training

This highly effective, two-band warm-up routine focuses on improving lumbopelvic stability, strengthening hip internal and external rotation, and addressing movement bottlenecks to enhance squat performance and reduce injury risk. Key exercises include the banded deadbug, the 90/90 banded hip internal rotation drill, and the single-leg banded hip thrust with a contralateral load.

Ben Patrick discusses how he overcame chronic knee issues that began at age nine by utilizing backward sled drags and eccentric loading to rebuild athletic resilience. The conversation bridges the gap between Westside Barbell principles and Patrick's "Knees Over Toes" methodology, exploring how scaling exercises like the split squat and seated good morning can facilitate longevity and pain-free movement.

Everyone starts somewhere. Early on, it’s easy to look at newcomers and forget you were once guessing too. The difference between arrogance and experience is humility. If you’ve been in the game long enough, you realize the next wave isn’t your competition — they’re your continuation.

This approach provides several key benefits, including the desensitization of GGI tendon organs, improved recruitment of high threshold motor units, and a significant boost in confidence when handling super maximal loads, leading to direct carryover to the full main lift

Locke’s Kodiak Barbell method is a blend of conjugate, block, and DUP principles, built around diagnosing an athlete's failure as either structural (postural) or muscular. Structural failures are addressed by systematically using variations, tempo, and pauses, while muscular failures involve programming targeted accessory movements to strengthen specific weak links.

The McGill Big Three exercises: the curl-up, side plank, and bird dog are designed to challenge your core from different directions, with the ultimate goal of creating stiffness in the spine and the surrounding musculature. For both strength enthusiasts and those with low back pain, prioritizing the proper intent, maintaining a neutral spine, and ensuring alignment of the rib cage and pelvis are absolutely paramount for stability and maximizing carryover.

Fat bar training has been around for decades. I am not the first to discover it. However, I don’t know of anyone who has switched over to it 100% after 20 or more years of training with the standard bar.

If your squat feels wobbly or your bench leaks power, the problem usually isn’t strength—it’s how you connect to the floor. This article breaks down five counterintuitive rooting tricks that instantly make you more stable, more powerful, and able to use the strength you already have.

Real functionality is simple — moving well under load and being able to repeat it tomorrow. If your “function” can’t translate to sport, life, or strength, it’s just entertainment.

This project is not just an upgrade; it’s a total reimagining of what a high school strength and conditioning facility can be. But more than that, it's a physical manifestation of a community's belief in its children. The result is a space that rivals collegiate-level programs, meticulously crafted with incredible attention to detail and a clear, unified vision.

You log more miles, follow the training plan, and push through fatigue, yet you've hit a wall. Your race times have stagnated, or worse, that same nagging injury keeps reappearing. It's a frustrating paradox for any dedicated endurance athlete: how can more work not lead to better results?