Workouts & Programs

I'm looking at saving this cycle for the next meet prep that I do (with the COVID-19 pandemic, who knows when that will be). In prep for a meet or not, I guarantee this will spice up your dynamic effort training for the bench press.

In honor of Lieutenant Michael Murphy, it's time to rep out our yearly tradition. But remember, the volume of this hero WOD is brutal even if you’ve been training consistently for the last 12-weeks. Instead of trying to go “all-in” being mindful of scaling, pacing, and NOT worrying about your past times is important.

We're gonna use everything from books, bricks, blocks, and buckets, to water softeners, siblings, and soccer balls. Convenient, right?

This is not me trying to sound like a meathead lifter and talk about how I'll go psycho if I don't get my swole on at the gym. But kinda...

We were both a little green around the gills and looked like two wobbly penguins walking around my kitchen trying to get food after this leg day. Try the other workout (recovery day) at the nearest track and field.

Buddy Runs, Death Rallies, Prowler® Mile, Prowler® Suicide, Prowler® Marathon... with this list, your Prowler® options are endless.

You can take plenty away from this program on how to structure a meet prep training program to peak a particular lift, and alternate accessory work and supplemental work to aid in building the squat.

For those who currently aren’t working and also have limited gym equipment, I wanted to provide a potential gameplan that you can use to bring some routine and mental/physical stability to your day-to-day.

Following a program along blindly without knowing much as to why you're doing it will take you nowhere. No matter who it comes from. It's time you think for yourself.

I, along with most of my clients, don't have time to train 4x per week. So, I wanted to share an example of what a progressive four-week, three-day block could look like for you if you're having the same weekly time crunch.

Training to get Instagram-worthy glutes is just as much for the guys as it is the girls. Not only will your backside look better, but working on your glutes might help out with knee and back pain, too.

I introduced my daughter to resistance training a couple of years ago. This August, we ramped up the training with two weekly sessions and speed training. This article details some excerpts from the resistance training portion of our program.