Crab Walk in all three planes: Great complement to Bench Dip or Bar Dip that takes the shoulder to slightly more extension. Be sure that the client has good scapula control, before implementing this exercise.  

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Three Part Hip Adduction w/Disc and Band: This is mostly an adductor exercise, but the addition of the based challenges hip abduction as well. A true double whammy!  

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Hip External Rotation w/short band lying to standing: To fully stimulate a muscle it should be challenged in all the movements and planes in which it creates movement. The exercise is a great complement to all the extension based glute exercises.  

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Press Behind Back  with Long Band: Any client, who spends a lot of time by the computer can benefit from this exercise that helps stretch the pectorals minor.  

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Crawling in all three planes: Once anti-rotation stability is built in a stationary position, for example with the Bird Dog, then crawling can be introduced. If the client moves fast enough there is low-medium intensity aerobic stimulus as well.  

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Backward Lunge with Hamstring Emphasis: Lunge variations typically emphasize the quadriceps muscles. With a simple tweak, the hamstrings can be strongly engaged as well.  

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5 Tips to Create Better Programs in Less Time - Tip#5 Complete concentration is required to enter the flow state, where we feel our best and perform our best. In the flow state, productivity increases up to 500%.1 Research indicates it takes 23 minutes2 to regain focus if interrupted: Put a �...

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5 Tips to Create Better Programs in Less Time - Tip#4 How long does it take you - on average - to create a training program with the quality you want and the client's needs? How much time, on average, do you schedule for program design? If you schedule less time than you need, the program...

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A Complete Workout Without Equipment? I think frugality drives innovation, just like other constraints do. One of the only ways to get out of a tight box is to invent your way out. -Jeff Bezos- Strength coaches and personal trainers face multiple types of constraints that drive innovation, f...

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  Combination Exercises Combination exercises provide a superior training stimulus that keeps clients engaged, prevents pattern overload, optimizes the workload and, therefore, muscular endurance and hypertrophy. Get started with Combination Exercises: Consider an exercise you use in a c...

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5 Tips to Create Better Programs in Less Time - Tip#2 The series of decisions is the program design's sequential, logical, left-brain aspect. (See Tip 2) However, there is also a creative, art-like, right-brain aspect to making each decision: Imagine that you know, for example, ten pri...

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How To Optimize the KB Swing for HIIT According to research, the Kettlebell Swing is an incredible exercise that can simultaneously improve V02max and vertical jump height. However, the Kettlebell Swing has one potential flaw. Watch the short presentation below to learn about this flaw and...

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Ground-Based Abs and The Flexible Periodization Method You know planks are effective, but your clients are bored with their regular ab workout. They can hold the traditional front plank for 3 minutes with good form and feel it is too easy. You are looking for a way to apply progressive overlo...

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5 Tips to Create Better Programs in Less Time - Tip#2 What decisions do you have to make to create a training program? When you create a training program, you make a series (sequence) of decisions. For example, there is a decision about what exercises the athletes/clients should do. You dr...

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How To Program Self-Resisted Training (SRT) Self-resisted pulls with a suspension strap are excellent exercises that develop the intermediate-to-advanced client's leg and upper body strength. Last week's ezine discussed how to do a self-resisted pull with suspension strap equipment at...

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Breathing, Periodization and Program Design Periodization and program design is about mesocycles, exercises, sets, reps etc. Isn't it? What does that have to do with breathing? Imagine that you created a program that is a 10 out of 10. The exercises, sets, reps, etc., are just perfect....

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5 Tips to Create Better Programs in Less Time - Tip#1Is your business built around the volume of clients and a relatively short time to create each program?If so, program design apps are probably the best solution for you: Program design apps help you create programs in less time.The downside of app...

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The Logic Behind Drop Sets "What was your rate of perceived exertion?" I asked the client. "Do you mean at the beginning or end of the set?" the client replied. I remember being surprised the first time I got that response. Yet, it makes sense. In a set of 12 repetitions with a 12RM loa...

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The Program is Only as Effective as the Level of Instruction A few years ago, I worked as a strength coach with some young squash players at a summer camp in the US. During a break, I looked around the gym. Three young men were doing Barbell Overhead Squats. They had bent elbows, and the b...

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 3 Steps to Immediate Results "I am doing all the right things," the client said. "But I am still not improving as fast as I should. What can I do?" You talk to the client and agree that their training program, diet and recovery are sound. What do you suggest to the client? Thoughts, b...

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Increase the Training Stimulus Without Increasing the Training Time  

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 The King of Upper Body Exercises How do strength coaches and personal trainers increase the training stimulus without adding training time? The Flexible Periodization Method Bodyweight Training Specialist Program provides 12 answers (training techniques) to that question. One way to increas...

