Nutrition tracking: loved by Type A athletes, loathed by everyone else. But it doesn’t have to feel like balancing your checkbook. With the right tools (and the right mindset), tracking becomes less about obsession and more about awareness.

What Gets Measured Gets Managed

Nutrition tracking: the thing everyone swears by for three weeks before quietly abandoning it like a New Year’s resolution. And yet, when done sensibly, it works. If you want to fuel performance, recover properly, or just stop kidding yourself about how much “a handful of nuts” really is, tracking is a useful tool. I’ve had clients across the spectrum use nutrition tracking to great effect. Some people are better at it than others, and if I’m really honest the people who are best at it are wired to be.

TrainHeroic’s Nutrition Tracking Integration

Here’s the good news: TrainHeroic now makes this less of a faff. Their new nutrition integration pulls your logged calories and macros into the same calendar as your training. That means you can see your squat PRs and your protein intake side by side, without juggling five apps or pretending you’ll “remember later.” If you’re serious about accuracy, having training and nutrition in one place is genuinely handy. It’s like finally putting the TV remote in the same room as the TV. Revolutionary.

Macro Targets: The Cheat Sheet

Here’s a rough guide to daily intake depending on your goals. Remember: these are ranges, not commandments carved into stone tablets.

BW = bodyweight

The Temporary Scaffold

As a coach, when I introduce tracking for my athletes it isn’t meant to be forever. Think of it as scaffolding: you use it to build awareness, then take it down once you’ve got the structure in place. After a few weeks, most athletes can eyeball a plate or meal plan on the door of the fridge and know if they’re in the ballpark. Really the goal is intuitive eating informed by experience, not a lifetime chained to a barcode scanner.

The Pitfalls (and Why They Matter)

Obsession: Some athletes spiral into number-crunching madness. Not only is this reeeeeaaally boring at dinner parties but can be deleterious to peoples’ mental health. Which is rarely good for smashing training goals.

Rebellion: Others refuse to think about food at all after historically burning out on tracking.

Gamification: Apps can turn eating into a points system. Fun for some, dangerous for others (especially younger athletes).

The Ball Ache Factor: Logging every crumb feels like admin. Ironically, the same people who say it’s too much effort to remember to track their food will happily and regularly post their avocado toast on Instagram. Not that I’m cynical.

Accuracy (or lack thereof): Studies consistently show people under-report their intake – sometimes by 20–50%. “unhelpful” foods (booze, biscuits and brownies) mysteriously vanish from logs, while “useful” foods (broccoli, blueberries and beans) magically multiply. Spoiler: that slice of cake you “forgot” to log still counts and the protein shake you had comes in 500ml portions not 250ml.

This doesn’t make tracking useless – it just means you should treat the numbers as estimates, not gospel. And this is where TrainHeroic’s integration shines: by putting nutrition data next to training data, you can spot trends even if the numbers aren’t perfect. If your logged intake is “low” and your recovery feels rubbish, the pattern matters more than the decimal points.

A Cheat Code: ChatGPT

Once you know your macros, you can outsource the grunt work. Try:

“Plan my meals this week. I’ve got £60, I’m allergic to dairy, my macros are 180P / 250C / 70F, and I already have chicken in the fridge.”

You’ll get a decent plan without needing to reinvent the wheel – or worse, Google “high protein snacks under 6 calories” at midnight.

I happily do this with a lot of my clients and make small tweaks to the plan as we go with some brilliant results. Somehow because my clients aren’t going off track on a plan that their coach made painstakingly in the wee hours of the night, but was instead written by a faceless AI robot, the feelings of despair when they go a little off plan aren’t nearly as damaging. They self correct much more effectively over the long term. It’s not that neither of us cares as much, we’re just grown ups who can do what we want at the end of the day.

5 Tips for Using a Tracker

1. Log as you go – bedtime logging is often just another lie you tell yourself in the bedroom.
2. Save common meals – you eat oats every morning, stop typing it out.
3. Don’t chase perfection – 80% accuracy is plenty. It’s probably more accurate than your tracking app at least.
4. Use it as feedback, not judgment – it’s data, not morality (unless you really look into where your food comes from, in which case it can get a little sketchy, but that’s another discussion).
5. Zoom out – nutrition is a long game. A 3500 kcal weekly surplus or deficit equals ~0.5 kg weight change. Today’s pizza won’t ruin you; today’s starvation won’t make you shredded.

Bottom line: Nutrition tracking is a tool, not a lifestyle. Use it to learn, then move toward eating with confidence and flexibility. And if you can’t be arsed? At least TrainHeroic makes it easier to pretend you are.

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Want to run faster? It’s not just about sprinting more. The real secret lies in the weight room. Strength training builds the raw power, stability, and mechanics that turn into explosive speed on the field or track. Here’s how to train smarter and unlock your fastest sprint yet.

How to Build Explosive Speed Through Weight Training

Across the industry, you’ll often hear coaches and athletes praise the benefits of strength training for speed—and for good reason. For decades, strength training has been a reliable foundation for helping athletes run faster.

Like most fitness topics, you can make it as simple or as complex as you want. At its simplest, strength training teaches an athlete to drive more force into the ground to move the body forward. But when you dig deeper, the nuances of the science begin to emerge, showing why strength training for speed has continued to evolve.

To make this easier to digest, let’s look at a basic spectrum that runs from general to specific. On one end, we have broad methods like maximum strength and accessory strength. On the other, we have more targeted methods like special strength and strength-speed drills. By the end, you’ll have a complete picture of how strength training supports speed development.

Category #1: Maximum Strength

Maximum strength is the amount of voluntary force you can produce in a single effort. Even though force output during sprinting has natural limitations, the goal remains the same: put as much force into the ground as possible. Classic lifts like back squats, box squats, and deadlifts are staples here, building the raw leg and core power athletes need to run faster.

Category #2: Accessory Strength

Accessory, or “supplemental,” strength targets specific muscle groups and movement patterns. Think lunge variations, step-ups, RDLs, or SLDLs. These movements have been shown repeatedly in research to improve sprinting speed.

Not only do they strengthen the key muscles that drive sprint performance, but many are single-leg in nature. And what is sprinting if not a transfer of momentum from one leg to the other? This makes accessory movements a natural fit for developing speed.

Category #3: Special Strength

So far, we’ve covered the general and semi-specific techniques. Now let’s move into the most specific methods: drills that directly target the exact muscles, patterns, and ranges of motion used in sprinting.

Deep Hip Flexors

Research has shown that elite sprinters often have larger, stronger hip flexors than their slower counterparts. Training the psoas not only improves hip drive, but also boosts glute activation through the crossed extensor reflex. Heavy isometric deep squats, high box step-ups, and resisted mountain climbers are excellent options here.

Hamstrings and Glutes

Glutes get plenty of attention when it comes to speed, but hamstrings deserve equal focus. Exercises like reverse hypers (standard and modified) specifically overload the hamstrings and glutes in sprint-like positions. Reverse hypers also strengthen hip hyperextension, a critical role of the hamstrings in sprinting. Could their absence in many modern programs be a factor in hamstring injuries? Very likely.

Another valuable option is the snatch grip hip drive, introduced by Chris Korfist and further developed by Coach Brann Swinnen, which directly trains the posterior chain in sprint-specific mechanics.

Category #4: Strength-Speed Drills

Strength-speed drills are some of the oldest tools in speed training. While many of them are outdated or overhyped, a few still carry real value. A good example is the quarter speed squat.

This category is essentially modern-day velocity-based training (VBT), emphasizing central nervous system adaptations rather than muscle-specific development. When applied correctly, these drills help athletes bridge the gap between strength and speed.

Final Thoughts

Strength training for speed is more than just lifting heavy weights. It’s about building a spectrum of qualities that transfer directly to sprinting. Maximum strength lays the foundation, accessory strength refines it, special strength connects it directly to sprint mechanics, and strength-speed drills fine-tune nervous system efficiency.

By blending these categories, athletes and coaches can create programs that don’t just build strength, but turn that strength into speed where it matters most: on the field, the track, or the court.

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Every rep, every mile, every drop of sweat, it all counts. But if you’re not prioritizing sleep, you’re sabotaging your own progress. Here’s how to turn your nights into your biggest performance edge.

