Positional and mechanical improvement:   Barbell lifts:   Beginner/ Intermediate: Deadlift, Pendlay row, press, push press Advanced: Sumo deadlift, push jerk   At skill work weights and with the guidance of a qualified trainer, practic ...
For those of you who are not a part of team strength and conditioning, what I am going to tell you might come as a surprise. First, I have the incredible fortune of getting to work in the college setting and have the privilege to train some of the most dr ...
It's no secret that the average human body weight has increased in the last few decades. With the terrifyingly high number of obese and overweight people in the world, the planet overall has gotten a lot heavier.   To illustrate the point, a team ...
If your goal is a rock-solid body, strong and lean legs are a primary focus. Some athletes may not care about their legs being lean, but everybody wants them to be strong. You’ve probably heard it said that if you want strong legs, you’d bet ...
Back squat*:   5 x 3 @ (up to) 90% of 2RM 1 x 10 @ 60% 2 x 5 @ 60%   Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x ...
Day 16 of 40 Originally posted on Cooking Up Clean [Photo credit: Kari Lund]   Prep time: 45 min Cook time: 20 min Serves: 6-8   Ingredients: 1 pound Italian sausage, browned 1 acorn squash 1 medium onion, diced 4 cloves garlic, ...
Do you ever wonder why so many lifters that train in commercial gyms wear pants? I’d be willing to bet that it’s because those pants are hiding something embarrassing. What good is it to spend all those hours pumping up your upper body witho ...
High impact exercise—everything from HIIT training to CrossFit to running to sports—can take a toll on your joints, bones, and muscles. The repeated pounding of your body as you run or train can lead to muscular fatigue, joint pain, and even b ...
Day 15 of 40 Originally posted on Cooking Up Clean [Photo credit: Kari Lund]   Prep time: 10 min Cook time: 45 min Serves: 6-8   Ingredients: 1 large spaghetti squash (or 2 smaller ones) 1 pound ground beef or pork 1 pound Italian s ...
It’s hard to be an expert when you are starving. Believe, me I’ve tried. I wouldn’t recommend it.   If you are struggling, trying to keep your head above water, if you are doubting yourself and wondering if what your family or your ...
While the world was caught up in the temptest of healthcare changes, the election, global terrorism, and Russian involvement in the US election, the sports nutrition world has been buzzing about BCAAs. Branch chain amino acids, or BCAAs, are a supplemen ...
Bicycle computers are facing tough competition both from smartphones as well as quickly evolving smartwatches. We've taken a closer look at Polar's V650 to find out if there are still good reasons why buying a standalone bicycle computer has its a ...
Day 14 of 40 Originally posted on Cooking Up Clean [Photo credit: Kari Lund]   Prep time: 1 min Yield: about 1 ¼ cups   Ingredients: 1 whole egg 1 cup light olive oil 1 teaspoon lemon juice 1 teaspoon apple cider vinegar ...
When it comes to hard work, perspective is everything. Do you work as hard as you think you do? When you go the gym, are you giving it everything you have or are you just showing up?   That's me. How much effort do you really put in when you get ...
The hip is a major contributor to all core work. In fact, when we first learn to sit up as babies, we rely on our hip muscles rather than the muscles of our trunk to do this. Repetitive motion like cycling, running and squatting can irritate the musc ...
Day 13 of 40 Originally posted on Cooking Up Clean [Photo credit: Kari Lund]   Prep time: 5 min Yield: about 2 cups   Ingredients: 1 medium avocado ½ cup mayo ½ cup coconut milk (or coconut milk kefir) 2 tablespoons ...
Mace squat: 3 x 10 @ as heavy as possible in each (minimum 10kg. W, 12kg. M)   Rest as needed between sets. Mace squat is performed with hands together and arms straight- If hands need to be separated or arms need to bend more than 10-15 degrees, a ...