I know I’m capable of pressing that Beast, too bad I don’t have one. As a 120lb. I had a friend who suggested Simple & Sinister since I was starting kettlebells for the first time. As part of a campaign to return softball to the Olympic Games in time for 2020, in April 2013, the ISF began a process of merging with the International Baseball Federation to form a new combined federation for both sports,[3] the World Baseball Softball Confederation (WBSC). It’s so simple that many people will “add this or that” and then the program is not really the program anymore. At 42 years old, I am feeling better and moving better than when I was 22! I downloaded it as an audio book, and have listened to it twice. The programming is dead on. Serious results! To say that I love to train would be an understatement. Avoided the Christmas gut spread… on Friday I set new PRs for my 5km run and pullup ladders. —George H. Bristol, Colonel, USMC (retired). Needless to say, I let myself go over the years. A big part of the documentary is the price American society is paying for not focusing on physical education […], Training has always been a passion of mine, actually it’s been more of an obsession. Great investment for coaches and practitioners alike. I had previously pressed the same bell 2 or maybe a sloppy 3 reps while fresh. Big Brute : des aspirateurs aux performances de niveau industriel à votre portée. TGU 40kg 10 reps in 16:48. Rather, the entire book applies EQUALLY to women and men, with differences noted as applicable. By the end of the 8 weeks, the 24kg seemed like a toy, and I was mixing in a healthy amount of swings and get-ups with the 32kg, well on my way to the “Simple” goal. …The results were impressive. It’s a concise read, with so many pearls. Was completely comfortable at my SFG re-cert 3 weeks ago—an easy snatch test, strength to spare in my presses, no ripped skin all weekend, and I have never felt more mobile and conditioned for anything. The ISF organizes and conducts world championship competition in women's & men's fast pitch, junior women's & junior men's fast pitch (19-and-under), women's, men's & coed slow pitch, and women's & men's modified pitch. Despite the fact that I have cut out all of the long slow runs that the Army is so fond of. My body moves better and feels more durable. It is also known by its English name, the World Underwater Federation, and its Spanish name, … Today I got 4 C+P on the left side and 6 on the right! I am often frustrated by the typical exercise books that show the start and end position and say, do this. I’m feeling more solid in the back and shoulders too. I’ll be honest—when kettlebells first arrived on the scene here in the USA I was already a successful trainer with my own gym. My pants are loose in the waist and my shirts are tighter in the shoulder/chest area. Unfortunately, old [bodybuilding] injuries had come to light… I had to get surgery and take 3 to 4 months off training completely and slowly build my core back up. I had entered a 90-day competition and was looking for an exercise program that was the most effective in terms of results and efficient in terms of time. Muscle has definitely built up in my shoulders and back….butt too. www.sgambato-ski-shop.fr Votre spécialiste du ski depuis 60 ans : 3X sans frais, livraison Express, Franco de port dès 150€ d'achat! Everything is much crisper with my technique. Oh, and the stretches and breathing leave me feeling like a superman. Old rugby injuries, especially in the shoulders, lower back, and wrists, have improved immensely with the TGU. I found I could squeeze it in different parts of the day and not miss a beat. Willkommen in unserer Community! My get-ups have gotten progressively easier and my shoulders feel like solid granite rocks now. The results really translate into everyday life and I am really noticing differences in everything from getting out of a chair to playing with my kids. =). Suivez l'évolution de l'épidémie de CoronaVirus / Covid19 en France département. I now move the 32kg bell around with ease. Pavel has done it again. …The results were impressive. I really didn’t want them to be that effective a tool, as it required rewriting a lot of our programs and protocols. The only other training I did was running and I could really feel the extra power in my stride from the kettlebell. Pavel’s Kettlebell: Simple & Sinister is just that: An incredibly simple guide to creating sinister workouts that really work. My girlfriend followed S&S for 2 months 5-6 days a week… Without pulling a single deadlift for 2 months she increased her 3RM by 25lbs. The goals, while seemingly far out at first, become very obtainable if the user remains honest to the program. Like most in my profession, I have been open to trying anything that works. A new classic by Pavel. Overall GPP is vastly improved. I started back on my journey not losing sight of my goal, which now was to become sinisterly strong. We would like to show