StrongFirst

Hardstyle Plank: Master Total-Body Tension.
 The Hardstyle Plank is not about how long you can hold the position. It's about how much tension you can generate and how effectively you can control it.
 Total-body tension is a fundamental skill in bodyweight strength training. Learning to contract the right muscles at the right time allows you to create stability, transfer force efficiently, and express greater strength. 
Why practice the Hardstyle Plank?
 → Build powerful abdominal tension. Learn to brace your midsection and resist unwanted movement. → Develop full-body coordination. Connect your abs, glutes, quads, and upper body into one strong, unified structure. → Improve force transfer. A stable trunk allows you to transmit force more efficiently between your upper and lower body. → Strengthen your One-Arm Pushup. Learn to maintain whole-body tension and resist rotation as you press. Master the One-Arm Pushup and Pistol.
Get strong anywhere, anytime.
 StrongFirst Online Course: THE NAKED WARRIOR 2.0 Includes 2 hours and 25 minutes of video instruction + a PDF manual with new training plans.
 ⏳ LIMITED-TIME LAUNCH OFFER: $100 instead of $150 through November 5.
 GET INSTANT ACCESS! Click this link in to get your course:
strongfirst.skilltrain.com/P… 
Power to you!

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🟠 NEW StrongFirst Online Course: THE NAKED WARRIOR 2.0 Over two decades ago, Pavel Tsatsouline revolutionized bodyweight strength training with his groundbreaking book, The Naked Warrior. Now, after years of refining techniques, progressions, and coaching methods, StrongFirst introduces The Naked Warrior 2.0: One-Arm Pushup & Pistol—Remastered, taught by Karen Smith, StrongFirst Certified Master Instructor. LEARN: ☑️ The body language of strength: Powerful cues from martial arts, gymnastics, and strength sports that can make you stronger on the spot. ☑️ Zero-to-hero progressions: Step-by-step training for the two “bodyweight powerlifts." ☑️ The One-Arm Pushup: Build serious upper-body strength that carries over to kettlebell and barbell pressing and other pushing movements. ☑️ The Pistol: Develop lower-body strength, mobility, and muscular control. ☑️ Strength anywhere, anytime: Master the principles that allow you to train without equipment. Don't get lost in random exercises and endless variations. Learn the principles, master the skills, and make measurable progress. Master the One-Arm Pushup and Pistol. Get strong anywhere, anytime. The course includes 2 hours and 25 minutes of video instruction + a PDF manual with new training plans. ⏳ LIMITED-TIME LAUNCH OFFER: $100 instead of $150 through November 5. GET INSTANT ACCESS! Click this link to get your course: strongfirst.skilltrain.com/P… #strongfirst #bestrongfirst

Fast Tens Are the Explosive Equivalent of Heavy Fives.
 When training explosive lifts like kettlebell swings and snatches, there is a number that works remarkably well for most athletes. That number is 10.
 Ten fast, powerful reps. Not ten reps performed at the expense of speed and technique. But how do you turn this principle into an effective training program without accumulating unnecessary fatigue?
 In The Quick and the Dead: Total Training for the Advanced Minimalist, Pavel Tsatsouline presents the results of five years of research and experimentation. 
Two exercises. Kettlebell swings and power pushups. Just 12–30 minutes, two to three times per week. 
Q&D is designed to develop explosive power while managing fatigue. It can serve as a stand-alone minimalist training program or complement an athlete's existing training. The goal is not to finish every session exhausted. It is to develop strength and power while preserving the energy you need to fight, work, play, and live. Want to understand the science and programming behind Fast Tens? Read Pavel's The Quick and the Dead: Total Training for the Advanced Minimalist. Click here: strongfirst.com/shop/books/t… Power to you! #strongfirst #bestrongfirst

The Heavy Kettlebell Clean: A Lesson in Tension and Relaxation. The heavy kettlebell clean is a powerful demonstration of one of the fundamental principles of the StrongFirst: knowing when to generate tension and when to relax. Mastering this skill is essential for efficient power production and precise control of heavy kettlebells. Unlike the Olympic weightlifting clean, the Hardstyle kettlebell clean follows different technical principles: - No shrugging the shoulders. - Keep the elbows close to the body. - Do not puff out the chest. - Do not extend upward to finish the pull. - Do not dip under the weight. Heavy double kettlebell cleans take these skills even further. Incorporated into complexes, they reinforce essential Hardstyle techniques while providing an effective stimulus for hypertrophy and conditioning. But first, master the technique. Then earn the right to go heavy. Join the SFG I StrongFirst Kettlebell Instructor Certification and take your strength, skills, and coaching knowledge to the next level. Explore upcoming certifications through this link: strongfirst.com/certificatio… Strength has a greater purpose. #strongfirst #bestrongfirst Photo: StrongFirst Korea

New National Deadlift Record. No Belt. StrongFirst Programming. At the Meet of the Americas 2026 in Mexico City, Carlos del Real broke the Mexican National Deadlift Record in the Men's Open 82.5kg Tested category. The international competition brought together more than 100 athletes from six countries: the USA, Canada, Mexico, Costa Rica, Colombia, and Argentina. The event was organized by the Mexican Powerlifting League (LMP), affiliated with the International Powerlifting League (IPL). The previous record stood at 255kg. Carlos pulled 257.5kg - smoothly and without a lifting belt. Behind this achievement were more than two years of systematic strength training under Charlie Guendulain, StrongFirst Certified Team Leader. And the programming? Built on StrongFirst principles. Charlie started coaching Carlos in March 2024, using a progression of training methods: — Linear programming to establish a solid foundation and progressively build strength. — Step Cycling to refine technique and overcome plateaus. — Built Strong to address weak links. — Plan Strong™ for the final preparation leading to the record-breaking lift. The final training phase included two months of preparation and one month of competition-focused programming using Plan Strong™. But heavy deadlifts were only part of the equation. Kettlebell swings and snatches remained part of Carlos's training throughout the entire process. Starting with 20kg and 32kg kettlebells, he gradually progressed to 40, 44, 48, and even 56kg, developing tremendous grip and trunk strength. Dragon flags, planks, Zercher squats, and kettlebell front squats also played an important role in building the strength needed to support his deadlift. One principle guided the entire process: never increase the weight at the expense of technique. Charlie's biggest takeaway? - "Work your midsection." Strong trunk strength, intelligent programming, technical precision, and consistent practice. No shortcuts. No unnecessary rush. Congratulations to Carlos del Real on his outstanding achievement, and to Charlie Guendulain for the coaching and programming behind it. ➡️ Want to learn how to apply StrongFirst programming principles to your own strength training? Explore Plan Strong™ and Built Strong and discover how to build strength with a systematic approach. Click here for more information: strongfirst.com/special-even… Strength has a greater purpose!