Kettlebell Courses
StrongFirst Kettlebell 101: Simple & Sinister
Accept no compromises.
Between power and conditioning.
Between strength and flexibility.
Between being an athlete and looking like one.
Enter the kettlebell—the only training tool able to deliver all aspects of extreme fitness with no compromises. No-one knows how to wield this tool better than StrongFirst, the kettlebell ground zero. Taking the Kettlebell 101 workshop is like walking into the pages of Pavel’s ground-breaking book ‘Kettlebell: Simple & Sinister’.
You will learn:
The kettlebell exercises that deliver great gains while having the steepest learning curve
The Swing—build a back of steel, sprinter’s glutes, fighter’s conditioning, and a blue-collar grip
The Get-up—forge resilient shoulders and bullet-proof abs
The Goblet Squat—develop a killer blend of strength and flexibility
Kettlebell safety and other boring stuff that pros swear by and amateurs ignore at their own risk
Insider strategies for long term sustainable training to reach your goals
Pavel’s “Alt-S&S” programming—totally in line with the book, yet with unique wrinkles
The day after the workshop you will be able to hit the ground running towards your goals.
StrongFirst Kettlebell 201: Rite of Passage
Once you have reached the impressive yet realistic “Timeless Simple” standard, you have choices to make. Stay on a monastic diet of swings and get-ups, slowly chipping away at “Sinister.” Or try something “same but different”: the snatch plus the clean and military press, the classic Rite of Passage. The Snatch is “the Tsar of the kettlebell lifts.” Thanks to more muscles working and twice the distance travelled, it accomplishes even more than the esteemed swing. Achieve total body explosive power, ruthless conditioning, and a vice like grip. Burn fat like never before. All with a lighter kettlebell—save space in your home, car trunk, or deployment kit.
Once we have taught you the skills with our usual attention to detail, we will send you off to succeed with a Strong Endurance™ snatch plan.
The one-arm Clean-and-Press will rival any other pressing exercise when it comes to shoulder strength and muscular development. It is untouchable when it comes to shoulder health, thanks to its ergonomic perfection.
The military press comes equipped with the “Rite of Passage” type programming—possibly the most reliable progression ever.
Three versions of the ROP—“Jurassic,” “907 Hypertrophy,” and “Heavy”— will keep you gaining for a long time.
Kettlebell 201 ROP sets high goals—and gives you the skills and the roadmap to reach them.
Do you have what it takes?
Bodyweight Courses
StrongFirst Bodyweight 101: The Naked Warrior
Today impressive feats of bodyweight strength are common on urban playgrounds. Twenty years ago, you could not find a decent muscle-out, not to mention front levers and more advanced skills. Gymnasts were the only ones who built strength using their bodyweight, while the unsuspecting public wasted their time on high rep calisthenics and had no idea what mastery of muscle tension could do for them.
Then Pavel wrote a disruptive book, The Naked Warrior. The era of bodyweight strength began…
At Bodyweight 101 workshop you will learn the timeless lessons of The Naked Warrior—polished to perfection in the nearly two decades that followed its release:
The body language of strength—powerful cues from martial arts, gymnastics, and strength sports that will make you stronger on the spot
Zero-to-hero progressions in two “bodyweight powerlifts”
The One-Arm Pushup—build crazy strength that totally carries over to any pushing motion—pressing a kettlebell or a barbell, keeping a lineman at bay in football, you name it
The Pistol—the ultimate mix of lower body mobility, strength, and muscle that does not chafe
“Grease the Groove”—radical Russian programming, flexible and fail-proof
Get strong anywhere, anytime—In case civilization is temporary®
Don’t get lost in the weeds of “random acts of variety” rampant in the bodyweight world. It would keep you entertained—while setting your progress back by years. Start your bodyweight strength journey by learning the body language of strength and the two “bodyweight powerlifts.”
StrongFirst Bodyweight 201: Hardstyle Pull-Ups & Abs (More dates to be announced soon)
There are plenty of good reasons to master pullups. To negotiate obstacles while wearing a heavy kit… To build lats ready for a confrontation on the mat… Because pullup excellence highly correlates with low bodyfat…
Whatever your reason is, it must be important—which is why your pullups deserve to be done right. To put it bluntly, whatever passes for “pullups” at most gyms and playgrounds is a joke. If you are ready to stop impersonating pullups and to learn the real deal, the Bodyweight 201 workshop is for you. Learn:
The Hard Style Pullup—reverse engineered from gymnastics and martial arts for the greatest carryover to sports and hard living
The Hard Style Hanging Leg Raise—insanely strict and challenging, with a step-by-step progression
Hard Style Abs drills—to take punishment and to dish it out
Progressions, regressions, variations…
Military designed and tested pullup programming
Pull strong. Look the part.
Barbell Courses
StrongFirst Barbell 101: Power to the People
23 November 2024 - Perth (WA) - Registrations opening soon
Either you never touched the barbell, or you dabbled in the past. Now you choose to be strong and to do it right.
At Barbell 101 workshop you will learn:
Develop total body strength with just two highest yield lifts (Fact: some of the strongest athletes in the world are ultra-minimalists)
The Deadlift—the most “functional” strength exercise and the most hardcore lift of all time
The Bench Press—the undisputed champion for building upper body strength faster than any other exercise
The Bridge Floor Press—a favorite of old-time strongmen and wrestlers, it is a bench press with no bench
Perform these lifts like a pro—with techniques perfected for maximal strength and longevity
Keep gaining strength non-stop for up to a year with state-of-the-art programming that blends Soviet science and American ingenuity
Build quality muscle “organically”—along with strength
Experience minimal fatigue and soreness—because you need energy outside the gym
Power to the people!
StrongFirst Barbell 201: Stand Strong
Barbell 201 is old school at its best: the Military Press and the Zercher Squat.
The Military Press is a classic that ought to be treated right. Others will show you how to press strict and weak—or how to put up a lot of weight sloppily. We press strict and strong, the way Soviet weightlifters did in the early 1960s.
The Zercher Squat is the ultimate “squat for the people!” Simple technique. No strain on the wrists, shoulders, or elbows. No need for a rack or a spotter. A great carryover to sports and other lifts. As a bonus, an unbelievable training effect on the abs.
The two lifts come fully loaded with the “Russian Countdown” cycle to make your strength skyrocket.