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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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The Best Bodyweight Exercises to Supplement Your Training

Listen, we get it—barbell training is fun. It’s more fun than like, anything else. But what kind of other training could you be doing to support your barbell work? Could adding more bodyweight movements get you that much closer to a new back squat PR?   Heather...

Bench Press: To Arch or Not To Arch?

Everyone online seems to have a strong opinion about arching your back in the bench press. The reasons and schools of thought vary around the hows/whys, so what’s a novice athlete to do? Anthony Cuevas is an NCSF Certified PT based out of New York with six years of...

Get the Most Out of Your Rowing Machine with Expert Technique

Rowers are a super common piece of exercise equipment these days. You can find them everywhere from CrossFit gyms to your corner rec center. Whether you’re a rowing machine fan or foe, knowing how to use one properly just adds to your fitness arsenal. Are you getting...

How to Progress Your Squat for Functional Strength

Squats are a hot topic in the strength and conditioning world, and that fact isn’t going away any time soon. With so many resources out there on squatting, how does a novice know where to start? Cory Caruthers is a trainer and ACSM certified Exercise Physiologist...

The Top 3 Hamstring Exercises You Can’t Afford to Skip

Your hamstrings can be easy to ignore since they’re just “back there”, but strong hamstrings are the foundation for a meaty and symmetrical posterior chain. Neglect them to your peril. Aja Campbell is a CSCS/CrossFit Coach with a decade of fitness experience. She’s...

Which Deadlift Variations Hit Your Goals?

We know deadlifts help make up the meat and potatoes of posterior chain training, but there are so many underutilized ways to pick something up from the ground. How do you know which variation to work on for maximum strength gains? Daniel Yalowitz has a background of...

How & Why to Work on Split Squats

Back squats and deadlifts get the most exposure as top posterior chain builders, but what if you have imbalances or a weaker side? Split squats are the perfect underrated movement for working on unilateral strength and size gains. Coach Ryan Johnston (MS, CSCS, USAW2)...

Points of Power: Three Key Positions to Improve Your Power Clean

Your power clean capacity says a lot about your weightlifting technique—speed, explosiveness, timing—it’s all there. What should you be focusing on to dial in your power clean skills and claim beast status? Justin Barchus, owner and head coach at Kraken Strength out...

How Mental Imagery Can Boost Your Strength Training Performance

What goes on in your brain before you attempt a big lift? Are you fighting off anxiety demons? Thinking about dinner? Or are you zoned in on the task before you. Turns out, a little mental strategy goes a long way. Joseph Lucero, owner of Harvesting Strength, is a...

Work on These 3 Factors for Faster Sprinting Mechanics

Depending on your sport, your sprinting capacity can make or break your athletic performance. As one of the tenets of well-rounded athleticism, speed can be a tricky thing to train unless you know what to improve. Morey Croson, head speed coach and founder of The...

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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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