Welcome to the training lab 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. 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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What is RPE? A Guide For First Responders

Firefighters, law enforcement, paramedics, military, EMT's, security, doctors and nurses — you all have some of the most intense jobs on the planet. You’re often handling situations in which other people’s lives are in your hands. Since being physically fit is part of...

Strength Training for Swimmers

If you’re looking to improve your time in the water, you might want to consider doing some work on the land. Constantly working your shoulder joints and muscles in the pool can lead to poor posture and overuse injuries, which keeps you from getting faster. Chris...

The #1 Kettlebell Exercise For Posterior Chain Power

Whether you’re looking to build explosive power or you need to work on correcting your posture, the kettlebell swing is for everyone. This ultimate posterior chain exercise can fit into almost any training program and is sure to strengthen your core, glutes,...

How to Create a Balanced Full Body Workout

Getting a symmetrical physique isn’t just a goal for bodybuilders. Functional athletes deserve to look like they lift and make massive progress too. But how do you know what kind of reliable program works for you? What training structure will net the most reward? Dave...

3 Snatch Drills to Improve Your Speed Under the Bar

Some would argue that the snatch is the pinnacle of athletic movements. It requires speed, strength, flexibility, and practice, practice, practice. Moving fast under the barbell is an essential skill to develop if you want to get better at the snatch, because you’re...

3 Tips for Blasting Your Delts & Dominating Your Shoulder Workouts

Getting bigger, wider delts that pop off your shoulders requires more than just attacking your shoulder workouts — you gotta do them with purpose. Understanding positioning, muscle relationships, and the correct equipment to use is paramount to building the delts of...

Use the Dead Squat to Improve Your Squat Form & Build Maximum Strength

You’ve probably seen videos of people getting crushed by a squat due to improper form and loading too much weight. Don’t be that person. The dead squat is the perfect movement to prevent this from happening – it’ll improve your form and increase maximum strength (so...

Level Up Your Back Workouts by Adding One New Exercise

Doing countless rows, pull ups, and lat pull-downs but not seeing any real improvement in your back size? You might be neglecting the three core movements that are crucial to challenging your lats. Marc Lavallee has trained Canadian military units in the Search and...

Strongman Shoulder Workouts: Mastering the Overhead Press

The overhead press is the crux of many strongman competitions as it demands the ultimate strength of your shoulders, core, grip strength, upper back, AND traps. Andrew Watsford is a strongman competitor, coach, and co-owner of DNA Strength and Performance in...

Romanian Deadlifts (RDLs): The Ultimate Hamstring Exercise for Posterior Chain Development

Struggle with weak hamstrings? Hips? Glutes? Your entire posterior chain? Join the club. Kyle McGough, CSCS/USAW, is the founder of Hardbody Athlete where he teaches people how to strength train like professional athletes. He’s worked as an S&C coach for The Ohio...

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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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