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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

Deficit Deadlift Benefits & Points of Performance

Deficit Deadlift Benefits & Points of Performance

From a mechanical standpoint, how can you make picking something up off the floor more challenging? An obvious answer is to increase the load—a less obvious answer is to make the floor farther away. Enter: the deficit deadlift.  Deficit deadlifts are often programmed...

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Goblet Squats for Spine Health & Strong Legs

Goblet Squats for Spine Health & Strong Legs

Of all the myriad ways to squat, goblet squats are the best for beginners and most useful if you’re dealing with injuries. They can also help improve your hip-hinge movement patterns and absolutely blow up your posterior chain if you’re into that. (We know you...

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10 Bar Muscle up Progressions

10 Bar Muscle up Progressions

One of the most advanced gymnastics skills is now regularly taught in CrossFit classes: the muscle up. You can do them on a pull up bar or gymnastics rings; you can do them strict or with a heaving full-body kip. That is, if you can do them at all. A guide to the bar...

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The Best Mobility Exercises & Tools for Weightlifting

The Best Mobility Exercises & Tools for Weightlifting

With the amount of hip-hinging weightlifters and strength athletes do, a tight posterior chain can spell doom for a day at the gym. Missed lifts, poor mobility, pinched nerves, and muscle strains do not a happy lifter make. Get Your Lower Body Ready to Squat &...

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The Power Snatch: Improve Your Dynamic Speed & Control

The Power Snatch: Improve Your Dynamic Speed & Control

We already know that the snatch is one of the most technical movements in the world of weightlifting. It combines more elements of athletics into one movement than almost any other lift: speed, coordination, strength, flexibility, power, balance, accuracy…Let's get ...

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Master the Arnold Press for Sculpted Shoulders

Master the Arnold Press for Sculpted Shoulders

Named after the iconic Governator himself, the Arnold press adds elements of rotation and muscle fatigue to the standard dumbbell press. It’s perfect for upper body training days and an excellent accessory piece to aid in your quest for massive big-girl boulder...

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A guide to bicep workouts: curls for the girls (and guys!)

A guide to bicep workouts: curls for the girls (and guys!)

Ahh, bicep curls—the target of fit culture hater-ade since the dawn of the bro sesh. If you’re not into bodybuilding, curls seem like the ultimate useless isolation movement for the sole purpose of growing big arms and a bigger ego (à la Gaston).  Bicep workouts are...

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5 Advanced Plank Variations for Your Strongest Core

5 Advanced Plank Variations for Your Strongest Core

Author: Lily Frei

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.

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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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All the Ways to Bench Press: Incline, Decline, Flat Bench & More

All the Ways to Bench Press: Incline, Decline, Flat Bench & More

Author: Lily Frei

Everyone knows the secret to big, bulging chesticles is a strong bench press. Or at least, no one with huge bench numbers has a small chest. But your standard flat bench isn’t the only way to build chest strength. In fact, if you’re leaving out a variety of forward pressing movements, you could have some holes in your fitness or physique game.

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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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