Women's Barbell Basics - Improve your strength, cardiovascular health, flexibility and reduce body fat.

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  For all our advances in medical technology and understanding of how the human body works, we don’t seem to be getting any healthier. In fact, the first generation in American history with a shorter life expectancy than their parents has alre ...
Day 226 of 360 1-arm kettlebell row: 5 x 3L, 3R @ as heavy as possible in each set   Adjust by round as needed, set up in strong, organized positions, and don’t under-lift. Baseline should be 1/2 bodyweight.     Then, 6 rou ...
  Juicing, paleo, Atkins, vegan, raw, IIFYM, intermittent fasting—the list of popular diets seems to be only ever increasing. One week it’s all the rage to eat only high-carb, low-fat foods with minimal protein so as not to potentially h ...
I never thought I would write about business. My strength is training people (no pun intended), and the business aspect was something I read about, learned about, and became decent at not by choice, but by necessity. There were a couple of things that mad ...
Gymnastic Strength - A workout and training program for a lifetime of bodyweight strength, mobility, and flexibility.
Day 225 of 360 20 Turkish Get-up @ 60-70% of 1RM (4 x 2L, 2R + 2 x 1L, 1R)   Rest as needed between arms, and add a 2/1000 pause to any transition point that you are struggling with. If reps become singles or position breaks, adjust weight ...
  In the CrossFit environment, where intensity and frequency of exercise is so profound, proper nutrition can make or break an athlete. People are slowly discovering a better definition of health and nutrition. As a result, public opinion on fad and ...
  “The clean is a very important movement, both for motor skill development and for full-body conditioning. Learning it is important, since it is complicated, and learning complicated things improves the ability to learn.” That’s a ...
  An athlete recently asked me how to achieve peak conditioning and peak strength levels simultaneously. To his disappointment I noted this realistically could not be achieved. It’s not the case, however, that one entirely negates the other. I ...
  I want to share with you a method of how to teach yourself just about anything. This method of acquiring skills is a combination of concepts I was taught and others that I’ve found through trial and error by teaching myself and coaching othe ...
Week 4 of this year's Fit for the Holidays challenge starts this Sunday. Please read Fit for the Holidays Challenge introduction if you haven't done so already. The challenge runs until December 24th and started October 8th. Each Friday, we&r ...
  Flexibility is the great bugbear for many weightlifters. Almost all recruits have to do remedial flexibility work when they start training in order to get the most out of themselves. Most trainees need extra work to get their shoulder, hip, knee, ...
  Much has been written about the RKC Level 1 Certification and the infamous snatch test. It requires 100 kettlebell snatches in five minutes with a 24kg kettlebell, if you are a male over 165lb. Many people understandably obsess about this test, bu ...
Take a break from meat focused protein and venture into the vegetable world for a family-friendly feast. You may think that meats are the only ideal way to get protein and, admittedly, protein heavy meals that are plant based can be a bit of a brain-tease ...
  Diets require a lot of consistency: weeks or even months of following a meal plan, daily workout schedule, and specific lifestyle changes such as no alcohol, more sleep. It's that day-in/day-out effort that ultimately delivers the weight ...
Day 224 of 360 Back squat:   3 x 5 @ 75% of 2RM 1 x max rep @ 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 &ld ...
Day 223 of 360 Pendlay row: 5 x 5 @ 75% of 2RM 1 x max rep @ 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 “7 ...
Do you press weights overhead frequently? Or stand on your hands regularly? Or maybe you spend a lot of time with your elbows bent, and your hands in front of you? If any of these situations sound familiar, do your shoulders or upper back feel tight? &nbs ...