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Matthew Alfonte

"A goal without a plan is only a dream."~Brian Tracy Welcome to the first step of changing your life. This sheet powered by the almighty Google serves as your virtual...

Start Here

Matthew Alfonte

"A goal without a plan is only a dream."~Brian Tracy Welcome to the first step of changing your life. This sheet powered by the almighty Google serves as your virtual...

Warm Up 1: Get ready and GO!

Logan Bohn

  When preparing for a training session it's important that we gradually build intensity rather than just jumping into our working sets. I like to break our warm up into...

Warm Up 1: Get ready and GO!

Logan Bohn

  When preparing for a training session it's important that we gradually build intensity rather than just jumping into our working sets. I like to break our warm up into...

Rest Intervals

Logan Bohn

What is it?   Rest is the duration of time that we take between sets. We should rest long enough to recover and perform another productive set.   Imagine you’re...

Rest Intervals

Logan Bohn

What is it?   Rest is the duration of time that we take between sets. We should rest long enough to recover and perform another productive set.   Imagine you’re...

Reps in Reserve/Rating of Perceived Exertion (R...

Logan Bohn

What is it?   Reps In Reserve or RIR is used as a subjective measurement of your distance from failure during an exercise. We define failure as being unable to...

Reps in Reserve/Rating of Perceived Exertion (R...

Logan Bohn

What is it?   Reps In Reserve or RIR is used as a subjective measurement of your distance from failure during an exercise. We define failure as being unable to...

Progressive Overload

Logan Bohn

What is it?   Progressive overload occurs when we slowly increase the stress placed on the musculoskeletal and nervous system over a period of time. Progressive overload is one of...

Progressive Overload

Logan Bohn

What is it?   Progressive overload occurs when we slowly increase the stress placed on the musculoskeletal and nervous system over a period of time. Progressive overload is one of...

Sets, Reps, and Load

Logan Bohn

Repetitions (Reps)   Repetitions (reps) are how many times you repeat a movement during an exercise. Pretty much any rep range between 1-30 is will be stimulative but most people,...

Sets, Reps, and Load

Logan Bohn

Repetitions (Reps)   Repetitions (reps) are how many times you repeat a movement during an exercise. Pretty much any rep range between 1-30 is will be stimulative but most people,...