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The Training Lab is the knowledge hub for online Strength and Conditioning content. We have curated articles designed to empower coaches, personal trainers, and athletes to Be Your Best. 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.

Whether you are a coach looking to expand your training tactics or an athlete looking for the best workouts. We cover a wide variety of topics including; weightlifting exercises, coaching techniques, athlete psychology, sports performance, and injury prevention. And much more. 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. We believe that sharing our content will connect Heroes who find joy in training.

LATEST

6 Tips For Navigating Fatherhood & Fitness

Author: Lily Frei

Becoming a dad is a scary and exciting new chapter in your life. But how will it affect your training? Are you doomed to succumb to the dad-bod once you have a kid and your time belongs to them? We think not. Grab some tips from our fit dads and coaches to keep training through parenthood. They emphasize important mindset factors like knowing your family values, being flexible in your methods, making training FUN, and remembering your why – setting a good example for your kids to follow.

Our Favorite LGBTQ+ Fitness Brands to Support

Author: Lily Frei

Get ready for June Pride celebrations by shopping these LGBTQ+ friendly fitness brands. Grab some new gym swag, swimwear or lounge clothes that speak out for the queer community, their heart and struggles. Businesses like Out-Fit, Alo Yoga, TomboyX, Converse, and NoBull have Pride lines donating to LGBTQ+ nonprofits, while others like Woxer and Humankind Swim offer inclusive/gender-neutral sizing.

Spotlight on Pride Fitness: Body by Daddy

Author: Lily Frei

Body by Daddy supports the LGBTQ+ family by encouraging the idea that exercise shapes your body to better fit the image you have of yourself. Lizzy’s programming comes with over a decade of experience training gay people and managing their fitness. She uses exercise science to create special routines for trans-femme and trans-masc folks who want a strong, healthy body that fits their ideal. She knows that when her clients succeed, so does she.

4 Uncommon Movements to Build Massive Shoulders

Author: Lily Frei

Big, round shoulders are a crucial piece of any physique puzzle – if you want a defined v-shape, you need shoulders that look like they could support a car. Apart from the standard press/jerk variations and the standard isolation work, here are some movements to shake up your shoulder-building routine: Arnold press, handstands, face pulls, & reverse grip presses. Bonus points for taking the time to master the iron cross.

How to Crush Hypertrophy Training Sessions Without Machines

Author: Lily Frei

Crossfitters, powerlifters, and weightlifters who want to try a splash of physique training might have to adjust hypertrophy movements based on their available equipment. I did. Strength gyms don’t usually have cable machines, but you can use bands or Crossover Symmetry equipment for that. No incline bench? Elevate one side of a flat bench. Try doing preacher curls on a GHD or leg extensions with a medicine ball. Get creative with your substitutions so you can make those gains.

Spotlight on BIRTHFIT: Strength Training for Bad*ss Moms

Author: Lily Frei

BIRTHFIT offers expert strength training for women throughout the entire motherhood journey from prenatal to postpartum. Lindsey, Leah, and Kate provide a supportive, intelligently-guided fitness community for moms and athlete moms-to-be, taking into account recovery, mindset, healing, and whole-body wellness to help moms train to be moms.

6 Tips For Navigating Fatherhood & Fitness

6 Tips For Navigating Fatherhood & Fitness

Author: Lily Frei

Becoming a dad is a scary and exciting new chapter in your life. But how will it affect your training? Are you doomed to succumb to the dad-bod once you have a kid and your time belongs to them? We think not. Grab some tips from our fit dads and coaches to keep training through parenthood. They emphasize important mindset factors like knowing your family values, being flexible in your methods, making training FUN, and remembering your why – setting a good example for your kids to follow.

read more
Our Favorite LGBTQ+ Fitness Brands to Support

Our Favorite LGBTQ+ Fitness Brands to Support

Author: Lily Frei

Get ready for June Pride celebrations by shopping these LGBTQ+ friendly fitness brands. Grab some new gym swag, swimwear or lounge clothes that speak out for the queer community, their heart and struggles. Businesses like Out-Fit, Alo Yoga, TomboyX, Converse, and NoBull have Pride lines donating to LGBTQ+ nonprofits, while others like Woxer and Humankind Swim offer inclusive/gender-neutral sizing.

read more
Spotlight on Pride Fitness: Body by Daddy

Spotlight on Pride Fitness: Body by Daddy

Author: Lily Frei

Body by Daddy supports the LGBTQ+ family by encouraging the idea that exercise shapes your body to better fit the image you have of yourself. Lizzy’s programming comes with over a decade of experience training gay people and managing their fitness. She uses exercise science to create special routines for trans-femme and trans-masc folks who want a strong, healthy body that fits their ideal. She knows that when her clients succeed, so does she.

read more
4 Uncommon Movements to Build Massive Shoulders

4 Uncommon Movements to Build Massive Shoulders

Author: Lily Frei

Big, round shoulders are a crucial piece of any physique puzzle – if you want a defined v-shape, you need shoulders that look like they could support a car. Apart from the standard press/jerk variations and the standard isolation work, here are some movements to shake up your shoulder-building routine: Arnold press, handstands, face pulls, & reverse grip presses. Bonus points for taking the time to master the iron cross.

read more
How to Crush Hypertrophy Training Sessions Without Machines

How to Crush Hypertrophy Training Sessions Without Machines

Author: Lily Frei

Crossfitters, powerlifters, and weightlifters who want to try a splash of physique training might have to adjust hypertrophy movements based on their available equipment. I did. Strength gyms don’t usually have cable machines, but you can use bands or Crossover Symmetry equipment for that. No incline bench? Elevate one side of a flat bench. Try doing preacher curls on a GHD or leg extensions with a medicine ball. Get creative with your substitutions so you can make those gains.

read more

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