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How to Develop Trunk Power with Medicine Ball Throws A trunk exercise is any exercise—single-joint or multi-joint—that serves to develop mobility, motor control, stability, strength or power in any of the 29 pairs of trunk muscles (Section 2) Progressive Trunk Training primarily categoriz...

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 The King of Rotational Exercises My drive is longer. (recreational golfer) I had the fastest shot on the team during the summer camp. (elite hockey player) My spike is harder now. (national team volleyball player) The standing cable wood chop is the exercise that creates the most cons...

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Elite Strength Coaches and Personal Trainers Use Three Program Design Strategies to Create Success with Barbell Training Use Dumbbells before Barbells Some coaches may progress from a barbell bench press to a dumbbell bench press. If dumbbells are used in a progression, The Flexible Periodiza...

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Elite Strength Coaches and Personal Trainers Use Three Program Design Strategies to Create Success with Barbell Training Use Inter-repetition Rest The second strategy is a powerful way to secure optimal form in every repetition throughout a set. In late 2011, I briefly trained a young female ...

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Elite Strength Coaches and Personal Trainers Use Three Program Design Strategies to Create Success with Barbell Training Build Your House on the Rock The first strategy is the essence of the entire Flexible Periodization Method Barbell Training Specialist Program. The following paragraphs expres...

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Do you make changes to your clients' programs? Do you ever make changes to your client's training programs? When I ask this question, personal trainers and strength coaches look at me weirdly. Of course you are making changes to your client's training programs. When you chan...

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Strength Training to Improve Range of Motion Fitness clients and athletes must develop the flexibility to achieve optimal posture and correctly perform the exercises in their training program. However, they need to be more motivated for flexibility training because they aim to develop hypertr...

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Every Breath Stronger The average client breathes 22000 times per day. How would your clients improve their health and performance if they performed each breath slightly better? It is easier said than done to improve a breathing habit: How do you bring awareness to an act run by the autono...

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  The Overhead Squat is an integral part of Olympic lifting unless the athlete-client focuses on Olympic lifting derivates for power for other athletic activities. The upper back sets the limit for the load lifted. Therefore, consider the Overhead Squat an upper back exercise when used for p...

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Immediate Improvements in the Client Experience You believe you are doing your best, but your client shows up stressed. They are frustrated they are not making as much progress as they expect. They need help focusing on their exercises. They might complain about back pain. Are Yo...

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Level Up Your Ab Training Sessions You know planks are effective, but your clients are bored with their regular ab workout. They can hold the regular front plank for 3 minutes with good form and feel it is too easy. If you are looking for a new way to challenge your clients, Ground-Based Abs ...

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What can you do with limited or no equipment? Welcome to Deep Strength, the revolutionary program that helps your clients and athletes get stronger and more powerful with just a wall and a short rope. Deep Strength is the first program to utilize five specific methods together to provide comp...

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Effective Release of Hip Flexors Do you work with clients or athletes who need to release their hip flexors due to back pain or after extended sitting? Do your athletes or clients need to release their hip flexors before squats, deadlifts, jumping or sprinting to improve hip extension power? ...

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Same Movement, Different Start Position Does the client experience shoulder, elbow, or wrist aches with Push Ups? Are they asking for more challenging and engaging Push Up variations? Is the beginning of the sets too easy? The Flexible Periodization Method uses Combination Exercises to minimi...

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1 x 15+15+15 1 x 15+15+15 with a Combination Exercise that consists of three segments is a primary approach with the Flexible Periodization Method. Combination Exercise Examples:   Barbell Goodmorning + Front Squat + Back Squat Snatch Grip Deadlift + Conventional Style Deadlift + S...

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Pull Overs – 4 key benefits If the client’s goal is to develop the triceps brachia muscle fully, the Pull Over exercise as an excellent complement to the close-grip Bench Press (Check our last ezine if you missed it). The Pull Over exercise has three additional benefits and uses (Check ou...

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What does it take to stimulate the triceps fully? Case study: A client-athlete’s goal includes bigger and stronger triceps. If the client should only do one exercise for the triceps, which one should it be? Some form of close-grip bench press is a good choice. If the client performs c...

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Can you shape a muscle – myth or fact? No exercise causes equal growth across the entire length of a muscle and individual fibres. Therefore, any exercise shapes a muscle in specific ways by causing regional hypertrophy. Neuro-muscular compartments in the muscle are the anatomical basis...

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1 x 100 with a 25-40 RM Load In a previous post, I mentioned the 5 most powerful one-set protocols I know.   1 x 20 with a 10RM load – The legendary Super Squat Routine. 4-7 Protocol: Use a 10 RM load and perform four sets of 4,5,6,7 reps with 15 seconds rest periods – A newer pro...

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1 x 50 with a 20-25 RM Load In a previous post I mentioned the 5 most powerful one-set protocols I know.   1 x 20 with a 10RM load – The legendary Super Squat Routine. 4-7 Protocol: Use a 10 RM load and perform four sets of 4,5,6,7 reps with 15 seconds rest periods – A newer proto...

