I am very excited to announce the release of our new training app! To celebrate the launch, I will be hosting a giveaway with some awesome prizes including access to the app, supplements from our friends at @subjectzero_supps , and training gear from our friends at @strongbowstrength! You can find the link to sign up for the giveaway and check out the app in the @idealstrength bio.

Damn near EVERYONE can benefit from strength training.

Working with youth athletes, it's important to prioritize movement quality first over load or speed. In order to best prepare them for their respective sports, I aim to have most of their training to be done on their feet and have found myself utilizing med-balls, bands, and bodyweight quite a bit within their sessions. We still lift, training all of the six foundational movement patterns with the goal of increasing movement quality, strength, stability, mobility, and overall movement competency. In addition we are also including a decent amount of multi-planar work to focus on their ability to control their body through space as they prepare for their upcoming seasons. Here are a few of the drills I've been including mostly with the upperclassmen.

Hats off to @lukahocevar @stevekrebsi and the rest of the team at @vigorgroundfitness for putting on yet another phenomenal event. The Vigor Ground Fitness and Business Summit is a must go if you are in the industry and looking to level up on your skills not only as a coach but also as a business and brand. I had a blast representing @painfreetraining, connecting with coaches from across the globe. Thanks to all the speakers, support staff, and attendees who attended for making this an unforgettable experience. Lots of takeaways and inspiration to pull from. Looking forward to the next one!

The principle of Progressive Overload states that training should elicit a gradual increase in STRESS on the musculoskeletal system AND the nervous system. Progression an exercise or movement pattern does not always mean increasing the load used. Progressive overload can be achieved through many different forms including but not limited to: increase of ROM, loading, stability demand, velocity, training density, manipulation of tempo, change of stability demand, etc. Whether considered a progression, regression, or lateralization, by altering the load placement of a movement, we can create a unique training environment that may help you ultimately continue to progress in your training. Check out the following slides to see how the load position can have an effect amplifying certain muscles or groups of muscles (kinetic chain/ sling patterns) as well as loading capacity.

There are three primary methods of strength training. The Max Effort Method, Dynamic Effort Method, and the Repetition Effort Method. Most applications of an exercise in a strength training program will fall into one of these categories. Not all programs utilize all three methods. The most effective programs tend do utilize all three methods in a manner that addresses what the individual is lacking in most while not neglecting any one of these methods for too long. It's not too uncommon to see programs focus only on one or two of these methods while never addressing the third or being hyper focused on one method that the other two are basically non existent. Here are some benefits to each method of strength training. Are you training all three methods in your strength training programming?

Dumbbell Biceps Curl - A Closer Look ? We have three primary muscles that flex the elbow: Biceps Brachii, Brachialis, and Brachioradialis. When we look at training elbow flexion for but aesthetics and performance, (because let's be honest, who doesn't want bigger arms??) We should be considering exercise variation in order to maximize training on each of these. Even though they all flex the elbow, we can alter our grip and execution of exercise to better target a specific elbow flexor. For example, the Biceps Brachii, the most superficial of the three and often the most focused because of the aesthetically desired peak ?, is also a supinator of the forearm (unlike the other two primary flexors). By gripping a dumbbell offset so that the thumb is closest to the edge of the dumbbell, we can take advantage of training more of the muscle's actions by adding in loaded resisted supination, targeting to the Biceps Brachii to a greater degree.? PS I'm looking forward to reading @davidjlbarr new book on developing python-like arms!

Training is always better with the doors open, music blasting, and @ironwolf03 pushing you. Hex-bar Deadlifts at 715# x3 Thanks for the awesome banner @elkin8r

Sled work is often under utilized in training programs, although its application has carry over for both sport specific and general physical preparedness (GPP). Sled drills allow for full body training with a low risk of injury. Here are 5 reasons you should incorporate sled work into your program design. 1️⃣ ESD (Energy System Development): depending on the parameters used (ie load, work to rest intervals, intent of the movement, etc) sled training can provide a training stimulus for both anaerobic and aerobic work capacities. 2️⃣ Speed/ Acceleration: Increases power output by moving weights with maximal intent of acceleration and speed. 3️⃣ GPP (General Physical Preparedness): Sleds can serve as a great tool combined with a strap, handles, and/or belt for various exercises such as rows, curls, extensions, face pulls, presses, lateral movement, and many more creative movements you can think of. A lot of volume can be trained with minimal recovery demands and minimal transition time between exercises. 4️⃣ Functional Strength: Establishes proper motor control, stabilization and balance around multi-joint movement. 5️⃣ Active Recovery: Can be done as low impact training minimizing stress on joints/tendons/ muscles. Sleds have minimal eccentric and axial loading while focusing primarily on the concentric phase of movement. Videos shown are just a few variations of sled usage. Ex: Unilateral or bilateral Explosive ? shove, forward/ backward sled walks and a simple walking bicep curl and tricep extension.

North Bend, WA