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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.
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The Best Olympic Weightlifting Program For Beginners
Author: Mike Dewar
In this article, I wanted to share a basic “free template” on how to build an olympic weightlifting program geared toward the beginner and intermediate individual that walks into your weightlifting club looking to become more fluent in the lifts, gain strength, and set a strong foundation for years to come.
The 10 Minute Playground Workout for Fit Parents
Fitness While the Kids Play Time is precious. Whether you’re working late, up early, or rushing to your kids' next practice, it can be hard to carve out enough time to get to the gym for even one hour. Why do we need an hour? Our society does things by the hour, so...
The Best Exercises to Improve Your Sprinting Speed
Looking to get a boost in your sprinting speed? Whether you’re striving for a personal best or just getting your legs and lungs back into the habit of running fast, these exercises will give you a more efficient, stronger and speedier stride. Morey CrosenProgram...
Slow Reps vs. Fast Reps
You’ve probably noticed that some people in the gym tend to perform their reps as fast as possible, whereas others take a slow and controlled approach. But which is better? And is that even the right question to ask? How do you know which style makes sense for...
How to Do Leg Extensions Without a Machine
Short shorts are the new stinger tanks. Rocking those big tree trunks with canyon deep cuts is so hot. Leg extensions are a bodybuilding staple—they isolate your quads, the front-facing muscle group of your thighs, by flexing (bending) and extending (straightening)...
Tried-and-True Methods to Fix Plantar Fasciitis
What is Plantar Fasciitis? If you’re new to running or returning to it after a break, you might have been blighted by plantar fasciitis, a fancy name for an annoyingly common foot problem. It’s when the band of tissue that connects your heel to your toes (the...
How To Zercher Squat: One Exercise To Rule Them All
I have a secret weapon exercise that will get us really 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.
What Does Paralympic Strength Training Look Like?
Paralympians undergo rigorous training when preparing for the Paralympic Games. While the Paralympics only last about two weeks, getting ready takes place all year, as these athletes are among the most dedicated in the world. Here’s how people with disabilities...
Your Guide to Passive Recovery Strategies
What is Passive Recovery? I don’t think that there exists a complete guide for athletes that tackles the underrated topic of “Recovery-Regeneration” strategies. I plan to disclose a majority of the scientific and practical information that I know of on this topic...
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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.
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