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Programming

At-Home Kettlebell and Bodyweight circuits

One of my fat loss clients was remarking to me the other day about she’s having some issues getting to the gym three days per week. In an effort to get her doing something consistently outside of IFAST, I decided to write-up a quick-and-dirty routine that she can use to get in some metabolic work […]

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A simple wrinkle for better performance

Here at IFAST, we’re huge proponents of ISO’s.  ISO’s are a great exercise selection for several reasons: – Decreases joint wear and tear (to some degree) – Allows for the client to “feel” the appropriate body position – Allows for the client to “feel” the appropriate muscle groups working – Helps build stability in end-range […]

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More Thoughts on Cybernetic Periodization

Something I constantly find myself thinking about is the concept of cybernetic periodization (CP). Siff discussed this in his book Supertraining, and the concept makes perfect sense – you don’t feel the same every single day, so why would you go in with a set plan for any given training day? The problem is, I […]

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May 20th, 2009

Robertson Training Systems Newsletter 5.11 Understanding Your Abs There’s been tons of talk lately about the abs, and even more specifically, the rectus abdominis (RA).  After all, everyone wants that lean, sexy six-pack before summer hits, right? Here’s the problem:  We’re still caught up in outdated training methods, and not focused on what science has […]

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Training the Newbie

A common theme that you hear frequently nowadays is that young trainees need to get strong.  And while I can definitely get behind that thought process, it has to come in due time. In his book Science and Pratice of Strength Training, Zatsiorsky recommends up to three years of general preparatory work before getting into […]

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Developing Divine Delts

Originally published at FigureAthlete.com Developing Divine Delts by Mike Robertson Even if your goal isn’t to win the next Figure Olympia, an arsenal of solid exercises will aid you in developing the physique you really want. Whether you aim to put on a little size or to simply refine what you have, your shoulders are […]

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The Three Pillars

(Originally posted at www.IFASTOnline.com) So I’ve got an admission to make – I watch the Biggest Loser. It’s not so much for the heartwarming stories and pop psychology, though.  I watch it because I know my clients watch it.  And I want to know what’s going in to their minds regarding strength training, fat loss, […]

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Facts and Fallacies of Corrective Exercise

This article originally ran on T-Nation.com. Corrective exercise is the new “functional training.” Functional training started out with the best intentions. Well-meaning physical therapists got their clients off the leg extension machines and had them do exercises that mimicked everyday life. Somewhere along the line, though, it turned into people balancing on wobble boards, doing […]

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Q&A: When to incorporate speed/power drills

I was recently asked when the best time to incorporate speed/power drills into a program is.  This could include sprints, plyometrics/jumps, medicine ball work, etc.  I would also lump technical training into this category as well, because the rules of training are generally the same. It’s generally regarded that if your goal is to become […]

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5 Ways to Get Stronger Now

Let me tell you a little story about the first time I got serious about getting stronger. I’d trained for years, following the typical Muscle and Fiction workout of the month. I spent four days a week training my upper body and convinced myself that since I was athletic, I didn’t really need to train […]

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Top 10 Tips for Becoming a Fitness Phenom

Let’s face it ladies — very few of us are programmed to hit the gym every day like clockwork. In fact, sometimes getting started is the hardest part! Hell, I work (and basically live) in a gym, yet it’s not always easy to get my training in and stay in the kind of shape I’d […]

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Fix That Weak Link!

This article originally ran on T-Nation.com. Even though I have a home gym, it’s nice to get out from time-to-time and actually train around other human beings. This typically leads to some entertaining moments. However, what I often see from the “educated and certified fitness trainers” is appalling. Would you believe that many still assess […]

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Mobility-Stability Continuum

Originally posted at www.t-nation.com Mobility and stability go together like peanut butter and jelly… spandex and cardio… Eric Cressey and Tony Gentilcore. Over the past few years, gentlemen much smarter than myself have been discussing the importance of mobility and stability at length. Stuart McGill, Mike Boyle, Gray Cook, Bill Hartman, and Eric Cobb all […]

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5 Guaranteed Ways to Break Through Plateaus

Originally posted at www.t-nation.com Plateaus in weight-training suck. Plateaus in fat-loss suck, too. Plateaus in our strength and performance? You got it — they suck! No longer do we need to fall victim to the plateau; throughout this article, I’m going to give you 5 GUARANTEED ways to analyze and break through your lifting plateaus. […]

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Hardcore Lunge

Originally posted at www.t-nation.com The lunge is one of the best exercises you can do in the gym. Unfortunately, the performance of the “lunge” by your average gym-goer is about as baffling as nipples on men. Some things just don’t add up. Whether your goal is improved performance, wheels of steel, or a bigger total, […]

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