“Cardio” is overrated. Pavel explains why.
What if most conditioning methods are doing more harm than good?
Endurance training should build you - not break you.
This week, you can watch a full module from Pavel’s Strong Endurance™ express online course - completely free.
🟠 Module II: “Cardio” is Overrated
35 minutes of myth-busting that may completely change how you think about conditioning and endurance training.
Inside this free module:
✔ The low correlation between VO2max and endurance
✔ The dangers of constantly redlining your heart rate
✔ Classic interval training vs. “HIIT”
✔ How to increase VO2max with weights—and how NOT to do it
✔ Training the blood vessels—a secret used by elite athletes
No gimmicks.
No exhaustion contests.
No random suffering.
Just intelligent endurance training based on proven principles.
If this module changes your perspective, unlock the full course:
✔ 6 hours of concentrated knowledge
✔ Practical training plans
✔ Course manual with notes
✔ 25% OFF until May 21
Build endurance without sacrificing strength.
➡️ Watch the free module today. Comment CARDIO and we will send you link via DM or click the link in bio.
Then join the full Strong Endurance™ course before the promotion ends on May 21.
#strongfirst #strongendurance #conditioning #strengthtraining
Read this before you sign up for the SFG I StrongFirst Kettlebell Instructor Certification.
Becoming a StrongFirst Certified Instructor requires serious commitment and passing a demanding test. At StrongFirst, you don’t get certified. You earn it.
That’s why the most common feedback from participants is simple: “Life-changing.”
Are you ready to learn more. Check upcoming dates and locations ➡️ click the link in bio or comment SFG, and we will send you the details via DM.
#strongfirst #bestrongfirst #sfg #hardstylekettlebell #strengthtraining
Kettlebell training is not only a way to increase strength. It is also endurance training.
„The central methodological idea of movement endurance training can be expressed briefly: increasing muscles’ aerobic power as a condition for effective utilization of lipid metabolism. To be even more laconic, training must have an „anti-glycolytic” direction, that is lower glycolysis involvement to an absolute possible minimum.” (Verkhoshansky, 1988)
„In professional activity one must avoid switching to the glycolytic pathway but focus on developing alactic power and capacity, aerobic power, and the techniques of one’s professional skills (Zakharov et al., 1994).
Glycolytic training: for the competition period only
Large volume of interval work rapidly exhausts the organism’s adaptive reserves and leads to overtraining (Volkov, 1974, 1984, 1986).
– Strong Endurance Manual, 2nd Edition
📚Learn more and gain hands-on experience at the STRONG ENDURANCE™ seminar by Pavel Tsatsouline.
#strongfirst #bestrongfirst #strongendurance
Kettlebell Jerk vs. Push Press - understand the difference, listen to Pavel Tsatsouline’s coaching cues, and apply them to your training.
And if you want to learn how to improve your BJJ performance with Hardstyle kettlebell training - and which exercises to include in your program - join the online course Kettlebell StrongFirst by Pavel Tsatsouline.
➤ Your conditioning should help your BJJ, not destroy it.
Build explosive hips, bulletproof shoulders, crushing grip strength, and fight-ready endurance with this online course.
☑️ Learn the Swing for powerful hips and grips
☑️ Own the Get-Up for resilient shoulders and total-body strength
☑️ Develop ruthless endurance with the Clean & Jerk
☑️ Train smarter with proven Russian AGT programming
Get stronger without sacrificing your gas tank for the mat. Join Kettlebell StrongFirst by Pavel Tsatsouline.
💬 Comment “BJJ” and we’ll send you more information about the course via DM.
#strongfirst #bestrongfirst #bjj #hardstylekettlebell #strengthtraining
SFG is more than a certification. You earn the title - StrongFirst Certified Instructor.
It’s a system built on strength, resilience, and uncompromising standards.
☑️ A 3-day event demanding serious preparation
☑️ Rigorous testing - a 30% failure rate is common among well-prepared candidates
☑️ A lifetime global brotherhood and sisterhood of strength
Only those with grit and attention to detail should apply.
Ready to raise your standard and improve your skills?
➡️ Find details on certification, dates, locations, and testing requirements. Click the link in bio.
Become an SFG! ——
Video: @strongfirst_france@lois_robinmonaco
#strongfirst #bestrongfirst #hardstylekettlebell #strengthtraining
If your shoulder drifts forward, you’re losing power in the One-Arm Swing.
The hard style kettlebell One-Arm Swing is an anti-rotation drill. It demands brutal trunk stiffness. If your shoulder gets pulled forward, you’re leaking tension and power.
There is a reason why proper shoulder positioning is required at the StrongFirst SFG I Instructor Certification.
When you lose shoulder packing at lockout, things start to break down:
• your midsection fails to stay rigid → your chest rotates
• your lats disengage → your spine loses stability
No tension, no control. No strength, no power.
