the basics
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RECOMMENDED READING
the basics
Lifting Aids: Tools or Crutches?
How to use belts, straps, wraps, and shoes without killing your progress. Lifting aids — belts, straps,…
Ep 828 – Hypertrophy 101: Lessons From the Iron Trenches
John and Arash share the hypertrophy lessons they wish they knew starting out. From mastering compound lifts and progressive overload to avoiding junk volume and caffeine traps, these battle-tested insights will save you years of wasted effort in the gym.
Why Technique Always Beats Strength
Why Mastering Jiu-Jitsu Technique Matters More Than Muscle In jiu-jitsu, size, strength, and athleticism all matter—but only…
The Hidden Flaw Sabotaging Your Strength Gains
Strength training isn’t just about moving weight, it’s about mastering movement. Too many athletes can squat or deadlift heavy but fall apart on primal patterns like lunges, step-ups, or split squats. The real test is whether you can control your body through the full range of motion, especially in the eccentric phase where muscles lengthen under tension.
Unf*ck Your Breathing: The Mechanics
“In my class today, we were discussing avoiding the Valsalva maneuver when lifting and cueing clients to…
Speed Program Training Integration
Power Athlete’s Speed Program has been flying off TrainHeroic‘s virtual shelves and we’ve received a number of emails…
How to Start a Summer Sports Camp
This year I have just started my forth year of running a Summer Sports Camp at CrossFit South Bend. As I look back…
Why Percentages Don’t Work
Just kidding, they do, but if you’re basing you or your clients’ training off percentages of a…
4 Magic Movements to Fix Your Squat
There is a wrong way to squat. And you’re probably doing it wrong. Determining right vs. wrong…
Grindstone
A few years ago I was approached by the CEO of a Fortune 500 company to design…
