O'HARAFITNESS

Welcome to your first month of our FREE PROGRAM. Please note, if you live in the Narberth area and have questions about this program,...

Has your arm development completely STOPPED? No matter what you do, you still just aren't making any improvements? Below are 3 quick...

In our training program there are many different areas of the movement that we program Pauses, but the main technique we use is pausing...

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...

What's the best way to CRUSH your goals with fitness? CONSISTENCY! The best plan rarely done will deliver zero results while an average...

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. ...

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...

When it comes to getting athletes STRONG and POWERFUL, we have developed a 13-week program that has been proven to really push the...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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%...

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,...