% of 1RM

It is common practice for personal trainers and strength coaches to use the percentage of 1RM to prescribe load of for sets and reps.  The problem with this is the amount of work an individual can do at a given percent of 1RM varies…greatly.   In order to counteract this, an autoregulation system such as…

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efficacy vs effectiveness

I read a lot of literature on the topic of health and fitness.  Most of it coming from journals and research reviews, with the purpose of seeing how I can help myself, and those whom I serve, learn more about the most effective strategies to use for training and health.    But science has its…

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infographic

Probably not as relevant now, given our present situation, but this may be something to consider once gyms do open again.⁣     Heavy eccentric training is an overload technique that can be used to help you get back to pre-Covid-19 lifting numbers a little quicker.⁣     By allowing you to utilize weights you…

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Infographic

It is not new information that individuals with a higher distribution of type 2 (fast-twitch) muscle fiber fatigue faster. This is likely due to a number of reasons, but this study adds to the body of literature which suggests that fiber distribution is another reason why fatigue tolerance is highly individual. It seems that the…

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infographic

I do not know how many of you or your clients are like this, but there are a very select few of us that hate to go a day without training.  I am certainly NOT one of those people .  But if YOU are – then this tip is for you.     This paper…

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fatigue infographic

When it comes to programming not many coaches talk about managing fatigue, but this is a crucial part of training and something that tends to highly individualized.  So while volume and load are typically at the forefront of most coaches mind when it comes to strength and hypertrophy, we also need to pay close attention…

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man sprinting

We all know strength is specific. What this usually translates to with most training protocols (especially in sport) is to practice the movement. This is well and good, but we should not view strength training with such a myopic approach.   Practicing a movement skill will net you good results, but this will inevitably reach…

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man working out

Zombieland Rule Number ONE: Conditioning These at-home workouts have pointed out some glaring deficits in my training. Working out at home has been a major shift in the way I used to train in the gym.   And I am seeing some glaring deficits in my training.   One of them being conditioning!   Because,…

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woman doing renegade row

Two Things To Consider Before Doing Your Online Workout A lot of training has moved online (no surprise there), but before you jump into your online workout consider these two things. So I wanted to post something a little different today.   Since in-person personal training has been hit so hard with the current situation…

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