you a description here but the site won’t allow us. …Pavel’s latest work Kettlebell Simple & Sinister meets [the need for programming] head on covering not only the theory behind kettlebell training, but narrowing the programming down for you to two simple exercises and progressions, that require only a couple of kettlebells. Que vous partiez pour une randonnée légère ou un trek en montagne, vous trouverez forcément la chaussure de rando qu'il vous faut sur Snowleader ! Traps, lats, and trunk musculature also noticeably developed during this time… Note that I had been working kettlebell swings and TGU’s weekly for a year with moderate-heavy weight and low reps prior to starting this program. The conditioning has carried over very well to sparring, both stand-up and rolling (Muay Thai and BJJ), and some of the younger guys (I’m 52) have started saying things like, “Man, you’re strong as hell.”. We would like to show you a description here but the site won’t allow us. If I had this snappy book in my hands at the time, my training would have been different. I’ve put a couple pounds on the scale while still leaning out, I’m at 185 pounds on a 5’6″ frame and feel solid and strong. While slight, I can for sure feel the “fighter” type strength this program brings. A great starting point for the beginner as well as the intermediate or advanced practitioner who wants to really dial in his game. For selfish and aesthetic gains, my frame has added a lot of quality muscle as well, going from 200 up to 210 with no change in body fat. I’ve been doing S&S for about two months. Pavel Tsatsouline has written Kettlebell Simple and Sinister, which is likely the best book on this topic. I should have put a tape on my forearms, as they seem to have grown significantly. The ISF is planning to build an ISF Hall of Fame & Museum at its world headquarters in Plant City, Florida, USA. I’m 50 this year and have never been stronger in my life. If you can complete the program with the 32 you are in a good place. The program is short and refreshing but is densely packed with hard work. For the last 38 years, I served in the United States Marine Corps as a Force Reconnaissance Marine and Marine Corps Special Operator. The International Softball Federation is the international governing body for the sport of softball with its world headquarters and training centre at Plant City, Florida. It brings me back to the beginnings of my kettlebell journey while at the same time sharpening my focus up for the great road ahead, all with this simple cannonball with a handle and some serious smart principles. ), I have been doing S&S pretty much as written (plus one set of pullups) for about six weeks. This is a great book and an excellent workout! Kettlebells were not featured in my musclebuilding routines years ago. I first read Simple & Sinister several months ago. I’m confident that you’ll love it just as much as I do! It became very clear while earning my Level One that the swing and get-up are the foundation of kettlebell exercises, Yes there are many more exercises and complexes, but all one really needs is to explore and dive deep into the swing and get-up. Stripping away any fluff, he gives a no-nonsense, high-value program that brings outstanding results. I’m consistently getting stronger and my body fat % keeps going down. Thanks Pavel, you’ve given me a new lease on life. There are 39 countries and dependent territories. 10 get-ups in 10mins with the 32 this morning and 5min 10×10 two-handed swings…  I’ve noticed moving from the 24 to the 32 has added a lot more dense muscle and my grip strength has rocketed. What would I tell members of my Special Operation Brotherhood? Buy this book. —Chad Waterbury, M.S., author of Huge in a Hurry. Only what really works and counts is carried forward. (Should I just work in the 32kg now?). In addition, drinking caffeine, consuming capsaicin-rich hot sauce, fidgeting, and climbing the stairs are ways to burn calories without much time or effort. That day was a bad day and late that night I grabbed the kettlebell and did a 5min press workout (54321 method) because I felt guilty for not working out. You don’t need it. Results so far: I weigh the same but am clearly leaner and carrying a bit more muscle. When I went to do my rep with 44kg, it felt easy (felt like 36kg). The only other training I did was running and I could really feel the extra power in my stride from the kettlebell. Bodleian Libraries. I managed to swing my 32 for 100 reps without setting the bell down last Saturday. I did exactly what the book said for 2 months and obtained the “Simple” standard. Buy this book. I had done much research and knew kettlebells were the way to go and that Pavel was the guy for kettlebells. Simple & Sinister will achieve all of the above while leaving you plenty of time and energy to do your duty, your job, practice your sport, and have a life. Ultimately, got my first 48kg get-up after 10-12 S&S sessions. These