Conor Adams

Conor Adams 🥋 🤼‍♂️ I build strong, injury resistant grapplers that don't gas out
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03/09/2026

How to Zercher Squat.

Clasping hands is optional. Whatever grip you choose, just make sure it supports your efforts to keep the barbell in place.

02/09/2026
01/09/2026

Being prepared goes a long way

Have you actually walked closed to the sun and felt what true max effort is? It’s brutal.

Heart rate is through the roof. Breathing is tough. Repeating that effort again after a short rest makes you question what life is all about lol.

Imagine how much more you could perform if that level of intensity wasn’t so foreign.

Try echo bike sprints for 10s and rest for 40-50s then repeat 6x or more. See how well you can maintain your power output.

31/08/2026

I’ve been dealing with my own struggles here…

Overhead positions, whether pressing or pulling have been a challenge lately. Pain, feelings of instability, etc. It’s a work in progress just like everything else in the gym and on the mats.

The pull-over is a lift that often gets overlooked because it may not be “optimal” for hypertrophy in any one muscle, but that’s ok. The weight room should be used to improve more than just muscle mass.

Flexibility is a quality that can be significantly improved through resistance training. While static, bodyweight stretching is fine, you should strive to progressively overload it as well to provide lasting, meaningful changes to the target tissue.

Don’t sleep on pull-overs.

Pro-tip- try not to flare the elbows out to the side and instead keep them pointed to the ceiling to maximize that stretch and protect the shoulder from a position that feels kinda sketchy haha.

28/08/2026

I would happily forego lifting heavy circles for this opportunity.

Experiences like this are few, so take advantage of them.

But, before you think of copying and pasting all the high-rep muscular endurance work and circuits you see these athletes doing, evaluate your current situation. Are you an elite athlete with a predictable year of training and competition or a competitive hobbyist who has ample amounts of time to train but still has other responsibilities.

The majority is in the 2nd bucket. And because of that, spending time trying to periodize everything to a T, you’re better off just gradually getting stronger with a repeatable week of training in the weightroom. You don’t know what life will throw at you. It’s much easier to pivot with a manageable program than a rigid, “perfectly” periodized one that doesn’t allow for life’s ups and downs.

đź“ą

When people are done with FP, Hyrox, GOATA, pilates, and "functional fitness" and discover the path to enlightenment.
26/08/2026

When people are done with FP, Hyrox, GOATA, pilates, and "functional fitness" and discover the path to enlightenment.

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