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STRONGFIRST FORUM
Old StrongFirst Forum (Read-Only) Copied from our old forum software on September 4, 2015, this forum may be read but no new threads norreplies
THE KETTLEBELL MILE
The Kettlebell Mile is the product of a two-decade long search for a way to simultaneously train strength and aerobic capacity. It seems so obvious now, but the best ideas are seen as such only in retrospect. I had much learning and tinkering to do first but finally, the science and my experience (and that of others) converged around this simpleidea.
DAILY DOSE DEADLIFT PLAN How to Follow the Daily Dose Deadlift Plan. Follow the percentages and pull 3-5 single reps, five days a week. You can lift any five days as long as they are within a seven-day week. Try for 5 singles, but if you aren’t feeling strong just do 3. This program gives you the chance to learn about your body’s recovery rhythm. “DRY FIGHTING WEIGHT”: FAT LOSS THROUGH STRENGTH Indeed, the Soviet national team had a standard of 6-7% body fat for everyone but heavyweights — and David Rigert, one of the greatest weightlifters of all time, had 4% body fat at a bodyweight of 200-220lbs. He called it “dry, fighting weight.”. What is extraordinary about the Japanese study is “ a reduction inaccumulated white
SIMPLE STRENGTH FOR DIFFICULT TIMES WORKOUT? For SSDT the exercises I'm using are: Racked double KB squat, 2 x 20kg. Double KB press, 2 x 16kg. Weighted KB pull-up, 1 x 12kg. It's been steady so far, none of the sessions have felt near my limit. Today was the heavy session for the pull-ups and that's been thehardest so far.
RUCKING AND RECOVERY I.E. COMBINING WITH STRONG! GIANT Ryan T. I ruck 2-3x per week, 30-60 min with 20-25% of my BW, however I’m not new at it. You can also modulate your pace to make it more or less taxing on the heart and lower body machinery. Do it before or at sunrise a short lower body focused flowQ&D+A+A+HYBRID?
The Hybrid Power Conditioning Program. The key to superior work capacity is simple conditioning, not continuous high intensity work. Then, at least as I read the article, this is an A+A program. Pavel has written that Q+D emphasizes growing more mitochondria, A+A emphasizes making them work better, and S&S falls in between thosetwo.
THE FIGHTER PULLUP PROGRAM REVISITED This is the way you should finish your pullups. Look straight ahead and hunch over the bar. Touch your neck or upper chest to the bar to make sure there is no question that you have completed the rep. Lower yourself under complete control and pause momentarily with your arms fully straight before going for another rep. HOW HEAVY A KETTLEBELL TO BUILD MUSCLE? Greetings, last year I started with a 16 kg kettlebell but injured my back due to stupidity in technique so I gave it a go again last month with a lighter weight and went with an 8 kg. Things are better now and I have more control. I have experienced some weight loss with thegarbage around my
THE SCHOOL OF STRENGTH StrongFirst is a global provider of strength education. Our Instructors specialize in safe and effective kettlebell, barbell, and bodyweight training.STRONGFIRST FORUM
Old StrongFirst Forum (Read-Only) Copied from our old forum software on September 4, 2015, this forum may be read but no new threads norreplies
THE KETTLEBELL MILE
The Kettlebell Mile is the product of a two-decade long search for a way to simultaneously train strength and aerobic capacity. It seems so obvious now, but the best ideas are seen as such only in retrospect. I had much learning and tinkering to do first but finally, the science and my experience (and that of others) converged around this simpleidea.
DAILY DOSE DEADLIFT PLAN How to Follow the Daily Dose Deadlift Plan. Follow the percentages and pull 3-5 single reps, five days a week. You can lift any five days as long as they are within a seven-day week. Try for 5 singles, but if you aren’t feeling strong just do 3. This program gives you the chance to learn about your body’s recovery rhythm. “DRY FIGHTING WEIGHT”: FAT LOSS THROUGH STRENGTH Indeed, the Soviet national team had a standard of 6-7% body fat for everyone but heavyweights — and David Rigert, one of the greatest weightlifters of all time, had 4% body fat at a bodyweight of 200-220lbs. He called it “dry, fighting weight.”. What is extraordinary about the Japanese study is “ a reduction inaccumulated white
SIMPLE STRENGTH FOR DIFFICULT TIMES WORKOUT? For SSDT the exercises I'm using are: Racked double KB squat, 2 x 20kg. Double KB press, 2 x 16kg. Weighted KB pull-up, 1 x 12kg. It's been steady so far, none of the sessions have felt near my limit. Today was the heavy session for the pull-ups and that's been thehardest so far.
