The Deadlift Series: Sumo vs. Conventional
The sumo and conventional deadlifts are two different lifts, each with its own sets of unique benefits and drawbacks. The sumo stance is a variation that has increased in popularity over the last few years thanks to the explosion of the sport of powerlifting across...
The Deadlift Series: Creating Tension, Part 2
In Part 1 of this series, I explained how taking the slack out of the bar can help you deadlift more efficiently, increasing tension at the onset of the lift. In today’s article, I’ll discuss another crucial aspect of the set-up that can add kilos to your lifts, while...
The Deadlift Series: Creating Tension, Part 1
In this series, I’ll be addressing some elements of proper setup and execution that can dramatically enhance the way you deadlift. To start off, let’s talk about tension. There are a couple of different ways to increase tension during the deadlift, so this specific...
Box Jumps for Conditioning: Is It Worth it?
Box jumps are a phenomenal tool for building explosive power and strength. As part of regimented plyometric training, they can help an athlete become faster, stronger and more powerful, ultimately enhancing performance where it matters. For the general population,...
Improve Your Balance and Performance: The Tripod Foot
When analyzing squat mechanics, a quick glance at one’s feet will tell me most of what I need to know. If the feet are pronated, supinated, or the toes are coming off the ground, I can typically expect to see a cascade of poopy events further up the kinetic chain....
RDL vs. SLDL: What’s the Difference?
The Romanian Deadlift and Stiff (or Straight) Legged Deadlift are two movements that look nearly identical, yet each has its own set of benefits and disadvantages. In this article, I’ll discuss the main differences between the two exercises, how I coach the lifts, and...
Stop Doing Push-ups From Your Knees
I’m not one to write off exercises unless there’s good reason to do so. “What’s wrong with knee push-ups?”, you may be asking. Well, there’s nothing inherently wrong with them. For the most part, people who choose to do them can still get an adequate upper body...
Unconventional Glute Training
Functional training has gotten a bad rap within the last few years. To many, it paints a picture of inventive trainers utilizing a wide range of unorthodox training toys, such as Bosu balls or other instability devices, while their client performs a bunch of...
Featured Exercise: Banded Pull-Throughs
There’s a very special place in my heart for exercises that offer multiple benefits in a single package. The banded pull-through is one of them. This is an exercise that has a lot of potential for improving not just how you look, but also how you move. In its purest...
Featured Exercise: Frankenstein Squat
The Frankenstein squat is a hidden gem of an exercise I wish more people knew about. I love this squat variation as it allows the body to find its own squat groove, with no room for compensatory movement patterns. The nature of this exercise ‘forces’ the lifter into...
Featured Exercise: 3-point Row
I’ve always been a fan of unilateral exercises that also serve as an indirect way of training core stability and endurance at the same time. The 3-point row is a great variation of the standard dumbbell row, allowing you to target the muscles responsible for keeping...
Featured Exercise: Rotating Plank
The rotating plank is an absolute game changer for those looking to up their core strength. As discussed in our previous core training article, the most efficient way of training the muscles responsible for trunk strength and stability is through isometric...
How I Got Powerlifted Back On The Wagon
This is a guest post by Claudia de Jonge Oliva, a former client, fellow coach and inspiring businesswoman. --- A tale about denial, pressure of leading by example and strong AF women. 2018 was a year full of highlights: I turned 40 and was ready for it both physically...
It’s Time to Rethink Your Core Training
You might’ve been led to believe that crunches are the end-all-be-all key to a strong and defined set of abs. If your goal is to maximize hypertrophy in the abdominal region (aka get a 6-pack), dynamic exercises consisting of eccentric and concentric portions, as...
What’s the Deal with Deloads?
Deloading is a commonly misunderstood concept. When properly applied, deloads offer a way to reduce fatigue that has been accumulated as a byproduct of training overload. That means, all the hard work you’ve put in for the last X weeks have led to a substantial...
Should You Be Doing Trap Bar Deadlifts?
For a long time, I viewed the trap bar deadlift as the inferior counterpart to barbell deadlifts. As my knowledge of training evolved (as did my preferences and abilities as a coach), I came to realize that there is a time and place for the trap bar deadlift in...
Auto-regulation and RPE-based Training
RPE has been making rounds in the powerlifting community for a few years now. In this article, we discuss its value, pros, cons, and common misconceptions.
Meal Frequency and Peri-Workout Nutrition
The value of nutrient timing and meal frequency has been a hot topic of debate in recent years. However, most studies have shown that, for us simple folks who aren’t making a living off of training, it just simply doesn’t matter that much. But, since there’s still a...
The Role of Dietary Protein in Weight Loss
Why is protein regarded as the king of macronutrients? You might already be aware of its importance when it comes to building muscle and regulating bodily functions, but did you know it can also help you lose fat more efficiently? For those seeking to lose weight,...
Strength Training Basics: Progressive Overload
Undoubtedly one of the most important principles underlying any sound training program, progressive overload is also one of the easiest to understand and apply. By definition, overload simply refers to the increase in stimulus placed on a system in order to bring...