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The 20-Rep Squat Routine In a previous post, I mentioned the 5 most powerful one-set protocols I know.   1 x 20 with a 10RM load – The legendary Super Squat Routine. 4-7 Protocol: Use a 10 RM load and perform four sets of 4,5,6,7 reps with 15 seconds rest periods – A newer protoco...

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Does a busy gym interrupt the flow of your client training sessions? Do you train clients during peak hours in a gym? Do other members interrupt the flow of your client training sessions when they ask to work in a set during rest periods? If you answered yes to any of the questions above, a s...

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The Hidden Component of Great Program Design A toolbox is an analogy for the methods that a strength coach or personal trainer knows and uses with their clients. Do you feel you have more knowledge than you effectively put to use in your client's program designs? Does the knowledge you ha...

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Immediate exercise technique improvements in 3 Steps Her push-ups were a little slow, and her spine slightly extended as she pushed herself up. I decided to try the Matter Over Mind Protocol with her. "Who is the fittest person that you know?" I asked "Lou Ferrigno," she answered without h...

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Teach the client to use their own hands Strategic use of touch is one of the most powerful ways to help clients optimize exercise execution. However, touching the client is not always an option:   The client does give you permission to touch them. You work with the client online. ...

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Optimize Finisher Sets Plates are a great option for finisher sets. We have just uploaded new plate exercises to our finisher page. Check them out and let me know your thoughts!

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Overcoming Isometrics Against The Wall How can I help my clients build strength, muscle mass or endurance even if they don’t have access to weights? How can I help my clients with a challenging workout if they have slight aches and pains in their tendons when they perform dynamic contractio...

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Ascending Cluster Training The Flexible Periodization Method uses the cluster training program strategy in almost all resistance training. Ascending Cluster Training has the length of the clusters gradually increase as the program progresses.   The ascending cluster structure develops ...

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MEDICINE BALL SERIES: TIP #6: Diamond Chest Sequence The Diamond Chest Sequence explores overcoming isometric exercise with the medicine ball. Perform one maximal exhale in each position with an emphasis on developing maximal force. Perform 6-10 rounds with a good amount of rest in between round...

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MEDICINE BALL SERIES: TIP #4: Medicine Ball Slam Medicine Ball Slam strengthens the squat pattern together with shoulder flexion and shoulder extension. The slow version of this pattern is a squat to curl to press. Make a point of maintaining perfect squat form even when movement frequency is el...

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 MEDICINE BALL SERIES: TIP #4: Washing Machine The Washing Machine strengthens abdominal and back muscles with an emphasis on controlling a rotational torque. Resistance is created from speed. ) Therefore, driving from the legs to create speed is the key. A medicine ball Pallof Press can be use...

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MEDICINE BALL SERIES: TIP #3: Rainbow Lunges Rainbow Lunges strengthen the lunge pattern with an special emphasis on lower trapezius and shoulder flexors.  The forward walking versions have a slightly higher glute emphasis. The backward versions have a slightly higher quadriceps emphasis.  Use...

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  MEDICINE BALL SERIES: TIP #2: Steering Wheel Curl and  Drag Curl The two biceps variations strengthen the biceps brachii in the mid range and in the long range. The Steering Wheel Curl is a good set up for finishing the weak side with an eccentric quasi isometric contraction. (1) Use fairly...

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MEDICINE BALL SERIES: TIP #1: Reverse Wood Chop Combination The Reverse Wood Chop combines bending, a side lunge and rotation. Primary muscles challenged are glute max, low back and lower trapezius. Bend from the hips and focus on transferring the bodyweight from one leg to the other. Use fairly...

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Tip 6 of 6 Tips for Kinesthetically-based Corrections Without Touching the Client TIP #6: Reduce the need for corrections through the strategically use of wall - your new assistant – to stimulate the desired muscular contractions pattern.    

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Tip 5 of 6 Tips for Kinesthetically-based Corrections Without Touching the Client TIP #5: Reduce the need for corrections by letting strategically placed band become the trainer that stimulates the desired muscular contractions pattern.    

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Tip 4 of 6 Tips for Kinesthetically-based Corrections Without Touching the Client TIP #4: Teach the client to use imaginary resistance to generate the desired muscular contraction patterns.    

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Tip 3 of 6 Tips for Kinesthetically-based Corrections Without Touching the Client TIP #3: Teach the clients to use their own hands as resistance before or during a set to stimulate the desired muscular contractions through a targeted after-effect in the nervous system.    

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Tip 2 of 6 Tips for Kinesthetically-based Corrections Without Touching the Client TIP #2: Teach the clients to use their own hands to stimulate the desired muscular contractions by Rubbing, slapping or raking the skin over target muscles during a set.  