Sleep Like a Pro: How to Optimize Rest for Peak Recovery

Sleep is the ultimate recovery tool. Forget the ice baths, the massage guns, the compression sleeves—none of it matters if you’re not logging quality sleep. You can lift hard, train smart, and eat like a dietitian’s dream, but if your sleep is trash, your gains will be too.

Athletes especially need to treat sleep like part of their training plan. This is when your muscles repair, your nervous system resets, and your body consolidates all the adaptations you’ve been grinding for in the gym or on the field. So let’s get into what “optimizing sleep” really means—and how to do it consistently.

Why Sleep Matters for Athletes

When you sleep, your body releases growth hormone, ramps up protein synthesis, and balances key hormones like cortisol (stress) and testosterone (recovery and performance). Your brain also clears out metabolic waste that builds up during the day, which keeps your mind sharp for training, tactics, and decision-making.

For athletes, skimping on sleep doesn’t just mean dragging through practice—it can increase injury risk, stall muscle growth, and wreck reaction time. One Stanford study found that basketball players who added extra sleep improved sprint times and shooting accuracy. Another showed that sleep-deprived athletes had a much higher chance of injury compared to their well-rested teammates.

Bottom line: sleep is performance fuel.

Building Your Sleep Hygiene Game

“Sleep hygiene” is the fancy way of saying: set your environment and habits up so sleep happens easily and deeply. Here are the big hitters:

1. Keep It Dark and Cool

Your body naturally wants to sleep when it’s dark. Blackout curtains, a good eye mask, or even a cheap roll of blackout film on your windows can be game changers.

Temperature is just as important—cooler rooms help trigger your body’s drop in core temperature that signals it’s time to sleep. Aim for 60–67°F (15–19°C). If you’re sweating under the sheets, you’re fighting biology.

2. No TVs, No Phones, No Scroll Holes

That pre-bed “just one more scroll” is wrecking your sleep. Blue light from screens suppresses melatonin, the hormone that helps you fall asleep. Beyond that, the dopamine hit of TikTok or late-night emails keeps your brain wired.

Instead: set a cutoff. One hour before bed, no screens. If you must, use blue light blocking glasses or “night mode,” but the real win is unplugging.

3. Consistency is King

Going to bed and waking up at the same time trains your circadian rhythm like clockwork. If you’re constantly shifting your sleep schedule, your body never finds its groove. Think of it like training: you wouldn’t change your workout time every single day and expect peak results.

4. Timing Your Fuel

Late-night snacking can feel harmless, but digestion is work—and your body should be winding down, not clocking in for overtime. Heavy meals, especially carb-heavy or fatty foods, can mess with sleep quality and even lead to acid reflux when you lie down.

Give yourself 2–3 hours between your last meal and bedtime. If you’re genuinely hungry, go light: something like a small protein shake or a few bites of Greek yogurt. Enough to take the edge off, not a feast.

Tools of the Trade: Sleep Aids Worth Trying

Here’s where things get interesting. Beyond environment and habits, there are a few safe and popular tools athletes are using to push their sleep game up a notch.

Mouth Tape

Sounds weird, works wonders. Mouth taping encourages nasal breathing, which improves oxygenation, reduces snoring, and helps keep you in deeper sleep stages. Use specialized sleep tape (not duct tape, please). If you struggle with congestion, try a nasal strip first.

Eye Masks & Ear Plugs

Eye masks block any stray light (think streetlamps or early sun). Ear plugs can be clutch if you live in a noisy area. Both are cheap, simple hacks that instantly improve sleep quality.

Magnesium

Magnesium plays a role in over 300 bodily processes, including relaxation and muscle recovery. Many athletes are deficient, and supplementing can help calm the nervous system and support deeper sleep. The most popular forms for sleep are magnesium glycinate or magnesium threonate (avoid magnesium oxide—it’s poorly absorbed).

CBD

CBD (cannabidiol) is a non-psychoactive compound from hemp that can help with relaxation and anxiety. Some athletes find it helps quiet the mind before bed. Look for third-party tested products to ensure you’re getting quality CBD without THC contamination.

Melatonin

Melatonin can be useful, but treat it like a tool, not a daily crutch. It’s most effective when your schedule is disrupted—like after late games, travel, or jet lag. Low doses (0.3–1mg) are typically better than the mega-doses sold in stores, since too much can actually backfire.

Other Popular Hacks

• White Noise Machines: Block out sudden sounds that can jolt you awake. Great if you live in the city.
• Weighted Blankets: The gentle pressure can calm the nervous system and help you fall asleep faster.
• Pre-Bed Routine: Stretching, foam rolling, journaling, or breathwork can cue your body it’s time to chill. Even brushing your teeth at the same time nightly acts as a trigger.
• No Afternoon Caffeine: Caffeine has a half-life of about 6 hours. That “harmless” 4pm cold brew? It’s still in your system at 10pm.

Putting It All Together

Think of sleep optimization as a layered system. Start with the foundations—dark, cool room, consistent schedule, no screens. Add timing tweaks—no big meals or caffeine close to bedtime. Then experiment with tools like magnesium or CBD if you need the extra edge.

The trick isn’t to try everything at once, but to test what actually helps you. Athletes track their workouts, nutrition, even their heart rate variability. Why not track your sleep quality too? Wearables like WHOOP, Oura, or even simple sleep journals can help you see what works.

Final Thoughts

Here’s the truth: there’s no magic pill. But when you put sleep at the top of your recovery hierarchy, everything else gets easier—muscle growth, fat loss, energy, mental focus, injury prevention. It’s the most underrated performance enhancer on the planet.

So tonight, do yourself a favor. Shut down the screens, make your room a sleep cave, and give your body the full recovery window it deserves. You’ll wake up stronger for it.

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You’ve shown up day after day, sweated through workouts, and resisted more cravings than you can count. But the numbers have ground to a stable halt.

Hitting a plateau isn’t a failure, it’s proof you’ve been consistent and made real progress. Think of a plateau as your body catching its breath before the next sprint. In this article, we’ll explore strategies to bump up your efforts without upending your entire life… again.

Let’s Recognize What’s Working

First, it’s worth taking a moment to see how far you’ve come so far. Are you happy with the results you’ve seen? What would you from 5 years ago think of where you are now? Have the results you’ve achieved made you a better person (this might be a tricky question for some)?

Write down the routines that have reliably steered you toward success. Whether it’s weekly strength sessions or food swaps you’ve actually come to enjoy, noting what stuck and worked lets you double down on your program’s strengths. All-or-nothing strategies often become a very resounding nothing, so what are you going to be able to keep committing to?

Next, celebrate your wins: inches lost around your waist, heavier barbells, calloused palms or simply waking up with more spring in your step. Often, we glance past everyday victories like they’re yesterday’s news, but they’re excellent fuel for long-term transformation.

Finally, remember that optimization often beats reinvention. You’ve built a solid foundation; this phase is about fine-tuning the engine, not tearing it down and starting from scratch.

Remember that the pursuit of perfection can also bring you to a grinding halt if it comes at the expense of action; your perfect plans are useless if you don’t actually do them so don’t worry about changing things to be perfect… just better.

Training: Increasing Intensity or Volume Without Losing Time

Micro Adjustments for Maximum Impact

The good news is that your training program works. Actually one of the best things you can do is stick with it. But try some of these tweaks that shouldn’t add too much time to your sessions:

• TEMPO, changing the tempo of the movements you do is a great way to bring in novel stimulus and bust through plateaus, particularly the eccentric phase of each movement (where the muscles stretch, usually the ‘down’ bit). Try doing your squats for a four count on the way down.
• MAX effort sets, add in a max effort set at the end of each movement, use this to calculate where your maximum intensity might actually sit and adjust future workouts based on these new numbers. Trainheroic is great for this since it automatically recalculates your working max level.
• Phase base training. Working in phases has helped some of my highest level athletes smash through plateaus. I tend to work through tempo phases, eccentric focus, isometric focus and then ballistic/plyometric phases. Changing specific movements is another way to get a novel stimulus to promote growth. For example, swapping your usual back squats for front squats, then zerchers, then hack squats every 3 weeks (unless you specifically need to train one of those for some reason like you’re a competing powerlifter) is a great way to promote new growth and also mitigate overuse injury risk.

Non-Exercise Activity Thermogenesis (NEAT)

NEAT covers every calorie you burn outside formal workouts—like pacing during phone calls, taking the stairs instead of the lift, or parking in the far corner of the car park to sneak in extra steps. Think of NEAT as your fitness fairy sprinkling calorie dust throughout the day; small actions add up to hundreds of extra calories torched weekly, which can play a significant role if your goal is weight management. Simple… move more, ideally outdoors, if you can be cold this will likely help even more.

