Pause reps for BIGGER Lifts
In our training program there are many different areas of the movement that we program Pauses, but the main technique we use is pausing...
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josephaohara
- Aug 22
- 2 min
Three TIPS for Beginners
Every year I get handed a new list of FIRST TIME LIFTERS aka FRESHMEN and every year I get to witness a handful of them excel while a...
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josephaohara
- Aug 15
- 2 min
Consistency in the Weight Room
What's the best way to CRUSH your goals with fitness? CONSISTENCY! The best plan rarely done will deliver zero results while an average...
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josephaohara
- Aug 14
- 4 min
3 QUICK tips for Weight Loss
The number of gimmicks, fads, and flat-out scams taking over the internet these days when it comes to weight loss is damn near criminal. ...
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josephaohara
- Aug 11
- 3 min
Get FASTER - 3 Key Steps for Runners
In over a decade of training athletes and overseeing weight rooms, one thing I can tell you is RUNNERS love to clock in the most time in...
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josephaohara
- Aug 11
- 3 min
Our top SETS/REPS for STRENGTH ATHLETES
When it comes to getting athletes STRONG and POWERFUL, we have developed a 13-week program that has been proven to really push the...
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josephaohara
- Aug 3
- 1 min
Banded PUSH UPS for a bigger BENCH
Are you struggling to crush your next PR on bench? If so, it's time to add some banded Push Ups. This is by far one of the best ways to...
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josephaohara
- Jul 3
- 4 min
The PROGRAM - 13 Week STRENGTH BUILDER
The Program Week 1-13 (Check Back OFTEN for new videos being uploaded to help follow the workouts) Welcome to The Program. Here you will...
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josephaohara
- Jun 29
- 2 min
Safety Squat Bar for SHOULDER ATHLETES
A question that I've been asked a lot over the years is WHY we use the Safety Squat Bar so often. In fact, during my time at a High...
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josephaohara
- Jun 28
- 1 min
Fix your BENCH PRESS - The Elbows
Something I've seen in over a decade of coaching Athletes is when it comes to the Bench Press, coaches are quick to teach athletes the...
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josephaohara
- Jun 24
- 1 min
Blow Up Your GRIP
We spend a lot, and I mean A LOT of time building Grip Strength with our athletes. Farmers walkers, holds for time, deadlifts, and Power...
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josephaohara
- Jun 19
- 1 min
Sandbag Bench - Week of Sandbags
Week 3 of "Gear of the Week" has launched and we are focusing on our Rogue Fitness Sandbags ALL WEEK! For today, the focus was Bench and...
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josephaohara
- Jun 16
- 1 min
Wrapping up CAMBERED BAR Week
Week 2 of highlighting 1 piece of equipment a week just wrapped up with our Cambered Bar. In the past, we used this bar mostly for...
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josephaohara
- Jun 16
- 1 min
Triples - Blow Up Your Bench
Triples can be one of the most beneficial rep systems to your lifts. Too often, lifts focus on the 5-10 range or purely on the singles...
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josephaohara
- Jun 14
- 1 min
Cambered Bar Deficit Deadlifts and Rows
Ever crush your toes during deficit deadlifts? The cambered bar isn't just about wrapping around the body to hit new muscles but it is...
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josephaohara
- Jun 13
- 1 min
Cambered Benching
To continue with our Gear of the Week theme this summer we are going to be putting all our focus this week into the Cambered Barbell and...
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josephaohara
- Jun 13
- 1 min
SUMMER WORKOUT PROGRAM - IT'S FREE!
ATHLETES: Don't let the summer ruin everything you worked hard for all year. Start getting ready for the 2023/24 school year NOW - 100%...
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josephaohara
- Jun 9
- 2 min
Week of the Rhino
A new series we will be doing ALL SUMMER is picking 1 piece of equipment each week to really dig deep into. With all the specialty bars,...
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josephaohara
- Jun 6
- 1 min
RhinoFlex HD Bar by Bandbell - Front Squats
When it comes to Squats, I have always preferred Front Squats over Back Squats. Being tall I feel this exercise just hits the quads...
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josephaohara
- Jun 5
- 1 min
Summer Training - Bench Day 1
I've always made it a habit to do a test run of every routine/lift our athletes do and with our Summer 2023 Strength program about to...
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