I recently started competing in Brazilian Jiu-Jitsu tournaments again. At my advanced age of 41, it has been no easy task! When I was fighting professionally, I didn’t have time to train with the gi …
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6 Athletic Performance Benefits of Yoga & How to Achieve Them
Yoga can be much more than a “stretch” if you know how to utilize it for athletic performance. NFL stars to ultra-marathon runners have found it be be an invaluable addition to their training. Learn the top 6 benefits, 7 forms of movement, 4 key principles, and 3 workouts for yoga for performance.
8 Mobility Moves For Better Squatting, Pressing, and Pulling
The term “mobility” refers to your ability to move through the ranges of motion that are available to you on a given exercise. It’s not the same as flexibility, which implies that your joints have …
The Countdown Method For Building Muscle
Smart lifters know when they’ve reached a certain point in their training. Heavy weights aren’t as effective at building muscle anymore, and the reward they offer isn’t worth the risk of injury. That’s when they …
The Last Chance For Summer Abs Workout & Diet Plan
Summer is coming to a close. Nevertheless, it will still be warm enough throughout most of the country to sit by a pool or play basketball with your shirt off for at least another month …
5k Training Plan: Run Your Best 5K In Just 3 Days Per Week
If you love to run and are interested in testing yourself with a race, you probably know that the 5K (3.1 miles) is the perfect distance to start with. And if you’ve done one before, …
Joint Mobility Training: Top 5 Knee Mobility Exercises
If you think knee pain is an inevitable occurrence of growing older, you’re wrong. Joint mobility exercises need to be a key component of your training. Find out the top five knee mobility exercises that fighter, coach, and master trainer Joey Alvarado uses for himself and his clients.
3 Ways To Build Strength Without Wrecking Your Joints
Everybody who lifts heavy weights knows that they can help keep your muscles looking young and strong throughout your life. What no one tells you is how fast they can accelerate the aging of your …
How to Build Pain Free Joints with Resistance and Bodyweight Training
Joint discomfort is a common issue among athletes and sedentary people alike. Ranging from common issues like arthritis, tendonitis and soft tissue tears. There are many ways to look at these types of issues. From …
Getting Jacked and Tan for Summer with Mark Bell
I’ve been powerlifting since I was 12 years old and I’m now 40. Last year, I was on a mission to bench press 600 pounds in competition, and after benching 578, I tore my pec. …
Muscle Pump Training for More Mass
Muscle Pump Training Summary – Begin your workout with an exercise that primes the muscles you’re going to focus on that day for growth. Ex: leg curls before a leg workout and face pulls at …
Top 5 Foam Roller Exercises
Without trying, you put your body to the test every day. You sit in your car during your morning commute, followed by more sitting at work, not to mention the hours you spend peering into …
4 Essential Resistance Band Exercises for Increased Mobility
At first glance, resistance band exercises may seem remedial to the average trainee, something used only by those who are recovering from injuries or new to working out. Resistance band movements seem simple and the …
Top 5 Strength and Conditioning Methods for Athletic Training
WARNING: What you are about to read is straight talk with no B.S.! Can you handle it? “…all sports require movement. The only thing in your body that creates movement is muscle. Muscles attach to …
Benefits of Medicine Ball Training
In the world of strength and conditioning, it seems like we are always looking for that new and innovative piece of equipment that is not only going to unlock our athletic potential, increase our fat …
Superhero Workout Series: Get Power Like Captain America
There’s one thing nerds and meatheads will always have in common—they both want to be superheroes. Whether you’re a longtime gym rat or not, if you grew up reading comic books or watching action movies, …
Movement Flow Exercises: The Key to Dynamic Conditioning?
Bodyweight Movement Flow exercises combine a series of movements into unique, flowing drills. Watch a series of 6 bodyweight flows from top professionals including John Wolf, Joey Alvarado, Greg Mihovich, Mark Smith, Aaron Cruz, and Anthony Eisenhower.
Superhero Workout Series: Move Like Spider-Man
There’s one thing nerds and meatheads will always have in common—they both want to be superheroes. Whether you’re a longtime gym rat or not, if you grew up reading comic books or watching action movies, …
Superhero Workout Series: Get Strong Like Thor
There’s one thing nerds and meatheads will always have in common—they both want to be superheroes. Whether you’re a longtime gym rat or not, if you grew up reading comic books or watching action movies, …
Superhero Workout Series: Build A Chest Like The Hulk
There’s one thing nerds and meatheads will always have in common—they both want to be superheroes. Whether you’re a longtime gym rat or not, if you grew up reading comic books or watching action movies, …
Superhero Workout Series: Rebuild Your Body Like Ironman
There’s one thing nerds and meatheads will always have in common—they both want to be superheroes. Whether you’re a longtime gym rat or not, if you grew up reading comic books or watching action movies, …
Superhero Workout Series: Build Arms Like Wolverine
There’s one thing nerds and meatheads will always have in common—they both want to be superheroes. Whether you’re a longtime gym rat or not, if you grew up reading comic books or watching action movies, …
4 Double Kettlebell Workouts for Mass & Strength
When kettlebell training is brought up in conversations between strong men or women, the predominant thoughts are high reps, thin people, conditioning, etc. Building mass and gaining strength is the last thing that most people …
4 Steps to MMA Core Strength
What if you woke up in a different world…Somewhere like Mad Max with a giant steel cage and the roar of thousands cheering and taunting. Imagine yourself being escorted inside the cage, ready for battle, …
4 Simple Stretches to Reduce Pain & Improve Recovery
There is no simple means to recovery, but there are many options for both rehab and prehab. The key is consistency, and knowing your options. Recovery will need to be more, if not an equal, …
A Step by Step Guide on How to do Squats
The squat is the king of all power building, athletic movements. You don’t have to kneel before the king, but some days you may feel that way after a grueling squat workout. What can it …
3 Tests That Prove Why You Need To Prioritize Mobility Training
Let’s face it, we are all busy and only have a finite number of minutes in the day that we can dedicate to ourselves, so making things count is very important. As a reader of …
3 Tests to Perfect Your Handstand
As the famous Benjamin Franklin quote says “If you fail to plan, you are planning to fail!” These holds true for most aspects of fitness especially perfecting the handstand. I have taught movement to trainers …
How Did You…Build Your Bench Press?
How Did You Build Your Bench Press Summary ● Bench with your shoulders down and back arched. Use your legs to help lift the weight and think about pressing your body away from the bar …
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