RUCKING AND RECOVERY I.E. COMBINING WITH STRONG! GIANT Ryan T. I ruck 2-3x per week, 30-60 min with 20-25% of my BW, however I’m not new at it. You can also modulate your pace to make it more or less taxing on the heart and lower body machinery. Do it before or at sunrise a short lower body focused flowQ&D+A+A+HYBRID?
The Hybrid Power Conditioning Program. The key to superior work capacity is simple conditioning, not continuous high intensity work. Then, at least as I read the article, this is an A+A program. Pavel has written that Q+D emphasizes growing more mitochondria, A+A emphasizes making them work better, and S&S falls in between thosetwo.
THE FIGHTER PULLUP PROGRAM REVISITED This is the way you should finish your pullups. Look straight ahead and hunch over the bar. Touch your neck or upper chest to the bar to make sure there is no question that you have completed the rep. Lower yourself under complete control and pause momentarily with your arms fully straight before going for another rep. HOW HEAVY A KETTLEBELL TO BUILD MUSCLE? Greetings, last year I started with a 16 kg kettlebell but injured my back due to stupidity in technique so I gave it a go again last month with a lighter weight and went with an 8 kg. Things are better now and I have more control. I have experienced some weight loss with thegarbage around my
A MINIMALIST KETTLEBELL PROGRAM FOR BUSY PROFESSIONALS I often describe that my personal training career took a fortunate turn in the road when I attended my very first kettlebell level 1 certification back in 2009. I had already been training for a number of years, held several nationally accredited certifications, and was three years out of grad school with a master’s degree in exercise science. I felt like I had seen a few things and had a INTERIM PROGRAM AFTER LOWER BACK TWEAK Apr 30, 2021. #1. I have been running ROP for a few months now but recently tweaked my back about a month ago. It’s feeling a lot better but I’m hesitant to start ROP up again right now with the 24 due to the high volume of cleans and my not so perfect form (work in progress. And I do understand that this form issue needs to beremedied)
SIMPLE STRENGTH FOR DIFFICULT TIMES WORKOUT? For SSDT the exercises I'm using are: Racked double KB squat, 2 x 20kg. Double KB press, 2 x 16kg. Weighted KB pull-up, 1 x 12kg. It's been steady so far, none of the sessions have felt near my limit. Today was the heavy session for the pull-ups and that's been thehardest so far.
HOW SHOULD I PROGRESS TOWARDS THE ADVANCED LIFTS SUCH AS 8 hours ago · Hello everyone, good afternoon. How should I progress towards the advanced kettlebell ballistics such as the snatch and clean? (With double kettlebells.) i am new to kettlebells. Should I practice my basic swing with one kettlebell for a couple of weeks, then start with double swings for aBEST PROGRAM ORDER
Hello SF community. After reading a bit about some of the most commonly discussed/used programs on this forum, I've had this question: what would be the best order of programs to follow if their goal was strength and hypertrophy, using KBs/BW (BW included because of ROP pullups) only and keeping their KB collection to a minimum (e.g. 16, 24, 32 single/doubles)?S&S REVERSE GET UP
Last year I started S&S and build my way up from 16kg to 24 kg. I was 2 weeks away from starting a set with 32 kg. Sadly I got a back injury because of long hours sitting at a desk. For 8 weeks I did only some light mobility work. After those 8 weeks I noticed I have an umbilicalhernia. Albeit
POTENTIAL PISTOL SQUAT ALTERNATIVE FOR THOSE WITH LOWER 1 day ago · I have been scouring the internet to see if this exercise has been done as a legitimate strength builder and haven't found much. Basically what I am referring to is a Single-Leg Hindu Squat. PLEASE BE PATIENT WITH THIS EXERCISE FOR YOUR KNEES' SAKE!Begin
