Be Strong, Be Kind

Strength coach, trainer educator, writer, mom to three awesome kids, pie enthusiast. Creating monsters since 2009.


Injury & Forced Specialization: a case study in winning

Robert L. Wanamaker What it is I’ve written before about living with setbacks, and trying to make progress in spite of them.  Call it “working through” or “working around” or whatever you like.  Sooner or later, we all seem to get a ding or two here and there, and have to avoid working a particular muscle group. My most recent “workaround” took place after tearing my left hamstring in a […]

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Autoregulation and Bryce Lane

Learn by doing One of the things we strive to get across in our seminars and curriculum is the necessity of developing a sense of Autoregulation, a term that means different things to different people.  For our purposes, autoregulation simply means that a program or plan is designed to allow for an organic ebb and flow between the training variables: Volume Intensity and recovery.(Some people use frequency as another principle […]

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Strength Programs that Work

Dave Van Skike There is a difference between knowing the path and walking the path. I get a fair number of basic questions about strength training from people who I would guess should know better.  Most of these folks are not competitive athletes but they train regularly and hard; they know the value of the Big 4; they can Squat, Bench, Deadlift and Powerclean.  They have read many of the […]

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Best Practices

Practical Strength for Trainers The Coaches here come from a diverse group: Self Coached Athletes, Olympic Lifting Coaches, Strongmen, Highland Game athletes, Powerlifters, Martial Artists etc. but we all have found common themes in our practice and what we see in other successful coaches. Can you answer these questions regarding your own training? Assessment:Good coaching includes simple assessment tools to see if the athlete is ready to train. Are they […]

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An Interview with Arden Cogar, Jr.

Arden Cogar Jr. and Bob Wanamaker For those readers who don’t know much about Arden, you can read his official bio here ( Your accomplishments in the timbersports world are many, and you’ve been active in the sport since you were 8 years old. Looking back over a successful career, what was your proudest moment? Arden Cogar Sr. circa 1974 at the Lumberjack World Championships  My proudest moments in Timbersports […]

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A Friendly Debate: Overtraining

Dave Van Skike and Sara Fleming Ever felt like this? Dave:  When I hear people use the term “overtraining” I often wonder if they have an understanding of what the term even means. I think it’s misapplied and often misunderstood. At the one end of the spectrum of training you have injuries and mild disruptions in sleep cycles etc.  However, I think athletes have a difficult time differentiating the mild […]

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Autoregulation: Part 1

Autoregulation is a hot topic in strength training: there’s many articles written about it.  I’m going to be up front and admit my bias:  I’ve been coached by Mike Tuchscherer for about 3 years, and I’m a big fan of Reactive Training System.  Much of what I write here is heavily influenced by Mike, and the conversations we’ve had over the years, as well as how I’ve learned to approach […]

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Zen Lumberjack

Arden Cogar Jr. My name is Arden Cogar Jr and I am a lot of things.  I am a civil defense trial attorney who’s practiced law for 14 years. I’m a strength athlete with more than 30 years in the gym practicing everything from power lifting to Olympic weightlifting.  I have also competed in professional lumberjack competitions for more than 35 years.  I have based my athletic career not only on my […]

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