Real World Strength and Conditioning - Richmond, VA\’s authority on strength and conditioning, muscle building, fat loss, and fitness.

There is a ton of information out there on training rules.  In fact, there is so much information out there it can be down right confusing.  What movements should I include, how many reps per set, time under tension, rep speed, rest between sets, and the list goes on and on!  I thought I’d add [...]

Filed under: Bodyweight Training, Motivation and Discipline, Sandbag Training, Sled Training, Training Log, training, training influences | No Comments »

Day 2 of this cycle is a max push day.  I was still pretty tight from Day 1 but my overall recovery was pretty good.  Yesterday I hit some GPP, with 10 hills sprints then 20/10 tabatas with the thick rope and sledge hammer, then tons of foam rolling  Here is what I did today.
1a [...]

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While squatting and deadlifting are my two lower body favorites, I’ve incorporated sled training a couple of times per week for some extra lower body work and conditioning. Sleds are a great way to build lower body power and strength.  You drag, push, pull, any which way you want.
My sled is homemade and was incredibly [...]

Filed under: Sandbag Training, Sled Training, conditioning, training | No Comments »

Lack of muscle growth for many individuals is sore subject.  They train hard with great intensity but just don’t seem to be able to make they gains they’re looking for.  So what’s the missing link?  In a word, RECOVERY.
Unfortunately a lot of folks do a lot of things right but completely over look the importance [...]

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The greatest training program in the world does not mean a thing if your nutrition isn’t on point.  The sad reality is most people will hit their local gym this evening after work tonight and completely waste their time.  It will be a waste not because of poor planning or lack of intensity.  It will [...]

Filed under: nutrition | No Comments »