Smart Recovery for Progress

Rest isn’t just a Sunday luxury – it’s when your muscles rebuild stronger. Schedule at least one full rest day each week, or opt for active recovery: gentle yoga flows or a light 20-minute walk. Perfect sleep (7–8 hours of uninterrupted Zs) tops off this phase, letting you show up recharged rather than wrecked.

Why not treat yourself to a massage as well. It doesn’t have to be brutal and actually some time spent in a spa, in the sauna and just getting a break can boost results in your gym performance if done regularly, but also as a one off to give yourself mental space to come back and tackle your training harder.

Nutrition: Small, Sustainable Changes for Big Impact

Adjusting Portions Without Sacrificing Joy

Plate size psychology is real: downsizing your dinnerware automatically shrinks portions without shrinking your smile. Swap half your usual carb serving for extra veggies – cruciferous or leafy greens that bulk meals and boost fiber. And if you adore creamy sauces, try swapping full-fat dairy for light versions, or try adding an egg yolk to residual juices or pasta water for a creamy sauce (like in a traditional carbonara).

Mindful Indulgences

Treats aren’t the enemy – they’re part of a balanced life when you plan them in advance. Set aside guilt-free snacks each week and savor them without scrolling through your phone. Craving dessert at dinner? Split a slice with a friend and relish each forkful like it’s the season finale of your favorite show.
At the end of the day you’re an adult and you can eat what you want, but you’re also not a puppy in training that needs a meaningless treat every time you don’t pee in the house. Choose things that will actually bring you joy, like morning pancakes shared with your kids rather than a dirty stinking take away that might leave you feeling sluggish and depressed. Equally, the takeaway might also be just what you need for some mental relief, but you get the picture.

Timing and Composition Tweaks

Protein and carbohydrate timing can be the secret sauce for satiety and muscle repair (checkout my article about why athletes need carbs here). Aim for 20-30 grams of high-quality protein – think poultry, fish, or a scoop or two of whey within 30 minutes post-workout. Be mindful to aim for roughly 1.8-2.3 grams per kilo of bodyweight of protein across the day, to help satiate the need for fuel while helping maintain/promote muscle mass.

Just as important is boosting your fibre intake (aiming for 25+ g per day at least) by adding an extra helping of beans or berries to snacks; this simple tweak prolongs fullness and keeps mid-afternoon hanger at bay. It can help boost mood, help digestion and absorption for the carbs and protein that you’re already smashing. My personal favourite is to get in some yoghurt (soluble fibre and casein protein) and fruit/granola (insoluble) before bed. While sleeping your body will slowly digest food and help you recover and the high fibre and casein in this snack will help massively.

Setting New Goals

Reassess and Reframe

Look back at your journey’s starting line and appreciate the gap between who you were then and who you are now. Now, set your sights on something that makes you raise an eyebrow: a parkrun 5K turning into a 10K, add 10% to your deadlift, or dial in on what makes you happy around food, friends and family.

Challenging Comfort Zones

If it doesn’t make you a little nervous, it’s probably not big enough. Apply the SMART framework—your goal should be Specific, Measurable, Achievable, Relevant, and Time-bound—and then tell someone about it for an accountability boost.

Celebrating Milestones Along the Way

Don’t wait for the finish line to throw yourself a mini-celebration. When you hit the halfway marker, reward yourself with something memorable – a massage, a new workout outfit, or an adventure in the hills. Tracking non-scale victories like improved energy or better sleep reminds you the weight on the scales or barbell isn’t the only headliner in this show.\

The Mental Shift: It’s a Lifestyle, Not a Sprint

Plateaus aren’t roadblocks; they’re pit stops where you refuel mentally and physically. This stage cements your habits into a sustainable lifestyle rather than a fleeting fad diet. Focus on how you feel – increased strength, sharper focus, and higher energy levels—rather than the number staring back at you on the scale.

You’ve Got This

You’ve tackled obstacles, learned what clicks for your body, and laid the groundwork for the next big leap. Patience and persistence remain your best allies. Keep going – you’re in the home stretch of this plateau, and the next breakthrough is just around the corner.

Six Micro Adjustments You Can Start Today

Today, try one of these potential action items: micro-adjustment and commit to it. That single decision moves you forward, one pun-ch line at a time.

1. Stand and Pace During Calls – your headphones are already out ready for the gym anyway right?
2. Hit out a max rep set at the end of a movement – #yolo #gainz #gymbro #maxoutorpassout
3. Downsize Your Dinnerware – Switch to a smaller plate or bowl to naturally curb portions without noticing.
4. Hit ‘Play’ on Movement Reminders – Set a phone or computer alarm every hour for a 90-second “movement snack”: calf raises, marching in place, or simple stretches.
5. Snack Smart with Protein Power – Swap one carb-heavy snack today for a 20-gram protein option – think Greek yogurt, a small handful of nuts, or a hard-boiled egg.
6. Take the stairs!

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Ever heard of the “mind-muscle connection” and thought, it’s gotta be bogus, right? But some of the top competitive bodybuilders (Arnold included) have used this method in their training and swear by it. Is it real? Are you doing it right? Learn up.

What Is the Mind-Muscle Connection?

Gaining muscle is sometimes as psychological as it is physical. It takes a strong mind to spend so much time in the gym and achieve feats of strength. You know there’s a link between your body and brain, but did you know it’s more than sheer willpower?

If the mind-muscle connection sounds foreign to you, there may be a disconnect between your exercises and how you do them. Deepen your knowledge of this concept to keep your mind in tune with your muscles.

The mind-muscle connection is all about concentrating on muscle contraction and stretching when working out. It aims to boost activation through intentional focus. This training principle emphasizes internal focus — what’s inside the body — and not external focus — the surrounding environment.

Is This a Real Thing?

The mind-muscle connection is science-backed. An ever-growing body of research proves that tapping the brain’s power to direct attention to specific body areas during exercises helps increase muscle activity. For example, a 2017-published study recorded a 9% jump in pectoralis activity while focusing on the pectoralis major during push-ups.

What Does it Feel Like?

The sensation of muscle contraction characterizes the mind-muscle connection. You know you’re doing it right when the specific muscle or muscle group you home in on tightens when performing a movement. If you’re working with enough volume, you’ll also feel the muscle group(s) fill with blood — known as “the pump”.

All fitness enthusiasts can leverage the mind-muscle connection’s magic to achieve different goals, but the biggest beneficiaries are bodybuilders and powerlifters. Weightlifters and functional fitness athletes interested in bigging up should adopt this training approach, too.

5 Benefits of Using the Mind-Muscle Connection

1. Increasing Muscle Mass
The mind-muscle connection promotes hypertrophy — muscle cell growth. A 2018 study about resistance training revealed that internally focused participants registered a 12.4% increase in elbow flexors and quadriceps thickness vs. the 6.9% improvement observed among externally focused ones.

2. Targeting the Correct Muscles
Putting your thoughts on the muscle groups you want to build is the key to stimulating them enough to grow more quickly. Mindlessly going through the motions can be counterproductive, for the less relevant muscles may take on more load.

3. Maximizing Workouts
Focusing on the right things will make your reps more effective. In contrast, you’ll miss out on the opportunity to increase hypertrophy with every movement if you’re psychologically all over the place.

4. Recording Rapid Gains Fast
The mind-muscle connection may offer the shortest route to training success. This concept teaches you the cues to spend your mental resources on to accomplish more in less time. You can be buff with or without it, but it helps make your journey to fitness more meaningful and attain new milestones more quickly.

5. Staying Motivated
Seeing your gains fast while grinding less can keep you optimistic about your training. Noticeable progress is an important incentive for goal-setters to keep going.

Debunking the Misconceptions

The mind-muscle connection is often misunderstood. Let’s dispel some erroneous beliefs and set more realistic expectations. While it’s crucial for single-joint moves, its application to compound exercises — activities engaging multiple body parts (squats, deadlifts) — requires a balance between internal and external cues. For compound movements, prioritize completing the movement with good form over fixating solely on specific muscle contractions.

The belief that the mind-muscle connection works uniformly for everyone is inaccurate. Although beneficial for all, individuals respond at varying rates, and what works for one athlete may not work for another. Trial and error becomes key in finding the personalized approach that suits you, considering factors like muscle mass and training methods.

