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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 ...
  Having a strong grasp, a firm grip, an iron hand, is a game changer. You may have a sense of your grip strength from pull-ups or barbell exercises like deadlifts and traditional weightlifting movements. For most beginner and intermediate trainees ...
Day 340 of 360 3 attentive, aggressive rounds of:   1 Sled drag (20yd. @ BW) 1 Sled pull @ same 10 Kettlebell halo + extension @ (up to) 1/4 BW 10 3/1000 Bodyweight row (Up to) 1 minute rest   ”Drag” = forward, and “Pull” ...
Let me confess right off the bat that I enjoy pressing tremendously. Single bells, double bells, I love them both! If I could meet all my goals by working on only one lift, it would more than likely be the kettlebell press. I enjoy coaching the push press ...
Day 339 Of 360 Press: 3 x 7 @ (up to) 70% of 2RM 1 x 9 @ 50%, each with full 2/1000 in lock-out   Rest as needed between sets. If sets require interruption at chosen weight, or range of motion fails, make as minor an adjustment as needed and complete ...
Youth sports are now big business. That may sound crazy, but it’s true. Every year parents spend exorbitantly to give their children as much opportunity as possible, or at least to keep up with everyone else. Once common, three-sport high school ath ...
Day 338 Of 360 Power clean: 5 x 3 @ (up to) 85% of 2RM   Then:   Kettlebell front squat: 3 x 3L, 3R @ as heavy as possible 2 x 6L, 6R @ 2 intervals down from heaviest 1 x 9L, 9R @ 3 intervals down from heaviest   Make ambitious choices, and ...
It has been said many times that people make decisions for two reasons—to gain some type of pleasure or to avoid some type of pain. Let me ask you a question, would you be more inclined to exercise to live a longer life? Or would you be more incline ...
Walking on your hands is great for upper body strength, balance, coordination, working out imbalances between your arms, and more. It’s also fun! This article is going to provide a step by step (pun intended) guide to walking on your hands.   Y ...
Day 337 Of 360 Deadlift: 5 x 2 @ (up to) 90% of 2RM   Then:   Bench press: 5 x 5 @ 70% of 2RM   Rest as needed between sets. If sets require interruption at chosen weight, or range of motion fails, make as minor an adjustment as needed befo ...
  In all walks of life, any plan is better than no plan. We’ve all heard the quotes and clichés about failing to plan equating to planning to fail. Well, there is a reason that these types of sayings are used so frequently. They are tru ...