Strength Training Articles and Programs

Dr. Rusin has covered the purpose of the six-phase dynamic warm-up sequence. Now it's time to dig into the specific movements in each sequence and learn proper execution.

This system really comes in handy for performing movements that would otherwise require large, expensive pieces of equipment. With a little creativity, you can even add a few new unique exercises.

After addressing internal tibial rotation and stability and strength of the intrinsic foot musculature, we can now look at hip internal rotation, knee valgus, and exercises for progression.

There's a piece to the accommodating resistance puzzle that I don’t think anyone ever really discusses: using bands too often can ruin you for straight weight. There's also an equally overlooked method of fatigue management.

By explaining the concept of Oscillating Kinetic Energy and demonstrating the setup, Jim gives you everything you need to know to get the most out of the Bamboo, Earthquake, and E-Maxx bars.

In this article, we’re going to cover the most bang-for-your-buck cues to action when performing any type of pressing, pulling, or squatting motion.

Last summer I was able to perform some informal research on 10 Division II football athletes examining how to reverse imbalances found in force-velocity profiling using velocity based training with a Tendo Unit and accommodating resistance.

Wrist curls alone aren't going to cut it. Try this protocol instead.

This article is intended for strength coaches who are looking to take their athletes to the next level. There are some very simple things you can do to ensure your athletes reap the benefits of such a powerful system.

Our daily routines force us to live anteriorly dominant, meaning that everything we do is in front of us. These banded accessory and mobility exercises will build a stronger, healthier, more stable upper back.

This workout uses a holistic approach in order to build strength, explosive power, and hypertrophy, utilizing a combination of light weight, heavy weight, tempos, isometric contractions, giant sets, bands, and the Juarez Valley finisher.

How and when should you perform assistance exercises? What protocols are used for assistance work? Should exercises be changed or rotated? What about bands, chains, and specialty bars?

The continuous feedback of the wall can provide the athlete with a sense of position, tension, and compensation, resulting in improved performance and benefit of the exercises.

Band tension adds tremendous metabolic (muscle) and nervous system (brain) challenges, making them perfect for shorter training sessions. Imagine what happens when you return to bodyweight pulls and presses.

The spinal erectors are often overlooked when it comes to building the physique AND deadlift. Try these 10 to add slabs of meat back there.

With my Bare Bones program, you can see that great progress can be made with minimal equipment, but there are some tools that make things easier. If I built a home gym all over again, these are the first things I would buy.

This program moves in a linear progression by alternating rep ranges with normal deload and sarcoplasmic hypertrophy phases to allow for supercompensation to take place.

The shoulder is a complex joint but keeping it healthy can be simple. Many issues can be fixed or greatly improved with certain exercises and stretching.

What does it mean to train your core?

Each time I use this method myself I feel like I could run through a wall come meet day. Now after six years of using this cycle, we have proof that it works for our athletes.

So why do you want to build a strong, thick upper back? Isn’t the bench all pecs, shoulders, and triceps?

If you’re beat up from powerlifting or more concerned with hypertrophy, some of these variations may prove useful. In all honesty, alternatives of the basic lifts have done the most for the development of my physique and hypertrophy.

Much like setting up your squat, get your bands set up correctly from the bottom up and the rest will fall into place.

Say your quads, hamstrings, and glutes are capable of handling 500 pounds in the squat, but (because of weakness, tightness, or overuse), your adductors can only handle 400. Not a good look.