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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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3 Ways to Improve Mobility Without Stretching

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...

The Ultimate Guide to Lunges: Queen of all Glute Exercises

Your glutes are the largest muscle group in your body. They’re responsible for almost everything your legs do—walking, running, jumping, squatting, lunging, and just standing upright. As far as moving through space goes, strong glutes are the bedrock of overall...

A Beginner’s Guide to Steel Mace Training

Author: Jesse Grund

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.

The Fundamentals of Program Design for Strength & Conditioning Coaches

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...

What’s a Reverse Hyper & Why Should You Use It?

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.Written Byfred ormerod...

The Best Bench Press Warm Up Strategy

We get it. You’re pressed for time in the gym. But skipping the warm up is the surest way to underperform and risk injury. This 3D approach to your bench press warm up not only allows you to lift more weight, but also ensures the long-term health of your shoulder...

Nervous System Training 101: The Creation of Superhuman Strength and Athleticism

A whole book (or several) could be written about the idea of overloading the specific movements you are trying to improve in, but here is the key idea: The brain will generally wire movements towards efficiency rather than proficiency if allowed to do so.

How to Build a Monster Back

Your back is the unsung hero of strength and performance. Whether you're chasing PRs or trying to stay pain-free, it's time to train it like it matters—because it does.Written Bytravis hansen Travis is a Certified Personal Trainer and celebrated author with over 15...

5 Common Coaching Mistakes and How to Avoid Them

Coaching is more than writing workouts — it’s about connection, clarity, and long-term impact. But even the most dedicated coaches make simple mistakes that can stall an athlete’s progress. Here’s how to spot (and fix) the ones you might not even know you’re...

32 & Lifting: Reflections on My First Powerlifting Competition

Stepping onto the powerlifting platform at 32, just 13 months post-ACL surgery, Fred Ormerod chronicles his return to competitive sports after a 14-year hiatus. From shedding over 15kg to meet weight class requirements to confronting self-doubt and embracing the...

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32 & Lifting: Reflections on My First Powerlifting Competition

Active Recovery Strategies for Strength Athletes

Active recovery isn’t just about taking it easy—it’s a smart way to keep your body moving, boost circulation, and enhance performance without adding fatigue. While passive recovery has its place, low-intensity movement between sessions helps reduce stiffness and...

Intermittent Fasting for Shift-Working Athletes

Shift work can make fueling for performance feel like a constant battle. Between erratic schedules, disrupted sleep, and unpredictable training windows, sticking to a nutrition plan can be tough. Intermittent fasting (IF) offers a flexible approach that may already...

Effective Ways to Coach At-Home Athletes

Transitioning to remote coaching presents unique challenges for strength and conditioning coaches, especially when athletes lack access to standard gym equipment. Effective communication and creative programming are essential to maintain engagement and ensure athletes continue to progress in their training.

Sustainable Steps to Healthier Living After Significant Weight Gain (BMI 40+)

Losing weight when your BMI is 40 or higher can feel impossible—but it’s not. I've helped hundreds of people, including myself, lose significant weight. One client sticks with me—a former rugby player and sumo wrestler whose health was rapidly declining. We started...

Muslim athlete in gym using TRX bands for workout during Ramadan

Working Out During Ramadan: Maintaining & Making Gains

It’s falsely believed by many Muslim athletes that Ramadan = losing progress (gains!). This isn’t the case if you train, fuel, hydrate, and sleep appropriately. Of course that’s easier said than done, but following a few of these strategies can make all the...

The Ultimate Low Back Training Guide: Tips for a Stronger Spine

Low back pain sidelines countless athletes and gym-goers. But here’s the truth: your lower back doesn’t need endless isolation work to stay strong. The real secret? A smart mix of direct and indirect training strategies. This guide breaks it all down, giving you...

6 Practical Tips for New S&C Coaches

You’ve got the degree, passed the certs — you're ready to do the job. Your real coaching journey is just beginning. Success isn’t just about knowing the science, it’s about growing as a leader, communicator, and lifelong learner. Here are six tips to help you...

A Guide to Romanian Deadlifts, King of Glute Exercises

Glute gains are one of the hottest subjects in fitness. Hip thrusts, banded squats, clamshells, monster walks — the assortment of glute exercises is all over the place these days. Want to simplify your glute training with one really dominant movement? RDLs are...

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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.