Atomic pushups combine explosive strength and core control into one powerful move. Whether you’re training for performance or just want to stay capable as you age, this full-body exercise helps you move better, build resilience, and train smarter. Learn why it works — and how to do it right.
Read moreRecovery in Motion: My Go-To Stretches for Long-Term Injury Prevention
Behind the scenes of my spinal recovery — this post shares the stretches I use daily to reinforce chiropractic care and prevent injury long-term.
Read moreGrip Strength: The Simple Test That Predicts Your Longevity
Recent research shows that grip strength is a surprisingly accurate predictor of long-term health and longevity. In this post, we break down what it means, how to test it, and what you can do to improve it — all in just a few minutes a day.
Read moreBehind the Scenes: My Injury Recovery Journey (Week 2)
In week 2 of my recovery series, I share how I combine precise chiropractic adjustments with daily functional training to address spinal issues and move better.
Read moreWhy Rock Climbing Is a Great Functional Exercise/Sport for Any Age and Any Ability — and How to Get Into It
Rock climbing trains your whole body, challenges your mind, and connects you to a powerful community. Here's why it might be the most functional sport you’ve never tried.
Read moreInjury Prevention Series: The Most Overlooked Muscle in Shoulder Health
Shoulder pain is common in climbers and athletes, but it often starts with one missing link: the serratus anterior. Learn why this undertrained muscle matters and how to strengthen it with a few key moves.
Read moreWhat Does Longevity Look Like to You? Start With the End in Mind
Most people plan for retirement — but not for the health it takes to enjoy it. Here’s how to build strength, endurance, and mobility now so you can thrive later.
Read moreBehind the Scenes: My Recovery Plan for L4/L5 and C5/C6
A recent x-ray revealed L4/L5 and C6 issues I never knew I had — likely from an old accident. Now I’m combining chiropractic care, soft tissue work, and smart training to fix it. This post breaks down my recovery plan and how collaboration leads to better outcomes.
Read moreThe World’s Greatest Stretch: One Move to Unlock Strength and Mobility
The World’s Greatest Stretch lives up to its name. This one move targets your hips, spine, and core, making it perfect for warmups, mobility work, or recovery. Learn how to do it properly and why it belongs in every smart training program.
Read moreMyth-Busting Aging: What the Science (and Experience) Really Says
Are you limiting your potential because of outdated myths about aging? Discover what science and real-life success stories reveal about staying strong, mobile, and injury-free after 50.
Read moreLongevity Series Part 3: Strength Training and Bone Density; The Longevity Connection
Bone loss starts around age 30 — but you don’t have to accept it. Strength training builds density, reduces injury risk, and helps you stay strong for life.
Train Smart; Why Most Injuries Are Caused by Poor Movement Patterns
Most injuries don’t come from lifting too heavy—they come from repeating poor movement patterns. Here’s how to fix that and build strength that lasts.
Read moreWeekend Readiness: How Exercise Supports Cancer Prevention and Recovery
Regular exercise is a powerful ally in the journey of cancer recovery and prevention. Engaging in physical activity not only enhances overall well-being but also plays a crucial role in reducing the risk of cancer recurrence. This article delves into the types of exercises beneficial for survivors and offers guidance on integrating them into daily routines.
Read moreIs Running Good For Cyclists?
In general, running can be a beneficial cross-training activity for cyclists, but there are certain factors to consider when prescribing frequency, duration and intensity. You should think about your age, goals, physical history and type of cycling you do before programming too much running into your training plan. Your training phase should also be considered. For instance, if you’re in the middle of racing season, you likely won’t be doing as much running.
Read moreI Hate the Hill of Life, I Love the Hill of Life
My favorite spot on Dump Truck trail to have a "stop and smell the roses" moment.
I think we've all been there. In fact, I KNOW we've all been there. It's a great day. You get your cycling stuff on and head out to the trails to do hill repeats, because you know they will make you stronger and you want that edge for the next race or event.
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Increase Power and Speed with Complex Training
It's time to dive a little deeper into the secrets of pro athletes when it comes to sport specific strength training.
Complex Training has been used by pro athletes for a long time and now becoming more widely used among us mere mortals. It can be used year around (timing it with the rest of your workouts is however very important) to increase your SPEED, POWER, IN-RACE ACCELERATIONS, and PERFORMANCE ECONOMY. So no matter what kind of endurance athlete you are you can benefit from this type of workout.
Read moreStrength Workout to Increase Muscular Endurance (video)
The best way to increase your strength is with functional strength training or "weight training".
Mountain biking and cyclocross racing are unique in the fact that they demand a lot more from your upper body and core compared to Road Cycling. Every time you go through a technical, rocky up hill section or whenever you dismount or remount on the CX bike you use core and upper body muscles.
Read moreTransitioning to Cycloross (part 2)
Transitioning to Cyclocross (part 1)
Off Season Training for Endurance Athletes
If you are a cyclist or runner then strength training is more than just gaining power; which can actually help you with your speed or power at race pace.
As cyclists and runners we tend to move our legs in one plane of motion and therefore use only certain hip muscles while others get a little neglected. Those neglected muscles are necessary for stabilization as well as helping us avoid injury when we fall or move in other directions than forward.
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