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The Training Lab is the knowledge hub for online Strength and Conditioning content. We have curated articles designed to empower you to Be Your Best inside and outside the weight room.

This isn’t some fitness blog trying to sell you a cheap diet or a new magic pill. Our writers are sourced from the top minds in the strength training industry. The Training Lab is a forum to share knowledge within a vast network of coaches and athletes around the globe.

Above all, we are here to bring performance to the people. 

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Upright Rows: The GOAT for Shoulder Workouts

Simply put, big shoulders are sexy. If you’re into bodybuilding, you know that your shoulders form the wide top of your hourglass or “V” shape. Having round boulder shoulders is immediately noticeable for your physique aesthetics and usually means the difference...

Get Out of Your Fitness Rut & Into the Winner’s Mindset

Maybe for you it’s not about getting your New Year resolution to stick, because you already train like a beast. Working out is part of your identity and your lifestyle. You’re committed and consistent and maybe even find it fun. But like anything else you do regularly...

Front Squat How-To for Serious Muscle Density

Of all the myriad ways to squat, there’s one variation you could probably stand to do more often: front squats.Set your leg workouts on fire with the front squatFront squats challenge your body to balance weight across your shoulders (front delts) instead of behind...

6 Tactics to Make Your Fitness New Year Resolution Finally Stick

Chances are you made it through the first week. Motivation is fun and easy to come by in the beginning. I’m ready to make a change! I know I can do better! I’m sick and tired of being sick and tired! Keep These in Mind & Success is Truly InevitableThe New Year is...

8 of the Best Hamstring Exercises for Meaty Legs

Your hamstrings are not just for decoration and making yoga feel impossible. They’re essential for basically any athletic movement involving your legs—jumping, running, lunging, squatting, and picking up weight. Get stronger pulls & shaply gams with these...

Master the Push Press with these Points of performance

Massive overhead strength is a hefty goal to chase. Since it’s one of the more difficult aspects of strength to develop, holding a fat stack of plates overhead always looks impressive, feels epic, and establishes dominance over your enemies.Master the Push Press for...

TrainHeroic’s Massive Gift Guide for the Fitness Nerd in Your Life

The most wonderful time of the year—when everything is on sale and your inbox is flooded with promos and each time you click “purchase”, you can feel your bank account groan.  But man, there is some cool stuff out there. And who doesn’t love giving a unique gift to...

The Best Online Powerlifting Programs in TrainHeroic

Get in peak performance shape, for your next meetYour search for the best powerlifting programs is over. Powerlifters are a special breed. Anyone who can suffer through brutal, heavy training sessions day in and day out just to give gravity a fat middle finger has to...

The Best Online Olympic Weightlifting Programs in TrainHeroic

Snatch, Clean & Jerk. Expert Olympic Weightlifting Programs to increase your totalOlympic weightlifting is some of the most fun and the most frustration you can experience as an athlete. If you’ve dedicated any significant amount of time to weightlifting, you know...

TrainHeroic’s Top Online Crossfit & Functional Fitness Programs

Live the Functional Fitness Lifestyle Like a ProFor CrossFit athletes who drank the Kool-Aid and have been neck-deep in the community ever since, functional fitness is the ultimate path to athletic greatness.  Specializing is out. Well-roundedness is in. You want to...

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Mobility 101: A Complete Guide

Mobility is hot topic, and vital for anyone spending time in the weightroom.

The ability to have full range of motion in your muscles and joints is one of the most important aspects of training. Improving your mobility can help you workout for longer, reduces joint pain, and can reduce the risk of injury.

In this guide you’ll learn more about mobility, who it impacts, why you should be focusing on it no matter what your age or training history, and how to tame common mobility hot spots from head to toe.

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Olympic Weightlifting 101: A Complete Guide

In this article, Mike Dewar shares a basic template on how to build an Olympic weightlifting program geared toward the beginner and intermediate lifter.

Mike covers everything from the 8 goals of an Olympic Weightlifting program, how to build your own 4 week program including full sample sessions, the 5 key variables in Olympic Weightlifting, and 30 exercises perfect for beginners.

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10 ways to build an unstoppable engine for competitive crossfit

To succeed in CrossFit, you need the ability to repeat near maximum efforts with as little rest as possible.

It’s not enough to simply have a high one rep max or a large unbroken set of muscle-ups. How many reps at 90% of your max power clean can you do in 8 minutes?

In this article, Todd Nief gives us a full breakdown of the 10 ways he helps  Crossfit athletes build an unstoppable engine for competition.

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How to Zercher Squat: One Exercise to rule them all

We all want that golden ticket. The one-size-fits-all exercise and perfect program. You know – the one that makes us look like the Hulk as long as we follow that program to the T.

Well folks, that all sounds great. But in reality, we know there is no one-size-fits-all exercise, program, food, or supplement… PERIOD. However, coach Ryan Leibreich has a secret weapon exercise that will get us close; it has a lot of bang for its buck. It builds massive quads, big glutes, a wide back, and some awesome biceps. Exactly what every athlete needs.

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4 scientifically proven ways to develop explosive power

Building athletic power is one of the most desired, if not the most desired, quality in athletic performance today. It’s as important for the athlete training for the sport of life as it is for a D1 high performance athlete.

The question is…how do we optimally train it?

In this article coach Joel Smith, a long-time D1 S&C coach, gives us the lowdown on creating explosive power in the weightroom. From Olympic lifting to plyometrics, this is your one-stop guide on all things athletic power.

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Nervous system training 101: The creation of superhuman strength and athleticism

Consider the following: pound for pound apes have double the strength of a human being.
They can also jump about 30-40% higher than top human jumpers.

How is this possible given their similar amount of muscle mass?

Our simian friends have an interesting piece of their brain and spinal cord that allows them stronger muscle contractions: less grey matter.

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TrainHeroic Instagram: For Athletes, By Athletes

Looking for some Monday motivation? How about a new training session to shake things up a bit?

TrainHeroic’s Instagram is for for athletes, by athletes. We share news and notes on the latest in the strength game, valuable training insights and tips from thought leaders in the fitness game, exercise guides, sample training sessions and more.

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