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Kettlebell Workout NEMESIS

This workout is well suited for anyone doing GPP, but particularly well suited for Crossfitters, MMA and BJJ fighters. One workout with specific parts that focus on: strength, isometrics, power,...

Pull up Training – Sky Is the Limit

When it comes to pull-up training there are so many different variations out there that the sky is the limit. With an exploration on the bar, one can come...

How to Deadlift Properly in Five Steps

When people talk about the “big three” gym lifts, they’re talking about the bench press, the barbell squat, and, the barbell deadlift. In terms of sheer power and brute...
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BJJ Strength And Conditioning: Hips, Ankles, Knees, Shoulders + Core

The following flexibility and strength routine/flow is great to work on the hips, core, legs, ankles, knees and shoulders, I've been using it since 2010 for my BJJ Strength...

The One Thing People Don’t Strengthen nor Care About—and How You Should

There is this one thing the majority of people don't pay attention to, don't train and/or completely neglect, but it's such an important thing, it's the base for everything......
Kettlebell Strength + Mobility Workout

Strength and Mobility with Kettlebells

Strength and Mobility with kettlebells, one tool, several goals met. The following workout I put together to meet several goals in one, have a go at it and post...
4 muscle building kettlebell exercises

4 Muscle Building Kettlebell Exercises

I won't leave you in suspense, the four awesome kettlebell muscle mass building exercises I chose for this article are: Racked Reverse Lunges Single Arm Chest Press Bent-over Row ...
squeeze your glutes meaning

The REAL Reason You Should Squeeze Your Glutes

This article will be interesting for trainers and people that squat, especially if you experience lower-back pain or want to lift more weight with your weighted squat. Apart from...

More Biceps and Triceps with S&C Coach Kirsten

Squat Cable Curls This is an alternative to the KB Squat Curl. If you don't have access to kettlebells but have a high/low pulley to hand, this is the option...
Correcting the chin up

How to Spot and Correct a Common Chin-Up Deficiency

There is a common deficiency I see with some of my athletes during the chin-up. Even though I know they're strong, I know that they have the upper arm strength, but...

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