INCREASED INTENSITY OR INCREASED TIME? I would increase the time between intervals to allow HR to settle to a lower level. If you maintain pacing and HR hits a high max yet only comes back down 20-30 BPM or less, the point at which it stops recovering at least 20 BPM is the point you might as well stop - from a conditioning HIIT standpoint the job is done. S+S PLUS OTHER SERIOUS PROGRAM Hello, In the book, it says something like you may do S+S twice a week if you are following another program. I'm curious to hear hear people's experience with this. Did you progress? What was your training like? What are your thoughts on this. I've achieved timeless simple, but I really think GEOFF NEUPERT "THE GIANT" ?? It's designed for you to use the same size KBs all the way through. "THE GIANT" is 5 different 4-week programs. 4 start with a 10RM. One with a 5RM. The 4x 10RM programs can be run as one continuous 16-week cycle, or multiple shorter cycles. The 5RM program could be used as a "starter" program similar to "Strong!". THE SCHOOL OF STRENGTH StrongFirst is a global provider of strength education. Our Instructors specialize in safe and effective kettlebell, barbell, and bodyweight training.STRONGFIRST FORUM
Welcome to the StrongFirst forum for strength discussion. Copied from our old forum software on September 4, 2015, this forum may be read but no new threads nor replies toTHE KETTLEBELL MILE
The Kettlebell Mile is the product of a two-decade long search for a way to simultaneously train strength and aerobic capacity. It seems so obvious now, but the best ideas are seen as such only in retrospect. I had much learning and tinkering to do first but finally, the science and my experience (and that of others) converged around this simpleidea.
DAILY DOSE DEADLIFT PLAN How to Follow the Daily Dose Deadlift Plan. Follow the percentages and pull 3-5 single reps, five days a week. You can lift any five days as long as they are within a seven-day week. Try for 5 singles, but if you aren’t feeling strong just do 3. This program gives you the chance to learn about your body’s recovery rhythm. INTERIM PROGRAM AFTER LOWER BACK TWEAK Apr 30, 2021. #1. I have been running ROP for a few months now but recently tweaked my back about a month ago. It’s feeling a lot better but I’m hesitant to start ROP up again right now with the 24 due to the high volume of cleans and my not so perfect form (work in progress. And I do understand that this form issue needs to beremedied)
“DRY FIGHTING WEIGHT”: FAT LOSS THROUGH STRENGTH Indeed, the Soviet national team had a standard of 6-7% body fat for everyone but heavyweights — and David Rigert, one of the greatest weightlifters of all time, had 4% body fat at a bodyweight of 200-220lbs. He called it “dry, fighting weight.”. What is extraordinary about the Japanese study is “ a reduction inaccumulated white
RUCKING AND RECOVERY I.E. COMBINING WITH STRONG! GIANT Ryan T. I ruck 2-3x per week, 30-60 min with 20-25% of my BW, however I’m not new at it. You can also modulate your pace to make it more or less taxing on the heart and lower body machinery. Do it before or at sunrise a short lower body focused flowQ&D+A+A+HYBRID?
The Hybrid Power Conditioning Program. The key to superior work capacity is simple conditioning, not continuous high intensity work. Then, at least as I read the article, this is an A+A program. Pavel has written that Q+D emphasizes growing more mitochondria, A+A emphasizes making them work better, and S&S falls in between thosetwo.
THE FIGHTER PULLUP PROGRAM REVISITED This is the way you should finish your pullups. Look straight ahead and hunch over the bar. Touch your neck or upper chest to the bar to make sure there is no question that you have completed the rep. Lower yourself under complete control and pause momentarily with your arms fully straight before going for another rep. HOW HEAVY A KETTLEBELL TO BUILD MUSCLE? Greetings, last year I started with a 16 kg kettlebell but injured my back due to stupidity in technique so I gave it a go again last month with a lighter weight and went with an 8 kg. Things are better now and I have more control. I have experienced some weight loss with thegarbage around my
THE SCHOOL OF STRENGTH StrongFirst is a global provider of strength education. Our Instructors specialize in safe and effective kettlebell, barbell, and bodyweight training.STRONGFIRST FORUM
Welcome to the StrongFirst forum for strength discussion. Copied from our old forum software on September 4, 2015, this forum may be read but no new threads nor replies toTHE KETTLEBELL MILE
The Kettlebell Mile is the product of a two-decade long search for a way to simultaneously train strength and aerobic capacity. It seems so obvious now, but the best ideas are seen as such only in retrospect. I had much learning and tinkering to do first but finally, the science and my experience (and that of others) converged around this simpleidea.
