This has been a tried and true method that has been used successfully for years. We are not reinventing the wheel here. It is high volume to the max. The program is easy enough to comprehend but hard to physically do. If you have made it to this point, you should be used to that by now. Once again, it revolves around The Big Three exercises but it also incorporates some accessory work. The main work is done around The Big Three (are we seeing a theme?). This phase will require 10 sets of 10 reps on the major exercises…

The TOP 10: Phase 2

Phase 2 is similar to Phase 1. It follows the same philosophy but is simplified. This phase increases the load in order to prepare the amount of work that is going to occur in the next phase. For this phase, pick your Top 10 exercises. Do not just chose all upper exercises or all lower. Get a good wide range of push exercises, pull exercises and squats. For me, they are:

1. BB Squat

2. Trapbar Deadlift

3. Kettlebell Swing for Time

4. Goblet Squat

5. BB Bench

6. Pullups

7. TRX Pushups

8. TRX Row

9. BB Row


A Four Month Training Program to be Unbreakable

This is a no frill, old school, cold steel, hard work program. Traditional lifting, done over and over again. There are fitness guru’s out there that have their hands in everything. They are the “Jack of all Trades”. As the saying goes, Jack of all Trades — Master of None. To be clear, there is nothing wrong with being fluent in various forms of strength and conditioning. Having knowledge is never a negative and allows for creativity and improvement. I would rather be able to do a handful of things as an expert rather than everything as a novice. Furthermore…

After being a strength and conditioning coach for over a decade I have seen, heard, read, and participated in every type of warm up activity to prepare the body for the oncoming onslaught. SMR, static stretching, dynamic movement, jump rope, light jog; I have done it all. I have found that pound-for-pound, inch-for-inch, NOTHING beats the Turkish get-up.

First and foremost, I am not against any the warmups that I have stated earlier. I am a big believer of any type of SMR before and after workouts. The purpose of a warm-up is to prepare the body for the upcoming…

There is no easier way to add a dynamic and ballistic training exercises to a routine than with the kettlebell. They are safe, effective, and checks all the boxes of adding athleticism to any routine. Just simply replacing dumbbells with kettlebells will drastically change any program due to the difference in weight distribution between the kettlebell and dumbbell. When kettlebells are used correctly, they promote strength and stability throughout the whole body.

I have been a barbell and dumbbell guy my whole life. Like most people, I tooled around with kettlebells at gyms doing everything incorrectly (“Hey! I watched a…

There are those who are naturally strong. My father, who went to the University of Missouri in the 1960’s, can attest to this. He was friends, still to this day, with many members of the football program. During that time, the university won multiple college bowl and many players went on to become professionals in the NFL and several inductees into the Hall of Fame. There was little to no strength and conditioning program but they were strong. Naturally gifted athletes that grew up in rural America who were built hard and tough. Country strong. Naturally strong. Extreme example, sure…

At any given time it is easy to find in every fitness magazine the “Ultimate Abs Workout” or “6 pack in 6 weeks”. Are there credibility to their claims, sure. It would be morally compromising to make such outrageous claims without having some sort of validity to them. The real way to ensure washboard abs is proper nutrition but in addition to a proper diet, a focus and well thought out core exercise regimen is vital.

Meet Your Abs

When people think of abs, they generally think of the washboard stomach that is flooded on all fitness magazines. Although this is true, the…

I was recently at a three-day seminar and on a break, I was asked, “How do I select a trainer that is right for me?” For me, it can be broken down into two categories or questions: what are my goals and do they have what I want.


The goal, believe it or not, is the hardest part. Many people make opened ended goals with no finish line. For example, lose some weight. That means nothing. It is an idea that is randomly thrown out in a conversation or made as a New Year’s resolution. Be specific, how much…

If the workout Gods came down and said we could only do one type of lift, it would be squats. The lift works every muscle in the lower extremities as well as a ton of stabilization muscle in the lumbar and back. The exercise works 75% of the entire body and the great aspect of the squat is that there is a ton of variations to the exercise. The sumo squat, in particular, is one of the variations that is regularly used in most strength and conditioning programs.

Feet placement is the main difference between squats and sumo squats. Think…

For gyms goers and trainers alike, the TRX Suspension System has become a mainstay. Trainers has fallen in love with the system due to the wide range of exercises that can be done in a small space, but also because of the systems portability. Long are the days where a traveling trainer would load up his car with exercise equipment to ensure that they’re at home clients get the “gym experience”. The TRX is portable and can be used anywhere, making it a must for any at home or outdoor workouts.

A Brief History

Originally known as the Travel X…

Built Strong Strength Club

Built Strong helps improve Stability — Strength — Power- Wil has certifications in Performance Enhancement, TRX Suspension System, and StrongFirst Level 1.

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