Archive for July 2016

Why You Should Flex #everydamnday for Mobility Gains

Today, I’m excited to share the blogging stage with fellow Staff Coach and Director of Programming, Dan Cerone. Enjoy this absolute beast of an article we put together about FRC, a ground-breaking system we’ve recently been implementing in our coaching practice, and be sure to let us know what you think! A Quick Intro On…

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Move of the Week: Goblet Rear-foot Elevated Split-squat

Another week means another edition of MotW. Today we’re featuring a popular but often dreaded single-leg exercise, as well as Dan looking awkwardly into the camera. Enjoy! THE MOVE: Goblet Rear-foot Elevated Split-squat (RFESS) MOVEMENT PATTERN AND MUSCLES WORKED: Lunge pattern: quads, hamstrings, and glutes. WHY DO IT: We featured the Front-rack Reverse Lunge in a previous edition of…

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Let Your Fitness Slide: Slideboard 101

Why Slide? The slideboard has been around for a while now, but it seems as if since then, it has barely made it out of the strength & conditioning facilities in which it is well-known. Seeing as both mainstream training principles and fitness culture seem to be stuck in the 1980s, this is not a…

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Move of the Week: Landmine Meadows Row

For our Move of the Week today, here’s a great rowing variation you can do with the landmine, with a few secondary benefits! THE MOVE: Landmine Meadows Row MOVEMENT PATTERN AND MUSCLES WORKED: Horizontal pull: lats, upper and mid back. WHY DO IT: Remember when I spoke at length about the importance of horizontal pulling here? That…

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Move of the Week: High Split Overhead Press

For our Move of the Week today, here’s a great overhead pressing variation to get your weekend started! THE MOVE: High Split Overhead Press MOVEMENT PATTERN AND MUSCLES WORKED: Vertical push: shoulders and core. WHY DO IT: One of the biggest mistakes I see during almost any overhead pressing variation is the tendency to compensate by hyperextending…

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Deload to Reload: Making the Most out of Feeling Tired

On this blog, I’ve always harped on the notion that sometimes, too much is too much, and that less could be more. I am a firm believer that full recovery is just as important as training hard to make progress in the gym, and just last week, we discussed tapering for a powerlifting meet. Clearly,…

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Move of the Week: Single-arm Bottoms-up Carry

Happy Friday! It’s time to round out the week with the latest edition of MotW. Today we’re talking about the Single-arm Bottoms-up Carry. Enjoy! THE MOVE: Single-arm Bottoms-up Carry MOVEMENT PATTERN AND MUSCLES WORKED: Carry: core, rotator cuff, and shoulders. WHY DO IT: When I was working with baseball players and other overhead athletes, this carrying variation was…

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Tapering for a Powerlifting Meet: Keep Things Simple

Are you guys ready to geek out a little bit? A research paper titled “Tapering Practices of New Zealand’s Elite Raw Powerlifters” was just published in the Journal of Strength and Conditioning Research. Seeing that the rest of the team and I have done powerlifting meets in the past and that the barbell lifts are…

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