Glute-First Strength Blueprint: Why Hip Thrusts Lead Glute-First Strength Blueprint: Why Hip Thrusts Lead Hip thrusts target the glutes directly and safely. They drive strength and shape without heavy spinal load. I program them as the main lower-body lift for beginners. They build confidence and fast progress. My own thrust started at 275 lbs for … Read more
Mid-Back Strength Engine: System Design With Seated Cable Row At The Core Mid-Back Strength Engine: System Design With Seated Cable Row At The Core This system builds your mid-back first. Everything else supports that goal. The seated cable row anchors your pulling strength. It improves posture and shoulder health. I program push, pull, hinge, squat, … Read more
Build Your Snatch Training Blueprint Design a simple plan that builds coordinated strength The snatch demands speed, mobility, and timing. A clear plan reduces errors and stress. I use short, focused sessions and precise volume. Key principles: Keep the bar close. Drive upward, then pull under fast. Use triple extension. Hips, knees, and ankles extend … Read more
Wall-Sit Centered Lower-Body System Build a simple, powerful system around the wall sit The wall sit develops lower-body endurance with minimal equipment. It trains quads, glutes, and core without spinal load. I use wall sits to anchor leg days. They teach position, tension, and mental grit quickly. Key principle: Isometric holds increase time-under-tension. This improves … Read more
Core-First Strength System: The Plank Standard in a Full-Body Framework Core-First Strength System: The Plank Standard in a Full-Body Framework This system makes the plank your core checkpoint. Every workout reinforces that standard. Why the plank works: The plank trains anti-extension and anti-rotation. Your torso resists motion, which protects your spine. You create intra-abdominal pressure … Read more