goals have taken several forms. The carryover to my job has been extraordinary. Monipuolisesta tuotevalikoimastamme löytyy ammattilaisille suunnitellut tietokoneet, elektroniikkalaitteet sekä kodinkoneet. Real results for real functional strength. Simple & Sinister will forge a fighter’s physique—because the form must follow the function. —Peter Park, strength coach for Kelly Slater and Lakey Peterson (surfing), Giancarlo Stanton and Jason Kubel (baseball), Xavier Henry, Derek Fisher and Greivis Vasquez (basketball), Chad Reed (motocross), Lance Armstrog (cycling). I randomly pressed a 44kg kettlebell 5 times on each side AFTER an intense training session. His text is both Spartan and comprehensive, and goes into enough detail to allow the reader to really understand the techniques. Inductees include players, coaches, umpires, and administrators (plus individuals in the Meritorious Service category). [5][6], The ISF Medal of Honor was first awarded in 1990.[7]. No one coalesces experience, science and top-notch writing better than Pavel, and this terrific book is proof. Everything from neck to calves is noticeably denser and thicker. Jetzt online gedenken. Hier kannst Du Dich mit anderen Eltern und werdenden Müttern und Vätern über Vornamen und Elternthemen austauschen. This is a fabulous book… Following this program alone, I went from doing a TGU with a 16kg to doing one with a 24kg. A former rugby player, I was conditioned to participate in a, now with hindsight, rigid lifting program. décès, hospitalisations, réanimations, guérisons par département I started doing the [old] PM program and cleaned up my diet drastically. I feel amazing…. The book never deviates from its intent and the writing and pictures are characteristically engaging, witty and inspiring. When I retired in August 2013, the first e-mail I received was from him. You would be hard pressed to find two exercises that better hit those three qualities than the swing and the get-up. My 2-mile APFT run time has also stayed consistently at a 13:20. I decided this would be my post-cert approach for as many months as it takes to get really strong. The convenience of such and effective workout in your living room has got her hooked. Pavel clearly outlines how to build full body strength and mettle without any wasted time or energy. Pavel’s genius is making the complex simple, and, as he did in his classic first books that inspired and motivated us all to become better men he does again in Simple & Sinister. He’s the best in the world at creating easy-to-read books that are both captivating and informative. By this time Simple & Sinister had come out and I read the book extensively. —Dunte Hector . She started swinging the 8kg and is now is using the 16kg, get-ups went from 4kg to 12kg. Sag Deine Meinung. I’ve been waiting for this book for more than a few years and it doesn’t disappoint. Aandelen Koers Vorige +/-+/- % Hoog Laag Volume Tijd; ABN AMRO BANK N.V. 9,586: 9,404 +0,18 +1,9%: 9,596: 9,352: 3.678.553 Now, as I work in the private security sector and engage in my main passion of backcountry predator hunting, I realize that following what I have just seen in this book will serve me well on this next leg. I have known him for years; had him train all of my Force Reconnaissance Marines when I had Battalion command; and trust him implicitly. Unbelievably simple, yet the workouts and work that can be derived from this is absolutely sinister. I’m in my 6th week. I have many of Pavel’s books, and this is hands-down his highest quality publication so far. I bought my 32 back in November, and before I started S&S I could get 1 press with my left and 3 with my right. The specific training […], In June 2003, I was injured during my apprenticeship to become a truck driver. Nominees are considered by the ISF Hall of Fame Commission. —Dave Draper, Mr. America, Mr. World, Mr. Universe. In case anyone wasn’t sure yet, this system works. Simple—yes, easy—no. If you are not new to them, but like me, have had trouble finishing programs then this is THE book for you. Combien de temps vous reste-t … Le mercredi 24 février 2021, le nombre total de cas est de 3 608 304, le nombre de guérisons est de 226 230, le nombre de décès est de 84 610 Le taux de mortalité est de 2,34%, le taux de guérison est de 6,27% et le taux de personnes encore malade est de 91,39% Vous trouverez des graphiques ci … Community Triff andere Eltern. My job was fairly simple: hunt down and eliminate the enemies of our great nation. I found this especially useful for the “high milage frame”  (lot of years wrestling and MMA). Over the years, Pavel has stayed in touch with me while I was deployed; his advice has always been on-point to me— particularly when I was hit and recovering from an IED. I put on some muscle, especially my back, and felt a lot more solid through the mid-section, especially when I started working with the 32kg. The Bodleian Libraries at the University of Oxford is the largest