Today is the last call for the offer where you get any 8-Minute Fix course free when you pick up my REGENERATE 3–6 minute per day recovery system for lifters and athletes. If you’ve been meaning to grab it, this is it. -> Learn more here Now — quick piece of shoulder content for you. The kettlebell arm bar is one of the first exercises I recommend for people looking to improve shoulder mobility and stability simultaneously. It’s simple, but incredibly effective. Some of the benefits: •...
3 days ago • 1 min read
In 2005, while playing for the Green Bay Packers, I attended my first yoga class. At the time, I didn’t think much of it. But I did notice that my recovery, flexibility, and athletic performance improved. Then, like many things during that stage of life, it fell off my radar for the next 10–15 years. Fast forward to my late 30s. I was still training hard, lifting kettlebells, doing Spartan races, and competing in powerlifting meets… …but something was different. My recovery wasn’t what it...
4 days ago • 1 min read
Check out this 15-minute kettlebell EMOM to kick off your week. This is pulled straight from Day 2 (Medium) of my 28-Day Spartan Sprint – Drop a Size Challenge. 15-Minute EMOM (Every Minute on the Minute) Minute 1: Two-hand swings x 15Minute 2: Goblet squats x 10Minute 3: Push-ups x 10Minute 4: One-arm clean & press x 5 per sideMinute 5: Front plank x 30 seconds Repeat for 3 total rounds (15 minutes). # You can do this: at lunch if you’ve got a kettlebell handy in the garage after the kids go...
7 days ago • 2 min read
Yesterday, I shared a sample workout that I’d call a solid “medium day” inside the 28-Day Spartan Sprint. Today, I want to show you what a “hard day” looks like. Inside the Spartan Sprint, we’re doing short, intense kettlebell workouts most days — usually around 15 minutes. When you stack that kind of work consistently, it’s realistic to drop up to one clothes size in 28 days. Now. The structure of this program follows an Eastern Bloc–style principle of frequent exposure with modulated...
10 days ago • 1 min read
You might’ve heard me mention that our “Spartan Sprint” 28 Day Drop-a-Size Challenge is about to kick off! Sign ups are coming through, we’re getting everything dialed in, and I thought I’d do something helpful before we get things going… I want to share a sample workout so you can see exactly what this training style looks like. Check out the full program here –> “Spartan Sprint” 28 Day Drop-a-Size Challenge You see, years ago, a group of athletes underwent rigorous training to prepare for...
11 days ago • 1 min read
One of the best things about kettlebells is this: You can get a real, full-body, legitimate workout in a very short amount of time. -- Strength.-- Conditioning.-- Heart rate up.-- Muscles worked head to toe. All with one kettlebell… maybe two. For example, here’s a 15-minute Spartan Sprint workout: (from the “Spartan Sprint” 28-day KB Challenge) As many rounds as possible in 15 minutes: 10 goblet squats 10 rows per side 10 push-ups 15 swings In 15 minutes you’ve trained: Legs Glutes Back...
12 days ago • 1 min read
Back in 2011, during my Level II RKC, there was a pull-up requirement that humbled many strong people. You had to perform a strict tactical pull-up: — Start from a complete dead hang— Thumbless grip— No kicking, no swing— Chest or neck to the bar— Full controlled lower Additionally, it had to be weighted. — If you weighed under 220 lbs → 53 lb kettlebell— If you weighed over 220 lbs → 35 lb kettlebell— Hanging from your foot. At the time, I was around 240 lbs. Now. I was a former college and...
14 days ago • 2 min read
If you want to build serious pulling strength, there’s one benchmark that never lies: pull-ups. That’s exactly why I created Operation Pull-Up — a complete program designed to take you from wherever you’re starting (zero, five, or anything in between) all the way up to 20 strict pull-ups. How Operation Pull-Up Works Operation Pull-Up runs in a 28-day challenge format, but it’s built in phases: — Phase 1 — Phase 2 — Phase 3 — Etc. You move through the phases at your own pace. Everyone...
15 days ago • 1 min read
Most people don’t struggle with pull-ups because they’re lazy. They struggle because they keep attacking them the same way: Try harder, grind more reps, force progress. That approach usually leads to slow gains, angry elbows, and significant frustration. And here’s the thing most people miss: When you’re building toward your first pull-up (or more clean reps), there are a few invaluable drills that almost no one prioritizes — even though they make everything else work better. -> Bodyweight...
15 days ago • 1 min read
