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Have you ever been driving down the interstate when it occurred to you that a sharp turn of the steering wheel in either direction would send you and your cargo flipping to an early grave? Not a pleasant thought, but it is surprisingly common.   We ...
  “Why are we squatting to a box? Nobody cares how good my 1RM box squat is!”   That was a legitimate complaint fielded from a client who has been at my gym for seven years.   “I just want to back squat, man,” he ...
Specificity is a core principle in sport science. It’s the degree of association between training and performance outcomes.1 If you’re a powerlifter this means that the training you do should be focused at getting you better at squatting, be ...
Though we seem to like to make fitness complicated, it doesn’t have to be.   If you squat, push, pull, hinge, and carry consistently you’ll probably get pretty fit. But don't forget to lunge!   We sometimes forget about the lun ...
The gym is just like a classroom or an office—there are important rules you need to follow in order to keep everyone safe and to ensure it runs efficiently. Rules are also there to stop you from looking like a rookie in the gym who isn’t sur ...
We love to vaguely allude to values in day-to-day conversation. Values are a convenient, socially respected concept and any reference to them adds weight to our words. More than likely your company has core values plastered on the wall with lofty import ...
The rowing machine looks simple and less intimidating than others—a machine anyone can use—and it is.   As a former university rower, I’ll admit it’s one of the easier sports to pick up, as there’s literally just one s ...
Before I get into what tempo is good for, let’s talk about reading tempo.   “What does @3131 mean?”   Before I explain that, you need to understand the difference between the concentric and eccentric portion of a movement. &n ...
If you’re not making weekly progress with your training plan right now, then listen up. Chances are it has nothing to do with the exercises you’re using, or to do with how much time you’re spending in the gym. It has all to do with you ...
You ever listened to the Kenny Rogers song, The Gambler? The chorus reads:   "If you're gonna play the game, boy You gotta learn to play it right You've got to know when to hold 'em Know when to fold 'em Know when to walk away& ...
Before you start any fitness program or commit to a new way of eating, you have to really look at how you’ve been living and why you have been living that way. You can’t just turn the dial to awesomeness and expect change to follow. We are p ...
As a former college rower, it’s hard to stop myself from getting in there and coaching anyone I see at the gym rowing with uncharacteristic technique.   Technique aside for a moment, though, because an even bigger deficiency I witness on a da ...
“He who has a 'why' can bear almost any 'how.'" - Nietzsche   Back in the 1800s, Nietzsche understood how pivotal the question of ‘why’ is to the human experience.   These days though, in the age of inst ...
All you need to train is your body. Mastery of that one machine makes the world a playground and almost certainly ensures a life of physical vigor. Bodyweight movement is the best because it is:   Cheap (you need $0 of equipment) Adaptable (you ca ...
Be honest now. When it comes to your training, how much time do you spend working on your wrists?   There’s a good chance the answer is, "Not at all."   Most of us don’t think much about warming up or strengthening our wr ...
“I made brownies! Here have one.” “Oh, they smell so good! Thank you, but I had a big breakfast and I’m still full.” (A white lie.) “Come on. It’s just a little brownie.” “Really, I appreciate it, bu ...
So, you’re going on vacation and are stoked about the mental and physical break from the gym.   But you also know an entire week of drinking and a lax diet, all the while not getting your heart rate up or doing a single push-up for a week, is ...