Contrary to the misconception that it’s a shortcut for beginners, the mind-muscle connection is more likely to maximize its efficacy for experienced lifters. Research shows that the ability to focus on triceps contractions selectively correlates to years of training. Newbies may have to spend more time in the weight room to develop a sharper sense of muscle activation.

Make no mistake — you can benefit from the mind-muscle connection during strength training exercises. It can be a game changer when doing isolation movements like leg extensions, hamstring exercises and bicep curls. However, this training approach tends to be less effective for raw power or explosive movements.

Understanding these nuances allows for a more effective incorporation of the mind-muscle connection into your training regimen.

6 Mind-Muscle Connection Tips

Using the mind-muscle connection is a skill. Heed these seven pieces of advice to control your muscle contractions better and accelerate hypertrophy.

1. Do Ramp-Up Sets

In addition to your general warm-up, flex and relax the muscles you want to focus on. These ramp-up sets for isolation exercises can get your blood flowing, send more oxygen to your specific muscle groups and help prevent cramps/tightness. Get used to greasing the groove before doing single-joint movements.

2. Perform Reps Slowly

Take your time when your exercise permits it. Intentionally performing your reps at a slower pace increases your time under tension and strains your muscle fibers longer. Stopping after every prolonged rep is one way to feel your muscles working.

3. Heavier Isn’t Always Better

Why is it better to zero in on muscle contraction with lighter weight instead of going heavy? A 2012 paper discovered that the mind-muscle connection’s effect diminishes between 50%-80% 1-repetition maximum. Lifting heavier weights may require compound lifts, rendering the connection technique less effective.

4. Ignore Your Reflection

Opinions clash regarding whether you should work out in front of a mirror. Seeing yourself exercise has its merits, but the beauty of looking away from your reflection is less distraction.

Keep your mind on how your muscle contracts as you perform a range of movements instead of being mindful of your appearance. Watching what others are doing will affect your concentration and contribute nothing to your exercise.

5. Listen to Verbal Cues

Paying attention to verbal instruction to help your mind and muscles communicate may be counterintuitive, but it works. In the same 2012 study, resistance-trained men saw their pectoralis major’s activity rise by 22% while bench-pressing at 50% 1-rep max after being told to concentrate on their chest muscles.

6. Touch Your Muscles

Feeling how your muscles contract with your hands is an effective way to understand how your body moves so your mind can remember it. Do it while training if you can — during your first two reps — to know whether you’re having a productive workout. Ask a training partner to touch your muscles if they’re out of reach for you.

Try This Training Approach With an Open Mind

The mind-muscle connection may go against your tried-and-true methods, but it’s worth trying if your goals include good body control and solid hypertrophy. Countless studies can attest to its effectiveness, so why no give it a chance?

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The clean and jerk is a complex and technical weightlifting movement that requires a solid level of skill and strength. It is a two-part lift that involves lifting a barbell from the ground to the shoulders (the clean), then locking out the barbell overhead (the jerk).

The clean and jerk is one of the two lifts contested in the sport of weightlifting, along with the snatch. In this article, we will take a detailed look at the different phases of the clean and jerk and how to perform each phase correctly.

How to Clean Like an Olympic Athlete

We’re going to focus on the full squat clean, not the power clean or split clean or any other variation. The squat clean is the most common and efficient method for moving the most weight possible.

Don’t be fooled by watching the pros make it look easy. There are actually five main phases of the clean:

1. The setup
2. The first pull
3. The second pull
4. The third pull
5. And the squat

It’s important to understand that while there are broad techniques most athletes can apply to their training, you should work on the fine details with a coach if possible.

The Set Up

How you set up for a clean will vary somewhat based on your proportions. A good rule of thumb here is that when viewed from the side, the lifter’s hips should be higher than the knees, the shoulders above the hips, and in front of the bar, the elbow pits rotated in, and most importantly mid-foot pressure.

Those with longer legs may have higher hips and a wider stance, while those with shorter legs may have their hips lower and stance narrower. I suggest experimenting to see what feels the best for you!

The First Pull

The first pull is generally referred to as the pull from the ground until the bar passes the knee. The main priority of the first pull is to not let the bar move forward off the ground and to maintain the same torso angle from the ground to the knee. I prefer to think of this as the “first push” as most people let their hips rise too fast — imagining this as pushing against the ground with your legs helps fix this issue.

In order to prevent the bar from moving forward around your knees, you need to move your knees back out of the way WITHOUT letting your balance shift back to your heels or letting your toes lift. This will help you get a better drive with the legs as you transition to the second pull.

One way to isolate and work on your first pull is with the tempo clean. By slowing down the pull, you can notice and fix things you normally speed through, which has a ton of potential to clean up your technique.

The Second Pull

The second pull happens as the lifter transitions from right above the knee until the extension of the legs (around hip-height). The main goal is to get your knees under the bar enough to have optimal leg drive while still keeping your shoulders in front of the bar. As the bar crosses your knees after the first pull, you’ll need to push your knees forward under the bar without leaning your torso back behind the bar. This solves both of the main priorities of the second pull and allows for maximal leg drive.

This also leads to a more vertical bar path, preventing athletes from pushing the bar away with the hips, resulting in a loopy bar path. A good cue is to try to make your hips AND knees extend at the same time, not hips first, then knees. One drill you can use to work on this is the double pause clean. By stopping above the knee, you can isolate the second pull and make any changes to your normal technique. This solves many issues in the second pull, helping with your power output.

The Third Pull

The third pull can be tricky to understand, but it’s the difference between elite lifts and amateur ones. The third pull happens from the top of the extension to the bottom of the squat. The goal of the third pull is not to elevate the bar any higher, but to use the moment of weightlessness it has at the peak of its height to pull yourself under the bar.

The idea here is that instead of pull, drop, catch, we’re much faster if we pull OURSELVES under the bar. This allows us to meet the bar better instead of having it crash on us at the bottom making the squat much easier to recover from.

Another goal of the third pull is to keep the bar close to the body as we pull under. Rotating the elbows as I mentioned in the set-up portion of the article will make a big difference with this. One way you can practice this is with the tall clean, which is a great drill to learn how to keep the bar close AND has the added benefit of helping improve speed under the bar!

The Squat

Once you land in the bottom of a front squat, you’ll need to stand the weight up to complete the clean. This is a good chance to talk about foot movement. Most people should start with a closer pulling stance, then move their feet out at the top of the extension (third pull) and land in their squat stance. Doing this will help make the squat feel easier and set you up for a better jerk.

Perhaps the biggest key to making the squat feel easy is to meet the bar on the way down with braced abs. These two things allow you to ride the bounce of the squat rather than get pinned at the bottom and be forced to pause-front squat it up and waste a ton of energy on the recovery. Check out this video for a quick front squat tutorial!

Dialing in Your Split Jerk

Let’s focus on the split jerk rather than the push, power, or squat jerk. Most athletes use the split jerk in competition as it has the highest ratio of efficiency:room-for-error.

There are five main phases of the split jerk:

1. Rack position
2. Dip
3. Drive
4. Transition to split
5. Recovery

Rack Position

The rack position for the jerk is sometimes different from that of the clean/front squat. The main priority is keeping a vertical torso and choosing an elbow height that allows you to stay vertical in the dip and drive. While most coaches universally agree, high-as-possible is the best elbow height for the clean, there is much more wiggle room for the jerk.

My personal preference is lower elbows with the shoulders pushed forward, and the bar resting in the palms while behind the delts and in front of the collarbone. You should generally choose a grip on the barbell that’s easy to transition to from the clean. Either the same or slightly wider than your clean grip works for most athletes. This allows you to have the most efficient punch under the bar (though your mobility and proportions may force higher elbow height or a bar placement further toward the fingertips).

Stance is less important, but for most people, I recommend choosing a stance that is wide enough to prevent falling forward in the dip, but not too wide where you lose out on power output. This takes some experimentation. As always, try it for yourself and find what works best for you!

The Dip

The dip is where most mistakes are made in the lift. The dip takes place from the standing rack position to the lowest point the bar goes by bending into your knees. The main priorities of the dip are to keep the torso completely vertical, to control the timing of the dip, and to control the height of the dip.

Most issues in the jerk can be solved by focusing on these main points. If you’re falling forward in the dip, you will likely push the bar forward overhead. If you dip too suddenly, you’ll likely begin the drive too slowly and have the bar crash on you at the bottom of the lift. If you dip too low, you’ll likely fall forward at the bottom of the dip.

