Athletic Training
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One Dumbbell Overhead Heave
A practical explosive-power exercise that develops full-body force production without the technical demands of Olympic lifting. By driving a dumbbell from the floor to overhead in one powerful movement, you train the coordinated contribution of the legs, hips, trunk, upper back, and shoulders.
High Guard Band Walking on the Treadmill
This setup trains the ability to maintain posture and arm position under fatigue while moving, which may have applications for combat athletes, grapplers, and anyone interested in upper-body endurance.
"Propulsive" Ankle Banded Standing Calf Raises
Traditional calf raises primarily challenge plantarflexion in a vertical direction. While that's valuable, locomotion requires the calves to generate force while simultaneously helping propel the body forward. This setup adds a horizontal resistance component to train that overlooked function.
"Diagonal" Dumbbell Hang Clean and Press
This is a full-body athletic power exercise that trains the posterior chain the way it actually functions in sports—producing force diagonally across the body rather than straight up and down.
Dumbbell Scoop Shouldering
This isn't a shoulder exercise, and it's not really an arm exercise either. It's a deep-core strength movement that teaches your body how to generate, resist, and transfer force through the trunk under heavy rotational loading.
Rolling Dumbbell Adductor Lunges
This exercise directly targets the adductors through one of their primary functions—pulling the legs toward the midline of the body—while combining a loaded stretch with active force production throughout the movement.
Dumbbell Cross Swings
Most core exercises happen slowly and predictably. Athletics doesn't. This movement challenges the core to manage rapidly changing forces, exactly the way it must during running, throwing, striking, lifting, and virtually every explosive athletic action.
Sandbag Cleans to Zercher Squats
A powerful full-body strength and explosiveness exercise that combines the force-production demands of a clean with the postural and lower-body strength requirements of a Zercher squat. The unstable nature of the sandbag adds an additional challenge that requires constant coordination and force transfer throughout the movement.
Cross-Body Plate Swings for Deep Core
Many core exercises train muscles in isolation. This movement teaches the core to manage real-world forces by controlling momentum, rotation, and side-to-side loading simultaneously.
Monkey Press Push-Pull
Most core exercises train movement patterns directly. This exercise trains one of the most important athletic qualities of all: the ability to resist unwanted rotation while force is being produced in opposite directions.
Kettlebell Speedskater Squats
This exercise is all about loading the glutes through an extreme range of motion. The setup allows the gluteus maximus, medius, and minimus to work from a deep stretch position while also producing force in a way that closely resembles athletic single-leg movement.
EZ Bar & Band Archer Pulls
Traditional rear-delt exercises often become repetitive and lose their training effect over time. This setup creates a unique loading pattern that challenges the rear delts and upper back in a completely different way.
Weight Increaser Squats for training power out of the hole
This is a neural-power training method designed to improve force production out of the bottom of the squat. By suddenly removing assistance at the weakest point of the movement, you're forcing the nervous system to rapidly recruit more motor units to overcome the increased load.
Kettlebell Single Leg Raise Chin-Ups
Many core exercises train the abs in isolation. Athletic movement doesn't work that way. This exercise teaches the core to coordinate the upper and lower body while producing force through multiple joints simultaneously.
Band Assisted Nordic Curls
This setup makes one of the most effective hamstring exercises accessible to almost anybody. The band provides assistance where the Nordic Curl is hardest and gradually removes that assistance as leverage improves, allowing you to build strength through the full movement pattern.
Yoke Bar Rotary Arm Wrestling Training
This setup transforms a safety squat bar into a rotary strength machine, creating resistance that feels very different from traditional curls, cable work, or lever-based arm-wrestling exercises.
MMA Closed Guard Core Press
Many core exercises train the abs in isolation. Athletic power comes from the ability to transfer force through the entire body. This exercise challenges the core to connect lower-body tension with upper-body force production.
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