The humble kettlebell has been the cornerstone of my training and that of my athletes for several years now. While most people simply use kettlebells for conditioning purposes, performing high rep swings, snatches, or doing …
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How to Add Unconventional Training into a Traditional Strength Program
Calisthenics, barbells, dumbbells, kettlebells, sandbags, tires and sleds; so many tools to make you a lean mean sculpted machine; also enough to cause so much confusion you don’t know where to start your program! I …
Stop Bleeding: How to Find Ideal Kettlebell Handle Smoothness
Yes, your beat up hands make you FEEL like a badass, but does busting up your skin really MAKE you a badass? Believe it or not, there is an ideal handle smoothness for kettlebells based …
9 Ways to Improve Your MMA Training
The amount of MMA fighters that exist today versus 20 years ago is staggering. As the talent pool grows, it forces the athletes to improve or they risk being weeded out. Here are 9 ways to get your training for MMA on track, helping you to perform at your maximum when fight day comes.
The Top 3 Fundamental Exercises for Athletes
The needs of an athlete are fairly simple; they need to be agile, mobile, and hostile at the drop of a dime. Their bodies are placed under tremendous stresses day in and day out, posing …
How to Perform the Heavy Double Kettlebell Turkish Get Up Exercise (Eventually)
The Double Kettlebell Turkish Get Up (TGU) is an extremely difficult movement that requires equal parts strength, mobility, balance, and conditioning in order to be performed correctly. Learn how trainer Cynthia Roulston accomplished her goal of performing Double 20kg Kettlebell Turkish Get Ups using an effective movement progression.
Top 3 High Impact Training Methods When You Have No Time
If you’re like me and prefer alternatives to being at the gym lifting weights, running on a treadmill, stepping on the stair stepper, or pedaling on a stationary bike for long periods of time to …
The 5 Rules of Real Strength
Finding the strongest version of you is not extremely complicated, but the psychological and physical challenges are daunting. It requires consistent focus, intensity, and great determination. Remember that being strong is a lifelong process and …
How to Create Primal Bodyweight Workouts: The Primal 6 Model
If you want to add true functional strength, conditioning, and agility to your workout program, it’s time to look to the ancients. Our ancestors relied heavily on six natural (primal) movements for hunting and gathering, running away and escaping from predators, and for survival in general. These six primal movements were essential for ancestral life and survival and have been carried over to us (even if most people barely utilize them). Learn how to use the Primal 6 Model to create your own bodyweight workouts.
Core Strength for Kickboxers: Beyond the Abdominals
Knees, shins, feet, elbows, and fists; during kickboxing you use all of these as your weapons for contact on the bags, pads, and opponents. But what is it that connects all of these? What brings …
Ask DeFranco: Are Trap Bar Jumps Safe?
Joe DeFranco explains how to correctly perform a trap bar jump.
The Top 24 Battle Rope Exercises for Conditioning
Battle Rope Exercises are some of the most high intensity drills you can find, and here are 24 variations of them! During this video, you’ll find multiple variations using single rope waves, double rope waves, and the little-used (but insanely beneficial) rope pull variations.
A Real Warrior Workout! USMC Style
Marine Corps Sergeant and Innovative-Results gym owner Aaron Guyett has used his experience to create “Warrior Training,” a program designed to prepare people mentally and physically for elite military programs like Army Special Forces, Marine Force Recon, Navy SEALs, Air Force PJ’s, and Navy SWCC. Learn what a real Warrior Workout entails, and watch a full session in action.
6 Essential Tips For Making Atlas Stones
Want to start training with Atlas Stones, but you don’t want to pay for shipping a 150lb ball of concrete to your home? Then you need to get a mold and follow these essential tips to making Atlas Stones at home!
How to Become a Strongman: The 5 B’s of Odd Object Training
If you ever want to become a strongman, you’ll need to perfect some Odd Object Training techniques. Learn the history and benefits of odd object training, as well as the basic movements you need to get on your way to become a strongman.
DeFranco: The Right Way To Do Lateral Raises
Improve muscular recruitment of the medial delts by performing “dead stop” lateral raises. Joe DeFranco is Onnit: https://www.onnit.com/honor-roll/joe-defranco/
3 Essential Movements with Indian Clubs
As most combat and strength athletes can attest to, shoulder pain will eventually become an issue for most people. Luckily, an ancient training tool called Indian Clubs combined with these three essential movements could be the solution.
The Juggernaut Standard: Fitness for Survival
You’ve seen it in the movies a thousand times: the hero dangles from a rope with one hand while holding the helpless damsel with the other; the hero sprints away from a building just before it explodes; a group of people outrun an oncoming wave as they scramble up a hill to safety; and so on and so forth.
Physical Test Preparation: 2-Minute Push Up Test
The 2-Minute Max Push Up Test is a staple of physical exams used by the military and law enforcement. Find out how to properly prepare and set a new personal record next time you test.
VO2 Max Protocol
By Brandon McElroy I was trying to figure out how I wanted to train today to get my heart rate up and keep it there. I didn’t want to run or jump rope and I …
One-Off Workout: 5-Move TRX and Kettlebell Fat Burn Combo
Ramp up your workout intensity and burn fat fast with this TRX and kettlebell circuit. THE WORKOUT >> Each exercise is to be completed in a circuit format with zero rest in between exercises. You …
Strengthening the Hip for MMA: Hip Strength Workouts & Exercises
An often neglected aspect of training, hip strength can make or break your martial arts practice and limit your lower body strength development. Tom Furman walks you through a simple workout regimen to get you going in the right direction.
Sandbag Training for Soldiers: Complex Workouts
Many soldiers have dropped their old exercise programs in favor of new and improved performance training methods that will better prepare them for combat. Gone are the days of endless running and sit ups, as many American soldiers are now using training methods such as Olympic Lifting, Kettlebells, Battling Ropes, Sleds, and one of the most reliable training tools of all, the Sandbag.
The Full Body Training Advantage (Part 2) | Designing Full-Body Workout Routines
With The Full Body Training Advantage Part 1, you learned the reasons why I prefer full-body routines over splits. In Part 2, I want to tell you how you can design your own full-body workout routines.
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