Be Strong, Be Kind

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

Hypothermia when its warm outside

Yet another Tough Mudder training session, this time in the rain with some Fall-like weather. There were only four of us as some folks decided that rain meant they could stay inside on the couch and snuggle with their wives while waiting for their breakfast casserole to bake . . . I’m not bitter, I swear. I wasn’t cold or hungry or anything like that. ūüôā ¬†Actually, I’m just kidding. […]

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100% RAW Mid-Atlantic Championships

This past weekend I took my son, daughter, and one of my weightlifters to the 100% RAW Mid-Atlantic Powerlifting championships. ¬†And it was awesome. ¬†Before I get into the events of the day, let me explain a little bit about this competition. ¬†Powerlifting is a strength sport that focuses on a small selection of strength lifts. ¬†The squat, bench press, and deadlift are the most typical lifts seen, but some […]

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Have Fun, Get Strong!

At almost seven years old, Patrick fancies himselfa big strong guy. To say I’m working on a couple of projects right now is an understatement. ¬†I have a tendency to stretch myself a bit thin with my training and teaching projects, but only because I have so much fun doing this stuff. ¬†One of my most recent projects is designing a strength program for one of the “specials” classes at […]

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Tough Mudder Training: 5 Weeks Out

We just finished our third conditioning workout for the Tough Mudder and it was tough to say the least. ¬†Today we completed 11 obstacle stations repeating the Wall, Over/Under, and Crawling stations an additional time. ¬†So overall, we started with a 1 mile run and then ran an additional 700 meters after every obstacle. ¬†The obstacle stations were as follows: Monkey Bars: ¬†45-54 bars in a row without stopping. ¬†Since […]

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Circuit Training

To get strong, we lift weights. To lose fat we do cardio, right? And who has time for all that? So, about sixty years ago, circuits were invented.¬† It was shown that you could perform weight training exercises in a continuous circuit for 2-3 total sets and get both a cardiovascular and strength benefit.¬† But, how much benefit do you actually get? The original circuits, done in the fifties and […]

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Playing My Cards

Robert L. Wanamaker There’s days when seemingly everything hurts in my body.  Every joint aches.  I bend over, getting set to pick up the log, my hands ache; the pain continues up my arms to my shoulders.  I ignore this pain, get my back tight, my lats tighten up; I dip down and pull the log onto my lap, ignoring the burst of pain in my hips.  I take a […]

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Obstacle Course Race Conditioning

Whether you are training for a Warrior Dash or a Tough Mudder, it wise to condition yourself for the combined efforts of running and climbing. ¬†Or crawling. ¬†Or jumping. ¬†Or whatever your race has in store for you. ¬†Switching back and forth between endurance and strength efforts is a bit harder than doing either in isolation. ¬†And a lot more tiring. ¬†The good news is that it doesn’t take a […]

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The Wall

Today, my dad and I built an obstacle course training wall. ¬†This has been a theoretical project for some time now, but since the Tough Mudder is in eight weeks and its high time I learn to climb a wall, I decided to get my dad involved in the project because, well, I don’t have to explain, it just gets done. ¬†That’s a great thing about dads in general, but […]

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Specificity: Strength Training Guidelines for BUD/S

Mike Caviston We often talk about planning one’s training around a specific training goal. ¬†For individuals with physical job requirements such as professional athletes, law enforcement, or military operators, training plans should be as specific as possible to the demands of the profession. ¬†Strength and endurance need to be addressed as individual qualities to get the most out of one’s training while also avoiding injuries. ¬†In this article, Mike Caviston, […]

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