DAILY DOSE DEADLIFT PLAN How to Follow the Daily Dose Deadlift Plan. Follow the percentages and pull 3-5 single reps, five days a week. You can lift any five days as long as they are within a seven-day week. Try for 5 singles, but if you aren’t feeling strong just do 3. This program gives you the chance to learn about your body’s recovery rhythm. INTERIM PROGRAM AFTER LOWER BACK TWEAK Apr 30, 2021. #1. I have been running ROP for a few months now but recently tweaked my back about a month ago. It’s feeling a lot better but I’m hesitant to start ROP up again right now with the 24 due to the high volume of cleans and my not so perfect form (work in progress. And I do understand that this form issue needs to beremedied)
“DRY FIGHTING WEIGHT”: FAT LOSS THROUGH STRENGTH Indeed, the Soviet national team had a standard of 6-7% body fat for everyone but heavyweights — and David Rigert, one of the greatest weightlifters of all time, had 4% body fat at a bodyweight of 200-220lbs. He called it “dry, fighting weight.”. What is extraordinary about the Japanese study is “ a reduction inaccumulated white
RUCKING AND RECOVERY I.E. COMBINING WITH STRONG! GIANT Ryan T. I ruck 2-3x per week, 30-60 min with 20-25% of my BW, however I’m not new at it. You can also modulate your pace to make it more or less taxing on the heart and lower body machinery. Do it before or at sunrise a short lower body focused flowQ&D+A+A+HYBRID?
The Hybrid Power Conditioning Program. The key to superior work capacity is simple conditioning, not continuous high intensity work. Then, at least as I read the article, this is an A+A program. Pavel has written that Q+D emphasizes growing more mitochondria, A+A emphasizes making them work better, and S&S falls in between thosetwo.
THE FIGHTER PULLUP PROGRAM REVISITED This is the way you should finish your pullups. Look straight ahead and hunch over the bar. Touch your neck or upper chest to the bar to make sure there is no question that you have completed the rep. Lower yourself under complete control and pause momentarily with your arms fully straight before going for another rep. HOW HEAVY A KETTLEBELL TO BUILD MUSCLE? Greetings, last year I started with a 16 kg kettlebell but injured my back due to stupidity in technique so I gave it a go again last month with a lighter weight and went with an 8 kg. Things are better now and I have more control. I have experienced some weight loss with thegarbage around my
A MINIMALIST KETTLEBELL PROGRAM FOR BUSY PROFESSIONALS I often describe that my personal training career took a fortunate turn in the road when I attended my very first kettlebell level 1 certification back in 2009. I had already been training for a number of years, held several nationally accredited certifications, and was three years out of grad school with a master’s degree in exercise science. I felt like I had seen a few things and had a THE QUICK AND THE DEAD VS STRONG ENDURANCE™—WHAT IS THE Q&D Protocol (StrongFirst) It optimizes the metabolic conditions for upregulating the master regulator of mitochondrial growth, PGC-1α. It was designed to do what many HIIT protocols tried—but better and without collateral damage to the body. Q&D and A+A (e.g., in its simplest form, 5 high power swings or snatches OTM, or on the minute)are
INTERIM PROGRAM AFTER LOWER BACK TWEAK Apr 30, 2021. #1. I have been running ROP for a few months now but recently tweaked my back about a month ago. It’s feeling a lot better but I’m hesitant to start ROP up again right now with the 24 due to the high volume of cleans and my not so perfect form (work in progress. And I do understand that this form issue needs to beremedied)
POTENTIAL PISTOL SQUAT ALTERNATIVE FOR THOSE WITH LOWER 10 hours ago · I have been scouring the internet to see if this exercise has been done as a legitimate strength builder and haven't found much. Basically what I am referring to is a Single-Leg Hindu Squat. PLEASE BE PATIENT WITH THIS EXERCISE FOR YOUR KNEES' SAKE!Begin
INCREASED INTENSITY OR INCREASED TIME? I would increase the time between intervals to allow HR to settle to a lower level. If you maintain pacing and HR hits a high max yet only comes back down 20-30 BPM or less, the point at which it stops recovering at least 20 BPM is the point you might as well stop - from a conditioning HIIT standpoint the job is done.S&S REVERSE GET UP
Last year I started S&S and build my way up from 16kg to 24 kg. I was 2 weeks away from starting a set with 32 kg. Sadly I got a back injury because of long hours sitting at a desk. For 8 weeks I did only some light mobility work. After those 8 weeks I noticed I have an umbilicalhernia. Albeit
INCH WIDE MILE DEEP TEMPLATE / PROGRAM QUESTION 10 hours ago · This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register. By continuing to use this site, you are consenting to our use of cookies. S+S PLUS OTHER SERIOUS PROGRAM Hello, In the book, it says something like you may do S+S twice a week if you are following another program. I'm curious to hear hear people's experience with this. Did you progress? What was your training like? What are your thoughts on this. I've achieved timeless simple, but I really think SIMPLE SWING STANDARD Currently, I am able to swing the 32kg 100x in 5 minutes. My question is, now that I can perform this, should I do it every time I swing or should I only do it once per week? And wave the other days with different volume? Im training for the goal of taking the sfg cert at the end of the year so SWINGS AND HYPERTROPHY Swings tend to produce those hard, wiry muscles instead of the puffy bodybuilder like muscles. The puffy muscles are associated with sarcoplasmic hypertrophy which is an increase in intracellular fluids. Sarcoplasmic hypertrophy happens mostly during, as mentioned, bodybuilder training (pure hypertrophy rep ranges (10-15) and littlerest).