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Tip 1 of 6 Tips For kinesthetically based corrections without touching the client Strategic use of touch is one of the most powerful ways to help clients optimize the execution of their exercises. However, touching the client is not always an option: The client does not permit you to touch th...

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Barbell Training Report How do elite strength coaches and personal trainers create safety in barbell training? How do they help their athletes or clients build strength in the bottom position of the lifts, where it matters most? How do they adjust the program design to safely train athlete...

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Experiment With New Positions How can you take simple Plank-type exercises and make them more challenging?--Challenge exercises that are easy to learn with high requirements for strength. Start with a known exercise position, for example, the Bird Dog (aka Horse Stance) exercise. Make simp...

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Forearm Positions How do you increase variation in suspension strap pulling exercises? How do you prevent soft tissue overuse injuries around the elbow joint caused by suspension strap pulling exercises? How do you achieve a complete upper back involvement from suspension strap pulling exe...

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A Dowel Rod and the Quality of Core Exercises “Keep a neutral spine.” You give the most important clue to the correct execution of the side plank exercise. However, despite their effort, the client cannot maintain a neutral spine. The hips are too low or too high, and the spine flexes. A ...

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Use the Legs to Strengthen the Arms The whole body rotated around their feet. The client almost fell flat on their face. They were doing a parallel stance Suspension Strap Row and pulled as hard as possible during a maximal strength cycle. The scenario exposes a limit to the basic suspension ...

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Make Push-Ups 50% More Effective The chest, triceps and anterior deltoids are under-stimulated in the top half of a regular push-up. That is a whopping 50% of the time! How can you adjust the execution of a push-up to spend more time in the lower range of the movement that exposes the involve...

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Maximal Acceleration The client’s form is correct. They are moving with control. However, you have the feeling something is missing. What is it? You look at their prime movers. You can’t see any muscular contractions. Are they improving right now? What is the solution? Tempo is a...

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How To Do Medicine Ball Slams What type of Medicine Ball is best for Medicine Ball Slams? The safest type of Medicine Balls for Medicine Ball slams do not bounce regardless of how hard you slam them into the ground. To elevate heart rate from Medicine Ball Slams, it is necessary to perform...

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Unilateral Exercises Are unilateral exercises (with one arm or leg at a time) or bilateral exercises (two arms or legs at a time) best for a High Intensity Interval Training Program? Each type of exercise has distinct advantages and disadvantages. Unilateral Exercises:   Tend to pre...

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What are the best exercises for HIIT? What are the best exercises for a High-Intensity Interval Training Program? The best HIIT exercises result in an average heart rate that exceeds 80% of the maximal heart rate. (A heart rate of 80% of max or more is required for training to qualify as HIIT...

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Plateau After 3 Weeks "We do Tabata in our classes" said my friend. She was excited. I did not ask how long they had been doing Tabata. Neither did I ask if she was improving on any parameter relevant to her goals. (Luckily, for us as trainers, many clients are more addicted to the fatigue...

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Master the Various Ways of Applying Progressive Overload (other than load or volume) What are the most effective ways of applying progressive overload to bodyweight training in the absence of external load? Increase the repetition volume, but that simultaneously prolongs the duration of the s...

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Use The 80:20 Rule to master the gamut of bodyweight exercise styles Which exercises do you come to mind when you think about bodyweight training? Push-Ups? Pull-Ups? Bodyweight Squats? Or? The broader your awareness is of different styles of bodyweight training, the greater your capacity to...

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Use bodyweight training as a ‘surgical tool’ not a training style Are you using bodyweight training as a surgical tool or a training style? What is the difference? Imagine that an UFC fighter approaches you for advice about which exercises to do to improve their punching speed. You pe...

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Self-correcting Exercises "What would happen if the load on the bar was 300 pounds?" If you are not sure if the bar's weight rests on the anterior deltoids or falls through the forearms, then ask this question when you look at the client's Front Squat. By imagining a vertical line dra...

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A Shelf for the Bar During the catch phase of the clean, the bar landed on her wrists. All the weight went through her forearms. "Put the bar down and reach forward with your arms," I said. Due to the shoulder girdle structure, and lack of muscle of the anterior deltoid, there was no shelf...

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The 1000 Mile Stare “This is the most intense thing I have ever tried,” he said while setting up for a snatch during an Olympic Lifting Class. The comment was fascinating because he was a varsity football player (and no one was attempting to steal his bar or tackle him). Flexible Perio...

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Increase the Training Stimulus Without Adding Training Time #4 Integrate all 5 forearm positions... 1: supinated                                         2: 1/2 supinated 3: neutral                                  �...

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Increase the Training Stimulus Without Adding Training Time #3 Create competition between the arms and one leg:      Get into a split stance.      Pull as hard as possible with the arms.      Resist with the front leg.

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Increase the Training Stimulus Without Adding Training Time #2 Use more isometric holds and partials to spend more time in the range with the greatest tension on the involved muscles. "Rest" by locking out the reps.

