strength and conditioning

Make minor weight adjustments as needed to complete strong, uninterrupted sets in both movements.

Scale to ability for uninterrupted sets, and transition quickly and aggressively.

A 4-week program that puts you on a simple and effective path to serious gains.

Kettlebell swing reminder: power and position govern weight.

Moving with reckless abandon is one thing- moving with deliberate, technical aggression is something else entirely; One is to be improved on, and the other is to be feared.

If suitable weight kettlebells are not available, get creative and make it work with what you have.

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance).

If position breaks or true overhead becomes unsustainable, adjust one interval down and continue safely.

Let's explore how the straight arm plank can benefit you.

Your genetics were done and dusted well before you were old enough to read this. So why worry about them? Focus on what you can do.

It takes adult levels of dedication and time to become a teen athlete at the highest level but, you're still a kid. Your training is going to have to be well thought out.

Weights on all movements today are self-scaled and challenging- put in what you expect to get out, and adjust by round as needed.

Foot work - training the intrinsic musculature of the foot and the lower extremity - is critical to improved performance in sport.

Position and range of motion always govern weight, and a break in either ends a max rep set.

Scott Miller is just like you and he started weightlifting in his late 40's. Now, in his 50's, he is stronger and better than he ever was, proving that aging isn't what it used to be.

Moving with reckless abandon is one thing- moving with deliberate, technical aggression is something else entirely; One is to be improved on, and the other is to be feared.

Understanding how and when to place great exercises, like the overhead press, into training will lead to long-term success.