Over the last few months, we have looked at a variety of conditioning tools and movements: sledge-hammers and tires, kettlebell snatches, and slosh pipes. Now it’s time to bring them all together into a ... Continue Reading
6 Core Exercises to Strengthen the Squat for Female Athletes
Core strengthening exercises are essential in any training program, particularly if you're a female athlete new to training, or returning from pregnancy or injury. In the previous article in this ... Continue Reading
Ready for Rugby: Exercises for Injury Prevention
The rugby season is nearly over. If you’ve been lucky enough to remain injury free so far, I’d wager you’re being held together by physio tape and painkillers. My hat goes off to you if you are still going ... Continue Reading
Gainz for Summer: 8 Weeks to Strong and Jacked Arms
Exercises that target the bis and tris are coveted aesthetic staples that have stood the test of time in gyms all over the world. But today, many functional athletes argue that arm training is not vital to ... Continue Reading
7 Core-Strengthening Push Up Progressions for Female Athletes
Many women participate in sport, but not all have had an active childhood that has given them the fundamental strength and stability necessary to support their adult training. I have found this to be ... Continue Reading
StrongFirst for CrossFit
This article was co-authored by Craig Marker and Pavel Tsatsouline. Want to become a better CrossFit athlete? Knock huge chunks off your Fran time? Athletes who applied these training methods ... Continue Reading
A 12-Week GPP Programme for Kettlebell Sport Athletes
I often get asked what the best form of general physical preparedness (GPP) for kettlebell sport is. Most people would like a quick “silver bullet” solution and get frustrated by my answer: it ... Continue Reading
Ready for Rugby: A 4-Week In-Season Fitness Programme
Last time, we covered how to build your strength in rugby season. Now, let’s look at how to maintain your overall fitness. During the winter months, you are going to have games postponed due to the ... Continue Reading
How to Restore Strength for Sport Post-Pregnancy
I have been an athlete my whole life. That is how I define myself. So when I became pregnant, the transformation of my body was difficult to deal with, though incredible to observe. Just like every other ... Continue Reading
Ready for Rugby: A 4-Week In-Season Strength Program
In rugby, you don’t spend 12 weeks training to peak once - we have to peak almost every single weekend for 8-9 months. Because of this, gaining strength or size in-season can seem an impossible dream to ... Continue Reading
Ready for Rugby: A 4-Week In-Season Strength Programme
In rugby, you don’t spend 12 weeks training to peak once - we have to peak almost every single weekend for 8-9 months. Because of this, gaining strength or size in-season can seem an impossible dream to ... Continue Reading
The Beneficial Effects of Novelty for Hypertrophy
Charles is here on a weekly basis to help you cut through the B.S. and get some real perspective regarding health and training. Please post feedback or questions to Charles directly in the comments below ... Continue Reading
Resistance, Not Assistance: The Case For Banded Pull Ups
A while back I wrote that banded pull ups were like drugs. Once you start, you have a hard time stopping. For beginners I still agree there are much better ways to learn how to do strict pull ups. But for ... Continue Reading
The Single Most Important Aspect of Kettlebell Sport
Ask any kettlebell sport athlete what the single most important aspect of success in the sport is, and you will probably receive the same answer: efficiency. I often see beginners approach the kettlebells ... Continue Reading
Functional Mass Gain: How to Build Real Horsepower
Yes, training for aesthetic purposes is important. Anyone who says he or she isn’t interested in looking good is a liar. That said, building real, genuine horsepower is far more important. You don’t want ... Continue Reading
10 Landmine Exercises You’ve Never Tried – and Should
Believe it or not, the landmine was invented long before they came out with this: The Rogue Landmine Those with a considerable amount of training experience will remember what it was like shoving a ... Continue Reading
Protect Your Spine and Power Your Swings With a Packed Neck
I know for some of you this is going to rehash a topic that keeps going round and round throughout the fitness and strength community. Everyone thinks he or she is correct and scoffs at the other side. The ... Continue Reading
How to Superset Your Way to Optimal Recovery
In the world of sports performance, it’s often said that strength underpins everything we do. But is that really true? There’s no doubt athletes need to produce and absorb forces quickly and reactively. ... Continue Reading
Balanced Strength: Developing the Ultimate Athlete
It currently seems like there is an all-or-nothing view on how to get stronger. Folks who prefer bodyweight or gymnastics movements shun the barbell or anything that isn’t street workout style. Traditional ... Continue Reading
Detoxify, Reset & Restore – 12 Weeks to Return to Peak Function and Strength
Summer is coming to an end – it’s a harsh reality to us sun worshipers and beach bums, but it’s true. While it has been fun for the majority of us, it has come with Fourth of July barbecues, nights out on ... Continue Reading
Phase 1 Special Forces Prep: Structural Balance, Strength, Aerobic Base
Week 1, Day 1 A: Deadlift @ 41X1 x 6-7; rest 3min x 3 B: RFESS @ 3010 x 12-15; rest 60sec b/t legs x 3/leg C: Seated DB Press @ 3010 x 10-12; rest 2:30 x 3 D: Dead Bugs @ 1511 x 10/leg; rest 2min x ... Continue Reading
Getting Ready for Race Day: Triathlon Training
Week 1 Click on the number below that corresponds to the week of training you're in. Week 2 Click on the number below that corresponds to the week of training you're ... Continue Reading
Triathlon Training 102: Building Elite Endurance
Workouts for Week 1 It’s all About the CORE! When athletes produce the necessary movements in their sports with increased efficiency, their overall performance improves. Greater strength of the core ... Continue Reading
12 Weeks of Training for Your First Sprint-Distance Triathlon
Workouts for Week 1 Survived week one and ready for more? It’s normal to question your training at times. Am I doing enough training? Do I need to do more? Am I working hard enough? Yes, you ... Continue Reading
