training
Three Phase Offseason Bench Protocol to Replace Dynamic Effort Waves
Following these phases, there seems to be, on average, around a five to seven percent increase in 1RM bench by the end of phase two, with a further increase after phase three.
The Most Underrated Exercise You’re Not Doing for Shoulder Health
Do your shoulders hurt at the bottom of the bench? If so, what are you doing to fix it? This exercise may help.
Bench Press More Weight
Watch this 4-part video series to learn everything from the technique of the movement to more advanced methods like overload training.
Band Exercise Index
An in-depth analysis of band movements I heavily depend on for augmenting my physical prowess on the mat, and for any athletes I coach irrespective of sport.
Down with the Decline?
If you decide to embark on the decline press, for whatever reason, regardless of whether or not the pursuit is to target these particular fibers of the pec, you may want to consider alternate options.
Make Your COVID-19 Training Better
Let’s go over the different categories of at-home training that you can begin adding to your routine right now: Bodyweight Training, Make Light Weights Feel Heavy, and Get Create and Go Outside.
11 Medicine Ball Exercises to Improve GPP
You down with GPP? You know, General Physical Preparedness. If not, it's time to get back in shape to dramatically and positively affect your total strength. You can start this process with a medicine ball.
Shoulder Saver Bench Warm-up
Since starting this recovery routine, that I do on both of my upper body days per week, I have had far less pain and nagging injuries. Save your shoulders!
Beginner Gains for Advanced Lifters
Here’s how you can quickly jump through your current plateau and advance to the next stage of strength.
All I Need Is One Bar
Many of my online clients and members of my gym don’t have a squat rack or bench at home, unfortunately. However, many of them have access to a barbell. Are you in this same predicament?
Anchored Band Squats for Unmatched Quad and Glute Power
A cluster 6-second pause execution as Dr. Serrano demonstrates with patients in the video combines to create excellent conditions for muscle growth and body fat loss at the same time.
Bodyweight Training for Lower-Body Strength and Power
We should not lose sight of the benefits that bodyweight training provides. Take a break from the barbell and machines and try Prison Squats, Nordic Leg Curls, Jump Squats, and Jump Tucks for newfound strength and explosiveness.