Do reps that should move fast feel slow, even when they're light? Does something just feel missing from your training? Do your movements feel stale and uncomfortable? Or do you flat out feel …
Know-Think-Guess: The 70/20/10 Rule of Programming
Good programming is a balancing act worthy of a Game of Thrones episode: on one side sit the foundational movements–pushes, pulls, hinges, squats, and carries–while on the other sit the latest and …
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Shifting In and Out of Patterns: A Discussion on Extension, Neutrality and Performance
I’m a conventional deadlifter, but I’m a short guy. I’d probably be better off pulling with a sumo style. I’ve tried sumo a couple of times, but they were pretty frustrating experiences. I definitely …
How To Use Low Intensity Plyometrics To Facilitate Maximal Strength Gains
Since the times of Ancient Greece, athletes have explored ways to get stronger, jump higher, and run faster. Each generation of new athletes have attempted to push the barrier and break previous …
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The Minimal Adaptable Load And What It Means For Your Training
As coaches and athletes we’re always in pursuit of the same thing: PROGRESS And that progress will come in many different shapes and sizes. For one person it may mean losing 15 lbs, for another …
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SLOW DOWN (AND STOP) YOUR LIFTS FOR BIG GAINS: AN OVERVIEW OF TRIPHASIC TRAINING
During my time at Defrancos Training Systems, formerly of New Jersey, I was exposed to a crazy idea: every lift, every cut in sports, every time you take a step, you’re in one of three phases of …