Welcome to the training lab blog
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.
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...
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....
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...
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...
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...
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...
Bridging the gap for physiotherapy coaching & careOmaha, Nebraska—the Silicon Prairie, the heartland of farmland—is known for a few things: steaks, corn-flavored ice cream, Stacie Tovar, Peyton Manning, sticky-hot summers, and massive sports fanatics. With so many...
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...
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.
Why did we set out to build the best workout timer directly into the TrainHeroic app? Because strength training is interval training. In this blog, Adam Dawdy, product manager at TrainHeroic breaks down why we set out to build the world’s best interval timer directly...
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...
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.”
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.
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.
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.
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.
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.
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.
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.
Join the community
Sign up for the latest training news and updates from TrainHeroic