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.
Subscribe to receive the latest articles!
Latest
Swipe to see more →
Filter blogs by category or search for a topic
Performance Psychology 2.0 (Part 1): Beginning Your Mindset Overhaul with Self-Awareness
In the world of sports performance, when advancing the art of coaching, it’s all too tempting to become mired in the minutiae of physical training. After all, the most evident outcomes for our athletes are those that we can observe with the naked eye, and many of the results our athletes seek are tied to how they express their physicality.
Path to the Podium Episode 1: The Road to AO3 Las Vegas
We're on a mission as partners with USA Weightlifting to help identify the next generation of American weightlifting talent.
Off-Season Training for High School Football: Developing Explosive Speed and Power
In the first article, we discussed the first three months of your off-season program, from December to February. During this time your emphasis should be to recover from the season, lay the foundation for your off-season program, build strength, and develop the lifts and abilities you will shape your training around.
Movement Progressions: A Better Way To Overcome Training Plateaus
Having used scaled exercises for years in our gym, we have seen that it can lead to plateaus with slower progress out of the scaled version, along with some bad habits and more frequent injuries.
With lots of frustration, and trial and error, we decided to rely less on scaled exercises in favor of exercise progression.
Mobility For Athletes: More Important Than Ever
Unlike the old days where our grandfathers and great grandfathers’ bodies began to lose function because of a lifetime of physical labor, many of our kids and young adults are beginning to show similar signs of breakdown - but for the opposite reason.
Injury Prevention 101: Deploying Muscle Activation, Movement Prep, and Mobility to Bulletproof Your Body
OK, let me start with a quick caveat. There is no way to eliminate completely the possibility of getting hurt. When you’re physically active, there’s always the chance that something will go awry, particularly when you are operating in an open, chaotic, and unstable environment (see: athletes playing in a game or troops on an active duty mission).
In-Season Strength Training: Is ‘Light and Fast’ Is A Huge Mistake?
In this article, I am going to outline how to build strength and power during an in-season training phase and how to stay fresh while still training aggressively. In addition, we will dive deep into how you can still lift heavy and be powerful late in the season when strength matters most.
Improve Athleticism With These 4 Reactive Agility Drills
While cones, hurdles, and the like can serve a purpose, the majority of the exercises programmed with them are huge time-wasters. As an athlete, having finely tuned agility is necessary to competing at the highest level — regardless of your sport or position.
How to Turn Goals into Daily Habits That Produce Results
‘Tis the season when gyms are full, clients are motivated, and coaches are pumped to help people achieve their New Year’s resolutions. Yet lurking in the background is a truth often left unsaid – that 84% of people abandon such resolutions before achieving them, and the same gyms that are busy in January and February are often half-empty again by April and May.
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.
Follow us and join the TrainHeroic community.
Join the community
Sign up for the latest training news and updates from TrainHeroic
Made with love, sweat, protein isolate and hard work in Denver, CO
© 2026 TrainHeroic, Inc. All rights reserved.
