A 3-Step Warm-Up Quickie
A 3-Step Warm-Up Quickie
Let's make the warm-up more than just breaking a sweat. If done properly (and in little time) it'll prepare you for the work to come.
The Best Lower Body Warm-up Ever!
The Best Lower Body Warm-up Ever!
Don't skimp out on a warm-up to only tweak your back squatting 135. I know from experience.
Top Nutrition, Training, and Lifestyle Tips for Wrestlers
Top Nutrition, Training, and Lifestyle Tips for Wrestlers
The name of the game is to be the best you can be. These tips will get you there.
Utilization and Progression of the Romanian Deadlift in Baseball
Utilization and Progression of the Romanian Deadlift in Baseball
Hitting requires an athlete to hinge and load their rear leg. Pitching requires a slight hinge and load in their rear leg prior to delivery. Defensive players need to be able to get into an athletic position to move efficiently and decisively to a ground or fly ball. RDL your athletes!
The Beauty of Quiet Technique
The Beauty of Quiet Technique
If you're looking to be strong, improve durability, and look better, quiet technique will get you there with less wear and tear. Here are implications and executions of this technique using a variety of exercises.
12 Tips for a Stronger, Safer, More Efficient Bench Press
12 Tips for a Stronger, Safer, More Efficient Bench Press
Lifting, and the bench press for that matter, is not rocket science, but you do need to use your brain. Use these twelve tips to fix your damn technique and showcase all of your strength.
Never Pull a Hamstring Again
Never Pull a Hamstring Again
The training we perform off the field (eccentrics and isometrics) can add to our hamstring robustness to keep us in the game longer.
Utilization and Progressions of the Hip Thrust in Baseball
Utilization and Progressions of the Hip Thrust in Baseball
Hip thrusts are my go-to exercise for minor league baseball players to improve strength and acceleration. Here's a typical progression I use for my players. And no, we don't load this movement at the start.
Bicep Barbell Finisher: Countdown Sets
Bicep Barbell Finisher: Countdown Sets
Many of my clients have a love/hate relationship with this finisher technique. Use it for other body parts, too! Here's what to do...
Hanging Hamstring Raises to Improve Explosive Performance
Hanging Hamstring Raises to Improve Explosive Performance
Looks easy, but you'll have an entirely different opinion once you or your athletes give it a try. Remember, an athlete is only as strong as the weakest link, especially related to relationships between sprinting and the posterior chain.
Never Let Go
Never Let Go
Grip sport events to help powerlifters quit dropping their deadlifts.
Do Plyometrics Make Athletes Stronger?
Do Plyometrics Make Athletes Stronger?
It depends. Here's what the studies are suggesting.
Sumo Deadlift to Move Faster
Sumo Deadlift to Move Faster
An exercise that has you work more from the hips, abs, and glutes will undoubtedly help you move faster. Here's how to perform and program sumo deadlifts.
Two Weird Shoulder Exercises to Try This Offseason
Two Weird Shoulder Exercises to Try This Offseason
You're a big dog now and the good ol' days of TWO heavy pressing days per week won't work anymore. So, what's the answer? My answer is to train shoulders specifically in a predetermined offseason with these weird exercises. They work!
How I Teach the Squat
How I Teach the Squat
Everybody learns differently. Using five easy steps, this is my way of teaching clients and seminar attendees how to execute a squat.
3 Plateau-Busting Accessory Exercises
3 Plateau-Busting Accessory Exercises
Sometimes it's just not enough to deadlift to make the deadlift stronger. More than likely, we have to add supplemental movements to build our deadlift, the bench press, and standing overhead press.
5 Tricep Exercises for Size and Lockout Strength
5 Tricep Exercises for Size and Lockout Strength
The basics build strong and big triceps, BUT it all depends on how you execute them. I've got some tricks up my super tight sleeves.
Get Jacked Arms Without Wrecking Your Joints
Get Jacked Arms Without Wrecking Your Joints
Big arms and achy joints don't go well together. With achy joints, you'll soon be struggling to grip a pencil, let alone a dumbbell. Say goodbye to ego hump sets.
12 Exercises to Build Massive Triceps for Your Bench Press
12 Exercises to Build Massive Triceps for Your Bench Press
If you're looking to have massive arms, a respectable bench press, and just fill out that elitefts T-shirt, these should get you well on your way.
Ditch the Dumbbells for Delt Training
Ditch the Dumbbells for Delt Training
I’m not going to say that dumbbell laterals don’t “work,” but at some point, you might want to consider spicing up your delt training with a little variety—ditch the dumbbells and opt for cables.