One drill you can use to nail your dip technique is the pause jerk + jerk complex, which allows you to fix any issues in the dip before completing the rest of the lift!

The Drive

The drive is often not an issue if the dip was perfect, however, there are a few things you’ll want to focus on. The drive happens from the lowest point in the dip to the highest point of the barbell. The goal of the drive is to maintain a vertical torso, to make the legs do 100% of the work to elevate the bar, and to time the punch under correctly.

While it is mainly a priority in the dip to keep the torso vertical, and not often a huge problem to drive forward out of a vertical dip, it’s still something you should be aware of. A good cue is to drive through the heels as much as possible which should stop you from leaning forward in the drive.

In order to make your legs do the work, your arms should be relatively relaxed throughout the dip and drive. Rely on your legs for the upward power. Only once the bar has reached maximum height do your arms actually take on any weight, but that is for the next phase. If you focus on these cues, you’ll have a TON of success with all variations of the jerk.

The Transition To Split

Once you’ve launched the bar from your shoulders to its highest position in space, you’ll need some fancy footwork to land in a split position. The success of this phase of the lift is largely based on two things; timing of your arms, and the speed/balance of your footwork.

If your legs have done the job correctly in the dip phase, then your arms’ should add speed to the lift by punching your body under the bar into the split. Similar to the “pull under” in the third pull of the clean, the “punch under” takes advantage of the weightlessness of the bar at the peak of the drive. Rather than falling under, we can make the lift faster and more controlled by punching ourselves under the bar.

It’s important to note that if your arms begin working too soon before you complete the drive, or too late after the drive, your timing will be off resulting in a press out or loss of speed. If the timing of the punch is something you need to practice, I suggest using the tall jerk as part of your warm-up. This drill is designed to help lifters feel the punch and use their arms/shoulders to create speed under the bar.

When it comes to footwork and balance in the split, there are a lot of variations from lifter to lifter based on proportions (are we seeing a theme here?), but a good rule of thumb is to aim for these main points:

• Vertical front shin
• Bent back knee
• Back heel off the ground
• Balance 50/50 between both legs
• Torso vertical and core braced

One way you can work on just the footwork element of the lift is to practice bodyweight footwork drills. These are low-impact and don’t tax the shoulders, making it easy to get a ton of practice in. By keeping the timing, footwork, and balance in mind, you’ll be an incredibly efficient lifter, and won’t need to rely on a large amount of strength reserves to move big weights.

Recovering The Split

Recovering from the split jerk takes place from the lowest point of the split to the final point of the lift before dropping the bar. This is a relatively simple phase, with the main goal to maintain stability in the recovery. The key is to prevent the bar from moving forward or backward while you’re standing up. The best way to do this is to use 1-2 shuffle steps with your front foot, then one step forward with your back leg.

This recovery method helps prevent any big steps in either direction that result in the barbell moving laterally. It’s much less likely you’ll miss the lift by taking large, unstable steps. Often lifters will take a big step forward with the back leg, causing the bar to drift forward, sometimes missing the lift at the last moment. Less often, but still happens is taking a big step back with the front leg and missing the lift behind or losing stability.

To work on this, practice pausing in your split position for two seconds each rep to stabilize and give yourself time to remember how to recover correctly. You can also use jerk recovery to isolate and practice just the recovery phase of the lift. (PLUS you’ll be able to go heavier than you could jerk, which is great for confidence in your overhead strength.)

Applying Your Technique Work In Training

We covered a ton of information today, which can leave a lot of people feeling confused about where to start. If you’re brand new to the Olympic lifts, I recommend checking out my FREE beginner weightlifting program. This will take you from never-touched-a-barbell to feeling confident and strong in your snatch and clean and jerk!

If you’re already training the clean and jerk but want to work on each of these phases, then pick out which phase you need to work on, and try the drills I mentioned for each phase. You can make a ton of progress with some periodic, intentional work, either before or after your normal training sessions.

Sample Workout

Double Pause Clean + Double Pause Jerk

Double Pause Clean: pause above the knee and pause in the power position, then finish the clean as normal.
Double Pause Jerk: pause at the bottom of the dip and pause in the split position

3x (3+3) at 60%
3x (2+2) at 65%
1x (1+1) at 70%
1x (1+1) at 75%
1x (1+1) at 80%

The lighter volume work here will give you plenty of reps to practice, before applying the new techniques you learn on the heavier sets. Give this workout a try and tag me @bigbendstrength on Instagram, Tiktok, and YouTube.

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If you’re in the trenches as a coach or trainer, you already know this industry doesn’t hand out gold stars for effort. The fitness space is saturated, competitive, and often filled with more flash than substance. If you’re just starting out or years deep, what separates good coaches from great ones isn’t just programming – it’s mindset, strategy, and the willingness to do what others won’t. Below are five brutally honest, practical tips that can elevate your career and help you stand out in a crowded field.

1. Develop the Right Circle of Resources

One thing I’ve noticed—whether from other trainers or just people in general—is a constant tug-of-war over who knows more. Egos flare, people get defensive, and instead of engaging in constructive dialogue, it becomes a competition. And let’s be real: our industry is one of the worst offenders, thanks to all the trend-hopping and guru culture.

But if you watch closely, the best in the business aren’t doing that. They’re taking notes. They’re locked in. They’re listening. They’re not wasting time with petty, ego-driven debates—unless someone is truly that clueless and asking for it. The truth? You should probably spend the first 10 years of your career surrounding yourself with people who make you feel dumb and uncomfortable. That discomfort is growth knocking.

A quote from Zach Even-Esh that always stuck with me: *“People are often uncomfortable and unsupportive of successful people because it forces them to reflect on where they are in life.”* Instead of resenting that mirror, admire those ahead of you. Emulate them. Try to surpass them. That’s when the momentum starts to build.

2. Sacrifice

Here’s the deal: your success is directly tied to what you’re willing to give up to get there. You can’t grow while clinging to comfort. Once you commit to doing whatever it takes—without compromising your ethics or stepping on others—you unlock real potential.

When I started in this business, I devoured every piece of fitness content I could find. I worked 6–7 days a week, 8–12 hours a day. I relentlessly reached out to experts, even if it meant pestering them. And thankfully, I found some mentors who still guide me today.

You want to level up? You need to build a network. Strong mentors. Smart colleagues. People who challenge and sharpen you. It’s non-negotiable.

3. Ask for Help

Don’t let pride sabotage your progress. Asking for help—or admitting you don’t know something—doesn’t make you weak. It makes you credible. It builds trust. It shows your clients that you’re committed to getting them the best outcomes, even if that means tapping someone else’s expertise.

Choosing to stay ignorant? That’s the real liability. Remember: you’re only as strong as your network. So build one, use it, and never fake it till you make it.

4. Prioritize Education First

Scroll through social media and you’ll see the high-level coaches dropping subtle hints: a snapshot of their training library, a behind-the-scenes of their latest course, a stacked resource section on their website. They’re showing you the blueprint—whether you notice it or not.

Did you know I once spent \$30,000 in one year on educational resources alone? That’s not a flex; that’s a reality check. Your success will always come down to how hard you work, how smart you are, and how much you’re willing to reinvest in yourself.

I never took out a business loan—but every paycheck went toward continuing education or equipment that eventually built a better environment for my clients. It all compounds over time.

5. Find a Niche

This one takes patience, but it’s a game-changer. Every great coach has a “thing”—a clear lane that people associate with their brand. Sure, it’s okay to train a wide variety of clients. But if you don’t know what your bread and butter is, you’ll have a hard time standing out.

Find that one area of training you’re truly passionate about. The one that makes you come alive and keeps you curious. For me, it was speed. I built my business around it. We trained clients from all walks of life, but speed was what I loved most—and ultimately, it’s what made us different.

PS. Check out our blog on this one: Branding for Strength Coaches Part 1: Why You Need A Niche

Final Thoughts

I hope at least one of these points lit a fire for you. None of this is revolutionary, but these are the things that elite coaches don’t just talk about—they live by them. Could you succeed without doing all of this? Maybe. But if you want to move faster, with more purpose and fewer setbacks, these five tips will set the foundation.

The longer you stay in this game, the more you realize: success isn’t about luck. It’s about consistency, humility, and an unshakable drive to improve. Now get after it.