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Increase the Training Stimulus Without Adding Training Time The instruction to "maximally accelerate the body through the lifting phase" results in a higher force production (Newton's 2nd law) and subsequently a greater motor unit firing frequency and recruitment, which translates into a str...

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Exerise Instruction: Strategy #1 There is only ONE reason to place an exercise in a client's program: the exercise's benefit will help the client achieve their goal. There is only one reason the client would be interested in an exercise: the exercise's benefit will help them achie...

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Ist Principle of Exercise Instruction A first principle is a statement that is always true for everyone. Knowing the 1st Principle of a particular activity is valuable because it guides your choice of strategies and tactics.

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Art is a Skill Art is a skill that is not explicit. Therefore, mastering a particular area's art is more challenging and achieved only by committed coaches and trainers. Individuals who master the art of their chosen field are more valuable to their clients. Follow a proven path towards m...

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Energy Follows Awareness Scenario: You add a new client to your schedule who follows an excellent training program. How can you make a difference for this client by introducing new, effective tactics they have yet to explore? Find out how they use their awareness during the lifting phase o...

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Flickering Flames Are we reaching the Limits of Homo Sapiens?  Such is the title of a 2017 article. One argument cited in the article is that world records no longer increase as they used to. Yes To Strength believes we might see performance limits when we view the body as chunks of meat ...

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1st Principle of Bio-Centrism "Why were you so strong?" a man from the audience asked legendary bodybuilder Reg Park during the 2007 Arnolds Classic Lifetime Achievement Ceremony. "I never perceived the weights as being heavy," Reg Park answered. Legendary strongman Bill Kazmeier expressed...

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What is the sound of strength? The client's form was essentially correct, but they moved a little too slowly and there was a lack of visible muscle contractions. Let me hear the sound of strength as you inhale and the sound of strength as you exhale. The transformation was immediate; ...

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This is the world’s simplest breathing exercise. As the client approaches, you immediately get the sense they are stressed and you wonder what is happening. You realize that their breathing is shallow and the collar bones move up on the inhalation and down on the exhalation. You decide o...

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We can live an entire life without paying attention to the breath. “Don’t give specific instructions on breathing technique. Breathing is controlled by the autonomous nervous system and attempting to affect breathing can disrupt the body’s physiology.” – that is the essence of a quote ...

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Primary Breathing Strategy “Exhale during the lifting phase” is a common instruction strength coaches and personal trainers give to their clients. “Exhale into the stretch” is an equally common instruction. How can the same cue – to exhale – be appropriate to both maximize and ...

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1st Principle of Breathing During their post-workout stretching routine, all the world-class badminton players had their attention on each other, which made their stretches a purely mechanical event (like pulling on a rubber band). I knew it was not optimal, but it was their time to talk and cat...

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When does the assessment begin? It was 20 minutes into the consultation. When does the assessment begin? the client asked. The assessment began when you stepped out of the car, world-reknown back specialist Stuart McGill answered. An important part of McGill’s approach is to assess an...

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What is The Flexible Periodization Method Part III In April 1831, a brigade of soldiers marched, in step, across England's Broughton Suspension Bridge. According to accounts of the time, the bridge broke apart beneath the soldiers, throwing dozens of men into the water. 1 What happened? ...

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What is The Flexible Periodization Method Part II Some people say that periodization is only for people in lab coats. In contrast, The Flexible Periodization was born of my need and desire to produce results for the world-class and Olympic athletes I trained. What is The Flexible Periodizati...

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What is The Flexible Periodization Method Part I In the strength and conditioning and fitness training worlds, each traditional method of periodization corresponds to ONE type of program. In contrast, The Flexible Periodization Method is a 5-step framework to build the right program - a progr...

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What is French Press Diaphragmatic Breathing?       I find the French Press Breathing analogy to be a very useful way to explain to athlete-clients how to use the trunk to breathe for strength. I believe the analogy can be of great benefit to you regardless of what else you say ab...

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HIIT TIP #4: How To Do Medicine Ball Slams What type of Medicine Ball is best for Medicine Ball Slams? The safest type of Medicine Balls for Medicine Ball slams do not bounce regardless of how hard you slam them into the ground. To elevate heart rate from Medicine Ball Slams, it is necessa...

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HIIT TIP #3: Unilateral Exercises Are unilateral exercises (with one arm or leg at a time) or bilateral exercises (two arms or legs at a time) best for a High Intensity Interval Training Program? Each type of exercise has distinct advantages and disadvantages. Unilateral Exercises: • Te...

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HIIT TIP #2: What are the best exercises for HIIT? What are the best exercises for a High Intensity Interval Training Program? The best HIIT exercises result in an average heart rate that exceeds 80% of the maximal heart rate. (A heart rate of 80% of max or more is required for training to q...