university library system in the United Kingdom. Certainly got more dense around the back and shoulders. Attaining the “Sinister” level as written is going to turn me into an Android. The national governing body for softball in each of the countries listed below is considered to be a member of the ISF. Despite this obsession, it’s important for me to have a goal or at least an objective. To me and others who like variety, it is a great training plan that helped me plug some gaps in my tension and strength and was a nice break from more aggressive training programs. Keep in mind that I didn’t practice pressing—this was simply a result of heavy get-ups. Simple & Sinister will give you the strength, the stamina, and the suppleness to play any sport recreationally—and play it well. Well, 3 weeks ago I jumped into S&S with a 24kg bell and I can’t believe the results already. without training the deadlift! —Daniel Markert, military officer, Silicon Valley Barbell military press up 10 pounds, deadlift is floating up. As usual, Pavel is unafraid to break new ground and refine and recraft his basic material; stripping it down to its bare essentials. Simple & Sinister will prepare you for almost anything life could throw at you, from carrying a piano upstairs to holding your own in a street fight. Pavel’s latest book has been a game changer for an old paratrooper. Great eye opener for a creature of habit like myself. If you use the kettlebell, you need this book. My wife is 6 months in on the program. I have only taken 1 day off since starting (which amazes me now that I think about it). Check out the HealthStatus program based on HIIT and add this to your routine. All you need is a kettlebell and your mind, muscle, bone, blood, and the heart that pumps it. I’m on my second pass through and I will definitely do a third. Over the past two years I have been converting my workouts over to kettlebells, primarily in the form of double front squats, deadlifts, C&P’s, TGUs, etc. Weird one to mention but… my glutes are much tighter now. Kettlebell: Simple & Sinister is truly a difference maker. SLD.TLD 00a.london 00b.london 00c.london 00d.london 00e.london 00f.london 00g.london 00h.london 00i.london 00j.london 00k.london 00l.london 00m.london 00n.london Joe Defranco refers to the feet, core and hands as the “strength infrastructure.”  The idea is that any athletic movement requires power transfer from the legs (through the feet), through the core, and into the hands. I have been using 24 and 28kg bells, purposely going light with slow progression. The instructions are crystal clear. My grip is out of control and my hips feel quick and strong. No matter how many times I have read your material, I still learn new things with every book. Working the 28kg into my swings and getups at 60-80% of the time. It’s like medicine for the soul swinging those hunks of iron each day. of Summer Olympic Intl. There are members from every continent in the world, except Antarctica. Finden Sie hier Traueranzeigen, Todesanzeigen und Beileidsbekundungen aus Ihrer Tageszeitung oder passende Hilfe im Trauerfall. [4], The ISF Hall of Fame has inducted members every other year since 1981. Every practice the TGU time goes down without frantically rushing, every practice some swing parameter (volume, density, weightt) goes up. Bewerte Namen. and went down to 23% BF and felt great. I’ve been doing it for two straight weeks now, and have only taken Sundays off. But kettlebells cannot be ignored. She is a mom, career woman, runner, martial artist and this is the first strength program that she has been able to plug into, stick with in a very long time. Thanks! If you’re already a fan of kettlebells, if you’re a fan of strength culture, in Simple & Sinister you will hear what you’ve heard before… in a refreshing, new and simplified way to reassure you that you’re already on the right path. The International Softball Federation is the international governing body for the sport of softball with its world headquarters and training centre at Plant City, Florida. …S&S definitely builds the promised fighter physique, my legs and chest feel a little smaller than when I began, but my torso and forearms seem to be knotted with muscle. Hit 100 one-arm swings with 48kg in 5 min 2 weeks ago. 24kg is getting pretty light these days! I feel better overall. I’m always fascinated to witness great coaches in action and how they actually teach. I have been training with kettlebells for 3 years now and this is by far and away the best program I have ever followed. Sgambato-Skishop.fr, spécialiste du matériel de ski depuis 60 ans ! I can do more with less gas in the tank. I have lost weight and I am much STRONGER! 