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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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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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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DTS: The need for principles of fitness

The Dynamorphic Training System (DTS): My own return to first principles “It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” -Socrates Principles form the basis of how you think and how you move. As with all the sciences, human anatomy and movement, physiology …

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Sled Sprint Training to maximize your speed and acceleration

Sled Sprint Training Resisted Sled Sprint Training to Improve Sprint Performance: A Systematic Review; Petrakos G, Morin J, Egan B. Sports Med. 2016;46:381-400 There are few worthwhile sports that do not involve some form of sprinting. Our bodies were made to run and sprinting is a VERY effective form of exercise to challenge your body’s aerobic …

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The Handstand Party Trick: Part One

Party Tricks! What’s your favorite?      Every gym rat or fitness fanatic has that one thing they have practiced on and perfected, that they typically perform to generate an emotional response from an individual(s) around them. The desired emotion is usually “shock & awe”, and depending on the second parties’ gender, is hopefully followed …

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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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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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