Strength Is King

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Strength Is King Strength Is King is an LLC that specializes in individualized online programming and coaching for strength training.

Strength Is King LLC provides individualized, monthly strength training programs based on your goals, injury history, training experience, and more. You will have access to a certified strength coach for feedback on your program and exercise technique, as well as some basic nutrition guidance.

08/09/2021

We’re good at rationalizing ourselves out of doing what we need to do. “I shouldn’t workout today because I can’t do my normal full workout.” “I ate like a pig this morning so my day is already messed up.” These thoughts are seductive because there is some truth to them. They seem right. But it doesn’t mean we should follow them.

It comes down to choosing long-term goals over short-term emotion. We’re not always going to feel like working out; we’re not always going to feel like eating healthy. But, we do those things anyways because they move us closer to who we want to be. It’s okay to do less than you had planned because it’s better than doing nothing.

Today gave me a choice: I could listen to the thoughts in my head saying to skip my workout because I was still hurting from tweaking my leg; or, that I could lower the weight and get in what I could. So I chose to check the box and do what I could.

We can’t let the idea of the perfect workout, or perfect day of eating, prevent us from doing something. A good workout might not be perfect, but it’s still good. The perfect workout doesn’t exist because life happens. Each day has its own obstacles that can get in our way, but we show up anyways and do what we can.

05/05/2021

đŸŽ„Technique Tuesday: The Bent Over RowđŸŽ„

The bent over row can be done with numerous implements: kettlebells, dumbbells, or a barbell (as shown). There are also numerous ways to go about performing them but, for a general bent over row, we want to think of it as holding the bottom of a Romanian Deadlift (RDL). A common issue with performing them is not reaching back far enough into the RDL (as shown first).

To improve this: reach your hips back until you feel a deep stretch in your hamstrings. Also, make sure to “show the logo” on your shirt to someone in front of you to keep your chest up (aka not rounding your upper back). This allows us to get our torso as close to parallel as possible.

04/27/2021

đŸŽ„Technique Tuesday: Seated Dumbbell Vertical JumpđŸŽ„

The seated dumbbell vertical jump is a progression of the standing vertical jump. With this movement, though load is added using dumbbells, we don’t need to load heavily. The goal is power. If we use too much weight we won’t be able to generate sufficient power—compared to using a lighter weight that allows us to put more force into the ground.

A common mistake with this movement is starting upright (as shown first in the video). When we do this, there is a tendency to rock forward into the jump which turns the movement into a mix between a vertical jump and a broad jump.

The remedy for this is to lean forward before the jump (as shown second in the video). This makes it easier to drive your feet straight down through the floor, thus generating as much force as possible down into the ground, as opposed to down and back (which moves you forward).

04/21/2021

đŸŽ„Technique Tuesday: Kickstand RDLđŸŽ„

The Kickstand RDL is a single leg variation of the traditional RDL. It’s easier to perform then a standard single leg RDL too, because you have some support from the back leg.

A common mistake with this variation is stepping too far back with the back leg. When this happens, it’s easy to shift your weight back onto the rear leg—instead of on the front leg where it should be. Think: front leg takes 90% of your bodyweight, while the back leg takes 10%. Said another way, the movement should be felt in the front leg primarily, not the back leg.

The fix? Step back so your rear leg toes are in line with your front foot heel. Then, focus on driving your front leg through the floor to stand back up.

04/19/2021

Pretty happy with how today went. The app called for a RPE 10 set of 5 on back squats. I hit 235 for 5 reps. While this wasn’t a true RPe 10 (felt more like a 9 on the last rep), it’s still the heaviest I’ve back squatted in years. Feels good to slowly be getting back to my old numbers. Thanks for not letting me die .

03/29/2021

Today was my first day of my strength block on the app, and it went surprisingly well. I Back squatted a few weeks ago for the first time in several years—using about 135–so I wasn’t sure how 195 would fee on my back today, but I get strong with it. Doesn’t hurt that my estimated max is probably lower then it should be, so the app will be adjusting in the few weeks. Strongest I’ve felt in a while.

03/23/2021

đŸŽ„ Technique Tuesday: Cuban PressđŸŽ„

The Cuban Press is a movement that I first learned about during my time at JMU and have used on and off over the last several years.

Let me explain what it’s about—and, I normally don’t go heavy with the sciencey jargon so things are easier to understand, but I’m going to break that rule now. Here is what it does: shoulder stuff. I know. I know. Woah. That’s a lot to take in. But on a less silly note, it’s a shoulder exercise that incorporates external and internal rotation, as well as an overhead press. It’s nifty.

How-To:
1ïžâƒŁ Grab two dumbbells (this won’t be loaded super heavy) and stand up tall

2ïžâƒŁ Pull your elbows straight toward the ceiling until you hit shoulder height, then rotate the dumbbells upward while keeping your elbows still

3ïžâƒŁ Press the dumbbells directly overhead

4ïžâƒŁ Reverse the above steps to get back to the starting position

5ïžâƒŁ Each rep should be done in a slow and controlled manner

This can be used as a warm up or as an assistance movement. A rough guideline is doing 1-3 sets of 8-15 reps.

02/20/2021

Today was Day 4 of “RPE 10 Week.” The ol’ app called for 1 x 6 reps on Wise Grip Bench press. I was able to work up to 165 for 8 (after 155 felt like a RPE 9), and then did 145 x 8 for 4 sets. Everything hurts. So that’s cool.

P.S. Thanks for the spot

02/19/2021

Today was Day 3 of “RPE 10 Week.” The ol’ app called for 1 x 6 reps at RPE 10 on Deficit Conventional Deadlifts. I was able to hit 315 and, if I’m being honest, was more likely a 9 to 9.5 RPE, but it still felt awful. And good.

This was followed up with 2 x 6 at 270. So I feel great right now. Also, I’ve been doing a mixed grip for the first time in years, so it’s taking some getting used to. Curious how this goes going forward.

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21620 Ridgetop Cir
Sterling, VA
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