Exercise of the Week: Decline Glute-Ham Raises

This week’s exercise of the week, the Decline Glute-Ham Raise, comes to me courtesy of James “Smitty Diesel” Smith. When it comes to strengthening the hamstrings—which is extremely important for speed development and injury reduction—the glute-ham is king. By making one small tweak and elevating the back of the glute-ham bench, Smitty took this already great exercise and made it even better. One problem with the standard glute-ham raise is that at the top of the movement, the hamstrings lose tension for a brief period. This does not happen with the decline variation so it allows for constant tension throughout [...]


Random Thoughts and Quick Hits

Well, it's Monday and my mind and is all over the place (like usual). Rather than fight it, I'm going to just roll with it and spew some randomness. It's been awhile since I've done a random thoughts blog anyway so I'm probably overdue. Here it is goes. 1. New Video. I’m not sure exactly what to call this, but I went with cable hip belt squats. I am very excited about this one. I have been doing hip belt squats for about two years and love them. It’s a great way to work the legs without loading the spine. [...]


Stuff Worth Checking Out

Last week I got away my random mish-mosh of “Stuff Worth Checking Out” in favor of just posting a slew of great articles, but this week I am returning to the regularly scheduled programming. Let’s get right to it. 1. Articles. Here are 16 good reads from the past week. Let me clear that I don’t necessarily agree with everything in each one of these articles, but like the title of this post says, I think they are worth checking out. The Evolution of Dave Tate by Dave TateWhat’s the Best Way to Get Better at Absolutely Everything Physical by [...]


For Your Viewing Pleasure: Take 10

Another great week of videos this week. Every week I say that I am going to cut the list down but I just can’t bring myself to do it. I try, but inevitably I keep coming across more and more great stuff and the list just grows. While this means more time on my end putting the list together, it means a better finished product for all of us, so I think in the end it’s worth it. I hope you enjoy the list I put together this week. It’s long though, so I’ll stop blabbering and get right to [...]


Interview with Mark Young

Today I have a great interview with Mark Young. I had read a lot of Mark's articles in the past and I have always enjoyed them, but it was not until recently that I have had the chance to get to know him personally. He is a great guy: very smart and funny to boot. His biggest downfall is that he is Canadien, but I try not to hold that against him. We talked aboot (Canadian reference) all sorts of stuff in our interview, so much so in fact that I almost considered breaking it up into two posts. In [...]


Exercise of the Week

Today’s exercise of the week is the alternating dumbell bench press. This is a nice variation of the standard dumbell bench press because it puts an even bigger emphasis on shoulder and core stability, and well as teaching good neuromuscular coordination and body control. Lying on a bench, press both dumbells up until your arms are fully extended, just like you would with a normal bilateral dumbell press. Next, keep one arm straight while lowering the other dumbell to the outside of your shoulder. From there, push it back up to full arm extension and repeat on the other side [...]


Monday Motivation: The Secret

For today’s Monday Motivation I wanted to take a minute to write about a friend of mine, Mike. Mike has undergone a pretty remarkable transformation in the past five years. In 2006, he weighed in at a whopping 320 lbs at what he estimates to be 50% bodyfat after years and years of poor eating habits and laziness. They say it takes most people 30 days to break bad habits (if they do at all), and even longer if they have become deeply ingrained. Mike, however, is not most people. Mike made the decision to get in shape and the [...]


Information Overload: 33 Good Fitness Articles and Audio Interviews from the Past Week

Well, I was originally working on my weekly "Stuff Worth Checking Out" post, but somewhere along the way I got a little carried away with the articles and audio interviews and this entry just sort of morphed into more of reading list. Between this and my video post, I guess I have covered all the bases this week: reading, listening, and watching. There is a lot to check out so I will just get right to it. Here is lots of great stuff to keep you busy for awhile. Enjoy.Good Articles1. Fantastic Hamstring Movements by Bret Contreras and Yours Truly2. [...]


For Your Viewing Pleasure: Take 9

Another awesome week of videos. The list just keeps getting better and better. I am thinking that I may need to start limiting the number of videos I include on the list just because 1) it takes a really long time to put this post together and 2) I think sometimes when the list is really long some videos get lost in the shuffle. I’ll figure that out later though. It’s a great problem to have when there is too much good stuff out there. For now, I hope you enjoy this week’s selections. Without further adieu, sit back and [...]


My Christmas List

As I made my way through the produce section in the grocery store today, I couldn’t help but feel like I was dodging and weaving through a giant sea of Christmas cookies. Seriously, they were everywhere. Didn’t we just have Thanksgiving? In any case, with Christmas season fast approaching, it got me thinking that it is time to make my wish list. See, I have this bad habit of screwing myself out of presents, and I have nobody to blame but myself. People will ask me what I want, but because I did not think ahead I won’t have anything [...]