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HIIT TIP #1: Plateau after 3 weeks "We do Tabata in our classes" said my friend. She was excited. I did not ask how long they had been doing Tabata. Nor did I ask if she was improving on any parameter relevant to her goals. (Luckily, for us as trainers, many clients are more addicted t...

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Tips for Kinesthetically Based Corrections  - 6 of 6 Reduce the need for corrections through the strategically use of wall - your new assistant – to stimulate the desired muscular contractions pattern.    

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Tips for Kinesthetically Based Corrections (5/6) Reduce the need for corrections by letting a strategically placed band become the trainer that stimulates the desired muscular contractions pattern.  

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Tips for Kinesthetically Based Corrections Without Touching the Client During Online Training or Physical Distancing (4/6) Teach the client to use imaginary resistance to generate the desired muscular contraction patterns.

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Tips for Kinesthetically Based Corrections Without Touching the Client During Online Training or Physical Distancing (3/6) Teach your clients to use their own hands as resistance before or during a set to stimulate the desired muscular contractions through a targeted after-effect in the ner...

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Tips for Kinesthetically Based Corrections Without Touching the Client During Online Training or Physical Distancing (2/6) Teach the clients to use their own hands to stimulate the desired muscular contractions by Rubbing, slapping or raking the skin over target muscles during a set.

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Tips for Kinesthetically Based Corrections Without Touching the Client During Online Training or Physical Distancing (1/6) Teach your clients to use their own hands to stimulate the desired muscular contractions by rubbing, slapping or raking the skin over target muscles before a set.

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Deep Strength I mentioned to some of you, the release of a new program called Deep Strength; our response to the current gym lockdowns across the world. Below is the Preface from the program manual. Preface A great trainer can give their clients an effective workout with a dowel rod and...

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Bodyweight Tactics for Barbell Training During the teaching of one of our FPM Program Design Specialist Strength certification workshops, I received a great question about progressive overload and thought it would be great to share with you. Q: I am in a strength cycle and getting close to ...

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Compass Lunges: With small steps, the rear foot begins in Dragon Lunge position and is gradually moved to the Side Lunge Position. Be Mindful of the transition from the backward lunge (rear foot supported on ball of foot and toes) to the Side Lunge (rear foot supported on inside of foot and sole...

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Stationary Lunge/Low Cable Row: Do an imaginary low cable row. With no or low loads a slight flexion in the back is acceptable for healthy backs. Without access to load apply Antagonist Resisted Training tactic by contracting all muscles AS IF you were rowing a load.   Use these exercis...

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Stationary Lunge/Reverse Grip Lateral Raise: Externally rotate shoulders to a palms up position. Lift arms as high as possible. With no access to load, squeeze arms AS IF you were lifting a load or increase challenge by moving faster.   Use these exercises based on client needs:  warm ...

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Stationary Lunge/External Rotation Shoulder: Arms to the sides and externally rotate as hard as possible on the way up to create a peak contraction on back of the shoulder. For many clients tightness on the front provides significant resistance.   Use these exercises based on client nee...

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Stationary Lunge/Wood Chop: Begin the rotation from the same side as the front foot. Contract muscles as if encountering imaginary resistance in both directions in cases without access to load.   Use these exercises based on client needs:  warm ups, feeder workouts or as a part of the ...

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Stationary Lunge/Bottom Position Stomp: From a the bottom position of the Stationary Lunge attempt to stomp the ground with the front leg while maintaining the centre of gravity as low as possible.   Use these exercises based on client needs:  warm ups, feeder workouts or as a part of ...

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Stationary Lunge/Hands Over Head: Bring arms in alignment with ears and extend elbows. Press palms together as hard as possible during each repetition. (The shoulder and elbow range on the demonstration is lacking.)   Use these exercises based on client needs:  warm ups, feeder workout...

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Stationary Lunge/Finger pulling: Make two interconnected rings with the thumb and index fingers and pull as hard as possible. On the following three reps, create the ring by pressing the long finger, ring finger and little finger against the thumb. Repeat.   Use these exercises based on...

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Stationary Lunge/Palms together: Press palms together as hard as possible in front of body. Hands can be in the middle or positioned to either side of the body. Fingers can point up, out or down. Last, hands can move in a circular pattern timed with each repetition.   Use these exercise...

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Stationary Lunges – Different, but the same: 11 of 20 Stationary Lunge/Good morning: From the bottom position, the front knee extends to enter a good morning type position.  Good hip flexion and spinal control is required. Use these exercises based on client needs:  warm ups, feede...

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Stationary Lunges – Different, but the same: 10 of 20 Stationary Lunge - SRT Glute Max Emphasis: Press the palm into the knee and the knee into the palm as hard as possible. Use these exercises based on client needs:  warm ups, feeder workouts or as a part of the main workout with o...

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What are you willing to do when no one watching? A few years ago, I met with Jon Lee, strength coach for Toronto Raptors. He told me a story about his first home game as the strength coach for the team. The Raptors were playing the Los Angeles Lakers. The match was supposed to start at 1:00 P...

