Category archive

Sports Performance

The Back Squat Done Right

Despite being a popular exercise, most folks and jacking up their back squat. Tsk. Tsk. Unless staying weak and opening the door for injury sound good, you need to optimize your squat pattern.  In this extended guest blog post, Kennet Waale digs into the back squat and covers… *How breathing better and improving mobility is essential for safety.  * A Miley… Keep Reading

13 Training tips to Relieve Knee Pain

Get the Knee Pain Prevention Guide, 100% Free Knee pain is miserable, especially when you’re trying to build a bad-ass, athletic body. And chances are if you routinely lift heavy, jump, and sprint, then your knees have barked at you a time or two. Even more frustrating, knee pain occasionally comes out of nowhere to throw a wrench in your training,… Keep Reading

How to do your First Pistol Squat

The pistol squat is the ultimate blend of single leg strength, stability, and athleticism. Here’s how to do for first one in as little as six weeks. This is why you need to do pistol squats — even if the idea seems crazy at first. When most lifters see pistol squats, they cross their arms across their chest and cringe.… Keep Reading

The Power Primer

Four Training Splits to Build an Athletic Body

We’ve both been there: Every rep feels explosive as if you’ve unlocked another gear. You’re adding weight to the bar and getting stronger damn near every workout. Basically, you feel like Superman. Your skin is tighter, your shirts fit better, and you hold your head high at the beach because frankly, you look fucking awesome.  Then, as quickly as your gains… Keep Reading

Core Training for Lifters

The day is near. Batman versus Superman. To be honest, despite Christian Bale being irreplaceable as Batman (sorry, Ben), I’m stoked for the New Batman Versus Superman Movie. On one hand, you have a human superhero. Albeit, he has more gadgets than McGeyver, wicked fighting skills, and an other-worldly pain tolerance, he’s still human. His foe is a god. Superman… Keep Reading

Four Tips to Build an Athletic Body

[A variation of this article was published as a guest post on] Building an athletic body isn’t just for competitive athletes. It’s for everyone. Or it should be. Why not be able to  run, throw, jump, cut, and play a recreational sport at the drop of a hat? Unfortunately, this isn’t as common as it should be. Much more common… Keep Reading

Minimalist Training

Six ways to Make Exercises Harder

[This article was Originally Published here on] Is your current workout not cutting it? I hear you. Maybe you’re stuck in a busted hotel with a few janky dumbbells and a treadmill. Or, you’re just a glutton for self-punishment and want to have an intense workout.  But most likely, you’re training has plateaued and you need a kick in… Keep Reading

4 Medicine Ball Exercises For Explosive Power

Today I’ve got something special for you: a guest blog post from my coach Joey Percia covering 4 Medicine Ball Exercises For Explosive Power. Joey Percia is a bad-ass who also happens to be an extremely bright coach who runs Percia Performance in New York City. Joey really knows the ins and outs of building a show and go physique. He has a 500+ lb… Keep Reading

one arm exercise

The 5 Best Unilateral Upper Body Exercises

[ A Variation of this article Originally Appeared on] We know a few things to be true in the fitness industry: Progressive Overload Drives results Compound barbell exercises are the best bang-for-your-buck movements to achieve progress overload for the body. Pink two-pound dumbbells with feathery tassels negatively affect serum testosterone levels. Using them may lead to spontaneous combustion. Okay,… Keep Reading

Torch Fat

Front Squat Progression: Simple and Effective

Let’s talk front squats. I think we’d all agree squats are the king of all exercises. But when you hear the word “squat”  you’re probably thinking back squat. Fair enough. The back squat is the most popular squat around. It’s a staple in nearly every program from the Power Primer for athletic performance to many fat loss plans.  It’s a competitive lift… Keep Reading

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