1,131 Followers, 637 Following, 901 Posts - See Instagram photos and videos from David Berger (@davidbergerberlin) So I cranked out 4 reps with each arm. I plan to revisit this training program from time to time for 8-12 week training blocks to continue to make progress. The end result is a dynamic, whole-body exercise routine that incorporates cardiovascular, resistance, and range-of-motion training into one workout. The funny thing, is I don’t want to stop. Voting is conducted at the biennial ISF congress. This coincided with the holiday season, so if anything I ate worse and drank much more than I usually do. I was a soldier and a high school football player. Auf der regionalen Jobbörse von inFranken finden Sie alle Stellenangebote in Nürnberg und Umgebung | Suchen - Finden - Bewerben und dem Traumjob in Nürnberg ein Stück näher kommen mit jobs.infranken.de! I feel great after working out with the S&S. I’ve been very pleased with S&S. The result was three broken vertebrae, a broken pelvis, and both legs broken all the […], COURSES: KETTLEBELL | BARBELL | BODYWEIGHT | FOUNDATIONS, CERTIFICATIONS: KETTLEBELL I | KETTLEBELL II | BARBELL | BODYWEIGHT, SPECIAL EVENTS: PLAN STRONG™ | STRONG ENDURANCE™ | SECOND WIND, Strong Endurance in Schools to Strengthen the Next Generation, From Wheelchair to Sinister: The Importance of Mental Strength, How to Improve Your Performance by Rebalancing Your Body: A Lesson from a World Record Strongman, Bench Press More by Optimizing Your Bar Path. Despite the rigors of airborne ops and deployment related injuries I feel great and have many years left. I have pressed it before for 1 shaky rep each arm 3 times in the past. 28kg x 5, 32kgx 4, 36kg x 3, 40kg x 2. Now to become sinister. —Timothy DiFrancesco, Head Strength & Conditioning Coach, Los Angeles Lakers. Those dependent territories compete separately from their "parent" country. With the certification behind me, I once again revisited Simple & Sinister. The ISF considers some dependent territories, such as the British Virgin Islands, to be "countries" for the purposes of international competition. I ramped it up about it about 5 months ago and have been dialing in on the S&S program. I worked my way up to where I am now easily doing 5 get ups on both sides and 100 one arm swings with the 40kg kettlebell. Livraison Gratuite dès 99€ ! No more soreness or tightness or feeling bulky and awkward either. The ISF organizes and conducts … It is as the title states: simple and sinister. Especially without scrutinizing and exploiting any grey areas where I could modify the programming to suit my tastes. Antworten zum Kaufen, Verkaufen und zu Ihrem eBay-Konto finden oder weitere Hilfe anfordern. If you want to get stronger and fitter, GET THIS BOOK! Scoring a 300 on the APFT is now my new normal. I have always had a lot of trouble sticking with a program for any length of time. in 90 days!!! What would I tell anyone who wants to get fit, resilient, and better prepared for life’s challenges? Where I used to be soft and mushy, I am now soft (still have some fat to lose) but with a layer of hard steel underneath. The ISF is a non-profit corporation recognized by the International Olympic Committee (IOC) and SportAccord (formerly the General Association of International Sports Federations).. Yritysasiakkaanamme saat sujuvaa palvelua sekä joustavat maksuvaihtoehdot. Do this. However, I was always nervous to stray away from traditional methods of lifting more out of habit than anything else. Between S&S and The Naked Warrior I am in the best shape of my life. Following the Simple & Sinister program and eating just halfway smart, I have dropped over 50lbs., weighing in this morning at 193. After about 5 months of PM and the diet change I had lost about 20lbs. Specific, to the point instructions of what TO do and what NOT to do leave no question about how to institute this program and what it can do for you and why. Moving up to the 32kg. If all an athlete does is focus on those elements, he will be in a good spot. But as I poured over the pages of this new manual, I am constantly reminded of this incredibly capable man’s work ethic, ability to produce results, and genuine passion for giving the professional what he wants and needs to maintain high-end levels of performance. Leaning out pretty well, I can see pretty good definition of abs, seratus and obliques. Loja online de animais de estimação Zoomalia. I began with the 16kg bell and after some soreness from the surgery and months of persistence I began feeling strong again. Auf der regionalen Jobbörse von inFranken finden Sie alle Stellenangebote in Bamberg und Umgebung | Suchen - Finden - Bewerben und dem Traumjob in Bamberg ein Stück näher kommen mit jobs.infranken.de! The ISF provides the official playing rules for international competition including: Olympic Games, world championships, regional championships, regional games and other sanctioned competitions. My back is stronger than it’s ever been, neck and shoulders too, and lats are also much stronger and bigger. Been using my 24kg for both the swings and get-ups and here is what I’ve noticed as benefits: Again, still VERY pleased with this program so far. Within Kettlebell: Simple & Sinister, you won’t