Training Resources
A comprehensive library of training tips, technique guides, and evidence-based recommendations. Every resource is built on 45 years of practical experience and current research.
Exercise Technique Library
Squat Mechanics for Every Body Type
Stance width, bar position, and depth considerations based on individual anatomy. Includes modifications for hip replacements and knee issues.
Bench Press Setup and Execution
Arch, grip width, bar path, and leg drive. Special section on shoulder-safe pressing after SLAP repair or rotator cuff issues.
Deadlift Variations and Selection
Conventional, sumo, trap bar, and Romanian deadlift technique guides. How to select the best variation for your anatomy and injury history.
Overhead Press Progressions
From landmine press to strict press. Safe progressions for lifters with shoulder limitations.
Injury Prevention & Prehab
Daily Shoulder Maintenance Protocol
A 10-minute routine of band pull-aparts, face pulls, external rotations, and scapular exercises to keep shoulders healthy for pressing.
Hip Mobility for Squatters
90/90 stretches, hip CARs, pigeon pose progressions, and banded hip distractions for maintaining squat depth and hip health.
Lower Back Protection Strategies
McGill's Big Three (curl-up, side plank, bird dog), proper bracing technique, and belt usage guidelines for heavy lifting.
Knee Health for Long-Term Lifters
VMO strengthening, terminal knee extensions, Nordic hamstring curls, and quad/hamstring balance assessment.
Programming Concepts
Understanding RPE and Autoregulation
How to use Rate of Perceived Exertion for daily load management. Calibrating your RPE scale and integrating it with percentage-based programming.
Volume Landmarks Explained
MEV, MAV, and MRV concepts applied to practical programming. How to find your optimal training volume for each muscle group.
Periodization Models for Strength
Linear, undulating, and block periodization explained. Which model works best for different training ages and goals.
Deload Strategies That Work
When to deload, how to deload, and why skipping deloads leads to injury. Volume deloads vs. intensity deloads vs. complete rest.
Recovery & Nutrition
Sleep Optimization for Athletes
Research-backed strategies for improving sleep quality and duration. The impact of sleep on muscle protein synthesis, hormone production, and training recovery.
Protein Timing and Distribution
Current research on per-meal protein thresholds (especially for athletes over 40), leucine requirements, and optimal meal frequency for muscle protein synthesis.
Supplements with Actual Evidence
Creatine monohydrate, vitamin D, omega-3 fatty acids, and collagen. What the research actually says about supplementation for strength athletes.
Active Recovery Protocols
Light movement, foam rolling, contrast therapy, and walking. Evidence-based approaches to accelerating recovery between training sessions.
Masters Athlete Considerations
Training Modifications After 40
Warm-up adjustments, exercise selection changes, volume management, and recovery strategies specific to the aging athlete.
Combating Anabolic Resistance
Higher protein thresholds, leucine-rich sources, resistance training frequency, and creatine supplementation to fight age-related muscle loss.
Joint Health and Maintenance
Collagen supplementation, mobility maintenance, exercise variation to prevent pattern overload, and when to see a specialist.
Mental Health and Training Identity
Redefining success as a lifelong lifter. Managing expectations, finding motivation in process over outcomes, and maintaining training as therapy.