The gym owners you are going to hear from are from places similar to where you train or have trained. None of these gyms are the big-box gyms that thrive off of selling thousands of memberships for $10.00 a month.
This 6-week cycle is for the beginner and intermediate lifter who has reached a plateau. You’ll rely on core, plyometrics, and squats to achieve a new max.
Whatever side of the fence you’re behind, you should train the deadlift sumo AND conventional. Why? They work synergistically to get you strong while minimizing weak points.
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.
The last time I had the opportunity to train a Division II collegiate football team, I produced their first winning season in five years. The main tools I used were a measuring tape, masking tape, and string.
As with any purchase you make, your dollar is your vote. Before you hire an online coach, I ask you to do your research and discover what it is you’re searching for.
Anyone who’s actually said this and FELT this lack of power knows how frustrating it can be: Despite the EBP nerds saying, “Well, the hip is extending, so the glute must be firing.” If you have felt the empty feeling, you know that you’re not firing on all cylinders.
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.
There’s no way to put up impressive numbers if you can’t get the bar off your chest or you’re stalling halfway. Let’s get back to some bench press basics.
Women’s health is being ignored! Birth control is handed out like candy for trivial conditions such as acne. Although you may find some a symptom disappear short-term, remember you’re not fixing anything—you’re just putting a temporary Band-Aid on your health.
The only way I know how to explain this concept is by retelling the familiar story of Priorities and a Jar. What are you filling your empty jar with?
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.
Don’t create a mental tug-of-war between the person you were, the person you are now, and the person you think you should be. Instead, channel that angry energy toward intelligent programming.
How many sets and reps do you do with max effort work and accessories? Here’s what I prescribe for my conjuphasic clients. You’ll notice I love coming up with ways to self-regulate my athletes and clients through exercise prescription and programming.
This program is for those of us who love to train but don’t compete, want to look better, maintain strength, and be able to show our kids who’s boss.
2020 started out pretty well. Then all shit broke loose. Were you on Camp Complain or Camp Let’s Figure It Out? I quickly realized I had two options.
The idea that you can maximize muscle growth while minimizing fat mass is an approach that most people dream of. Is it attainable? If so, for who?
Here are several programs that were used during our last rugby season. Take special notice of the variety that you can achieve but also the range and breadth of programming in a team sport.
After 10+ years and a lot of success in just knee wraps, one might ask, “Why even bother switching?” I have a few reasons and recommendations for transitioning from raw to gear and back to raw. It takes time, and it’s hard, but it’s worth it.
Tampa Bay beat Dallas 2-0 in Game 6 of the Stanley Cup last night—a victorious end to a tumultuous storm of a season.
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.
Many mistakes were made over the first one and a half years of this program. I tested and made tweaks using Julia and me as guinea pigs so that my clients (and now you) can benefit from combining conjugate with triphasic.
It is no secret that I have always used dynamic training and that I have my clients do it as well. My standpoint is that everyone can get something out of dynamic training, but the dose of it may vary.
We finished the place in under three weeks, the last 30 days of prep for USPA Nationals taking place there, christening the horse stall mats with personal bests.
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.
If you watch games, particularly college football games in the 80s, everyone looked strong. I know they had big pads and all, but so many players just looked the part. They definitely kept strength leakage to a minimum. How?
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.
Here’s a hint: It’s a three-letter word that begins with the letter g.
Is the bar even with your shoulders to optimize the pulling distance? Or is the bar pulling you forward? Are you keeping your head up? Are you holding your air while pressing your belly into the belt?
What’s common knowledge to me may in fact be new to you…so here you go: Thirty-five training, nutrition, and supplementation gems to reach your physique goals. And oh do these gems glisten.
If you’re not spending time with each of these patterns weekly, you’re leaving gains on the table.
What athletes can I use this with? How do I know how much weight to use? How do I peak for an event or playoffs? I thought you’d never ask.
I believe that the individualization of programming in team sports is the real holy grail of strength and conditioning. The application of the 3×3 programming matrix will ensure that each player will have the best opportunity to improve in the areas of dire need.
I think we can all agree that inflammations and diseases impact your muscle development and that you can use your body’s resources in a better way when you’re healthy.
When buying a new power rack for your home or gym, you’ll need to consider the space you have, how much money you can spend, and how versatile it can be to accommodate more than a handful of exercises. This is the process I went through when shopping for a power rack.
The primary drivers of aging can be narrowly reduced to inflammation, oxidative stress, and mitochondrial function. Here’s how to manage them.
During my time in Indianapolis with the Firebirds, I came across pit crews that were training at the same place we were. I volunteered my time to help with training for a season then went on to work exclusively with Chip Ganassi about 16 years ago.
Coming from someone who didn’t listen to these tips the first time and learned the hard way…
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.
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?
You’ve been taking care of yourself and have gotten into great shape, and have secretly wanted your spouse to do the same, but they have shown no desire forever, until now. Why?
Private gym owners, Chris Janek and Steve Konopka discuss the relationships they’ve built with high school strength coaches, parents, and athletes to maintain one mission: help athletes reach their full potential in sport.
Sifting through Instagram, Facebook, YouTube, coaching logs, and articles, here’s the best!
Is it mathematically and scientifically probable that within the last twenty years, humans’ DNA changed so drastically that their total, collectively, is many hundreds of pounds greater?
