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  Intensity is sexy, and sex sells. Heaps of sweaty, heaving bodies on the floor after yet another burn-the-house-down workout invoke feelings of admiration and respect (and more than a few likes on Instagram). There’s no denying that you show ...
Day 212 of 360   12 Turkish Get-up @ 60-70% of 1RM (3 x 2L, 2R)   Be patient, make progress- add a 2/1000 pause to any transition point that you are struggling with.   Our 2-count Turkish Get-up helps us break the movement down in ...
  An important part of any trainee's development is managing the level of exertion or stress to apply in programming workouts while maximizing the period of peak performance. This requires an understanding of the factors at play including time a ...
Day 211 of 360 Back squat:   5 x 3 @ (up to) 85% of 2RM 2 x 5 @ 70%   Rest as needed between sets. If sets of 3 require interruption at chosen weight, make as minor an adjustment as needed and complete the next uninterrupted. When sche ...
  If I were held at gunpoint and forced to choose one lower body exercise, I would choose the pistol (see what I did there?). The pistol squat takes balance, flexibility, mobility, and strength. It even helps with vertical explosivity when combined ...
  It’s a routine practiced every day in gyms and boxes across the land—exercisers finish a session and hustle to get in their post-workout recovery meal. For decades it’s been preached that the optimal window for post-workout calor ...
  Compression garments are worn for the purpose of improving circulation. They are often used post-surgery, but athletes wear them to speed up post-workout recovery (better blood flow = faster nutrient delivery to the muscles = faster muscle repair) ...
  Back pain and back problems are surprisingly common in our modern day and age. According to the American Chiropractic Association, low back pain is one of the most common reasons for missed work and is the single leading cause of disability around ...
  There are two choices to make when faced with society’s problems, or your own. You can sit and talk about how horrible and sad they are, or you can get about the business of doing something about them. Michael McCastle falls in the latter ca ...
  Abdominals play a significant role in athletic and functional movements that we encounter daily. The exercises presented here are some of my favorite exercises for the abs and core and to develop abdominals that are both aesthetically pleasing and ...
We are humans. We once braved the Ice Age, chased down wildebeests, outwitted wild tigers, and converted trees into boats to travel the oceans. We survived starvation, violence, and the elements, and bonded together into units to defy them all. Once ...
Day 210 of 360 Full-range high pull:   1 x 10 @ 1/4 BW 5 x 2 @ as heavy as possible   Rest as needed between sets. If set of 2 requires interruption, adjust as little as needed to complete next set uninterrupted. When scheme is listed ...
  Welcome to the second week of the 14 Day Swim Challenge! Go to the Week 1 of the 14 Day Swim Challenge to start at the beginning. Otherwise, thanks for jumping in on the first week of this adventure. To reiterate, the goal of this challenge i ...
  The desire to build an impressive physique still holds true for a lot in the fitness world. Yes, being functional and practical have their places, but we all want the byproduct to be a nice looking, muscular, strong body to showcase all our hard w ...
Get ready for a hard truth: You are not perfectly symmetrical, and your uneven strength and mobility capabilities could bring major consequences. But dismay not, everyone faces this issue. The aim of this piece isn't to scare or dishearten you, but to ...
  There are so many protein powders on the market. As a consumer, it’s really difficult to sort out the good ones from the junk filled options. Some of the choices are high in sugar, or they don’t contain the right amount of nutrients. W ...
  Over the past couple of years, I’ve made it a priority to do yoga once a week–whether it’s taking a class, or doing poses in my hotel room when I travel. Yoga is a perfect complement to my weight-training regimen. It ha ...