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  • Nikki Shlosser 2:56 pm on October 6, 2015 Permalink | Reply  

    Deadlifts, Snatches and Pull-Ups: How to Improve your TSC Numbers 

    By Tim Almond, SFG Team Leader

    The Tactical Strength Challenge (TSC), in my humble opinion, is a huge part of StrongFirst’s future. In Australia, we take it very seriously.

    It’s bridging gaps between communities that don’t normally associate and welcomes newcomers into our circle of strength.

    It’s a challenge amongst friends and total war amongst rivals.

    It means so much to me that I plan my entire year of training around it. I start TSC training for the following year two weeks after the competition. I love the training itself just as much as I love competition day.

    I understand that for many, the TSC is just another part of the training year. Maybe you don’t even train for it specifically, and just turn up to participate and enjoy the experience, and that’s totally fine.

    These simple but effective tips may be beneficial to anyone who competes, but are specifically aimed to those of you who have been struggling to improve your score in one or more of the TSC disciplines.

    There’s no miracle program or secret plan, but I do have a few training and competition tips from observations I made from my own personal experience.

    Acknowledging your weakness

    Everyone has a weakest discipline. Whether it’s by a large margin or a smaller one, we all have something that needs work. The hard part is acknowledging where your major effort needs to be applied, and requires you to be honest with yourself.

    For me, it’s the deadlift. I build my year around improving this lift. I still want to improve my pull-ups and snatches, but I don’t actually mind if they stay about the same while my deadlift improves, as the deadlift is ultimately what’s holding my score back.

    As you know, the TSC works on a grading system whereby you receive points according to how you placed in each discipline. For example, if you came second in the deadlift then you would get two points, seventh in pull-ups then you receive seven points so on and so forth.

    You must carefully study these numbers. If any of your numbers are consistently far greater than the others, then odds are you know what your weakness is.

    Even if you haven’t competed in a TSC before, you can still guess your score by plugging in your approximate numbers to see where you would have scored and calculating your total for each of the disciplines.

    Once you have identified your weakest link, you must build your program around it to ensure nothing else will affect its progress.

    In my experience, you are far better off having all 3 disciplines closer together in scores than having them spread out with two good scores and one really poor score.

    For example: If like many the pull-ups are your weakest link, then changing pull-ups to the start of your session rather than the middle or end might work well.

    I actually have two training days per week especially for pull-ups; due to the volume (200-300 per week) they can take 90 minutes plus to complete so I program them separately.

    Here are my tips for each discipline:





    I was once told that if your write your own programs you have a fool for a client. I truly believe you can and should employ coaches to learn from whenever possible.

    Doing so may be the best investment you ever spend money on.

    If you know a certified StrongFirst barbell instructor then that would be my first recommendation. Alternatively you can find one near you by clicking here.

    Just a heads up — you won’t always like what you hear from other coaches. Do your homework and choose whom you feel is right for you, then do exactly what they say. Don’t change this or that because you think you know best. You hired them for a reason so listen and learn from what they have to say.


    In TSC competition you have 3 chances to pull your best deadlift.

    Plan to pull your target weight on the second lift. Use the first lift to get a score on the board; I usually pull 90% of the target on my first attempt. Having an attempt in reserve allows you a second crack at your target weight should you have a failed lift.

    Here’s the key — if you successfully pull your target weight on the second attempt, be happy with it and stop there. The difference between saving yourself for the pull-ups/snatches and having that third pull could make all the difference.

    I have noticed in both training and competition that a max deadlift attempt can and does have quite an impact on both your pull-ups and also your snatch test.


    tsc pull up


    The pull-up event tests your maximum number of pull-ups with strict form. Every single rep needs to count. To achieve this you’ll want to have geared your training accordingly.

    By competing on a thick bar, I can crush grip it in a way that my hands are slightly higher on the bar (see below). I squeeze the bar with my thumbs over the top of the bar, palms facing away, nice and high.


    Ultimately this takes some getting used to but it’s about one to two inches less distance you will need to pull to get contact between the bar and your throat.


    I like to do a few warm up reps with 24kg kettlebell so that when I pull my max set I feel super light. It sounds crazy but when you weigh 105kgs as I do, anything that can make you feel light is definitely a high pay off.

    *Use less than 50% of your 1 rep max, 30-40% would be best.

    The Snatch Test



    I know it’s all getting a bit exciting and you just want to get it done so you can have your shot of vodka and pickle juice, but you will need to wait at least 45-60 minutes before snatching.

    If you have done more than 20 pull-ups I recommend waiting 60 – 75 + minutes as your forearms and overall grip endurance will still be recovering.

    Fast and loose will help speed things up.


    I like to do a concentric (upswing) speed switch as opposed to an eccentric (downswing) switch.