THE SCHOOL OF STRENGTH StrongFirst is a global provider of strength education. Our Instructors specialize in safe and effective kettlebell, barbell, and bodyweight training.STRONGFIRST FORUM
Welcome to the StrongFirst forum for strength discussion. Copied from our old forum software on September 4, 2015, this forum may be read but no new threads nor replies toTHE KETTLEBELL MILE
The Kettlebell Mile is the product of a two-decade long search for a way to simultaneously train strength and aerobic capacity. It seems so obvious now, but the best ideas are seen as such only in retrospect. I had much learning and tinkering to do first but finally, the science and my experience (and that of others) converged around this simpleidea.
DAILY DOSE DEADLIFT PLAN How to Follow the Daily Dose Deadlift Plan. Follow the percentages and pull 3-5 single reps, five days a week. You can lift any five days as long as they are within a seven-day week. Try for 5 singles, but if you aren’t feeling strong just do 3. This program gives you the chance to learn about your body’s recovery rhythm. INTERIM PROGRAM AFTER LOWER BACK TWEAK Apr 30, 2021. #1. I have been running ROP for a few months now but recently tweaked my back about a month ago. It’s feeling a lot better but I’m hesitant to start ROP up again right now with the 24 due to the high volume of cleans and my not so perfect form (work in progress. And I do understand that this form issue needs to beremedied)
“DRY FIGHTING WEIGHT”: FAT LOSS THROUGH STRENGTH Indeed, the Soviet national team had a standard of 6-7% body fat for everyone but heavyweights — and David Rigert, one of the greatest weightlifters of all time, had 4% body fat at a bodyweight of 200-220lbs. He called it “dry, fighting weight.”. What is extraordinary about the Japanese study is “ a reduction inaccumulated white
RUCKING AND RECOVERY I.E. COMBINING WITH STRONG! GIANT Ryan T. I ruck 2-3x per week, 30-60 min with 20-25% of my BW, however I’m not new at it. You can also modulate your pace to make it more or less taxing on the heart and lower body machinery. Do it before or at sunrise a short lower body focused flowQ&D+A+A+HYBRID?
The Hybrid Power Conditioning Program. The key to superior work capacity is simple conditioning, not continuous high intensity work. Then, at least as I read the article, this is an A+A program. Pavel has written that Q+D emphasizes growing more mitochondria, A+A emphasizes making them work better, and S&S falls in between thosetwo.
