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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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How To Build A Culture of Athlete Accountability
Perhaps the largest deciding factor in a healthy thriving team is the individual athlete’s accountability to one another.
Before we dive into how I recommend you build a culture of athlete accountability let's first discuss the current state of American culture and how that has impacted youth athletes.
Holding Paradox: How to Stop Being a Unidirectional Coach
Our job as coaches is to grow an athlete, client, or student three-dimensionally. To do so requires range and the ability to be multi-directional, so that we can adjust our tactics depending on what the person and situation demands at any given moment. You will become a better coach if you’re able to balance opposing forces that are in a tug of war with one another, identify paradoxes, and use them to inform and improve your coaching tactics and communication.
Every Rep Counts: Introducing NEW Athlete Profiles
After two days of turning his theories inside out and examining them from every angle, I asked him. "Anders, if you had to boil it down to a single point, what's the secret to mastery?"
He folded his arms and pursed his lips, mentally compressing decades of research down to a singular morsel of wisdom.
He told me:
"Those who do the most work over the longest period of time, do the best."
Energy Systems: What Every Coach Really Needs To Know
Energy systems within the framework of coaching and athletic development is always a heated topic, and there has been this very unsettling trend within social media and online articles discussing the best methods to incorporate these systems into programs. While this topic is critical to the improvement of athletic performance, implementation, and program design, the use of specific terms and application have been misinterpreted.
Energy Systems 101 Part 2: What Every Coach Really Needs to Know!
One of the more confusing aspects that continues to purvey is the role of fuel use during training, and even during recovery, and how intensity has large implications for these energy systems.
Many are discussing and even advocating basic programming ideas based on these systems without ever really thinking and knowing about how they work. This article will help set the record straight and examine the truth about energy systems.
Density Training for Explosive Athletes
A crucial element our workout programming approach to building explosive athletes is density training.
Cultivating Culture
I’m so sick and tired of hearing the word “culture!” It has gone from being a term that used to actually mean something significant to devolving into one of those overused and overhyped business buzzwords like “optimization” or “synergy” that deserves to be lampooned in a Dilbert comic strip or on HBO's Silicon Valley.
CrossFit Open Preparation: Training Your Way to the Top
As the CrossFit Games Open approaches in less than a month, athletes across the world are attempting to peak their training to take a shot at Regionals, give their team a bit of a boost in the standings or improve upon last year's performances. So, what is the best way to prepare for these five weeks of workouts and truly demonstrate the progress made over the past year of training?
Creating a Culture of High Performance
At TrainHeroic, we aim to be the best tool in your arsenal, not THE arsenal. We want to remain laser-focused and do what we do to an exceptional standard. The solution to the aforementioned questions is not simply to introduce technology into your weight room and expect immediate compliance - man, that would be great though.
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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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