Exercises Matter Less Than You Think The Big Idea Exercises are just a means to an end and people spend way too much time arguing over them. Exercise Selection Let’s say we need to train a squat pattern. We could use: Back Squat Front Squat Box Squat Goblet Squat Double-Kettlebell
The Four Variables That Make Training Work The Big Idea Exercise selection gets most of the attention but the results of a training program are largely driven by four bigger variables: Volume Intensity Frequency Progression 1. Volume: How Much? For strength training, volume is primarily sets × reps. A useful
What Does a Good Training Program Actually Need? The Big Idea If you’re not training for a marathon, a powerlifting meet, or a specific sport, what the hell should your training program actually include? For GPP (General Physical Preparation), or just general fitness, start with the physical qualities and movement
The Force Multiplier: Why Strength Beats Explosiveness on the Mat TLDR Jiu-jitsu is a skill sport. The only way to get better at jiu-jitsu is time on the mat. Your strength program’s job is to get you more, and better, mat time: strength, strength endurance, and capacity. Atomic Athlete is
The Myth of Maximum Effort For years, I prided myself on pushing myself — and everyone around me — not just to our limits, but past them. My mantra was simple: if it was hard for me, it should be impossible for you. I wasn’t chasing wins or losses. I
Why Your Zercher Squat Isn’t Going Up And Why That’s Not Even the Real Problem An athlete came up to me the other day and asked why his Zercher squat was stuck at 225 lbs. Being me, my first question wasn’t about his form. It was: why the hell are
Breaking Up with the Barbell The barbell is the single best piece of training equipment that exists. Full stop. The versatility, the ability to load and progress it, the sheer number of exercises you can do with it — it really is the bee’s knees. I haven’t touched one in
One of the most common mistakes we see in general work capacity training isn’t a lack of effort—it’s poor pacing. In this video, we break down how to approach workouts that don’t have a formal assessment, test, or progression, and how to get the most out of them without blowing
“The programming has been great. I do have a question on working in school-specific training with programs—mostly rucking and running. I’ve got Jungle and an advanced mountain course coming in 2026, along with several big hunts. Any suggestions?” — J. Warren This is a great question, and one that
The Truth About Carbs and Why You Need Them Carbs. They’re the misunderstood hero of the food world, vilified by some as the villain of any diet. For years, carbs have been treated like they’re the ultimate dietary evil, often lumped in with “bad foods” as if they’re solely responsible
