Resources discussing strength, health & well-being.

Goblet Squat Progression: From Beginner to Advanced

Being able to move from beginner to advanced in the goblet squat is one of the common signs that you’ve gained the skills required in the squat to build strength and muscle mass in the lower body. In this article I provide a road map from the very first session where performing a technically sound goblet squat may be impossible all the way to moving on from the goblet squat and using other variations to help improve your strength and increase your muscle mass.

7 min read

How To Perform The One Dumbbell Bulgarian Split Squat

The one dumbbell Bulgarian split squat, also known as the offset rear foot elevated split squat, is a very effective lunge variation that can be extremely beneficial for training with a minimal set up. In this article I will talk through the benefits of the one dumbbell Bulgarian split squat and also discuss the key points surrounding the technique.

3 min read

Try These 6 Resistance Band Exercises for Swimmers

Resistance bands are a well known strength and conditioning tool, but it can be hard for swimmers to know which exercises to select. In this article I provide 6 sample exercises swimmers should use in their training programmes. I also walk through the benefits of resistance bands for swimmers and how they can add these styles of exercises into their training routines.

5 min read

Loading Strategies: How Much Weight For A Bulgarian Split Squat?

Understanding how to load an exercise successfully will be crucial to making long term progress in your training. If you are looking to understand how to select the weight for the Bulgarian split squat, and for the principles on how to make loading decisions for all exercises then this article is for you. Loading strategies for exercises are based on your body and you will need to learn to make good decisions that allow for both adaptation and sustainable training.

4 min read

The Guide To Bulgarian Split Squat Progression

The Bulgarian split squat is one of the most challenging variations available in the weight room. In this article I will explain how to move from a beginner to being able to perform advanced Bulgarian split squat variations.

7 min read

Which is More Effective: Split Squat vs Bulgarian Split Squat

The split squat and the Bulgarian split squat are both exceptional exercises that can be used in a wide variety of training programmes. However there are some rather large differences between the two that will be important to understand if you are looking to make logical exercise selections. In this article I hope to explain the differences between the two exercises and provide insight into when you might want to us them most effectively for your training.

7 min read

5 Alternatives To The Bulgarian Split Squat And There Use Cases

The Bulgarian split squat is an extremely effective single leg squat variation, however there are many situations when a different exercise would be a better selection than the Bulgarian split squat. In this article I will outline 5 excellent alternatives for the Bulgarian split squats that can be used by different individuals for different circumstances.

5 min read

How To Use The Strict Chest To Bar Pull Up To Progress Your Vertical Pull Strength

The chest to bar pull up is one of my favourite progressions to the traditional pull up and is in my opinion the gold standard of the pull up variation. It allow us to move through the full range of motion of the vertical pull movement pattern just as we would in a lat pull down. It is however extremely challenging for the vast majority of individuals, but for those who are advanced in the vertical pull it can be an excellent strength training variation in a training cycle.

6 min read

Why You Should Start With Skill Acquisition

Skills are the most important aspect of your first few month of your training journey. They can be the difference between building a long term resistance training practice and not. In this article I will talk about the benefits of putting emphasis on skill acquisition and practical examples of how to ensure you gain the skills required.

5 min read

Which Is A Better Exercise: Lat Pull Down vs Pull Up

In this article I aim to outline the positive and negatives of the both the pull ups and the lat pull down. That isn’t to say that one exercise is better than the other, each exercises have their use cases and there are better times to use one rather than the other. I hope to provide valuable information that will help to inform your exercise selection.

6 min read

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