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Stationary Lunges – Different, but the same: 9 of 20 Stationary Lunge - Self Resistance Training (SRT) Glute Max + Adductor Emphasis: Press the palm into the knee and the knee into the palm as hard as possible as you alternate the hand position between the inside and the outside of the knee...

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Stationary Lunges – Different, but the same: 8 of 20 Stationary Lunge - Calf Raise Front Foot on Plate: Lower and lift heel as much as possible. Use these exercises based on client needs:  warm ups, feeder workouts or as a part of the main workout with our without loads.  

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Stationary Lunges – Different, but the same: 7 of 20 Stationary Lunge - Ball of Front Foot on Plate: Isometric calf contraction mid range. Use these exercises based on client needs:  warm ups, feeder workouts or as a part of the main workout with our without loads.  

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Stationary Lunges – Different, but the same: 6 of 20 Stationary Lunge - Front foot Elevated: It is good to remember that regular stationary lunges are like a half squat – not full range, for a client who has normal flexibility. Use these exercises based on client needs:  warm ups,...

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Stationary Lunges – Different, but the same: 5 of 20 Circular Stationary Lunges: Lower the body to a point with most of the weight under the front heel. Shift forward to feel most of the weight under the ball of the foot (heel stays on ground). Press up. Reverse the pattern. Use thes...

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Stationary Lunges – Different, but the same: 4 of 20 Stationary Lunge Rear Foot Stomp: Use small jumps off the rear foot to shift the weight forward to the balls of the foot and then backward to a point where the knee is behind the heel. Use these exercises based on client needs:  w...

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Stationary Lunges – Different, but the same: 3 of 20 Stationary Lunge Knee Circles: A warm up exercise to promote control of knee position. Alternate weight on outside of foot, ball of foot, inside of foot and heel. Both directions. Use these exercises based on client needs:  warm u...

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Stationary Lunges – Different, but the same: 2 of 20 Stationary Lunge - Knee In, Knee Out: A warm up exercise to promote control of knee position. Alternate weight on outside of foot and inside of foot. A progression from the next exercise. Use these exercises based on client needs:�...

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Stationary Lunges – Different, but the same: 1 of 20 Horizontal Split Squat: Weight is shifted from ball of foot to heel while the center of gravity is kept low. This movement is necessary to master before Circular Stationary Lunges.   Use these exercises based on client needs:  warm...

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One sentence that shaped the way I coach. The coaching class I completed at the University of Copenhagen, in Denmark, left an impression on me. I learned a single sentence that has helped me be patient throughout my career when the athletes and clients I work with do not immediately understand t...

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3 More Tips For kinesthetically based corrections without touching the client During these COVID-19 pandemic times, trainers and coaches will need to get creative with their correction skills to meet the safety guidelines at hand. Here are a few tips to keep in mind. Tip #1: Teach the client ...

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3 Tips For kinesthetically based corrections without touching the client During Online Training or Physical Distancing During these COVID-19 pandemic times, trainers and coaches will need to get creative with their correction skills to meet the safety guidelines at hand. Here are a few tips to k...

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Kettlebells vs. Dumbbells - Front Squats Picture #5 shows the start position of a front squat with dumbbells. Notice how the shape of the dumbbells forces the forearm away from the upper arm and the upper arm away from the body. This creates an extension torque around the elbow and shoulder join...

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Kettlebells vs. Dumbbells – Vertical Press Part II The Kettlebell also provides for an increased load on the wrist flexors during a vertical press. Picture #3 shows the end position of the one arm military press with a dumbbell. Notice how the center of the weight is on the same vertical li...

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Kettlebells vs. Dumbbells – Vertical Press Part I Picture #1 shows the start position of a one arm kettlebell military press with a dumbbell. Notice the abduction and slight flexion of the shoulder joint. Picture #2 shows the start position of the same exercise performed with a kettlebell. ...

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Do  you really need Kettlebells? Aren’t Kettlebells just another form of dumbbells? I was giving a lecture on a unique periodization model for fitness. I don’t remember exactly where in the lecture it happened, but when I mentioned the word kettlebells, a male attendee – obviously f...

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Acute affects of Self-Myo Fascial Release Using a Foam Roller on Arterial Function Okamoto T, Masuhara M, Ikuta K.  Journal of Strength And Conditioning Research. Published Ahead of Print Who: 10 healthy, but not active individuals. Age = 20. The participants were not familiar with SMFR. ...

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An Acute Bout of SMFR Increases Range of Motion Without A Subsequent Decrease in Muscle Activation or Force McDonald GZ, Penney MDH, Mullaley ME, Cucunato AL, Drake CDJ,  Behm DG, Button DC. Journal of Strength And Conditioning Research. 27(3): 812-821. 2013 Who: 11 healthy male university s...