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Are you still trying the endless foam rolling and stretching exercises to get that deep squat position? We know how important mobility is for great, or even GOOD performance. All professional athletes have some comfortability in end ranges of motion. So, what else do they do to improve their mobility?

Is Mobility Work Really That Hard?

As a Canadian kid who grew up playing competitive hockey, I was decently strong out of the gates. I had a strong deadlift, could do strict handstand pushups, and was able to bang out the workout “Angie” strict: 100 pull ups, 100 push ups, 100 sit ups & 100 squats. (To be fair, I’m pretty sure this took well over an hour, but I did it…)

But with all that said, I couldn’t squat below parallel to save my life.

Once I accepted the fact that I needed to work on my squat, I got to work. I stretched daily. I foam rolled regularly. I did everything I was told, and while I did improve my squat depth, it came at a cost — I tore my meniscus in my left knee.

The following two years led me down a path to truly understanding the biomechanics of the body.

Why is working on mobility important?

• Your movement efficiency is better.
• Your range of motion for each exercise is deeper.
• You have better control in those deeper ROM.
• You’re less prone to injuries and chronic pain/old injuries can go away.

Why don’t people work on it more?

• They throw a few stretches and foam rolling together to “fix” the issue, not unlike Phil Swift and his Flex Tape commercial
• It’s often boring as hell, and as a result most people follow it haphazardly and don’t give it enough consistency
• There are always other fitness goals to work toward — getting stronger or faster

Let me start with a disclaimer: assess, don’t guess.

In order to TRULY get a protocol that fits you, you should be working with a professional, like a PT. Template programs and subscriptions are great, but nothing will beat ponying up and investing in some 1:1 coaching.

With that said, I have practiced the following three principles on both myself and my clients with overwhelming success. If you can take these principles and apply them consistently to your training, you’ll be well on your way to improving mobility, reducing your injury risk and performing better than you ever have before.

PRINCIPLE 1: Vary Your Warmups

I see the same thing all the time. Athletes walk into the gym and hit the same warm up they’ve been doing for years.

Doing the same (or similar) warm up for every workout can activate parts of your body and brain to “wake you up” for your workout, but it doesn’t necessarily prep the muscles you’ll be using that day.

Instead, what I get my athletes to do is the following:

• 2-3 minute general warm up: sled, cardio machine, etc
• 2-3 bodyweight movements hitting specific muscles for that day’s training
• 2-3 loaded movements hitting the same muscles at different angles

For example, here’s how I would write the warm up/movement prep for a squat day:

3-5 minutes sled push/pull or Zone 2 cardio machine

2-3 rounds:

• 5 per side hip 90/90 transitions
• 8-10 glute bridge V walkouts
• 0:30-0:40 per side long split pulse

3 sets:

• 6-8 per side seated DB good mornings
• 6-8 per side goblet kickstand pistol squat

By warming up this way you bias the relevant muscle groups more. EVERYONE has movement discrepancies, and by hitting these more “obscure” movements in your warm up, you can effectively focus on certain muscles more. When these muscles are activated properly, you’re more likely to use them efficiently and have better mobility.

PRINCIPLE 2: Focus On Your Joints

Most of the time we are taught to emulate the movements we see. But the human body is incredibly smart. More often than not, with enough focus and attention, we can mimic any movement we see. However in doing so, we may not be using the same muscles to the same degree as what someone else is demonstrating.

Without a keen coaching eye, there’s a high chance that you may be compensating by using one muscle or group of muscles more than the others.

How do we fix this? Focus on the joints, not the movement. For every movement/exercise in the gym, ask yourself two questions:

1. Does this joint HINGE or ROTATE?
2. Is this joint supposed to be STABLE or MOBILE?

Every joint has a role in every movement. That role is dictated by what the joint is built to do and what the joint is actively trying to contribute to the movement itself.

One good way to practice your mechanics at the end ranges for each joint is CARs, or controlled articular rotations. CARs help you focus on moving a joint independently of the rest of your body. This movement awareness can identify joints that have less mobility or more “sticky” points and help you work on them.

PRINCIPLE 3: Incorporate Tempo

One of the big issues I ran into early in my career was the mantra of “Go hard, go fast.” There is a time and a place for speed, but if that is the whole make up of a training program, you’re asking for an injury and poor mobility.

Purposely slowing down and even holding movements is extremely beneficial to enhance mobility.

Tempo is the slowing down of any movement through its points of muscle contraction. It can be broken down into 4 numbers, with each number representing the time in seconds to perform a portion of a rep.

Ex. tempo 42X1

The first number (4) – ECCENTRIC

• The “DOWN” part of a movement
• Lowering of a back squat, lowering of the body in a pull up, lowering the weight to the ground on a deadlift, lowering the bar to your chest on a bench press
• In this case, 4 seconds down

The second number (2) – ISOMETRIC HOLD

• The “HOLD” part of a movement at maximum tension
• Holding the bottom of a squat, the pause at the bottom of a pull up, the time it takes to reset a deadlift with the bar on the ground, the pause of the bar on your chest in a bench press

The third number/letter (X) – CONCENTRIC

• The “UP” part of a movement
• Standing up a back squat, pulling the body up for a pull up, standing up a deadlift, pressing a bar up for a bench press, etc
• NOTE: ‘X’ means explode, or do so as fast as you can, ‘A’ means assisted, and a number represents completing the movement over the course of a given time in seconds

The Fourth number (2) – ISOMETRIC HOLD

• The “HOLD” part of a movement at the reset point of the movement
• The top of a squat before you go into your next rep, the hold of a pull up at the top over the bar, the pause at the top of a deadlift, the pause at the top of a bench press before you move into your next rep, etc.

Incorporating TEMPO into your workouts can help mobility in 2 ways:

1. It ensures you perform the movement properly and make adjustments as you complete the movement, which allows you to bias and use stabilizers you may not use as much when training at full speed.
2. It creates more “time under tension” which, if movements are being executed at full range, provides more stability in your movement. When you complete similar movements in your job or sport, you are less likely to get injured as you have greater stability through movement.

Final Thoughts

Keep in mind, I have nothing against stretching and foam rolling. But, if you’ve been doing these things to no avail, changing a few pieces around your workouts may have more impact on improving mobility.

For myself and the athletes I work with, incorporating these elements has significantly improved mobility, reduced injury occurrences, and led to less daily aches and pains. Pick one to try for your next training session.

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Think you’ve mastered kettlebells? Meet the steel mace — the brutal, offset weapon that forces your body into three-dimensional stability, grip work, and rotational strength. Ancient tool. Modern performance.

The Steel Mace Training Beginner’s Guide

Remember the way that the Scottish rebels got creative with their weaponry in Braveheart?

William Wallace used an elk horn, a flail, and a claymore, Hamish’s dad preferred an axe, and their Irish buddy Steven liked to throw a knife. Brilliant. When you walk into a gym these days, you might not be assailed by a vengeful Scotsman wearing blue face paint, but you may well see a similar array of metal objects that can do some serious damage.

There are the obligatory kettle bells, of course, and also clubs, hammers, and steel maces.

While I’m pretty well versed in StrongFirst’s methodology with the first item on this list, the others are a source of mystery. Which is code for saying, “I have no bloody idea how to use them.”

We’ll get to clubs and hammers in future posts, but for this one, we hit up our friend Jesse Grund. In addition to being a TRX black and yellow rank (their most senior coaches) instructor, Jesse also trains athletes with all of the modalities just mentioned at Unconventional Strength in Orlando, Florida.

Jesse patiently answered my newbie questions and shot the videos below to walk you through your first mace workout. With the required Braveheart cry of “Freedom!” let’s begin.

Benefits of Training With a Steel Mace

First, it’s an optimizer of the human movement system. Mace training will make you a better mover without it’s not confining you to a fixed space or predetermined range of motion.

Second, it’s an offset load with 80 to 90 percent of the weight in the head. You’re also constantly having to resist rotation, which creates greater core engagement.

Yes, you’re moving an object, but your body also has to maintain a certain rigidity to manage the force depending on where the mace is in space. As the mace moves away from your midline, you have to work harder to keep it under control.

The third benefit is grip strength as most steel maces have a wide handle, One of the first things most people find when they start working with the push-pull dynamics is, “Wow, my forearms and hands are on fire.”

We know that grip strength is a key predictor for physical vitality later in life. With a mace, you don’t need separate exercises to work on your grip, because it’s a component of what you’re already doing.

