’Neutral Spine’ is spoken more than any other phrase when I’m training someone how to properly use a kettlebell. I preach the importance of a neutral spine with a vast majority of not just kettlebell exercises, but …
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Why You Should Bring Back Your Jump Rope Workout
Obstacle Course Racing (OCR) is the Wild West of the athletic world right now. Every and any kind of training is being experimented with to help professionals ascend to the podium and give weekend warriors …
Core Strength Progression Kettlebell Workout
Workout Summary Building real core strength requires more than “wanting a six pack this summer,” it requires building lasting strength throughout your entire trunk by hitting it in every plane of motion. Lucky for you …
Extreme Full Body Strength Kettlebell Workout
Full Body Kettlebell Workout Benefits Who says kettlebells are just for conditioning? Don’t let this common misconception fool you. Kettlebells are more than capable of building full body strength and cultivating mass. In fact, due …
The Top 4 Hip Strengthening Exercises for Runners
Today, running is more popular than ever, whether as a means to de-stress, stay physically fit, compete or just look good naked. It is more popular than ever. Running has always been the choice of …
Replace Your Trainer with These 5 Questions
The internet is exploding with information. There are more fitness sites than you can comfortably surf in the span of 40 days. You watched videos, read articles, downloaded reports, maybe you bought a program or …
7 Killer Combat Conditioning Finishers for MMA Athletes
Finishers are a short-circuit that you perform at the end of you primary training session or workout. The goal of the finisher is to provide the final physical and mental challenge to your workout. You’ll …
Joe Defranco’s 2 Essential Training Methods for Improving Agility
We’ve all seen the endless “agility” videos on Instagram and Youtube. They go something like this… An athlete performs the “Icky Shuffle” through a “speed ladder”, then quickly transitions into a few figure 8’s around …
Train Like A Modern WWE Champion: Official Seth Rollins Workout
This isn’t your stock 3 x 12 bodybuilding split photocopied out of your latest muscle mag. This is the actual Seth Rollins workout he uses when training for the WWE. Try it out for a …
3 Lessons I Learned Training MMA Athletes
When we first started Train Adapt Evolve we did everything for free. It was a stellar business model. We started by giving out Omegawave mobile monitors to friends or athletes curious about the technology for …
Lauren Brooks’ Favorite Kettlebell Tabata
Tabata workouts are amazing. They’re very efficient and help raise your metabolism. This is my favorite tabata to do with kettlebells. For each round, it’s just 20 seconds of hard work, 10 seconds off. Complete …
Chronic Fatigue: A Means to an End or Poor Programming?
I was told once from a prominent coach in the CrossFit world that “adrenal fatigue is part of the game.” He then showed me proof. Numerous lab results from multiple athletes with low cortisol levels …
SuperHero Workout: Train Like Deathstroke
My role as Deathstroke in the Nightwing series began when I was teaching my final boot camp class at the Camp Rhino Gym in Las Vegas, Nevada. I was going about my usual routine, teaching …
Team Training: The Future of Boot Camp Workouts
As a gym owner, it’s your responsibility to make your group training as effective as possible for your clients. I’d like to help you make it more efficient, fun, smart, and results driven, essentially creating …
Increase Your Deadlift With These 4 Assistance Lifts
The deadlift. Some manly shit. Grit and determination. Some days the easiest thing in the world to do is pick up a heavy weight from the floor and put it back down. And some days …
Is Overtraining Real?
I know all this despite what CT Fletcher may have led you to believe. But, now the response we get most often is: “There is no such thing as Over-Training, just Under-Recovery.” Every time I …
Points of Performance: Kettlebell Goblet Squat
The Kettlebell Goblet Squat is one of the best kettlebell exercises for core and leg strength. You not only get the benefit of stronger legs, but your shoulders will be given a fantastic workout …
The Best Assistance Lifts for the Back Squat
The name of the game is getting stronger. So how do you do it? Pick up a barbell? Pick up a kettlebell? A mace? Yes! But that will only work for so long. Your progress …
How to Do the Kettlebell Jerk Correctly
The Kettlebell Jerk is an excellent full body exercise that requires a high degree of coordination, timing, and the ability to generate maximum power in a short range of motion. Although it can be used …
A Step By Step Guide to Mastering the Kettlebell Dragon Flag
I first saw the Kettlebell Dragon Flag in a Ken Blackburn photo. After I got past the “wow” factor (after all, Ken is built more like a pro wrestler than a gymnast), I immediately went …
From Zero to Hero: Handstand Pushup Progressions
I was incredibly weak when I was growing up. My brother, who was a star football player in high school, got me to sign up to play freshman year. The summer before that started, he …
Large As Life: Rise of the Everyman
At Wrestlemania 31, Seth Rollins became the WWE Heavyweight champion of the world. That same night, many of the sport’s most legendary superstars also appeared on stage. Nostalgia aside, after seeing The Undertaker, Triple H, …
#77 Evolution of Effective Training Systems | Total Human Optimization Podcast
Dr. Andreo Spina shares his expertise on mobility, joint health, tissue assessment and the evolution of training. Also Available On:
What is CrossFit Shoulder?
CrossFit Shoulder is an anterior tilt of the scapula, or anterior resting position of the humeral head commonly seen in CrossFit athletes as a result of poor movement, over programming, and a diet of common …
How to Pick the Right Personal Trainer For You
So you decided to spend the money and hire a trainer to help you hit your fitness goals. Are you wondering if you made a mistake now? Well let’s look at how you chose your …
Hey Powerlifters, Take a Walk…It Will Be OK
“To rest is to rust.” – Jack Dempsey Pizza, donuts, couch, LIFT, donuts, pizza, couch, sleep, repeat. We know the dudes Hey you want to help with dishes? No. It might interfere with my gains. …
4 Exercises to Build Unbreakable Legs
But it’s more than just having brute strength; you also need to be able to use your strength in a variety of different positions and angles. That’s what will truly give you unbreakable legs, legs …
4 Exercises to Build Unbreakable Ankles
Ankle strength and mobility are often neglected. And that’s terrible because these small joints carry the entire weight of your body every day. Most people don’t spend dedicated time training and strengthening the ankles, and …
The Female Athlete Triad
People ask why we inquire at great detail about our athlete’s sexual health. Frankly for some, it seems intrusive and like it’s none of our damn business, especially in our uptight American bubble. Yet, sexual …
4 Exercises to Build Unbreakable Wrists
We live in a world where time at the desk and computer is unavoidable. Our hands and wrists become more used to typing and scrolling than gripping and ripping! That’s why when people start to …
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