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The effects of Foam Rolling on Myofascial Release and Performance Healey K, Dorfman L, Riebe D, Blanpied P, Hatfield D.Journal of Strength And Conditioning Research 25, Supplement 1. 2011 Who: 26 healthy college aged individuals with normal BMI, divided into two groups. What: Each group tr...

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Side Dominance and Barbell Power Symmetry Lake JP, Lauder MA, Smith NA. The Effect That Side Dominance Has On Barbell Power Symmetry During The Hang Power Clean. Journal of Strength And Conditioning Research. 24(11): 3180-3185. 2010 This study followed a series on lower-body symmetry during w...

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Dumbbell vs Barbell Snatch Lauder MA, Jake JP. Biomechanical Comparison of Unilateral and Bilateral Power Snatch Lifts. Journal of Strength and Conditioning Research. 22(3):653-660. 2008 The study was motivated by the rationalization that securing a single dumbbell overhead in a snatch or jer...

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Snatch - Is rearward displacement in the drop-under phase counterproductive? Whitehead PN, Schilling BK, Stone MH, Kilgore JL, Loren ZF. Snatch Technique of United States National Level Weightlifters. Journal of Strength and Condititioning Reasearch. Published ahead of print. The study listed...

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How well should strength coaches/personal trainers understand the OL Lifts? On occasion I hear the belief that “all athletes should perform the Olympic lifts.” I completely disagree. With The Flexible Periodization Method exercise selection begins from a clean slate with the goal of ch...

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The Big 3 of Rotational Strength - 6 of 6 The Cable Wood Chop, The Standing Cable Push and the Standing Cable Push are incredible whole body exercises that are great for circuit training  and build rotational strength and power for sport activities like hockey, baseball, golf and tennis. When t...

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The Big 3 of Rotational Strength - 5 of 6 The Cable Wood Chop, The Standing Cable Push and the Standing Cable Pull are incredible whole body exercises that are great for circuit training and build rotational strength and power for sport activities like hockey, baseball, golf and tennis. When the...

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The Big 3 of Rotational Strength - 4 of 6 The Cable Wood Chop, The Standing Cable Push and the Standing Cable Push are incredible whole body exercises that are great for circuit training and building rotational strength and power for sport activities like hockey, baseball, golf and tennis. This ...

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The Big 3 of Rotational Strength -  3 of 6 The Cable Wood Chop, The Standing Cable Push and the Standing Cable Push are incredible whole body exercises that are great for circuit training and build rotational strength and power for sport activities like hockey, baseball, golf and tennis. This v...

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The Big 3 of Rotational Strength -  2 of 6 The Cable Wood Chop, The Standing Cable Push and the Standing Cable Push are incredible whole body exercises that are great for circuit training and build rotational strength and power for sport activities like hockey, baseball, golf and tennis. This v...

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The Big 3 of Rotational Strength -  1 of 6 The Cable Wood Chop, The Standing Cable Push and the Standing Cable Pull are incredible whole body exercises that are great for circuit training and build rotational strength and power for sport activities like hockey, baseball, golf and tennis. This v...

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Benefit of Maximal Acceleration Why can it be so effective to attempt to maximally accelerate a weight through the lifting phase? Newton's 2nd law states that force equals mass times acceleration. F = m x a Thus, F/m = a The only way acceleration can be increased is by increa...

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Riding the stress-recovery wave It is a while since we have been in touch and I have a number of things to share with you: The first link is a link to the Fitness Blitz Podcast, a 10 minute interview based on 10 excellent questions. For example, I mention the book The Zero Point Field: The Q...

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Refining Mobility Exercises Within the Flexible Periodization Method (FPM) joint mobility exercises can be used in the warm up phase to: 1. Prepare the cartilaginous and synovial joints for movement. 2. Build and maintain the strength of the articular cartilage. The FPM makes an importan...

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Why I focus on optimizing the warm-up phase I am currently deep into upgrading Victory Loves Preparation: Periodization of the Warm-Up (Day2, Module 2 of The FPM Program Design Specialist Program). Many potential elements of a typical warm-up are controversial, for example, the use of self-m...

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What  personal trainers and strength coaches can learn from the World’s Best Chef Arguably, Britain's Gordon Ramsay is one of the best chefs in the world. In case you are not familiar with him, he is one of the highest awarded chefs, restaurant owner, tv personality (http://www.gordonr...

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How to get clear with 1st Principles thinking Most of us have heard of Tesla CEO, Elon Musk, and the incredible success he is achieving in his businesses. How is he able to achieve this level of success? Is there anything about how he thinks that we can take and apply to our field training? I...

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Why start with dumbbells? December 2017 marks the official launch of our new and updated Progressive Olympic Lifting Program (and the complete FPM Barbell Training Specialist Program). At YesToStrength we are delighted to be able to share this powerful program with you finally. Therefore, I w...

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