Welcome to the Training Lab Blog

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

This isn’t some fitness blog trying to sell you a cheap diet or a new magic pill. Our writers are sourced from the top minds in the strength training industry. 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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The Best Suggested Swaps for 6 Common Exercises

You’ve programmed the perfect session… only for your athlete to DM you five minutes before training: “Hey coach, the squat racks are all taken.” “My gym doesn’t have that piece of equipment.” “My knee is feeling a little spicy today.” Exercise swaps are a normal part...

6 Best Landmine Exercises for Full Body Strength

Although typically used for simple core and functional movements, the landmine is 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 these 6 effective...

What Is the RPE Scale and How Do We Use It?

If you’re familiar with strength training, you’ve probably heard someone say… Go until it feels tough! PUSH HARDER! …but what does this really mean? How is it possible to quantify words like “tough” or “hard?” How do you know when a set is heavy enough to produce...

Top 5 Nutrition Tracking Apps to Fuel Your Training

When you’re pushing for PRs in the gym, there’s one variable that matters just as much as your sets and reps: fuel. You can follow the best program in the world, but if your nutrition isn’t dialed in, your progress will reflect that (along with your energy and...

Winter Warfare: How to Bulk Up This Season

It’s that time of the year to wreak havoc and prepare for a massive winter bulk! But wait, what is a winter bulk? What does it take, and how do we achieve it? Joseph Lucero (CSCS), owner of Harvesting Strength, is a powerlifter and strongman coach with years of...

A Simple Guide to Nutrition Tracking

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.Written ByFred ormerod Fred...

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,...

The Best Exercises for Developing Speed

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...

Optimize Your Sleep Hygiene for Peak Performance

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.Written ByLily Frei Lily is TrainHeroic’s Marketing Content Creator...

Why Plyometrics Are Essential As You Age

As we age, our bodies slow and our power output trends downward. This affects a ton of fitness factors like your speed, balance, agility and the “pep in your step” later in life. Adding some simple plyos to your current training routine will give you an edge on your...

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The Best Tips When Programming for Remote Clients

Author: Bo Hickey

As you transition to working with remote clients, remember these key considerations that can make you a more effective coach. These considerations allow you to provide a potent and efficient experience for remote clients, while limiting frustrations.

Workout Recovery Tips with Christie Aschwanden

Author: Christie Aschwanden

In this revealing Q+A, science writer Christie Aschwanden – who was introduced to the TrainHeroic team by her good friend, Range author David Epstein – shares some insights from her bestselling book Good to Go that can help you recover better and live a healthier life.

How to Restore Function and Mobility to Your Hips

Author: TrainHeroic Team

If you lift heavy, hard, and often, the likelihood is that your poor old hips take a battering. Here are 5 hip mobility exercises to help with that. Put them into action (just a few minutes a day is all you’ll need to make change) and start sorting out your hips.

Resistance Training for Young Athletes

Author: Jimmy Pritchard

For decades, there has been a debate over the proper age for young athletes to begin resistance training. Certain individuals believe it will stunt your athletes' growth. Others think it will reduce long term flexibility, and cause injury.

Before Opening a Gym Here are Things to Think About

Author: Tim Caron

If you are serious about starting a gym there is a list of books you should read at the bottom. The overwhelming message from all of them is an undeniable calling towards something. The stories and goals may be different, but they all have one thing in common. A deep physical need. Make no bones about it, entrepreneurship is a full-contact sport. To create something and not relent even after failures arise.

6 Takeaways from the World Weightlifting Championships

Author: Sean Waxman

I recently went to the World Weightlifting Championships in Indonesia. You can bet the whole time I looked to learn from the globe-spanning coaches, teams, and lifters represented there. Some of these were practical things that I can apply back at Waxman’s Gym. While others are more philosophical. Anyway, here goes with my list of top takeaways from the World Weightlifting Championship.

How Velocity Based Training Can Transform Your Coaching Style – Part 2

Author: Cedric Unholz

Combine the subjective assessment provided by your coach’s eye with an objective measurement of your athletes’ speed and power. That’s the promise of velocity based training (VBT).

Weightlifters, Don’t Sleep On Isolation Exercises

Author: Sean Waxman

Over the past decade or so, the term “functional fitness” has proved to have staying power. There are some things to like about it. Movements that translate to real-world scenarios. Applicable to a wide range of sports. Functional fitness workouts are definitely an efficient way to build strength as well. That said, isolation exercises and single joint exercises have received such a bad reputation that they’ve fallen out of favor.

How Velocity Based Training Can Transform Your Coaching Style

Author: Cedric Unholz

To get the lowdown on this kind of coaching style, we talked to Cedric Unholz. Currently he coaches Olympic wind- and kite-surfers in the Dominican Republic, and serves as sports science manager for PUSH, the leader in mobile velocity based training technology.

Most popular

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.