Strong glutes and hamstrings are without a doubt two of the most important muscle groups for athletic performance. And the glute ham raise is one of the most effective exercises for building a bulletproof backside. Unfortunately, a GHR is often viewed as a luxury rather than a necessity. I can count on one hand the …
It’s official. I put my entry form for the Old School Iron Wars powerlifting meet in the mail yesterday. In the words of Kevin Hart… Two weeks down, seven to go. The first two weeks of Sheiko have been fun. And by fun I mean absolutely bone crushing. Let’s look at the math: 2 weeks …
Mondays get a bad rap. Most people dread the thought of five grueling work days til responsibility disappears for a precious 48 hours. But some of us love Mondays. And what’s not to love? Monday Night Football, National Bench Press Day, and a chance to kick the week in the ass first thing with an awesome training …
This week marks the end of an era in my lifting career. It is with a heavy heart (and bloody shins) that I say goodbye to the best training partner I’ve ever had. My good friend Cory – who also happens to be my roommate, classmate, fellow strength coach and enthusiast of all things heavy …
I’ve been doing a lot more training than writing lately. I would venture to say a lot of online fitness personalities should follow suit. I finished up the last sessions of my max effort/rep effort training cycle and now I’m shifting toward a meet prep/peaking cycle using one of the Sheiko templates. I followed this …
Things are getting crazy here on Long Island. Grad classes are underway, fall sports teams are in full gear, and I moved to the beach. The lack of content here is not for lack of effort. My last blog post took a couple weeks of research (and several rewrites), plus I’ve been killing it in …
The fall sports season is underway for many collegiate athletes across America, which means training camp is in full gear. Sports coaches everywhere are scrambling to get under-trained athletes in shape as quickly as possible, which means thousands of athletes are running til they puke. And then running some more. Throw an out-of-shape athlete into …
Improve Ankle Mobility for Shin Splint Prevention Read More »
No training highlights last week since I was deloading and there was nothing exciting about that. Deloads are boring but they’re important and incredibly effective. This blog post by Tony Gentilcore teaches us what they are and why they’re awesome. I’m getting after it in the weight room for two more weeks of conjugate method …
Training Highlights – 8.29.12 – Max Effort Lower Read More »
Sometimes things don’t go as planned. I traveled back to my home state of Vermont for my girlfriend’s brother’s wedding last weekend, and my work schedule the previous week hadn’t allowed me to get out to Xceleration. I always do my dynamic upper sessions there because they’re the only place with chains for speed benching. …
A couple crazy days of work and even crazier days of amazing live heavy metal music meant an extra day in between training sessions. In case you didn’t know, my name is Tony Bonvechio, and I’m addicted to live music. Four incredible concerts in five days between last Friday and this Tuesday meant attacking the …
Training Log – 8.16.12 – Max Effort Lower (and How Not to Deadlift) Read More »
