Tough aerobic exercises, performed at higher intensities and shorter durations, push the body and mind to their limits, unlocking a host of advantages that elevate your fitness journey. In this blog, we will delve into the power of tough aerobic training and why it's an essential component for those seeking to push their performance boundaries.

Use the Gain/Pain/Sustain classification system to design workouts focused on energy system (ATP-CP, glycolytic, and oxidative systems) training.

Functional strength training is a form of exercise that focuses on developing strength in patterns that are used in everyday life. This type of training involves free weights, gymnastic moves, and aerobic training.

We would all agree that drinking 0 ounces of water per day is not good for someone’s health and that drinking 1,000 ounces per day is also not good. The answer is somewhere in the middle. 

The big picture responsibility of the tactical athlete is to serve and protect. In fighting to defend their country this population is under stressors most people (thankfully) could never imagine. It is important to clearly separate the call to duty with current fitness marketing language around tactical training—we’re not talking general population or athletes playing a game.

These three energy systems are the umbrella covering all aspects of effective program design. It can’t be understated how valuable a concrete understanding of these systems are for program design mastery. If you can identify the key elements that distinguish these three categories, you will become capable of ensuring great balance and integration of all three elements for the client. If you don’t spend enough time learning and identifying the pieces that go into each category, you will have a difficult time blending pieces together in a coherent fashion. Spend time practicing and classifying various movements and sequences of movements into each category until you feel confident in your ability to distinguish between the three.

Tennil’s morning session is another speed strength session with an emphasis on knee flexion endurance. The reason why so many of Tennil’s sessions include work on her knee flexion endurance is because this aspect of her fitness has been identified as her primary limiter to her performance.

In this month’s Knowledge Series webinar James FitzGerald discusses the concept of training age, how you can determine your client’s training age, and how it will affect your programs. 

Do you find yourself creating the same training splits for clients over and over? Always using the weekdays to train and weekends to rest? It’s easy to fall into a training split rut, or conversely, to waste time trying to reinvent the wheel for every client.

Weight training is a fundamental part of exercise. Progressing it seems straightforward enough, just add more weight over time right? However, for some, it can be challenging. Thankfully, below you’ll find four different ways you can progress weight training.

When it comes to creating a training program for your client it can be easy to get lost in detailed long-term planning and periodizing, just to end up overlooking the basics of a daily program. Here are three tips to make sure your client’s daily training session is always focused on the goal.  

But which one is more effective? In this blog, we will compare the two and their efficacy, providing you with an answer to whether HIIT or LISS is the best type of cardio.

As we age, we all begin to suffer from metabolic syndrome, osteopenia (loss of bone density) and sarcopenia (loss of muscle mass). Typically these will be accompanied by a man-made side effect of aging, polypharmacy. Medical professionals will typically prescribe a multitude of medications to offset the side effects of when other, more holistic interventions can effectively address the same symptoms, whilst avoiding the unwanted side effects that so often come with pharmaceutical interventions.

High-Intensity Interval Training or HIIT is probably the second biggest buzzword in the fitness industry behind Keto. HIIT is a style of exercising that focuses on high levels of effort for a short amount of time followed by a period of rest, repeated for a certain number of intervals. 

When it comes to program design, metcons are often treated like vegetables: A side dish. An afterthought. An opening act. The necessary accompaniment to the grass fed, dry-aged steak main event of the night.

There are times when the anaerobic or lactic energy system needs to be improved for some particular clients. Specifically, anaerobic energy training is necessary for clients participating in intense sports like competitive functional fitness or football in which the work is highly demanding and success is dependent on how well adapted their glycolytic system is to the volume and workload. Anaerobic energy system training is not entirely necessary nor should it be a priority for those whose goals are only to be healthy. In any case, it is important to know how to build this energy system with the right person at the right time especially since a coach will eventually have clients who want to compete in some fashion in mixed modality fitness.

The fitness industry is flooded with influencers, coaches, and gyms that claim to offer personal fitness training. They promise to help you get leaner, stronger, and fitter in a short amount of time. But these lofty promises often include an even higher price tag. 

First, let’s talk about weight lifting and why it is the best method for weight loss. When we say weight lifting we are referring to resistance training: performing muscle contractions with resistance.