Posts in "Program Design"

5 Reasons You’re Not Getting Stronger

Getting strong is easy. Focus on compound, multi-joint movements – preferably the squat, deadlift and bench press – and then try to move more weight in those lifts on a weekly, monthly, and yearly basis. Photo Credit: JD Hancock Basically, lift heavy shit, a lot. Repeat. Forever. So why do many people fail to make appreciable… Read more

New Warm-Up: Keiser Flow

Today’s guest post is brought to you by Boston University Assistant Strength and Conditioning coach, Jill Zeller. I started training and making cameo appearances at BU two or so years ago when one my good friends, Dave Rak, was a GA there. He left (now a S&C coach at University of Washington), and the staff… Read more

Pick Things Up – Month #2

I hope everyone enjoyed their extended Columbus Day weekend (for those who had the additional day off anyways). Mine was lovely. I took Lisa to go see Gone Girl – you know, a nice romantic comedy. And by “nice romantic comedy,” I mean the exact opposite of that. It was my second time seeing it…. Read more

How to Program Loaded Carries

I know Dan John has relentlessly sung their praises. And, after listening to him speak last weekend, I know Gray Cook is a big fan of them too. What am I referring to? CrossFit? ShakeWeights? One Direction? Bacon wrapped figs? None of the above. Besides, everyone knows that Dan is an N’Sync‘er for life. And urban… Read more