An impressive vertical jump is the ultimate standard of lower-body power and explosiveness—an attribute that pays as many dividends in high-impact sports like basketball, football, and soccer as it gets you wide-eyed looks in the …
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Owning The Day: A Conversation With Aubrey Marcus
For many of us, looking back on our lives can leave us shaking our heads. And looking ahead to the future may make us want to run and hide under the bed. So how do …
Help Relieve Your Lower Back Pain With These 4 Yoga Poses
For many years I scoffed at yoga – “I’m not a ’yoga person’” I’d say, “If I’m going to spend time working out, I’m going to get a real workout in – one that leaves …
3 Mistakes that Cause Your Weight Loss to Plateau
We’ve all been there. We have a goal in mind and decide to do something about it. We find the best course of action, get all the necessary tools, plan and attack with gusto. Then… …
How to Build Muscle with Jason Ferruggia’s Top 5 Strength Exercises
How to build muscle as fast as humanly possible; that’s what we all want to know. Most of us don’t have the genetics of an NFL running back or professional bodybuilder, so that kind of rapid …
Shoulder Pain & Pressing: Finding Solutions to a Common Problem
Powerlifters train to be as strong as possible while bodybuilders train to be as muscular and lean as possible. While the goals are different, some of the training overlaps. For example, bodybuilders use heavy squats, …
Can You Create Sustainable Happiness?
Answer this question for me… Yes or No: Is your happiness attached to your achievements? Most personal development blogs will tell you that it absolutely should NOT be, but I am going to make the …
3 Strength Techniques MMA Fighters Aren’t Using (But Should Be)
When MMA fighters train, many simply train for endurance. While this is a very important training modality in the Octagon, fighters need more than high conditioning levels to achieve greatness in each MMA match. MMA athletes need …
Why You Should Be Using this Underutilized Fitness Tool
I’m one of those “less-than-traditional” women who likes the unconventional approach to movement and fitness. I’ll be honest, I’m more likely to stay committed to my workout if the tool, approach, and method is a …
7 MMA Specific Kettlebell Exercises for Core & Hip Strength
I’ve seen quite a few articles out there on this topic. But I’m not seeing anything new. Swings, snatches and cleans are about the only exercises I see so called kettlebell experts doing. A lot …
From a Storage Closet to the Super Bowl: Joe Defranco’s Hero-Making Journey
In the sports performance industry, Joe DeFranco is known as “The Pro Maker” – a gun for hire used by athletes seeking an edge on the competition. This nickname did not happen by accident. Framed …
The Best Exercise for the Kettlebell Swing
The kettlebell swing is a deceptively complex exercise. It looks like a simple movement, but it works a lot of different areas – your glutes, hamstrings, abs, hips, lats and grip. When you’ve got that …
Making Weight Loss Feel Too Easy
So you’ve been hitting the books on endocrinology related to weight loss and physical activity and you have concluded that Cortisol is the greatest of all catabolic evils (it’s not really that simple). You have …
Build Strength, Power, and Endurance with Battle Ropes
Building endurance, strength, strength endurance, and power is about embracing the science of physiological adaptation, and this information will give a practical and basic approach to this science. Aerobic Capacity and Endurance There are few …
Lauren Brooks’ Favorite Kettlebell Exercises
These are my three favorite kettlebell exercises. Single Leg Deadlift I like to call this exercise the Surgical Butt Lift (obviously without the surgery though). This exercise works your glutes, hamstrings, lats, abs – almost …
How Much Ya Bench? 5 Assistance Lifts to Increase Your Bench Press
In part 1 of this series I covered the back squat, today I will cover the bench press. What guy doesn’t love to bench press? Hell the majority of girls I know even like to …
5 Exercises To Support Heavy Kettlebell Strength Programs
In the last remake of the film Godzilla, I couldn’t help noticing that he lacked rotational strength (either that or he just wasn’t using it in any capacity). You are probably wondering how the heck I …
Top 5 Unconventional Training Tools for Your Home Gym
When I started my home gym I wasn’t interested in lugging around heavy cardio equipment or cable machines. I wanted the most effective training tools my money could buy. There are certain training tools that will …
Defranco Fitness Tips: Light Mobility Bands vs Strength Resistance Bands
Resistance bands are a huge part of our training philosophy at Onnit Academy. But that doesn’t mean that there is a one-size-fits-all resistance band solution out there. We use a variety of different resistance bands for different …
Defranco Fitness Tips: How to Perform a Proper Push Up
Summary The Push Up is one of the most popular bodyweight exercises of all time. No matter what your goals are, whether you are an athlete or a stay at home mother, everyone should perform …
Building MMA Rotational Strength with Barbell Bus Drivers
Rotational strength refers to the power of the muscles used to twist the body and plays a direct role in not only the striking power of an MMA athlete, but also his ability to absorb …
DeFranco: Best Way To Foam Roll
Joe DeFranco gives advice on foam rolling.
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