THE FIGHTER PULLUP PROGRAM REVISITED This is the way you should finish your pullups. Look straight ahead and hunch over the bar. Touch your neck or upper chest to the bar to make sure there is no question that you have completed the rep. Lower yourself under complete control and pause momentarily with your arms fully straight before going for another rep. HOW HEAVY A KETTLEBELL TO BUILD MUSCLE? Greetings, last year I started with a 16 kg kettlebell but injured my back due to stupidity in technique so I gave it a go again last month with a lighter weight and went with an 8 kg. Things are better now and I have more control. I have experienced some weight loss with thegarbage around my
THE SCHOOL OF STRENGTH StrongFirst is a global provider of strength education. Our Instructors specialize in safe and effective kettlebell, barbell, and bodyweight training.STRONGFIRST FORUM
Welcome to the StrongFirst forum for strength discussion. Copied from our old forum software on September 4, 2015, this forum may be read but no new threads nor replies toTHE KETTLEBELL MILE
The Kettlebell Mile is the product of a two-decade long search for a way to simultaneously train strength and aerobic capacity. It seems so obvious now, but the best ideas are seen as such only in retrospect. I had much learning and tinkering to do first but finally, the science and my experience (and that of others) converged around this simpleidea.
DAILY DOSE DEADLIFT PLAN How to Follow the Daily Dose Deadlift Plan. Follow the percentages and pull 3-5 single reps, five days a week. You can lift any five days as long as they are within a seven-day week. Try for 5 singles, but if you aren’t feeling strong just do 3. This program gives you the chance to learn about your body’s recovery rhythm. INTERIM PROGRAM AFTER LOWER BACK TWEAK Apr 30, 2021. #1. I have been running ROP for a few months now but recently tweaked my back about a month ago. It’s feeling a lot better but I’m hesitant to start ROP up again right now with the 24 due to the high volume of cleans and my not so perfect form (work in progress. And I do understand that this form issue needs to beremedied)
“DRY FIGHTING WEIGHT”: FAT LOSS THROUGH STRENGTH Indeed, the Soviet national team had a standard of 6-7% body fat for everyone but heavyweights — and David Rigert, one of the greatest weightlifters of all time, had 4% body fat at a bodyweight of 200-220lbs. He called it “dry, fighting weight.”. What is extraordinary about the Japanese study is “ a reduction inaccumulated white
RUCKING AND RECOVERY I.E. COMBINING WITH STRONG! GIANT Ryan T. I ruck 2-3x per week, 30-60 min with 20-25% of my BW, however I’m not new at it. You can also modulate your pace to make it more or less taxing on the heart and lower body machinery. Do it before or at sunrise a short lower body focused flowQ&D+A+A+HYBRID?
The Hybrid Power Conditioning Program. The key to superior work capacity is simple conditioning, not continuous high intensity work. Then, at least as I read the article, this is an A+A program. Pavel has written that Q+D emphasizes growing more mitochondria, A+A emphasizes making them work better, and S&S falls in between thosetwo.
THE FIGHTER PULLUP PROGRAM REVISITED This is the way you should finish your pullups. Look straight ahead and hunch over the bar. Touch your neck or upper chest to the bar to make sure there is no question that you have completed the rep. Lower yourself under complete control and pause momentarily with your arms fully straight before going for another rep. HOW HEAVY A KETTLEBELL TO BUILD MUSCLE? Greetings, last year I started with a 16 kg kettlebell but injured my back due to stupidity in technique so I gave it a go again last month with a lighter weight and went with an 8 kg. Things are better now and I have more control. I have experienced some weight loss with thegarbage around my
A MINIMALIST KETTLEBELL PROGRAM FOR BUSY PROFESSIONALS I often describe that my personal training career took a fortunate turn in the road when I attended my very first kettlebell level 1 certification back in 2009. I had already been training for a number of years, held several nationally accredited certifications, and was three years out of grad school with a master’s degree in exercise science. I felt like I had seen a few things and had a THE QUICK AND THE DEAD VS STRONG ENDURANCE™—WHAT IS THE Q&D Protocol (StrongFirst) It optimizes the metabolic conditions for upregulating the master regulator of mitochondrial growth, PGC-1α. It was designed to do what many HIIT protocols tried—but better and without collateral damage to the body. Q&D and A+A (e.g., in its simplest form, 5 high power swings or snatches OTM, or on the minute)are
INTERIM PROGRAM AFTER LOWER BACK TWEAK Apr 30, 2021. #1. I have been running ROP for a few months now but recently tweaked my back about a month ago. It’s feeling a lot better but I’m hesitant to start ROP up again right now with the 24 due to the high volume of cleans and my not so perfect form (work in progress. And I do understand that this form issue needs to beremedied)
