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There are a whole lot of people who struggle with anxiety about stepping on the scale. It could come as a bit of dread or panic at a doctor’s visit or for the weigh-in for a meet. These principles don’t just apply to weight loss, either, and t ...
Day 347 Of 360 Mace front pendulum: 2 x 20 @ as heavy as possible uninterrupted Mace 360: 1 x 10 @ as heavy as possible Mace 360: 2 x 10 @ one interval down from above Extended-arm mace hold: 2 x max duration @ 8kg. W, 10kg. M   Rest as needed betwee ...
Parents, we need to have a talk. I’ve been involved in athletics for over 30 years now, and have noticed over the last few years that we have a very big problem.   It’s you.   We need to look in the mirror and take inventory of what ...
  A long time ago a bloke with a funny accent said, “The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That's what most people lack, having the guts t ...
Day 346 Of 360 Push press: 3 x 5 @ (up to) 75% of 2RM   If set requires interruption at chosen weight, make a minor adjust and complete next set uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x &ld ...
Day 345 Of 360 5 rounds of:   (Left) 7 Kettlebell row 1 Kettlebell clean (from floor) 3 Front squat :20 sec. rest   (Right) 7 Kettlebell row 1 Kettlebell clean (from floor) 3 Front squat (Up to) 1 minute rest   Each round is performed with ...
A few years ago, I went to a workshop for a system that was gaining a lot of traction with well-respected fitness professionals. The workshop began with the anatomy of the diaphragm and ribs, eventually segueing into potential influences on the pelvis and ...
  The ketogenic diet is on a roll and there’s really no question why it’s gained so much momentum. Dubbed the keto diet for short, this low carb, high fat diet supplies the body with a plethora of healthy fats which are used as energy fo ...
Day 344 of 360 Turkish Get-up: 2 x 1L, 1R @ as heavy as possible 2 x 2L, 2R @ 75% of heaviest 1 x 5L, 5R @ 50%   Rest minimum: 45 sec. between reps, and add a 2/1000 pause to any transition point that you are struggling with. Position governs weight- ...
Day 343 of 360 Back squat: 3 x 3 @ (up to) 80% of 2RM (each with a full 3/1000 @ top) 1 x 5 @ 70% 1 x 15 @ 50%   Pendlay row: 3 x 10 @ 60-70% of 2RM   Rest as needed between sets of both movements. If sets require interruption at chosen weight, ...
Sets and reps are as old as training itself. The repetition is the foundation of every training methodology out there. Without reps, there is no training. However, the rigid structure of sets and reps we default to might limit our potential to progress op ...
  Workout nutrition is an age-old debate with tons of bro-science and bodybuilding message boards to prove it. From carbing up to fasted cardio, protein shakes and pre-workout snacks, there are hundreds of opinions claiming they know the way to enha ...
Day 342 of 360 Kettlebell “Short swing”: 7 x 7 @ (up to) previous 5RM Rest up to 1 minute between sets.   “Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as s ...
Thirty days ago I received my shipment of Colossal bovine colostrum. It arrived neatly packaged and protected from damage in reflective padded packaging. The whole thing screamed of advanced technology!   Colossal is a colostrum supplement positioned ...
Every day, we, as athletes, dedicate precious time in the gym with the goal of improving our current self. Even if it is 45 minutes slammed in the middle of our busy work day, the time spent in the gym is sacred. Any fitness article, magazine, or headline ...
Photo by Bev Childress   No shortage of fitness and nutrition advice circulates today. Nearly everywhere you look, there is a new diet or revolutionary new fitness regime. Claims abound about foods that annihilate fat like heat-seeking missiles and ...
Day 341 of 360 5 rounds of:   5L Mace shovel 20 yd. walk (in top shovel position) 5R Mace shovel 20 yd. walk (in top shovel position) 5 Pull-up :20 sec. rest   The walk starts at top of the 5th rep. Drive both arms straight and above your eyelin ...