Strength

Strength

Pull-up Progression

A lot of our members have been asking about how to work up to their first true unassisted pull-up. We decided to create a quick video to demonstrate some useful drills to include in your workouts while working on your pull-up strength. These exercises are useful for beginners as well[…]

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First Step Speed

First Step Speed

A journey of a thousand miles begins with a single step. So does a post, a drag, a go and every other route a wide receiver might run during the course of a football game. If executed properly, that first step can get a defender on his heels and out[…]

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DeLoad to Reload

De-load to Re-Load

The concept of de-loading or unloading every three or four weeks in a training cycle has gained more popularity among strength coaches. A de-load week is a deliberate reduction in training load, volume or both. This alteration in the training cycle can be essential for making long-term gains, especially with[…]

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Squat Variations - 11athletics

6 Squat Variations

The squat, known as “the king of lower body exercise,” is one of the most dynamic powerful lifts one can perform. Squatting is the only exercise that will utilize 75 percent of your muscles with one single movement. Fitness enthusiasts and body builders alike know if you want to put[…]

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