5 Exercises to Never Take Out of Your Program
5 Exercises to Never Take Out of Your Program
The five exercises I have chosen will not cause overuse injuries as the heavy compound movements can. In fact, if you keep them in weekly, you'll prevent injuries.
6 Foundational Movement Pattern Variations
6 Foundational Movement Pattern Variations
If you're not spending time with each of these patterns weekly, you're leaving gains on the table.
An Underrated Training Tool: Timed Deadlift Sets
An Underrated Training Tool: Timed Deadlift Sets
You can only set 60-second rep records in the deadlift for so long before you experience burnout and injury. Here's how to increase your reps without the burnout and injury.
5 Exercises to Improve Back Strength in the Deadlift
5 Exercises to Improve Back Strength in the Deadlift
There are a ton of great back exercises to choose from, but what exercises translate to more pulling power? More specifically, what exercises bring up weaknesses found in your erectors, lats, and rhomboids?
7 Intermediate Bench Hacks
7 Intermediate Bench Hacks
Pick one or two of these hacks, run them for about two months, and see where it takes your bench. Hack #4 was a tremendous help getting my raw bench to the best it's ever felt.
6 New Uses for the Safety Squat Yoke Bar
6 New Uses for the Safety Squat Yoke Bar
The SSB is quite possibly the best bar known to man. FYI, this article isn't meant to sell you the SSB, but we've had so much success with this bar; it's hard not to share our experiences with it.
Randomized Band Shoulder Press Benefits
Randomized Band Shoulder Press Benefits
Do two to three work sets at the beginning of one of the weekly upper body training sessions while the nervous system and muscles are fresh.
3 Tweaks Your Squat Needs
3 Tweaks Your Squat Needs
Without a doubt, there are some things you need to pay attention to when performing and coaching squats across the board. I will list them here.
Three Phase Offseason Bench Protocol to Replace Dynamic Effort Waves
Three Phase Offseason Bench Protocol to Replace Dynamic Effort Waves
Following these phases, there seems to be, on average, around a five to seven percent increase in 1RM bench by the end of phase two, with a further increase after phase three.
The Most Underrated Exercise You’re Not Doing for Shoulder Health
The Most Underrated Exercise You’re Not Doing for Shoulder Health
Do your shoulders hurt at the bottom of the bench? If so, what are you doing to fix it? This exercise may help.
Bench Press More Weight
Bench Press More Weight
Watch this 4-part video series to learn everything from the technique of the movement to more advanced methods like overload training.
Band Exercise Index
Band Exercise Index
An in-depth analysis of band movements I heavily depend on for augmenting my physical prowess on the mat, and for any athletes I coach irrespective of sport.
Down with the Decline?
Down with the Decline?
If you decide to embark on the decline press, for whatever reason, regardless of whether or not the pursuit is to target these particular fibers of the pec, you may want to consider alternate options.
Make Your COVID-19 Training Better
Make Your COVID-19 Training Better
Let’s go over the different categories of at-home training that you can begin adding to your routine right now: Bodyweight Training, Make Light Weights Feel Heavy, and Get Create and Go Outside.
11 Medicine Ball Exercises to Improve GPP
11 Medicine Ball Exercises to Improve GPP
You down with GPP? You know, General Physical Preparedness. If not, it's time to get back in shape to dramatically and positively affect your total strength. You can start this process with a medicine ball.
Shoulder Saver Bench Warm-up
Shoulder Saver Bench Warm-up
Since starting this recovery routine, that I do on both of my upper body days per week, I have had far less pain and nagging injuries. Save your shoulders!
Beginner Gains for Advanced Lifters
Beginner Gains for Advanced Lifters
Here’s how you can quickly jump through your current plateau and advance to the next stage of strength.
All I Need Is One Bar
All I Need Is One Bar
Many of my online clients and members of my gym don’t have a squat rack or bench at home, unfortunately. However, many of them have access to a barbell. Are you in this same predicament?
Anchored Band Squats for Unmatched Quad and Glute Power
Anchored Band Squats for Unmatched Quad and Glute Power
A cluster 6-second pause execution as Dr. Serrano demonstrates with patients in the video combines to create excellent conditions for muscle growth and body fat loss at the same time.
Bodyweight Training for Lower-Body Strength and Power
Bodyweight Training for Lower-Body Strength and Power
We should not lose sight of the benefits that bodyweight training provides. Take a break from the barbell and machines and try Prison Squats, Nordic Leg Curls, Jump Squats, and Jump Tucks for newfound strength and explosiveness.
