The Foam Roll Pushup w/Deficit This diverse and unique pushup variation combines shoulder stability/centration, potential chest and shoulder hypertrophy and endurance, upper body warm-up/preparation, improved flexibility and mobility, and basic levels of strength in beginner-level clients, or de-load and neural maintenance in advanced-level lifters. If you were to pick one exercise type that provides the most training variation, then the push-up would undoubtedly be at the to

i think this topic pretty much goes without saying at this point. The training industry has done a great job collectively in convincing the public and educating trainers and coaches on what truly matters in both preventing and treating injuries. Progressive Overload, tissue remodeling techniques, inflammation support, active recovery, strength tests, and more are common practices used through strength training that help heal and strengthen various injuries. I want to intr

Yes, you read that right, more clickbait. But hey, if it's legitimate, then who cares. I believe this article I'm about to share with you will more than deliver. The hamstrings are a very unique and somewhat odd muscle group when compared to traditional mainstream exercises and need to be treated as such and according to their design. And rather than just re-write or copy and paste what I wrote about this very effective exercise years ago, I'm just going to link it here f

Sometimes during this wonderful journey of learning and growing as a coach, you simply miss or underrate training concepts or exercises that you should have been doing. Fortunately, if you are reading this, then I'm going to be providing you with some valuable insight that has somehow managed to stay under the radar for all these years. I should have connected the dots, and usually do when it comes to the practical application of training theory and research, but for some r

Now I'm sure many of you have heard of the three hip flexors which comprise the Iliopsoas muscle group (Psoas Major and Minor, and Iliacus). Right now we are going to cover this very powerful and still misunderstood muscle group thoroughly. T he reality is that if you want to become your best athletically and remain healthy, then you need to emphasize the Iliopsoas in your training program regularly. Reports from elite coaches years back showed greater cross-sectional areas o

Common knowledge would tell you that you need to lift relatively heavy to get stronger. In other words, attempt to push as much weight as possible as often as possible with proper form. At least this is what your intuition and ego would tell you, especially when you are highly motivated to attack your lifts in the weight room. But is this approach of maxing out weight often the best road to getting stronger and staying healthy over the long-term? Of course not! Like everythi

An introduction to the benefits healthy fats have on athletic performance and other associated factors that affect performance is long overdue. Like its counterparts of carbohydrates and protein, fat plays a vital role in the human body. Without its presence in the proper amounts, every type of athlete will be rendered far less capable when the time comes to compete. Below, you will be provided with 4 key pathways that contribute to your athletic success, or a lack thereof. *

What are micro-progressions, and how can they help you achieve your goals? You may have heard the term “Micro-progression” utilized before when it comes to subtly advancing an exercise. You may have also just sub-consciously dismissed the notion and brushed it off since current exercises were accomplishing exactly what you wanted at the time, or you embraced the concept because you were stuck in your training program when all other variables seemed to be in order. However, r

When it comes to testing maximal strength in athletes, industry advice often attempts to differentiate between training populations. Collegiate and professional players should test differently from high schoolers, and high schoolers should be separated from youth testing. This may be a viable option if done properly and according to the physical demands and needs of each level of athlete, but there is nothing wrong with simplifying and using a "one size fits all" model when

There is one type of training that can be a game-changer if it's being neglected. Calf training has been practiced for a long time by elite bodybuilders and individuals alike. However, the buck doesn't stop just there, as athletes or anyone looking to improve some aspect of their health and performance should not neglect this often-overlooked training method. The reality is that anyone can benefit from direct calf work in their training program if a few things are in order. T

There is currently no shortage of exercises available on the open training market today. Like most things related to the training industry, it's more than safe to say that we have tipped the scales one way and offered arguably far too many exercises for physical development and athletic improvement purposes while simultaneously neglecting other viable options for other significant training factors in the process. One of those factors is "set type" training options. Below you

This comparison was a topic of debate years ago among coaches, parents, and training practitioners. Some advocated one or the other, while others settled for a healthy blend of both. Like most things in life, the answer will ultimately favor the latter and land you somewhere in the middle. Let's quickly look at the benefits of each: The Pushup: *Moderate Press Strength p

It’s hard to come by a unique way to perform arguably the most classic upper body exercise aside from bench pressing this day and age. And anytime that a new exercise is brought to the forefront it should definitely serve a strong purpose in the training program and ultimately contribute to your success. The Foam Roll Press does exactly that and affords you a unique way to challenge your pushup ability to help keep your shoulders healthy, stronger, and bigger if you match the

As trainers and coaches, we are always looking for new and improved ways of delivering training for our clients. This approach helps to make sure that athletes and clients stay engaged in the program, and there seems to be a strong psychological component to rotating drills to help keep things exciting and fun. Conversely, you could also elect to keep your program consistent with very little change for an indefinite period of time and still make progress without any plateau o

It doesn’t matter if you are a muscle head looking to increase the diameter of your arm bumps some more, or you’re an athlete who needs...

The calves and the upper trapezius muscle haven’t received as much love as they should in recent years. The upper traps are routinely...