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The Training Lab is the knowledge hub for online Strength and Conditioning content. We curate and product content designed to help you Be Your Best. Subscribe below to stay in the loop with the latest articles or explore the full blog.

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.

Whether you are looking for movement guides, the latest in sports science, a new insight on your favorite old exercise or tips on recovery and nutrition, you’re in the right place. We cover a wide variety of topics including; weightlifting exercises, mobility 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

5 Advanced Plank Variations for Your Strongest Core

5 Advanced Plank Variations for Your Strongest Core

Planks are a core staple, but let’s face it—they’re boring. And for some people, they’re too easy. If you fall into that second camp, we’ve dug up some advanced plank variations to get your core working harder.Stabilize you midline for bigger liftsCore work is an easy...

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Overhead Squat Points of Performance, Benefits & Challenges

Overhead Squat Points of Performance, Benefits & Challenges

Why is the overhead squat so hard?Ask any coach worth their salt what the most challenging weight-bearing movement is for mobility and they’ll probably say overhead squats. If you want to get specific, a double kettlebell overhead squat or a close-grip overhead squat....

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Strict Press: A How-To Guide

Strict Press: A How-To Guide

Strict Press, Overhead Press, Military Press, Shoulder Press - Points of PerformanceFor some reason, the lifting world has several names for the exact same movement. Overhead press, strict press, military press, and shoulder press all refer to one exercise: pressing a...

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Box Jump Progression for Beginners

Box Jump Progression for Beginners

Get vertical & conquer the box!Box jumps are a hellacious nemesis for so many newer athletes. The fear of failing a jump and breaking your neck is extremely common. This self preservation is why adults often avoid attempting potentially dangerous feats of...

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Snatch Balance Variations Explained

Snatch Balance Variations Explained

Snatch Balance Variations Explained :Improve Your Speed, Footwork, & Overhead StabilityThe snatch is one of the most technical movements in the world of athletics. It can take years to master each individual part of the lift, and even Olympians drill bits and...

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The Sumo Deadlift: How & why you should be doing them

The Sumo Deadlift: How & why you should be doing them

How and why to do sumo deadlifts, plus technique for training a massively strong sumo pullPicking up something off the ground is a mechanically essential skill for humans on planet Earth. Deadlifting is considered the best test of strength for this skill, and one of...

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Burpees: The Ultimate Guide

Burpees: The Ultimate Guide

Author: Lily Frei

We love to hate ‘em—burpees are the one movement in a workout that prompts near universal groans and complaints from athletes. The why is simple: going from completely facedown on the floor to a fully extended jump with arms reaching overhead is the ultimate full-body eff-you to gravity.

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The Best Olympic Weightlifting Resources

The Best Olympic Weightlifting Resources

Our favorite olympic weightlifting resources from Greg Everett of Catalyst AthleticsAt TrainHeroic, we’re all about quality resources and education for athletes, because knowledge is literally power in the strength and conditioning world. Check out these olympic...

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TrainHeroic Coaches Win HYROX National Championship

TrainHeroic Coaches Win HYROX National Championship

Reach Functional Fitness (@reachfunctionalfitness) out of Knoxville, TN is a family of athletes as young as 14 and as old as 63. With members ranging from law enforcement to supermoms, and several Spartan coaches—two at the elite level—the Reach community is one of big heart, badass endurance, and massive functional engines.

Taylor Haney, owner of Reach, is proud to announce they have two teams that qualified for the HYROX World Championships in Leipzig, Germany coming up in September. The HYROX competition runs along the same veins as endurance obstacle racing like the Spartan Race or their spinoff, DEKA, “the decathlon of functional fitness.”

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Most popular

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.

Follow us and join the TrainHeroic community.

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