POTENTIAL PISTOL SQUAT ALTERNATIVE FOR THOSE WITH LOWER 6 hours ago · I have been scouring the internet to see if this exercise has been done as a legitimate strength builder and haven't found much. Basically what I am referring to is a Single-Leg Hindu Squat. PLEASE BE PATIENT WITH THIS EXERCISE FOR YOUR KNEES' SAKE!Begin
INCREASED INTENSITY OR INCREASED TIME? I would increase the time between intervals to allow HR to settle to a lower level. If you maintain pacing and HR hits a high max yet only comes back down 20-30 BPM or less, the point at which it stops recovering at least 20 BPM is the point you might as well stop - from a conditioning HIIT standpoint the job is done.S&S REVERSE GET UP
Last year I started S&S and build my way up from 16kg to 24 kg. I was 2 weeks away from starting a set with 32 kg. Sadly I got a back injury because of long hours sitting at a desk. For 8 weeks I did only some light mobility work. After those 8 weeks I noticed I have an umbilicalhernia. Albeit
INCH WIDE MILE DEEP TEMPLATE / PROGRAM QUESTION 5 hours ago · This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register. By continuing to use this site, you are consenting to our use of cookies. S+S PLUS OTHER SERIOUS PROGRAM Hello, In the book, it says something like you may do S+S twice a week if you are following another program. I'm curious to hear hear people's experience with this. Did you progress? What was your training like? What are your thoughts on this. I've achieved timeless simple, but I really think SIMPLE SWING STANDARD Currently, I am able to swing the 32kg 100x in 5 minutes. My question is, now that I can perform this, should I do it every time I swing or should I only do it once per week? And wave the other days with different volume? Im training for the goal of taking the sfg cert at the end of the year so SWINGS AND HYPERTROPHY Swings tend to produce those hard, wiry muscles instead of the puffy bodybuilder like muscles. The puffy muscles are associated with sarcoplasmic hypertrophy which is an increase in intracellular fluids. Sarcoplasmic hypertrophy happens mostly during, as mentioned, bodybuilder training (pure hypertrophy rep ranges (10-15) and littlerest).
THE SCHOOL OF STRENGTH StrongFirst is a global provider of strength education. Our Instructors specialize in safe and effective kettlebell, barbell, and bodyweight training.STRONGFIRST FORUM
Old StrongFirst Forum (Read-Only) Copied from our old forum software on September 4, 2015, this forum may be read but no new threads norreplies
Q&D FOR SENIOR CITIZENS In a month or two, you’ll feel the strength building. You will look forward to the workouts. You’ll get even crankier than normal if you miss one. After four months your strength, cardio, endurance, and flexibility all will be improved. You’ll sleep better, have HOW 10 KETTLEBELL SKILLS TURN INTO 88 MILLION TRAINING But exercise variations are only the tip of the possibility iceberg. We can manipulate our training “load” with many other variables: the type of practice you do (skill based, strength development, conditioning, etc.), the style (straight sets, supersets, circuits, chains, etc.), intensity (as the % of your 1TRM—technical rep maximum), volume (the number of lifts), and density (how much HOW I BECAME A WORLD RECORD HOLDER The rules specified by Guinness were simple: only two-arm swings were acceptable, with hips and knees fully extended at lockout and arms at least parallel to the floor. On the downswing, the kettlebell “must go beyond the participant’s knees when they reach the squatposition.”.
SWINGS AND PUSH UPS
May 9, 2020. #4. Here's an interesting possibility: Take S&S, keep the swing progressions as is. But Instead of TGU, replace pushups as your whole body pressing / tension movement, with one arm, one leg push up as the ending progression. If your end game push up is a one arm, one leg push up, you may end up with comparable cross-body THE SCHOOL OF STRENGTH StrongFirst is a global provider of strength education. Our Instructors specialize in safe and effective kettlebell, barbell, and bodyweight training.STRONGFIRST FORUM
Old StrongFirst Forum (Read-Only) Copied from our old forum software on September 4, 2015, this forum may be read but no new threads norreplies
Q&D FOR SENIOR CITIZENS In a month or two, you’ll feel the strength building. You will look forward to the workouts. You’ll get even crankier than normal if you miss one. After four months your strength, cardio, endurance, and flexibility all will be improved. You’ll sleep better, have HOW 10 KETTLEBELL SKILLS TURN INTO 88 MILLION TRAINING But exercise variations are only the tip of the possibility iceberg. We can manipulate our training “load” with many other variables: the type of practice you do (skill based, strength development, conditioning, etc.), the style (straight sets, supersets, circuits, chains, etc.), intensity (as the % of your 1TRM—technical rep maximum), volume (the number of lifts), and density (how much HOW I BECAME A WORLD RECORD HOLDER The rules specified by Guinness were simple: only two-arm swings were acceptable, with hips and knees fully extended at lockout and arms at least parallel to the floor. On the downswing, the kettlebell “must go beyond the participant’s knees when they reach the squatposition.”.
