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The Training Lab is the knowledge hub for online Strength and Conditioning content. We have curated articles designed to empower you to Be Your Best inside and outside the weight room.

This isn’t some fitness blog trying to sell you a cheap diet or a new magic pill. Our writers are sourced from the top minds in the strength training industry. The Training Lab is a forum to share knowledge within a vast network of coaches and athletes around the globe.

Above all, we are here to bring performance to the people.

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Lateral Raise Variations for Thick Shoulder Gains

Even if you don’t run in the bodybuilding scene, you probably know what a lateral raise looks like. They’re a quintessential upper body isolation movement to build your delts and create a wide top of your hourglass shape. If you’re not working in these variations,...

Why You Have Neck Pain & How to Fix It

Chronic headaches? Stiff neck? Spending too much time on your phone/computer (which is all of us, let’s be honest) puts excess stress on all the wrong muscles. Don’t worry, though – doing a few of these movements as little as twice a week is all you need to get that...

Build a Bigger Back With T-bar Rows

If you’re trying to bulk up your back muscles, you probably know a thing or two about rows. All rows work your upper back, but there is one variation that packs a more powerful punch than the rest. T-bar rows are the best row variation to build a big, brawny back and...

Progressive Overload Training Part II

In our first blog, A Newbie’s Guide to Progressive Overload, we explored the idea that making gains as an athlete takes some strategy. One of the easiest methods is called progressive overload. Anthony Cuevas is an NCSF Certified PT based out of New York with six...

How to Do Preacher Curls for Bigger Biceps

Who doesn’t love hitting a good biceps workout and feeling that skin-splitting pump? The preacher curl is a great exercise for bulking up your biceps, but using the EZ bar isn’t the best option for everyone. To build juicy biceps without pissing off your elbow joint,...

Why Sport-Specific Athletes Should Train RDLs

If your sport requires any running, jumping, skating, rotation, or throwing, listen up. Your posterior chain strength is important and it pays to know the movements in the gym that can net you the most gains. If you’re not using Romanian deadlifts to your advantage,...

3 Keys to a Speedier Sports Injury Recovery

Forced to take time off of training due to an injury? Injuries are extremely frustrating for any athlete who just wants to get back out there and continue making gains. But the worst thing you can do is rush back into it before you’re fully recovered. For the quickest...

Juicy Arm Training: Your New Year’s Resolution

If your list of 2023 New Year's Resolutions starts with a set of toned, sleeve-busting arms, then don’t miss this program! It’s a quick and simple progressive addition to your training that requires just two dumbbells and a dream. Ryan Tomanocy is a CSCS, certified...

Become a Better BJJ Fighter by Training Strength & Power

As a BJJ athlete, you probably focus a lot on strategy by trying to dictate actions in a match or sparring. But if you’re only focusing on strategy, you’re likely not training intensely enough to gain strength. To become a better BJJ fighter, you need to include...

Strategies to Stay Accountable and Crush Fitness Goals

Maybe you already started, maybe you’re in a slump, or maybe you need that kick to get out the door. Everyone (yes, everyone) needs motivation and accountability when chasing after big goals. These five accountability strategies help you obliterate your goals and...

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Strategies to Stay Accountable and Crush Fitness Goals

Woman athlete wearing sportswear using foam roller for muscle recovery on living room floor.

4 Ways to Speed Up Muscle Recovery

Your muscles need rest, no doubt about it. But why not boost the recovery process so your gains come faster? All professional athletes put effort into their recovery, so why shouldn’t you? Use these methods to speed up your recovery process. (We especially like...

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A Newbie’s Guide to Progressive Overload

In the spirit of our campaign to “change the way you train,” TrainHeroic’s fitness pros wanted to give our newer athletes a primer on one of the tried-and-true methods for making gains regardless of your discipline: progressive overload. Chances are you’ve run into...

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What’s a Reverse Hyper & Why Should You Do Them?

Have you seen people on that weird machine, kicking back with both legs like some kind of superhero donkey?? The reverse hyperextension is actually an extremely useful movement for building posterior chain strength, and it pays to understand it. Fred Ormerod is a...

Athlete doing lacrosse exercise on field in full uniform

5 Lacrosse Exercises Every Player Should Do

Don't get me wrong, a strong back and chest are important, but a quick first step and an explosive split dodge can change the face of a game. For anyone looking to improve their lacrosse skills, lower-body strength is key. Focus on these five exercises this...

Fitness man performing landmine exercise with barbell while kneeling down in a gym

6 Best Landmine Exercises for Full Body Strength

Although typically used for simple core and functional-type movements, the landmine is actually an amazingly versatile tool that can be used as a primary exercise for many muscle groups. If you’re looking for a new way to build overall strength and power, give...

Technique Variation Complexes for the Olympic Lifts

Improving a flaw in your technique for the snatch or C&J takes time and a ton of repetition. What’s a good method for solidifying those tiny technical gains? Making them stick is a key factor for nailing your form in competition. Brian Chambers is the owner and...

Side view of athletic woman in sportswear doing a box jump in gym with sun setting in window behind her

Advanced Plyometrics: Progress Your Jumps & Build Athleticism

Looking for an easy and effective way to build power and athleticism? Progressing simple plyo jumps should be your first stop. Building upon moves such as the squat jump and double leg hop improves your stability, coordination, power production, and ability to...

Women in gym setting up a loaded a barbell deadlift

Deadlift Variations for a Faster Injury Recovery

Back, knee, and/or ankle pain got you down? Don’t let it stop you from achieving your goals. The deadlift might seem out of your league when dealing with injury, but it can actually speed up your recovery process and prevent future injuries from happening again....

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Mobility 101: A Complete Guide

Mobility is hot topic, and vital for anyone spending time in the weightroom.

The ability to have full range of motion in your muscles and joints is one of the most important aspects of training. Improving your mobility can help you workout for longer, reduces joint pain, and can reduce the risk of injury.

In this guide you’ll learn more about mobility, who it impacts, why you should be focusing on it no matter what your age or training history, and how to tame common mobility hot spots from head to toe.

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.

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.

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.

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.

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.

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.