WATCH: Equipment Feature — Spud Inc. Econo Triceps and Lat Pulley
WATCH: Equipment Feature — Spud Inc. Econo Triceps and Lat Pulley
This item is one of the most cost-effective ways to add a ton of variation to your training and enable you to perform a greater number of exercises.
Drag Those Gym Closure Blues Away
Drag Those Gym Closure Blues Away
I see lots of bands, bodyweight exercises, and lightweight information, which is all great, but in my opinion, sleds are right up there. I can train every body part with one sled.
Bare Bones Bodybuilding
Bare Bones Bodybuilding
This article is not about the bands or weights but HOW you use the bands or weights. You can use these 12 techniques to keep your workouts fresh and keep your sanity without going to the gym.
Endless Sled Dragging Variations That Will Dramatically Improve Your Performance
Endless Sled Dragging Variations That Will Dramatically Improve Your Per...
Get your ass out there and start dragging some sleds! It's not as much of a drag as you think it is. With 22 variations to get you started, the possibilities are truly endless.
3 Workout Mainstays in Every Home Gym
3 Workout Mainstays in Every Home Gym
It's in these moments, we wish we would've put a little more energy and cash into our home gym. Here's how to start small yet smart.
Explosive Strength and Plyometric Options for Upper Body: How and When to Implement Them
Explosive Strength and Plyometric Options for Upper Body: How and When t...
Speed is king, right? Then you'd better train it. I have some medicine ball throws to get your athletes up to speed. Make sure those movements are crisp and fast! Go, go, go!
Emergency Home Gym 101
Emergency Home Gym 101
We are on a budget and in a hurry and we don’t have the space, we just need stuff to press, hoist, lift with and not break the bank.
Home Gym Essentials on a Budget
Home Gym Essentials on a Budget
Here are my top budget-conscious choices for an extremely effective home workout.
Six Reasons Athletes Need to Use Sandbags
Six Reasons Athletes Need to Use Sandbags
Yes, sandbags. Nothing new for many coaches but always used as a tool when “better” training implements weren’t available.
Bodyweight Training for Upper-Body Strength and Power
Bodyweight Training for Upper-Body Strength and Power
This split is customizable, flexible, and effective in helping to build and maintain lean muscle mass. Not to mention, you don’t have to have a pricey gym membership in order to see results.
100+ Stay-at-Home Workouts and Exercises
100+ Stay-at-Home Workouts and Exercises
Can't go to your normal powerlifting gym right now? We've got you. Here's every resource (well over 100) we have to keep you training effectively with minimal equipment.
WATCH: 17 Band Exercises Powerlifters Can Do at Home
WATCH: 17 Band Exercises Powerlifters Can Do at Home
Life gets hectic with viruses, gym closings and holidays, work, and travel, but that doesn’t mean you can’t get some training in.
6 Conditioning Finishers for New Personal Training Clients
6 Conditioning Finishers for New Personal Training Clients
Here are six conditioning finishers that I’ve used to help clients to end tremendous sessions but also give them swift kicks in the asses, coming back for more.
230 Max Effort Variations You Can Do With 1 Bar
230 Max Effort Variations You Can Do With 1 Bar
If you think having one bar means you can't do max effort variations, you're wrong. It's time to think outside of the box. If you can't, no worries! I already have, and I came up with 230 variations you can use with a straight bar. No specialty bars required!
Kettlebell Compounds for Conditioning
Kettlebell Compounds for Conditioning
These multiple-movement sequences link a variety of kettlebell exercises for a full-body, more brutal and effective workout that can be done anywhere.
12 Upper-Body Blast Strap Variations
12 Upper-Body Blast Strap Variations
Anchor this suspension system and you instantly have at the very minimum, twelve exercises to train back and shoulders.
Best Training Methods for Biceps Growth
Best Training Methods for Biceps Growth
In this 5-week program, I include training modalities that your biceps respond to by growing. We'll cover peak contraction, isotension, giant sets, extended sets, plus a great bonus finisher to encourage a biceps stretch!
Loaded Carries for Box Athletes
Loaded Carries for Box Athletes
Loaded carries are so effective that you won't find one program that we offer that does not include them on the regular.
8 Lightweight Exercises for a Massive Shoulder Pump
8 Lightweight Exercises for a Massive Shoulder Pump
A large amount of blood into the shoulder feels great, and over time will help them to round out. These eight exercises are easy to do anywhere, and they work great for extra workouts. Here are three shoulder workouts to get you started.

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