor things.”—Jim Rohn I’m relatively sure that Mr. Rohn was not referring to exercise...
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How to Unlock the Potential of Individual Differences
In the 1950s, medical research was primarily done on Caucasian males. It was thought it would be simpler to study only one group. But in reality, race, culture, and gender all play a role in how we...
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Adjust Your Sails (and Your Stance) with the Lock and Rock
“When you can’t change the direction of the wind—adjust your sails.”—H. Jackson Brown, Jr. There are things in life we cannot change. Death, taxes, weather, or the way the wind is blowing. But there...
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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 time-efficient way. Let’s be honest, we love what we do, but we still need...
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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 had told me that one day I would be able to comfortably swing...
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The Pursuit of Mastery: Setting the Right Goal Can Be the Key
As students of strength, it’s safe to say we’re all chasing some performance-related goal. Whether that’s becoming a StrongFirst Certified Instructor, hitting your one-arm one-leg push-up, or pulling...
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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 up with social media, and staying up to speed with The Big Bang...
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3 Simple Nutrition Principles to Power Up Your Simple & Sinister Training
I haven’t taken a break from Simple & Sinister training for the last six weeks. Over the last few months, I transitioned from the 16kg to the 24kg kettlebell. Every day, my one-arm swings are more...
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Essential Details for Proper Swing Grip and the Kettlebell Halo
“I learned no detail was too small. It was all about the details.”—Brad Gray As an Instructor, I walk the line between seeing all the details and knowing which details to draw attention to for my...
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How I Trained for and Achieved My Sinister Goal
When I first started training Simple & Sinister in 2014, I never planned on reaching the Sinister goal. The thought of one-arm swings with the 32kg kettlebell was crazy to me. I started kettlebell...
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2018 StrongFirst Updates
As 2017 moves rapidly into 2018, I want to update you on some changes and suggestions for the coming year. If any of you have picked up the book Legacy, then you have had the chance to read one chapter...
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Easy Reg Park: A New Program to Train Your Basic Six
The StrongFirst school of strength offers several programs to structure your training and develop your athletic qualities. Simple & Sinister, of course, our staple and the theme for multiple...
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Sinister, Occam’s Razor, and 2018
Last year, I suggested this approach to planning out your training for the upcoming year. Now at the start of 2018, that idea along with a couple philosophies are guiding my own plan for the next 12...
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Beyond Sinister
“Only by contending with challenges that seem to be beyond your strength to handle at the moment you can grow more surely toward the stars.” My challenge for myself was to complete Simple and Sinister...
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Quarterly Update: Back to the Barbell
“He who every morning plans the transaction of the day and follows out that plan, carries a thread that will guide him through the maze of the most busy life. But where no plan is laid, where the...
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Every Joint. Every Day. The Elegance of Simple and Sinister
I recently attended a conference and watched a presentation by a highly respected clinician and researcher who specializes in chiropractic and neuro physiology. He works very hard to show the link...
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Knowing When Not to Grind
Goals are some of the most powerful fuels for progress in life, business, and training. But recognizing when a temporary pull-back may improve longevity or deliver better long-term results while...
View ArticleProgram Minimum [Squared]
Pavel's original Program Minimum used the bent press and the snatch. He reinvented the PM with two equally-effective drills: the swing and the get-up. What if we use all four? The post Program Minimum...
View ArticlePosture: An Easy Way to Up Your Performance
In a great majority of athletic events and real-life tasks, a ramrod straight posture, or at least its approximation, greatly improves the efficiency. So get your carcass rebalanced. The post Posture:...
View ArticleSimple & Sinister Progression Tactic
Let's examine science and history to best understand how a strategy of "anti-glycolytic" training can be applied to a Simple & Sinister progression plan. The post Simple & Sinister Progression...
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