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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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Tidying Up our Navigation, Bringing Joy to your Training
At TrainHeroic, one of our Priorities is to “help athletes find joy in the journey of training,” so Kondo’s simple rule rings true.
Top 3 Ways to Prevent IT Band Pain
Running athletes commonly report pain and tenderness to touch on the outside of their hip or knee. This is known as IT Band syndrome, which is one of the most common injuries seen in athletes who have a heavy running workload. The Iliotibial band (IT band) is a thick band of connective tissue that runs down the outside of the legs, originating at the pelvis and attaching just below the outside of the knees.
Training On One Leg Is Better Than Two
At Force Fitness we work to develop all aspects of athleticism with the hundreds of athletes we see each week. Speed, strength, power, reaction, lateral movement, balance, and even injury prevention all go into this equation to create better, more resilient athletes.
School’s in Session – 3 Life Lessons I Learned from the World’s Best Coaches
You can learn a lot about technique, exercise selection, and programming from coaches who’ve walked the walk, particularly when they’ve been practicing their craft for more years than you’ve been alive. But in my real-life apprenticeship, the biggest lessons I learned from masters like Dan Pfaff, Ashley Jones, and Charlie Francis (as well as leaders in the special forces and business communities) were about how to be a better leader, communicator, and person.
Single Leg Workouts to Build Speed and Explosiveness
They’re all searching for the dynamic speed drill to increase their velocity and the elusive top-end speed routine that will knock off those two seconds and destroy that pro-agility drill that will only leave coaches, scouts and other contemporaries exclaiming in profanities. So where is this magic pill to elevate that potential and unlock speed you ask?
Sleep For Young Athletes
Previously in this youth sports series, we’ve looked at how coaches can nip bad sports parenting in the bud, improve players’ hydration, and enhance communication by tapping into different learning styles. As impactful as all these things can be, it’s arguable that they pale in comparison to the importance of young athletes getting good sleep.
Tech and the Fundamentals
I’ve been to a handful of conferences recently, and whenever technology or sport science comes up nowadays, it’s met with healthy doses of realism and skepticism. Cool. Your widget can do some neat things. So what? How does it actually work in practice? We’re getting past going gaga over bells and whistles.
The 4 Pillars of High School Basketball Strength and Conditioning
You see a lot of basketball training “experts” out there with their athletes doing all types of fancy stuff. A lot of hopping around, balancing on one leg, juggling poodles in the middle of a busy intersection… you get the picture.
But what you don’t typically see is the stuff that has stood the test of time: getting athletes strong with blazing speed and explosiveness.
The Fundamentals of Increasing Strength to Improve Speed
There are three aspects of improving speed – running technique, muscle elasticity, and strength! The problem is many coaches and athletes aren’t optimizing their speed strength training with the right program design to reap the greatest benefits in speed and force production.
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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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