20 Ways To Improve Your Training

There comes a time in everyone’s training journey when we stop making gains. Most people start looking for the next best thing whether it be another spin-off high-intensity training or lift-heavy every day, a better strategy would be to seek the help of a professional. With an absolute wealth of resources available at places like […]

The Best Hamstrings Exercise You’re Doing Incorrectly

What if I told you the single most important exercise for building the hamstrings is one you’re most likely not doing? Or even if you are performing this exercise you may be performing it incorrectly as so many do.  The Glute Ham Raise (GHR) is one of the single most butchered exercises I see people […]

The Zercher Lift: How It Can Benefit Your Training

The Zercher squat and it’s variations are one of the less popular variations mainly due to its face value – the barbell sitting in the crook of the elbows definitely won’t gain you many “likes” on social media. Actually you’ll probably be more likely to have people comment that the lift is dangerous when in […]

11 Reasons You Should Be Doing Hypertrophy Work

Assistance work – the missing link to health & performance If you’ve read any of my articles you know we’ve talked about accessory work, assistance work, special exercise work, or whatever you’d like to call it numerous times over. I felt it was time for a new article to include the obvious benefits as well […]

Contrast Sets For Strength & Performance Gains

Using ‘contrast sets’ (or complex sets) is a concept that stems back as early as the 1950s. The premise was to in essence utilize both sides of the force velocity curve within the same session alternating between a both force and velocity modalities. This would allow the trainee to utilize postactivation potentiation (PAP) whereby one […]

Band Exercise Essentials

The use of bands is likely a missing aspect of your programming that allows for many advantages that straight weight does not have. Using a band accommodates the “strength curve” meaning tension increases where we are strongest. Furthermore, bands are a powerful tool for both strength development, activation drills prior to your training session, as […]

Why Linear Training Sucks For General Fitness

“Linear Periodization is like going 3/4 the way up the mountain and turning around before you reach the top” – Louie Simmons Over the last 10 years we’ve experimented with linear periodization in our programming but always found more drawbacks than benefits — not to mention the results have paled in comparison to using conjugate […]

Cluster Sets For Size & Strength

Using intra-set rest or “clusters” is hardly a new concept. In fact, Olympic lifters use clusters regularly, some without even knowing it. Put simply, we are using small bouts of rest (10-20s) in between reps to provide recovery and avoid movement deterioration which would normally occur during a straight-set with appreciable loading. In “Supertraining” Cluster […]

How To Use & Program Reverse Hypers

The Reverse hyper is a piece of equipment like no other. This open-chain exercise provides the unique benefits of traction and strengthening and can be used to facilitate recovery. You’ll want to make sure you use this piece of equipment correctly, as many times athletes use the Reverse Hyper incorrectly with excessive “swinging”. With that […]