SWINGS AND PUSH UPS
May 9, 2020. #4. Here's an interesting possibility: Take S&S, keep the swing progressions as is. But Instead of TGU, replace pushups as your whole body pressing / tension movement, with one arm, one leg push up as the ending progression. If your end game push up is a one arm, one leg push up, you may end up with comparable cross-body INCREASED INTENSITY OR INCREASED TIME? I would increase the time between intervals to allow HR to settle to a lower level. If you maintain pacing and HR hits a high max yet only comes back down 20-30 BPM or less, the point at which it stops recovering at least 20 BPM is the point you might as well stop - from a conditioning HIIT standpoint the job is done. TGU - LOW OR HIGH BRIDGE? WHAT'S THE CONSENSUS HERE 10 hours ago · Hey, I've been doing S&S in a very 'slow' way with a lot of patience and I'm starting to get some results after 2 months. I've been only doing the first half of the Get-up with a high bridge but now I'm feeling strong already to perform the whole exercise. And now searching for videos on the TGU THE TIMELESS SOLUTION FOR SWINGS, SNATCHES, AND MORE Using the Timeless approach, I adopted a new plan, alternating between sessions of either 48kg one-arm swings for 10 sets of 10 reps (100 total reps), or 56kg two-arm (and some one-arm) swings for 15 sets of 5 reps (75 total reps). I included one or two rest days between sessions. Swing sessions using Timeless protocol, January 1 to April1.
S+S PLUS OTHER SERIOUS PROGRAM Hello, In the book, it says something like you may do S+S twice a week if you are following another program. I'm curious to hear hear people's experience with this. Did you progress? What was your training like? What are your thoughts on this. I've achieved timeless simple, but I really think THE QUICK AND THE DEAD VS STRONG ENDURANCE™—WHAT IS THE Q&D Protocol (StrongFirst) It optimizes the metabolic conditions for upregulating the master regulator of mitochondrial growth, PGC-1α. It was designed to do what many HIIT protocols tried—but better and without collateral damage to the body. Q&D and A+A (e.g., in its simplest form, 5 high power swings or snatches OTM, or on the minute)are
SWINGS AND PUSH UPS
May 9, 2020. #4. Here's an interesting possibility: Take S&S, keep the swing progressions as is. But Instead of TGU, replace pushups as your whole body pressing / tension movement, with one arm, one leg push up as the ending progression. If your end game push up is a one arm, one leg push up, you may end up with comparable cross-body INTERIM PROGRAM AFTER LOWER BACK TWEAK Apr 30, 2021. #1. I have been running ROP for a few months now but recently tweaked my back about a month ago. It’s feeling a lot better but I’m hesitant to start ROP up again right now with the 24 due to the high volume of cleans and my not so perfect form (work in progress. And I do understand that this form issue needs to beremedied)
THE RED ZONE (PAVEL, T. PROGRAM) Jul 20, 2020. #1. Some 15 years ago Pavel was interviewed in the Iron Man Magazine. When asked to give a suggestion for a minimalist program he answered; Presses and Swings in a following fashion. Here's the routine: 5×5 presses per arm, 5×10 swings per arm, wrap up with another 5×5 presses. It's up to you whether you want to clean theQ&D+A+A+HYBRID?
The Hybrid Power Conditioning Program. The key to superior work capacity is simple conditioning, not continuous high intensity work. Then, at least as I read the article, this is an A+A program. Pavel has written that Q+D emphasizes growing more mitochondria, A+A emphasizes making them work better, and S&S falls in between thosetwo.
BACK PAIN THAT MOVES AROUND? Oct 28, 2013. #6. I first did this around four months ago when all of the high rep swing threads were being posted. I pushed myself beyond my limits with swings. I should have stopped when I first began feeling pain, but stubbornly determined to finish my goal for the workout. At the time, my tailbone was really sore, and my lower backin general.
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