Course: StrongFirst Bodyweight Fundamentals

Lead Instructors:  Yoana TeranJohn Spezzano
 Access:  Public   Status:  Active   Course:  $99.00

In case civilization is temporary®, learn how to get a powerlifting quality strength workout anytime, anywhere, using only your bodyweight as resistance.

The StrongFirst Bodyweight Fundamentals Course will teach you how to:

  • Dramatically increase your strength by “upgrading your muscle software” with our proprietary techniques that harness various reflexes and neurological phenomena.
  • Keep getting stronger by building better “hardware”—dense muscle that is as strong as it looks.
  • Develop muscle wisdom to apply your newly gained strength to modalities other than your bodyweight: the kettlebell, the barbell, a rock, you name it.
  • Progress from zero to hero in these ultimate fundamental exercises:
    • 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
    • TACTICAL PULLUP—an all-terrain strength developer and a magnificent muscle builder
    • PISTOL—the ultimate mix of lower body mobility, strength, and muscle that does not chafe
  • Train your abs for bulletproof superstrength that carries over to all exercises.
  • Program the above into an effective plan that suits your level, goals, and schedule—using two foolproof Russian tactics.
"Solid technical instruction as expected. Thanks to the StrongFirst community for promoting meaningful physical readiness training."
Dr. Ed Thomas,
former Doctrine Writer and Instructor at US Army Physical Fitness School, Fort Benning, US Army Infantry, 1967-69, Judo Sandan

Course Lessons (7)

Part of Course

Module 1: Intro, Expectations, and Safety

Most people skip the foreword to a book or the introduction to a video because it is full of obvious nonsense. Not at StrongFirst. If we say it, it needs to be said—and it will help you get stronger and stay in the game longer. Skip at your peril.
Part of Course

Module 2: Joint Mobility, Warm-Up, and Breathing

We called it a “warm-up” just because you are used to the term. It is much more than that. Our goal is to “make your joints bend easier” to take the brakes off your strength.
Part of Course

Module 3: One-Arm Pushup

Hitting the deck and casually knocking off perfectly strict one-arm pushups—not the twisted ugly reps that pass for OAPs in most circles—never fails to impress. A total zero-to-hero progression to this classic feat is right here, at your fingertips.
Part of Course

Module 4: Tactical Pullup

The tactical pullup is your ticket to lats that could be mistaken for folded wings of a pterodactyl—and raw strength for sports and hard living.
Part of Course

Module 5: Pistol

One martial arts legend has described the pistol as “a severe exercise used to promote great strength and flexibility in the leg and hip muscles.”

Module 6: Hanging Leg Raise

Our hanging leg raise is insanely strict and challenging. Get proficient with it and you will get your bullet-proof abs—that goes without saying. An unexpected bonus: it is a fantastic lat builder.
Part of Course

Module 7: Program Design

“One mind, any weapon,” the motto of the Marine Corps Martial Arts Program, could have been StrongFirst’s. So it is no surprise that our bodyweight programming is based on the unbeatable Soviet Olympic weightlifting programming.

Course Specs

Course Goals

  1. Understand the Course topic.
  2. Refine your ability to execute the techniques presented in the Course.
  3. Become familiar with drills that can be used to develop your skills.
  4. Achieve significant proficiency in the material.
  5. Once you complete all of the Lessons for the Course, take the Test

Test Your Knowledge

Instructor Certification

Learn more about Instructor Certification on StrongFirst.com:

Lead Instructors

Yoana Teran

StrongFirst Certified Senior Instructor

Yoana (StrongFirst Certified Senior Instructor, Elite, SFG II, SFL, SFB, Primal Move Coach, & Physical Therapist), a native Venezuelan, has inspired, trained, designed programs, given nutritional consulting and rehabilitated hundreds of people for more than 15 years. Her passion for helping people is evident in her up tempo, dynamic, fun and Latin teaching style. She received a Physical Therapy Degree from the University of Caracas in Venezuela. Her career involves years of radio and television production, organization of sporting events, and Seminars.


John Spezzano

StrongFirst Certified Senior Instructor

John Spezzano has been a student of martial arts for the last 35 years and a student of strength for over a decade. Covering as many combat bases as possible, John has instructor certificates in Filipino Martial Arts, Pencak Silat and Jeet Kune Do from Guro Dan Inosanto, Muay Thai from Ajarn Chai Sirisute, Wing Chun from Sifu Francis Fong, a Silver Glove in Boxe Francaise Savate from Professor Nicolas Saignac, and a Brown Belt in Brazilian Jiu Jitsu from Professor Shawn Williams.