Here is a drill from StrongFirst Senior Instructor Andżelika Stefańska-Kowalik @andzelika_strongfirst_tiger to fix it.
You will need a low bar. Set yourself so your hips and shoulders stay in one line.
✔ Easier version:
• Knees bent and feet on the ground.
• Glutes tight. Abs braced.
• Use your lats to pull your shoulders away from your ears - create a long neck. Head neutral.
• Working arm straight. Triceps locked.
• Free hand in a tight fist - irradiate tension.
✔ Harder version:
• Legs straight. Feet on a bench.
• Everything else stays the same.
Hang for 8–10 seconds × 3 sets. Own your shoulder position. Then perform 10 one-arm swings with the same arm. Carry over the same stiffness. No compromises.
Want to meet the standard required to pass the SFG I?
Join a StrongFirst Kettlebell Workshop.
Want to learn the requirements to become a StrongFirst Certified Instructor ➡️ Check the link in bio or comment SFG and we’ll send you the details via DM.
#strongfirst #bestrongfirst #swing #hardstylekettlebell #strengthtraining
❗️Today is the last day of your complimentary access to “Take the “Brakes” off Your Strength” online course module.
Don’t miss this if you want to get in shape, build real strength, and improve conditioning.
Stop guessing. Use a program that delivers. Start Simple & Sinister. This is not another “random workout.” Strength doesn’t need complexity - it needs consistency.
One kettlebell. Two high-yield lifts.
Swings and get-ups - the essentials.
✔ New to kettlebells? Start here.
✔ Took a break? Come back stronger.
✔ Stuck on a plateau? Reset the right way.
Want a taste before you commit? Watch free modules before they disappear. Explore the Simple & Sinister online course:
☑️ Unlock your strength by removing the “brakes” >>> Click the link in bio.
☑️ Master the deadlift—the foundation of everything strong >>> Click the link in bio.
#strongfirst #bestrongfirst #simpleandsinister #kettlebell
No compromises. Minimalist design. Maximum attitude.
Simple & Sinister® T-Shirt ➡️ Get yours now!
Click the link in bio.
#strongfirst #bestrongfirst #simpleandsinister #hardstylekettlebell
Great knowledge and the ability to teach effectively are obvious benefits of becoming a StrongFirst Certified Instructor.
But what other key aspects do participants notice after passing the exam and earning their SFG I certification?
In this video, Hana Vančurová (SFG I, Czech Republic) shares her perspective.
If you are serious about raising your qualifications or setting a challenging and meaningful goal - start preparing for the SFG I StrongFirst Instructor Certification.
Learn more. Check upcoming dates and locations ➡️ click the link in bio or comment SFG, and we will send you the details via DM.
#strongfirst #bestrongfirst #sfg #hardstylekettlebell
Ready for summer? Today is your last call to drop a few pounds and boost your strength and conditioning.
The obvious program choice: Kettlebell Simple & Sinister. Book or video—for best results, use both.
➤ If you are new to kettlebells, start here. ➤ If you have been away, it’s time to come back. ➤ If you have hit a plateau with another program, reset here.
➤One kettlebell. Two high-yield lifts. ➤ Easy to start. Hard to finish.
No decision fatigue. No heroic efforts required. Just discipline.
Sample our S&S online video course today. Two modules are free to watch: ☑️ Module 2: Take the “Brakes” Off Your Strength (unlocked for a week) ☑️ Module 3: The Deadlift—the Most Fundamental Strength Skill
💬 Comment S&S 02 and we will send you link to the module 2 via DM. The link is also in our bio. #strongfirst #simpleandsinister #hardstylekettlebell #bestrongfirst #strengthandconditioning
Refine your technique—and make the Snatch Test at SFG I far more achievable.
Technique is not optional. Efficiency is everything.
Proper technique and movement ergonomics are crucial when performing the Snatch Test (100 snatches in 5 minutes). Pay attention not only to the working arm, but also to how the free arm moves—whether it is relaxed or tense, and whether the movement is well-coordinated.
Here is a training tip from StrongFirst Certified Senior Instructor Woochae Yoon to improve your snatch:
„One day, while practicing the snatch, I noticed that actively swinging the non-working arm made a big difference.
Step 1: Shadow snatch (no kettlebell).
As the working arm moves up and down, lightly tap it twice with the opposite hand—once on the way up and once on the way down. You will notice a short arm, not a long arm.
Step 2: Light touch during the kettlebell snatch.
While performing the snatch, gently touch the kettlebell with the non-working hand.
Step 3: Coordinate both arms.
Move both arms as if you are about to touch the kettlebell. This shortens the snatch path and improves efficiency.
As a result, you can perform more snatches in the same time—with less wasted motion and better rhythm.”
Use this cue to make your Snatch Test easier.
➡️ Check the SFG I Kettlebell Certification Requirements. Comment SFG and we will send you more information via DM.
#strongfirst #bestrongfirst #snatch #hardstylekettlebell #sfg