What Weight Should I Start With?

I always tell everyone to start with a 10-pound mace. For women, either that or a 7-pounder, because the handle is a little narrower. I know some people might say, “I’m strong enough to handle a heavier weight.” But I’d reply that you’ve never worked with this piece of equipment or handling an offset load on a long lever.

When your hands are gripping the bottom of the handle and you’re trying to swing the mace, it’s going to feel a lot heavier than 10 pounds. So learn how to manage that force, activate the right muscles to provide both motion and stability, and master the push-pull dynamics of the basic exercises. Then think about going up in weight when you’re ready.

Steel Mace Training Books and Courses

Erik “Esik” Melland’s book [with Robinson Erhardt], Viking Ninja Elements, is a useful resource. Erik is doing for mace training what Pavel did for kettlebells – fusing science and practical applications. Mace flowing has become a thing, but to me that’s a gimmick.

Esik approaches it from a strength and conditioning standpoint, which is beneficial for most people. Also check out Viking Ninja’s educational resources. They put out a lot of free information.

Steel Mace Exercises for Beginners

The first exercise I teach everybody is passing. This is exactly what it sounds like – passing the mace from side to side. What I want you to do is pass the mace in front of your face from side to side, and then learn the different landmarks it has to hit when it does that. That is the basis of everything we do with the mace.

Then it’s onto the 360 or halo. To me, it’s the equivalent of the Turkish get-up with a kettlebell. There’s a lot going on in the 360, and being able to learn that in the beginning is the most important thing you can do. Then we work on the uppercut, which is also known as the battle position, which involves mastering rotation.

Each of these three exercises requires a different grip. You’re learning to rotate and resist rotation. These are the foundations of mace training.

What’s Next?

When they demonstrate proficiency in those, then we can add in some lower body exercises. It’s really simple to add a squat to the switch or the pass, and to add a lunge to the uppercut or battle position.

Once someone has a solid base with the three foundational movements, they can move and manage the mace as it moves through three-dimensional space with control. Now you can test their movement literacy by changing the conditions. Throwing in a lower body exercise is a good way to achieve this.

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Great programming isn’t just sets and reps on a spreadsheet — it’s coaching with intention. You might be training a first-year varsity hopeful or a pro prepping for their next big comp. Either way, your job is to build something that works for them.

The flashiest tools mean nothing without structure, progressions, and real athlete buy-in. This isn’t about chasing trends; it’s about knowing your athlete, setting a clear direction, and making smart decisions that drive real results. Solid program design is the foundation. Get that right, and everything else falls into place.

Let Your Athlete’s Goals Drive Your Decisions

Hey everyone, my name’s Joseph Lucero. I’ve spent the last 16 years deep in the world of strength and conditioning, working with athletes at every level, from junior high teams to pros, and plenty of private clients in between. These days, my main focus is the private sector. I run my own online coaching business, Harvesting Strength, where I work with all kinds of strength athletes, competitors, and everyday lifters alike.

No matter the setting, one thing has always held true: every athlete needs a program built specifically for them. A volleyball player shouldn’t be training like a cross-country runner, and neither of them should be training like a powerlifter. Makes sense, right?

So, if you’re just starting out in this field or you’re a veteran coach branching into the online space, this article is for you! I’m here to break down the core principles of effective strength and conditioning program design, so you can confidently coach athletes of all types and help them thrive. I’m sure you already have the knowledge, background, and drive to be a successful coach — maybe you just need a more structured, dialed-in approach. 

The S&C coaching space is more crowded than ever. But what separates great coaches from the rest isn’t just technical skill — it’s the ability to design smart programs, deliver real results, and build lasting trust with your athletes.

My goal here is to give you the tools to sharpen your edge, grow your coaching practice, and thrive in a field that’s constantly evolving.

How Do I Begin Creating a Strength and Conditioning Program?

Before you can start writing a strength and conditioning program, there are two key things you need to lock in:

1. Understand the needs of the athlete
2. Set clear, realistic, and measurable goals

Most of the athletes I currently work with come from the powerlifting and strongman communities. That means I’m often helping people chase bigger squats, benches, and deadlifts or prepping them for event-specific work like the log press, yoke walk, and more.

Now sure, both powerlifters and strongman athletes are chasing strength, but how they get there looks different. Their movement demands, energy systems, and recovery needs aren’t the same! And when you compare either of them to more traditional sports athletes like football and basketball players, the gap gets even wider.

That’s why truly understanding who you’re programming for is one of the most important pieces of the puzzle. It’s not just about writing workouts, it’s about designing the right training for the right athlete. That’s what separates a coach who survives versus one who thrives in this crowded industry.

Understanding the Needs of the Athlete

Every strength and conditioning program should begin with a thorough needs analysis of the athlete. This involves assessing their sport, position, competitive level, and individual strengths and weaknesses. A football lineman, for example, will require a different training approach than a long-distance runner. By understanding the physiological and biomechanical demands of an athlete’s sport, you can tailor each program to improves performance while minimizing the risk of injury.

The needs analysis should also take into account injury history, movement deficiencies, and any muscular imbalances that could hinder performance. Conducting tests such as movement screenings, strength assessments, and conditioning evaluations will provide data to create a targeted and effective training plan. Without a comprehensive understanding of an athlete’s needs, even the best-designed program may fail to produce optimal results.

Needs Analysis Report for Prospective Clients

Alright, I’m not the type to keep secrets when it comes to success. I’m here to give you the real stuff. So far, things may have felt a little “surface level,” but now we’re going to dig into practical tools you can use to elevate your coaching and your athletes’ performance.

One thing I always do with prospective clients is ask them to send me videos of their squat, bench, deadlift, and overhead press. Watching those four lifts gives me a clearer picture of their strengths, weaknesses, and any imbalances they might be dealing with. And this isn’t just for powerlifters or strongman competitors, this kind of assessment works for any athlete. I call this their “movement analysis” as it is a piece of the proposal I generate for them to consider working with me.

Once I’ve reviewed the videos, I break things down for them: where they’re solid, where they need to grow, and how I’d structure a program to help them improve. It’s a simple but effective process that builds trust and sets a strong foundation for progress.

Starting with an honest movement assessment gives you a huge advantage. Instead of guessing or tossing an athlete into a generic program, you’re creating something based on what you see, and that can be the difference between success and setbacks.

Setting Clear and Achievable Goals

Goal-setting is the cornerstone of an effective strength and conditioning program. Coaches should work with athletes to set short-term and long-term goals based on their individual needs and sport-specific demands. Goals should follow the SMART framework: Specific, Measurable, Achievable, Relevant, and Timely.

Every client should have a SMART goal, it is non-negotiable. Competitor or not, if you have no goal, you have no drive to the programming and it can’t be built individually for the client’s needs.

For example, an athlete aiming to improve their sprinting speed might have a goal of decreasing their 40-yard dash time by 0.2 seconds over an eight-week training cycle. Strength goals, such as increasing a squat max by 10%, should also be set with clear timelines and structured progressions.

In addition to performance-related goals, coaches should emphasize process goals, daily and weekly habits that contribute to long-term success. These might include consistent sleep patterns, proper nutrition, and adherence to a structured warm-up and mobility routine. When athletes understand both their performance and process goals, they are more likely to stay motivated and committed to their training

How Do I Successfully Structure the Training Program?

Once you’ve nailed down your client’s goals and needs, it’s time to start structuring the program. I’ve broken this down into the following sections:

• Set up the pace of programming: linear, undulating, or block periodization
• Selecting the right exercises
• Managing training load and recovery
• Recognizing progression versus adaptation

One quote I always come back to is:

“Strength comes in seasons.”

That means your training and your client’s training won’t look the same year-round. Right now, you might be hammering the dumbbell bench press. Next block? Maybe it’s barbell work or pin pressing from the rack. One phase might prioritize aesthetics, and another might demand a full shift into performance mode, trading abs in the mirror for kilos on the bar.

This seasonal shift in focus is what we call periodization, a structured approach to training that helps athletes make consistent progress while avoiding burnout and plateaus. Periodization breaks training into phases, each with a specific goal, and allows you to adjust based on where your athlete is in their sport or training calendar.

