Tennis 2-Week Training Program
Since 2012 our company has been operating out of a tennis club in Narberth, PA and over the years we have worked with a few other...
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josephaohara
- Oct 10
- 3 min
Basketball 2-week training program
Looking to get in shape this season? Our 6-week program begins below (please note: days/weeks will be added often, the full 6 weeks will...
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josephaohara
- Oct 10
- 1 min
Adding Strength at any age
The Top 5 Benefits of Building Muscle Mass Adding muscle mass offers many advantages beyond just looking toned. Building strength through...
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josephaohara
- Oct 10
- 2 min
Get those VEGGIES!
The Benefits of Eating More Veggies Eating vegetables provides many health benefits. They are packed with vitamins, minerals, fiber, and...
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josephaohara
- Oct 9
- 4 min
Weight Loss Program MONTH 1
Welcome to your first month of our FREE PROGRAM. Please note, if you live in the Narberth area and have questions about this program,...
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josephaohara
- Oct 3
- 3 min
Blow up your ARMS
Has your arm development completely STOPPED? No matter what you do, you still just aren't making any improvements? Below are 3 quick...
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josephaohara
- Sep 14
- 2 min
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
- 5 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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