training

Continuing to lift weights during the season is crucial for athletes to maintain their hard-earned off-season gains and significantly reduce the risk of non-contact injuries. By debunking common myths about soreness and time constraints, this article explains why in-season training is essential for peak performance and long-term athletic success.

To build true strength that transfers to the platform, beginner powerlifters must abandon touch-and-go reps in favor of deadlift step-backs that force a complete reset between every lift. By controlling the eccentric descent and overcoming static inertia from a dead stop, you ensure every repetition builds the raw power necessary for maximum potential rather than relying on momentum.

When addressing back pain, it is crucial to perform the Bird Dog exercise with the intention of creating static bracing tension through the torso, as the goal is not merely to move but to build tolerance for main lifts like the squat, bench press, or deadlift. Following the Bird Dog pattern, lifters can progress to single-leg hinge variations, starting with the kickstand deadlift and moving to the step-back variation and finally the single-leg RDL, which forces stability through the hip and can be progressed infinitely in loading to build strength.

Many trainees are consistent with their physical presence in the gym but fail to maintain consistency in the mental discipline and specific habits, such as sleep and stress management, required for genuine growth. This disconnect often leads to the "training sins" of ego lifting and program hopping, where short-term gratification is prioritized over long-term, sustainable progress.

This simplistic but highly effective banded warm-up routine teaches lifters how to stabilize the pelvis and keep the rib cage grounded while moving through hip internal and external rotation. By utilizing specific drills, such as the banded deadbug and the 90/90 hip internal rotation, athletes can enhance motor control and address common mobility restrictions that limit their squat performance.

We all want to have periods of weight loss in our lives. Approximately 45 million Americans attempt to diet annually, and fewer than half are successful. Meanwhile, the supplement industry is a multi-billion-dollar market that entices many of us to spend more than we save. 

The Strength Mastery Event is a two-day, hands-on coaching experience designed to help participants master the squat, deadlift, bench, and overhead press while learning foundational mechanics such as breathing, bracing, and foot rooting. Attendees work in a small-group setting to receive practical feedback and clear cues, ensuring they leave with improved positions and a training plan they can use immediately.

"God damn it, this place has some fucking voodoo magic on her or something, it feels so fucking good. I feel like I pulled 800 today."

Start your year off right with this free webinar on January 14th at 6:30 p.m. EST. 

Rooting, or grounding, stabilizes the body from the hip or pelvis down to the floor, whereas bracing stabilizes the structure from the pelvis up to the shoulder. Since they are interdependent, performing both rooting and bracing correctly is essential for creating a whole, rigid structure and achieving maximum strength and stability.