Indoor soccer took a toll on my knee, so my training has been a bit limited. But that didn’t stop me from using Blood Flow Restriction on leg day, which I highly recommend using when working around injuries that force you to use lighter weights.

This workout left me hammered. Part of that’s on me for joining a co-ed indoor soccer team, and let’s just say bodybuilding and soccer don’t exactly mix. But that didn’t stop me from doing my Workout of the Day.

There are only two sets here but with a significant emphasis on the eccentric on the first and last rep. Select a weight in which you can get 12-14 reps. Begin each set with a 30-second negative, followed by 10 normal tempo reps, finishing with a final 30-second negative.

If you’ve got lower back issues and want to up difficulty without adding pounds like I do, then this is the Workout of the Day for you. Today, the goal was to increase time under tension.

Life is chaotic. Instead of missing another training day because you’re too busy, become more efficient. This article is designed to help you to get the most bang for your buck from every training session.

To improve athletic power, functional core strength, and body composition, check out these video exercise executions and training strategies that you can use right away.

By assessing the strengths of each athlete, you can better determine their training needs and how to address them. This chart makes it easy to evaluate progress for each player.

Elitefts™ Advisor and Owner of Mountain Dog Training John Meadows performs a unique calf superset at the S4 Compound.