Most so-called “workout programs” suck. It’s time to choose a goal, pick a plan, and stick to it for at least 12 weeks. …read more

Forget boring, strength-sapping forms of cardio. These treadmill and bike finishers will burn fat and increase athleticism in just 4-12 minutes. …read more

There are 31 days left until the start of the open.  At Fitness Pain Free we’re putting the finishing touches on our training right before the open.  We’ve spent an entire year of training that is all coming to a peak at this point.  What was originally purely skill and strength work in the off-season has slowly morphed into conditioning in ways that has historically turned up in the past open competitions.

These are the last 31 days until the first open workout is announced.  Find out how to peak for the open without going overboard and sustaining an overuse injury.

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What’s New?:

• Olympic lifting accessory work has changed to met-con combined with other exercises that have traditionally shown up at the open (Power snatches and Double Unders, Overhead Squats and Burpees)
• Gymnastics skill work has shifted over toward preparing yourself for the scenarios that have been occurred at the open in the past.  For example we’re working more and more on building proficiency in the muscle-up in a fatigued state
• Perhaps one of the most overlooked aspect of performance is building a knowledge base of how open workouts will pan out.  We’re spending a lot of time learning how we should pace workouts over the next month. (i.e How should I break up my reps during a Thruster / Pull-up ladder?)
• Met-con is now either a previous open workout or specific to what has shown up in the open in the past (With modifications to keep your athletes safer)
• Critical and non-critical workouts.  Part of any good training program is knowing when to push and when not to.  I’ve shown …read more
  
  

These straight-talking, common sense “commandments” ought to be emblazoned on the walls of every lifting facility in the world. …read more

Can you bench press double your bodyweight without a magical bench shirt? No? Then these workout tips are for you. …read more

Skipping meals doesn’t give you a leg up on fat loss. And skipping breakfast can make you fatter. …read more

Hey all.  I made a quick video for you all about working your weaknesses prior to the open.  I see quite a few injuries right before the open from people looking to work their weaknesses and maximize their progress.  Be smart and don’t become a victim of these mistakes!

My pistols are weak so I do 100 per day, Not,

Dan Pope DPT, CSCS

P.S. If you enjoyed this article then sign up for the newsletter to receive the FREE guide – 10 Idiot Proof Principles to Performance and Injury Prevention as well as to keep up to date with new information as it comes out via weekly emails.

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Long head, short head, brachialis. All three need direct attention if you’re going to make any significant progress in growing the biceps. …read more

You can learn a lot from competitive powerlifters. But you can also really screw up your progress if you follow their “rules” blindly. Here’s the cold hard truth. …read more

Knowing which grip to use with the deadlift, overhead press, jerk, and bench press will make you stronger and injury free. …read more