find rambling text and obvious directions; Pavel cuts through all that, and instead details the “secret” cues you need to use the kettlebell safely, effectively, and with precision. One of the benefits of this plan for variety junkies is that you can not screw this up or mask lack of progress in variety, because there is none, the results just come. Pavel has done it again! I just purchased a 28kg bell this morning, as the 24kg bell feels as light as the 16kg bell. (Authors note: I am in no way affiliated with StrongFirst and have nothing at all to gain from my review. I made no real changes to my diet but I have observed weight loss of a couple pounds. I have noticed an increase in my double front squats and C&P’s, never mind the snatches, on my free workout days (guess I will never fully break the habit of slightly doing more than I should). TGU programming is a masterstroke. Jammed packed with the great nuggets of knowledge he is famous, for I can read this book over and over again and get something deeper out of it each time. Started with 32kg and met the goals after just 4 sessions; moved up to 40kg and the get-ups were no issue but the swings were humbling. There is a lot of complicated programming out there. The effects of the previous day’s efforts seem to melt away some time in the afternoon and I feel fresh and ready to go again in the evening. What I have told them for years: buy this, do it and just grind it out and it will keep you alive. It includes the principal University library – the Bodleian Library – which has been a legal deposit library for 400 years; as well as 30 libraries across Oxford including major research libraries and faculty, department and institute libraries. I did Simple & Sinister for 8 weeks. Tous les décès depuis 1970, évolution de l'espérance de vie en France, par département, commune, prénom et nom de famille ! on my 5’6″ frame. I improved my cross-country ski race time in biathlon competition by 17% in the 10km sprint and 25% in the 12.5km pursuit in two months. We have more kettlebells than we have dumbbells or barbells now! I started with a 20kg for all movements and met the standard of 5 min for the swings and 10 minute for the get-ups, but could only perform a couple of sets with the 24kg. There are 12 member countries and dependent territories. I am 46. I have emphatically recommended this book to my friends and training partners and they also are reaping its benefits. I especially like how women are not a “by the way this can apply to you too” note. Prior to the cert in April, I read the book in its entirety twice and have read several sections many times over. I was training for the SFG Level One certification and thought it would be a good reference guide for my training and preparation. Strengthen Our Youth I currently teach at one of the best physical education schools in America. I have a quick WTH story to share. I have been doing S&S four times a week, one day of a free workout, and then Uechi Ryu Karate mixed in as well. S&S is just the sort of “do this” program I needed to stay focused and get results. Never thought I would be so excited to refer to myself as “simple”. You won’t get massive quads and giant “guns,” but you will develop the Spartan look. and have 8% BF. I now weigh 150lbs. You will see results as long as you follow the program. I have just too many good things to say about Pavel’s new book. They are too effective and now our programs reflect that. If you are a serious athlete, Simple & Sinister will serve as a perfect foundation for your sport-specific training. I would recommend this book to anyone who is looking to get stronger and has minimum time to work at it. Die Plauderecke bietet allen Besuchern von Baby-Vornamen.de einen Ort, um ungestört über schöne Vornamen, die Schwangerschaft oder andere Dinge zu plaudern. Even though I have been doing essentially the same practice for eight weeks, I know I’m scratching the surface of where this program will take me. The ISF sanctions regional championships and provides technical support to Regional (Multi-Sport) Games. I had been coming off of a long hiatus from my bodybuilding days. I started in January carrying 245lbs. This program is great for beginner or advanced levels. —Bret Contreras, author of Bodyweight Strength Training Anatomy. The book delivers what it promises. I am in my fourth week, and have noticed much improvement in my work capacity. S&S may not have directly helped me achieve my goals, but it put me in a place where I can now attack them. I just wanted to say a massive thank you for your Simple & Sinister book. Don’t mistake “simple” for “basic.”  The instruction in this book is exactly what you would learn were you to train with Pavel himself. Kaikkea mitä yrityksesi tarvitsee. In August, I accomplished the “Simple” goal. Great program for women! Everything—legs, core, shoulders, arms, etc.—all of it is harder and stronger. 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