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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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Rowing In Your Strength Programs
Author: TrainHeroic
In the world of strength and conditioning, the “C” part can sometimes be relegated to an afterthought. Enter rowing, one of the most effective ways to improve conditioning.
Getting Lifters Ready to Excel in Competition (Be Your Best: Part 3)
Author: Sean Waxman
The road to excelling in competition begins long before an athlete ever sets foot on the platform and requires the creation and execution of a multi-phase strategy for each and every one of our lifters.
Want to Boost Performance and Beat Back Pain? Strengthen Your Trunk
Author: Phil White
When you peak inside the world of high performance, you see that none of the most highly respected coaches are following the same core workout gimmicks as the fitness fad crowd.
Why Nasal Breathing is Essential for Young Athletes – Q&A with Patrick McKeown
Author: Patrick McKeown
Buteyko breathing expert and author of the bestselling book The Oxygen Advantage breaks down the science behind nasal breathing for youth athletes.
Performance Psychology Series Part 3: Self Reflection
Author: Jared Cohen
In this third post of the series, we’re advancing to the final stage of our logical progression in performance psychology: self-reflection.
How Much Time Does It Take To Learn Technique in the Olympic Lifts?
I recently happened upon a question in another forum where the reader was concerned that learning the technique of the Olympic lifts might cause him to lose all the strength he’d gained in the previous year or so of strength training. I guess this is a reasonable concern, but it does show that this person has not been talking to anyone who’s coached a number of lifters. This, however, brought to mind the topic for this blog post.
Training with Percentages: Programming for Optimal Results
Look at this dude...training with percentages
During the 1980’s there were 2 common thoughts or beliefs when it came to training. The first was that lifting weights over 90% of a person’s 1 rep maximum weight (1RM) was thought to be dangerous. The second was that the greatest training adaptations occurred between 90-100% of that 1RM. Now I know what you’re thinking, these are 2 completely contradictory thoughts/ facts. Can they both be right and if they are, how do we set up our training programs today?
US Bobsled Team: Are you Fit Enough to Hang?
Watching the Bobsled in the Winter Olympics can be a bit perplexing for the average viewer. Four burly dudes driving a rumbling sled-torpedo down an ice snake looks about as logical as stuffing your hard earned checks in a pneumatic tube at the bank and expecting them to safely enter your checking account. Frankly, there's a good part of you that doubts they'll ever make it out the other end in one piece.
Youth Sports Part 1: Getting Bad Sports Parents to Behave Better
If you caught even a snippet of Chris Bell’s HBO show Trophy Kids, you likely winced at the scenes of tennis moms and golf dads behaving very badly.
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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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