Week 1 Day 1 5X1 legless rope climb 3-5 sets of: 10 strict pull ups 25 V ups Day 2 3 Sets of: Week 1 Day 1 5X1 legless rope climb 3-5 sets of: 10 ... Continue Reading
Strongman Training: Max Lifts Focus
Before we get started, let me answer some basic questions. Who is this program intended for? This strongman program is intended for: Those who want to get stronger Those who want to ... Continue Reading
Joint Safe Strength and Conditioning With Kettlebells
Week 1, Day 1 4x25 side step swings 4x5 halos per side 3x3 get ups per side 4x5 double kettlebell high pulls 4x5 double kettlebell squats 3x10 burpees 3x15 v-ups with light ... Continue Reading
Build Strength and Increase Work Capacity in the MMA Off-Season
Week 1, Day 1 *Chin ups and presses are performed as a ladder. For example: perform 2 reps of chin-ups and 1 press each side, then perform 3 reps of chin ups and 2 reps of presses each side. Week 1, Day ... Continue Reading
5 Things for Lifters to Stop Worrying About
This is not your typical strength-training article. Most articles (including mine) delve into the details of training. Stuff you should be doing. But instead, I’m going to suggest five aspects of lifting ... Continue Reading
Cold As Ice: 12 Weeks to Brute Strength In Ice Hockey
Week 1: Day 1 A. Box Squat 5x4 B. Deadlift 8x2 @50% 1RM C. Walking Lunge 4x8 D1. Reverse Crunch 3x12 D2. Plank 3x30sec Week 1: Day 2 A. Bench Press 5x4 B1. Incline DB ... Continue Reading
12 Weeks of Strength for Explosive Rowing
Week 1 Day 1 A. Hip, Glute, and Upper Body Conditioning Circuit This circuit should be performed using slow and controlled movements for each exercise. It's not about how many reps you can do in the ... Continue Reading
Strength and Conditioning for On-Field Domination In Lacrosse
Week 1 Day 1 Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2 Squat Romanian Deadlift Lateral Squat Calf Raise Bent Over Row Pull Over Hip Bridge Overhead ... Continue Reading
Inversions, Flexibility, and Strength Training With Parallettes
Week 1, Day 1 Bodyweight Workout Baseline Test You will need a stopwatch, tape measure, wall space and possibly a partner for this test. Warm up as needed Max Strict Pull Ups in 1 minute ... Continue Reading
Train to Win in 24 Weeks: Masters Swimming and 5K Running Events
Week 1 Day 1 Continuous Run and Strength Training Day Run: Continuous work, as the name implies, is steady-state exercise with no rest breaks. These workouts can be done anywhere (running ... Continue Reading
Flexibility, Agility and Recovery with Natural Movement
Week 1, Day 1 3x 20 Body Weight Squats 20 Body Weight Walking Lunges Right and Left 10 Push-Ups 4x 30 seconds of RKC Plank 30 seconds of Bridge Mobility after Workout ... Continue Reading
Big Gains in Balance and Strength with Unilateral Training
Week 1, Day 1 5x3+ Pull Up 5x8+ Swiss Ball Leg Curl * on both side 5x10 Body Weight Split Squat * on both sides 5x10+ Diamond Push Up (slow tempo) 5x5 V Up 5x5 Bridge Day ... Continue Reading
Skill Work for Solid Upper Body Strength, Core, and Midline Stability
Week 1 Day 1 A. 3 Rounds 30 Second Side Plank Right 30 Second Side Plank Left 30 Second Rest in Center Plank (***penalty if you come out of plank early - 50 sit ups) B. 3 ... Continue Reading
Prepare for the Mental Challenge: Yoga and Half Marathon Training
EDITOR'S NOTE: These workouts are designed by Breaking Muscle founder Mindith Rahmat. Mindith is an RYT 500 Certified Yoga Therapist, certified CrossFit coach, and long time fitness enthusiast with ... Continue Reading
Got Glutes? Lower Body Strength with Barbell and Kettlebell Training
EDITOR'S NOTE: These workouts are designed by Breaking Muscle founder Mindith Rahmat. Mindith is an RYT 500 Certified Yoga Therapist, certified CrossFit coach, and long time fitness enthusiast with ... Continue Reading
Strength, Coordination, and Power With Kettlebells
Week 1, Workout 1 Joint mobility/Primal Move 2x30 sec swings 2x10 around the world 2x5 halos 3x6 double KB squats 3x6 double KB military press 3x8 good morning stretch 5x10 ... Continue Reading
The Practical, No Equipment Home Workout Anybody Can Do
Meet Jimmy: Jimmy is a 32-year-old insurance salesman. He’s been happily married for the past six years and has two beautiful children. He also weighs 150 kilograms. A Common Scenario Jimmy ... Continue Reading
Simple and Effective Strength: The Perfect Beginner Workout
Meet Jimmy: Jimmy is a 32-year-old insurance salesman. He’s been happily married for the past six years and has two beautiful children. He loves reading history and spends every spare chance he can get at ... Continue Reading
Training the Basics With Zach Even-Esh
It all comes down to building yourself up versus breaking yourself down. You can train hard and you can train smart. There is such a thing. The key I see most people missing is they are not first ... Continue Reading
6 Challenges for the Dedicated Strength Athlete
In your quest to be the “baddest mother*$%er on the planet,” see how many of the following challenges you can accomplish. They are not meant to be done tomorrow as some might take years to accomplish. But ... Continue Reading
Mommy Workout: First Trimester – Week 12, Day 1
Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The ... Continue Reading
Plan “B” – Short Workouts That Will Save Your Day
Like most serious sport athletes, you’ll do whatever it takes to become successful. Because it’s important, you’ll find time, make time, and commit to practicing specific sport skills, ... Continue Reading
Dominate Your Next Physical Fitness Test
If you followed the link here after reading Stew Smith's full-length article, you already know most trainees facing a physical fitness test for military, law enforcement, or other tactical applications ... Continue Reading
Many Muscle Ups: A 4-Week Progression
A big moment for anyone who does CrossFit is achieving your first muscle up. But what happens then? How do you increase your efficiency and work capacity when it comes to muscle ups? I have seen so ... Continue Reading
