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Fundamentals of Powerlifting
Powerlifting is simple. Strength, simplified, but not easy. Three lifts: That’s it. No tricks, no shortcuts, no hiding. You either move the weight or you don’t. But don’t confuse simple with easy. Mastering these lifts, and building real strength through them, takes time, structure, and discipline. The Big Three: And What They Really Represent Most…
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Strength Training Systems
I’ve been doing this for over 30 years. Under the bar, on the platform, and still learning. Not just lifting, but studying, testing, coaching, breaking things, rebuilding them, and figuring out what actually works in the real world. I’ve learned from: And I’ve studied the systems: But more importantly, I’ve applied them. On myself. On…
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Hypertrophy Training Systems
Muscle growth isn’t a workout. It’s a system. Most hypertrophy training you see online is built around: Push/Pull/Legs. Upper/Lower. Bro splits. None of those are wrong. But none of them are complete. Because muscle growth isn’t driven by a split. It’s driven by how well your training system manages: That’s where most people get stuck.…
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What Strongman Coaching Involves
Strongman coaching is about a lot more than just getting stronger. It pulls together programming, technical work, and performance planning, all built specifically around the demands of the sport. Every session has a point. Every phase moves you toward something. You’re training with direction instead of guessing, and you understand how each piece feeds your…
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Strongman Axle Press: Strategies for Improving Overhead Strength
The axle press is one of the most technical and humbling events in strongman. It looks like a simple overhead lift, until you grip a thick, non-rotating bar that gives you zero whip, zero rotation, and zero forgiveness. Grip becomes a limiter. The clean turns more technical. The press demands total-body tension from the floor…
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Endurance Training Systems
Most people train endurance the wrong way. Ask the average person what endurance training is and they’ll say: And most of the time, they just go hard, get tired, and call it a day. That’s not endurance training. That’s just fatigue. Real endurance training isn’t about how tired you can get. It’s about how long…
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Flexibility and Mobility Training Systems
Most people treat flexibility and mobility like something you tack on, like a warm-up, and that’s the problem. They do it: That’s why most people stay tight, beat up, and limited. They’re treating something foundational like it’s optional. At Grinder Gym, flexibility and mobility aren’t extras. They’re systems that determine how well everything else works.…
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Strongman Training Environment and Community
A strongman gym is built around shared effort and real performance. It isn’t a place where you train off in your own corner. It’s a space where athletes work together, learn from each other, and push toward progress they can actually measure. The environment shapes the whole experience, and the community is what keeps it…
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Strongman Stone Loading: Increasing Efficiency and Power
Stone loading is one of the most iconic and technically demanding events in strongman. On the surface it looks simple: pick up a round, heavy, uncooperative object and load it onto a platform. In reality it’s a full-body explosive movement that tests your hip extension, trunk rigidity, grip, lap strength, timing, and composure under max…
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Neural Output in Strength Training
Muscle and connective tissue form the structure of your strength. Your nervous system determines how much of that strength you can actually use. A lifter can have the muscle mass to move a heavy weight and still struggle to express it. The difference usually comes down to how efficient the nervous system is. Strength isn’t…
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Functional Training Systems
Walk into most gyms and you’ll see a section labeled “functional training.” Bands, BOSU balls, cables, people balancing on one leg doing something that looks impressive but doesn’t carry over to anything. That’s the problem. “Functional” has been watered down into: It looks athletic. It rarely builds athletes. At Grinder Gym, functional training isn’t about…
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Sport-Specific Training Systems
“Sport-specific training” gets thrown around like it means something. Most of the time, it doesn’t. People think it means mimicking their sport in the gym, swinging cables like a bat, adding bands to everything, trying to recreate game movements under load. It looks cool. It feels specific. And it’s usually a waste of time. Because…
