Travel Fitness: You must have a go-to bodyweight routine

We all travel – and most of love to do it. In this day and age it is practically unavoidable. Whether you love it or hate it, you will find yourself traveling due to any number of reasons: business, vacations, holidays with family and friends – the list is extensive. After about 4 or 5 …

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How to train for strength and endurance simultaneously

Training for strength and endurance simultaneously can be effective if approached the right way

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Dire Wolf CrossFit Part 3: Nine Fundamental Lifts

Exercise Anatomy and Physiology and the NINE Foundational Movements (+ something for abs) Part One     Part Two       In this third and final part of summarizing the CrossFit Level 1 Trainer Manual (for the solo practitioner), what I am calling Dire Wolf CrossFit since there is already a “Lone Wolf CrossFit” Box …

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Dire Wolf CrossFit-Part 2: Defining Fitness

Dire Wolf CrossFit: Part TWO Read Part ONE Here Defining Health and Fitness      As a physician, I’ve long recognized that western medicine has been focused for too long on preventing illness and treating disease rather than promoting fitness, and better yet, obtaining an optimally functioning body. Recognizing that the attempt to avoid a …

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Dire Wolf CrossFit-Part One: Fundamentals

CrossFit for the Lone Wolf Practitioner Have you ever wanted to try CrossFit but either you didn’t have a local “Box” (what the CF crowd calls their type of gym) or just didn’t have the time or money to spend? Many any of us in this situation have been doing CrossFitesque training for decades – …

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Navy SEAL Fitness: Block Periodized Training

BLOCK-PERIODIZED TRAINING IMPROVES PHYSIOLOGICAL AND TACTICALLY RELEVANT PERFORMANCE IN NAVAL SPECIAL WARFARE OPERATORS Abt JP, Oliver JM, Nagai T, et al.  JSCR 2016;30(1):39-52. A review of the latest Tactical Strength and Conditioning Program from the Journal of Strength and Conditioning Research If you’re willing to workout 6 days a week AND be in ultimate fighting …

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5-3-1: Raw Strength Training

Fundamentals of Gaining Raw Strength: My take on 5/3/1 The simplest base program for use in the Dynamorphic Training System Thanks again to “Cotten” for filling me in on this one years ago. This is a review of “The simplest and most effective training system for raw strength” 97 pages condensed to …. THREE. You …

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The Truth about Abs

The Brutal Truth about Abs Why do so few people have visible abs, much less a six pack? Isn’t that one of the most coveted things for anyone trying to get “beach body ready” Aren’t we working hard enough for them? Have you ever seen the cast of survivor after just a few weeks into …

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Massage and Athletic Performance

Massage and Performance Recovery[1] A Meta-Analysis from Sports Medicine, 2016      Post-exercise massage is frequently touted as a recovery and recuperation aid by many athletes and coaches. However, the evidence for this claim is scarce. I REALLY want this claim to be true for I frequently engage in a weekly deep-tissue massage. It feels …

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Front Squats: A Primer

A Primer To One Of The Most Underutilized Leg Exercises Conventional wisdom is that the back squat is the king of all strength and mass building exercise. Or is it the deadlift? Certainly both movements should be included in your programming for active engagement of a huge portion of your body in movements that translate …

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