1. Rethinking “Speed” in the Olympic Lifts

    It is a well known fact the the Olympic lifts, when executed correctly, are some of the quickest movements in all of sports. Speed in the extension and transition under the bar are very necessary attributes for a successful lift. While we can all agree that speed is an essential element of the snatch and clean & jerk, I feel there is a lot of confusion on how to correctly generate speed in the…Read More

  2. Testosterone and Obesity

    Clinical research suggests that men with Metabolic Syndrome suffer from lower testosterone levels. Although the main role of stored fat is energy and insulation, fat tissues also produce hormones such as leptin, estrogen, resisten and the cytokine TNFα. There is an inverse relationship between estrogen and testosterone.  Chronically elevated estrogen levels, lead to suppressed testosterone level…Read More

  3. How We Get Stronger: the science and principles of training

    Stronger is better. Period. Regardless of your fitness goals, becoming stronger will always help performance. Whether you want to increase performance in a field sport, weightlifting, powerlifting, or you just want to be able to move better as you age, increasing your ability to efficiently generate and apply force (strength) will help you reach those goals. So how does this happen? Why do our bod…Read More

  4. MF-er!: The Benefits of Myofascial Release and Dynamic Warm Ups

    Hey MF-er, are you mobilizing and foam rolling? Mobility and myofascial release are two things commonly left out of everyone’s exercise routine. We are more concerned about the workout itself and less worried about the prep and recovery. Overlooking this process can take a toll on our bodies as well as our workouts. Preparation and recovery are two essential parts of a workout regimen. Preparati…Read More

  5. Olympic Lifts from the High Hang/Power Position

    One of my all time favorite variations of the Olympic lifts is to perform the lift by starting from the high hang or power position (Figure 1). The power position is your “launch point” during your pull. This is where the transition from first pull to the explosive second pull ends. When an athlete is picking the bar off the floor to perform a snatch or clean, the bar speed steadily accelerate…Read More

  6. Be COMFORTABLE with being UNCOMFORTABLE

    “I think goals should never be easy, they should force you to work, even if they are uncomfortable at the time.” -Michael Phelps I could talk to you all about science, anatomy, sports performance, or nutrition stuff and I most likely will. But, today, that is not what I wanted to talk to you about. Today, we will talk about something a little fluffier (it’s my Psychology minor showing up). F…Read More

  7. The Underutilized Secret of Abs That Pop!

    How many of us have asked our trainer, fit friend, or the internet.com, “How do you get abs?!”. After asking the age old question, how many times have we heard the tired adage, “Abs are made in the kitchen!” I am sure we have all heard this answer at one point if not many times before. Yes, it’s true. The subcutaneous body fat that covers your abdominal muscles is a in factor in why you …Read More

  8. Why Do We Deload?

    Any legitimate strength program should incorporate a Deload Week. Most programs are usually three weeks hard, one week at 50% or so. The reason we do this is to let the body recover,  so we can continue to lift hard and heavy. It’s been proven time and time again, that Deload Weeks are a huge aspect of gaining strength, but also staying injury free. If this sounds horrible to you and you want t…Read More

  9. Pre, Intra, and Post Nutrition: Why It Matters

    Pre, Intra, and Post Nutrition: Why It Matters The Importance of Pre-Workout Nutrition Sustains energy Boosts performance Provides the body with circulating amino acids Preserves muscle glycogen, minimizing muscle damage and breakdown Stimulates the release of insulin (anabolic hormone) Aids in recovery What to eat and when to eat it? The main components of a pre-workout meal should be protein and…Read More

  10. Sugar Truths – Is Sugar Addictive?

    Is sugar addictive? If so, is it the glucose or fructose portion? What is the mechanism of addiction? Just about anything is addictive. Whether or not that is positive of negative depends on the context. For example, exercise is just as addictive as Tobacco. Both sugar and exercise produce endorphins like dopamine, which gives us a euphoric bump, that makes us happy.  However, one burns calories …Read More