There are several types of periodization:

1. Linear, where intensity increases while volume decreases. This is traditional with most clients and great for beginner/novice athletes.
2. Undulating, where intensity and volume fluctuate week to week. This is more for advanced lifters who have maximized their strength and can push themselves tremendously in workouts. Perhaps one week you max deadlift, then that same week you will do squats for speed.
3. Block, which isolates specific qualities like hypertrophy, strength, or power over a few weeks at a time.

For most of my strength athletes, I like to use a block approach across a 16-week cycle:

Weeks 1–4: Hypertrophy – build muscle and work capacity

Weeks 5–8: Strength – focus on moving heavier weights

Weeks 9–12: Power – develop speed and explosiveness

Weeks 13–16: Championship block – test and peak strength levels

What happens after we peak in strength? We reload and build again by starting in a more progressive week one! We will talk more about “progression versus adaptation” in the next few sections.

The weekly training split should also reflect the athlete’s goals and recovery needs. A powerlifter might thrive on a four-day split centered around squat, bench, and deadlift variations. But a team sport athlete? They’ll need more balance. Think strength, speed, agility, and conditioning all working together.

As a coach, it’s your job to find that sweet spot: enough stimulus to drive progress, but not so much that the athlete gets buried under fatigue. Smart program structure is where good coaching becomes great coaching.

Why Choose Between Linear, Undulating, and Block Training?

As a strength and conditioning coach, one of the most important decisions you’ll make is how to structure your athlete’s progression. This is where choosing between linear, undulating, and block periodization comes into play. Each of these approaches has its strengths, and knowing when and why to use them is a game-changer.

Linear Periodization: Linear periodization is the most straightforward; volume starts high, intensity starts low, and over time, those two swap places. It’s great for beginners or athletes who are new to structured training because it allows consistent progression without overwhelming them.

Undulating Periodization: Undulating periodization flips the script by changing volume and intensity more frequently, either daily or weekly. This keeps training fresh and can prevent stagnation, which is especially helpful for more advanced athletes who adapt quickly.

Undulating is best for those who are more intermediate and advanced with their strength, as well as those who are just absolute monsters in the gym! You can’t ask someone to keep squatting 700 pounds on a weekly basis, versus someone who squats 200 pounds.

Block Periodization: Block periodization breaks training into focused chunks. One block might target hypertrophy, the next strength, then power. This style allows you to sharpen specific qualities without trying to do everything at once. It’s my personal favorite for competitive strength athletes.

Block periodization is the most common style I use. I also implement undulating block training with my clients as well, for those more advanced with their strength and are lifting immense totals in competition.

Selecting the Right Exercises

Exercise selection plays a critical role in program design. Coaches must choose exercises that develop the key physical attributes required for an athlete’s sport while ensuring the program remains balanced and addresses potential weaknesses.

Multi-joint, compound exercises like squats, deadlifts, bench presses, and pull-ups should form the foundation of most strength programs. These movements recruit multiple muscle groups, enhance neuromuscular coordination, and build functional strength that translates to athletic performance.

Accessory exercises are equally important for addressing weak points and improving movement efficiency. For example, a basketball player may benefit from single-leg exercises such as Bulgarian split squats to enhance unilateral strength and stability. Incorporating mobility and injury-prevention exercises, such as hip openers and rotator cuff work, ensures the athlete can move efficiently and remain resilient against injury.

Coaches should also integrate sport-specific movements where appropriate. For instance, Olympic lifts like cleans and snatches are excellent for developing explosive power in sports that require rapid acceleration and jumping ability. The key is to select exercises that align with the athlete’s needs while maintaining a balanced approach to strength development.

Exercise Order Matters!

Each training session should start with the big, compound lifts, the ones that require the most focus, technique, and energy. Once those are out of the way, you shift into accessory work to target specific muscles, build volume, and address weak points. Let’s say I asked you to build a session using the following movements:

• Dips
• Inverted Rows
• Push Press
• Hammer Curls

Which one should come first?

Here’s how I’d structure it, and why:

1. Push Press – This is your most technically demanding, power-based lift. It takes coordination, timing, and explosiveness, so it needs to be done when you’re fresh.
2. Dips – Still a compound push, but less technical. They follow up the push press nicely by further challenging your triceps, shoulders, and chest.
3. Inverted Rows – A pulling movement to train the opposite muscles of the push press and dips. Helps maintain muscular balance and supports joint health.
4. Hammer Curls – A single-joint accessory to cap off the workout. Perfect for arm development and reinforcing elbow stability after all that pressing.

Think of your sessions like a pyramid: foundation first (big lifts), then build upward (accessories). That approach keeps performance high, prevents injury, and gets your athletes stronger over time.

Managing Training Load and Recovery

One of the most overlooked aspects of program design is managing training load and recovery. Strength and conditioning programs must balance stress and recovery to allow for optimal adaptation and performance gains.

Training load is typically measured using volume (sets x reps x load) and intensity (percentage of 1-rep max). Coaches should progressively overload their athletes, ensuring a gradual increase in intensity and volume without pushing them into overtraining. Monitoring tools such as rate of perceived exertion (RPE), heart rate variability, and readiness assessments can help coaches gauge an athlete’s fatigue levels and adjust training accordingly.

Recovery strategies should also be an integral part of any program. Sleep, nutrition, hydration, and soft tissue work (such as foam rolling and massage) all contribute to an athlete’s ability to recover between sessions. Active recovery days, deload weeks, and periodized rest cycles can further enhance long-term progress and reduce injury risk. A well-designed program should not only push athletes to their limits but also ensure they have the necessary recovery time to adapt and grow stronger.

Use Deload Weeks to Keep Progress Steady

Every 3–4 weeks, program a deload week for your clients. This is a strategic reduction in volume and intensity to help the body recover, prevent burnout, and keep progress moving forward.

Here’s a simple rule of thumb:

Reduce both volume and intensity to about 80% of the previous week’s workload.

Let’s break it down with an example. If your athlete did:

Deadlifts – 3 sets of 6 reps at 315 lbs (18 total reps)

During the deload, aim for:

• 80% of the intensity → 315 x 0.80 = ~250 lbs
• 80% of the volume → 18 x 0.80 = ~14 reps

You could structure that as 3×4 or 3×5 at 250 lbs. It’s close enough to 14 reps and still gets the job done.

Deloads aren’t about going easy, they’re about training smart. Give your athlete’s body a break before it breaks down.

Progression Versus Adaptation

A successful training program is one that continuously challenges the athlete while allowing for adequate adaptation. Coaches must implement progressive overload, gradually increasing resistance, volume, or intensity, to ensure continued improvement.

However, progression is not always linear. Athletes will experience fluctuations in performance due to factors such as stress, sleep, and competition schedules. Coaches should be prepared to make adjustments based on real-time feedback and performance trends. For instance, if an athlete is struggling with fatigue, reducing training volume for a week or incorporating more recovery work may be necessary.

Adaptation also involves periodizing training phases to prevent stagnation. A strength athlete may cycle through hypertrophy, strength, and peaking phases, while a team sport athlete may have phases focused on off-season strength development, pre-season power, and in-season maintenance. Coaches must continuously evaluate and refine their programs to ensure they align with the athlete’s long-term development.

The Role of Communication for a Successful Program

Even the best-designed program will be ineffective if the athlete does not fully commit to it. Communication and athlete buy-in are crucial for program adherence and long-term success.

Coaches should take the time to educate their athletes on the purpose behind their training programs. When athletes understand why they are performing certain exercises and how those movements translate to performance gains, they are more likely to engage fully in the process. Providing regular feedback, tracking progress, and celebrating milestones can also help keep athletes motivated.

Building strong relationships with your athletes fosters trust and improves compliance. Coaches should listen to their athletes, address their concerns, and be willing to adapt programs when necessary. By creating an environment of collaboration and accountability, coaches can ensure that their athletes remain committed to their training and continue to make real progress.

Final Thoughts

At the end of the day, writing a strength and conditioning program isn’t just about putting sets and reps on paper. It’s about building something with purpose. Whether you’re working with a raw beginner, a top-level strongman, or a high school athlete looking to get their first varsity start, the mission stays the same:

Create a program that actually works for them!

You don’t need to be flashy. You don’t need 50 different variations of curls or some wild contraption from social media. What you do need is a structured approach, real communication with your athlete, and the willingness to adapt when life throws a curveball.

Take your time to understand who’s in front of you, define clear goals, choose smart progressions, and always leave room to pivot. Keep learning, keep sharpening your craft, and most importantly, coach like someone’s future depends on it.

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