    When switching while the bell is descending, you have less time to get the gripping hand out of the way and if you are even one second late and start the upswing, if both hands are on the bell this will be considered a no rep, and we can’t have that!

    Speed switching only really works if you can do the snatch test unbroken. If you are parking the bell then you waist time anyway so it’s not worth the risk.

    If you are doing the test unbroken and with a speed switch then 10L, 10R is the best numbers to stick to as doing more reps only fatigues your grip. You aren’t losing time on switching so there is no benefit in punching out more than ten reps per side.

    The concentric speed switch is faster and far safer in my opinion. See how to perform the concentric speed switch here.

    Wrapping up

    Hopefully there are a few tips in there that will get you those extra couple of pull-ups or snatches you’ve been chasing.

    For further information or guidance on TSC training please feel free to contact me and remember the next TSC is October 31st 2015.

    I hope you all tactically challenge your strengths!

    Tim Almond is a StrongFirst Team Leader from Perth, Australia. He is the owner and head trainer at Box 33, who specialize in strength education and TSC specific programing.

    TSC Results:
    2015 April: Mens Open 1st place
    2014 October: Mens Elite 2nd place

    For more information contact Tim at:

    T: 0402268158
    E: tim@box33.com.au
    W: www.adaptivestrength.com.au


  • Jim Wendler 1:37 pm on October 6, 2015 Permalink | Reply  

    Earn the Right Template 

    I can safely say that this template falls squarely in the “stupid” template region, not far from Idiots Cove.  So don’t use this if you are looking for smart template or like to be cerebral about your lifting. First, let’s discuss where this comes from – the name, anyway.  Years ago, I was talking with [...]
  • Jim Wendler 4:06 pm on October 5, 2015 Permalink | Reply  

    Training: Templates, Sets and Reps 

      People are always looking for absolutes with sets, reps and templates.  There are NONE. The only absolutes lie in the principles. When this becomes embedded in your brain, it allows you to fully realize what you are doing in your training.  I get countless questions that are posed as if they are Sophie’s Choice.  [...]
  • Jim Wendler 3:45 pm on October 5, 2015 Permalink | Reply  

    5/3/1 Beach Body Challenge 

        A couple of months ago I was talking with a friend of mine about what the 5/3/1 “beach muscles” would be. The list was easy to come up with: Legs Traps Neck Shoulders Forearms These obviously aren’t the usual muscles associated with the beach, but I live next to a corn field, so [...]
  • Jim Wendler 4:22 pm on October 2, 2015 Permalink | Reply  

    Beginner Myth 

    Ahhh, beginner gains.   Like an addicts first hit of crack or heroin, nothing can touch the unbridled, massive strength and muscle gains that only an unexperienced lifter can make.  Be careful though – one you pick up ONE WEIGHT, the timer starts.  So you best be ready to commit.  As soon as the first rep [...]
  • Jim Wendler 3:17 pm on October 1, 2015 Permalink | Reply  

    5/3/1 and Women 

    Here are seven basic things we do when we train women or when my wife works with women. For the most part, since they are the same species as dudes, we use this odd, outdated training style that involves lifting weights, doing different conditioning work, mobility, various med ball throws/jumps (scaled for each person).  But [...]
  • Jim Wendler 2:46 pm on October 1, 2015 Permalink | Reply  

    Set Goals and Challenge Yourself Physically 

    The key to any challenge is that performance is the main goal, not aesthetics. I always focus on performance. I believe that when one has a concrete training goal – for example, “press 300 pounds, box jump 45″, and run a 6:30 mile” – training becomes more focused and goals become real. Immeasurable or non-specific [...]
  • Jim Wendler 6:00 pm on September 30, 2015 Permalink | Reply  

    Bench Press – Get Set 

    Of the major lifts, the bench press and the press are always the last to mature. A lifter can enjoy five or more years of steady gains in the squat, power clean, and deadlift but still suffer numerous setbacks, plateaus, and frustration in the pressing game. This is the natural order of the lifting world, [...]
  • Jim Wendler 4:51 pm on September 30, 2015 Permalink | Reply  

    Another Huge Piece of Crap 

    This is the kind of cherry picking science/interpretation we have come to expect in our industry.  This article once again details what a bunch of idiots people believe we are and how short-sighted we are when it comes to fitness/training.  This absolutely drives me crazy – worse than the morons trying to add 200 pounds [...]
  • Jim Wendler 10:00 am on September 30, 2015 Permalink | Reply  

    Power Cleans and 5/3/1 

    First of all, power cleans aren’t that hard to learn. It seems like everyone believes they’re as complicated and  difficult to do as organic chemistry. If that were the case, people    who stock shelves at Home Depot and Lowe’s would be the most    amazing athletes ever. Picking something up and racking it across the shoulders is a [...]
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