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3 Sandbag Workouts for Undeniable Full-body Strength

Sandbags are a misunderstood workout tool. Why use a cheap, dusty heap of dirt over a beautiful, polished barbell set? When programmed correctly, sandbag workouts actually translate much better to real life than most traditional workout tools. If you wanna be a...

Why You Have Neck Pain & How to Fix It

Chronic headaches? Stiff neck? Spending too much time on your phone/computer (which is all of us, let’s be honest) puts excess stress on all the wrong muscles. Don’t worry, though – doing a few of these movements as little as twice a week is all you need to get...

Build a Bigger Back With T-bar Rows

If you’re trying to bulk up your back muscles, you probably know a thing or two about rows. All rows work your upper back, but there is one variation that packs a more powerful punch than the rest. T-bar rows are the best row variation to build a big, brawny back...

Progressive Overload Training Part II

In our first blog, A Newbie’s Guide to Progressive Overload, we explored the idea that making gains as an athlete takes some strategy. One of the easiest methods is called progressive overload. Anthony Cuevas is an NCSF Certified PT based out of New York with six...

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...

Juicy Arm Training: Your New Year’s Resolution

If your list of 2023 New Year's Resolutions starts with a set of toned, sleeve-busting arms, then don’t miss this program! It’s a quick and simple progressive addition to your training that requires just two dumbbells and a dream. Ryan Tomanocy is a CSCS, certified...

A Newbie’s Guide to Progressive Overload

In the spirit of our campaign to “change the way you train,” TrainHeroic’s fitness pros wanted to give our newer athletes a primer on one of the tried-and-true methods for making gains regardless of your discipline: progressive overload. Chances are you’ve run into...

5 Lacrosse Exercises Every Player Should Do

Don't get me wrong, a strong back and chest are important, but a quick first step and an explosive split dodge can change the face of a game. For anyone looking to improve their lacrosse skills, lower-body strength is key. Focus on these five exercises this...

6 Best Landmine Exercises for Full Body Strength

Although typically used for simple core and functional-type movements, the landmine is actually 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...

Technique Variation Complexes for the Olympic Lifts

Improving a flaw in your technique for the snatch or C&J takes time and a ton of repetition. What’s a good method for solidifying those tiny technical gains? Making them stick is a key factor for nailing your form in competition. Brian Chambers is the owner and...

Advanced Plyometrics: Progress Your Jumps & Build Athleticism

Looking for an easy and effective way to build power and athleticism? Progressing simple plyo jumps should be your first stop. Building upon moves such as the squat jump and double leg hop improves your stability, coordination, power production, and ability to...

Deadlift Variations for a Faster Injury Recovery

Back, knee, and/or ankle pain got you down? Don’t let it stop you from achieving your goals. The deadlift might seem out of your league when dealing with injury, but it can actually speed up your recovery process and prevent future injuries from happening again....