Stair runs and jumps combine strength, speed, and conditioning in one efficient package. They challenge the legs, lungs, and mind. For Masters athletes looking to maintain power, protect joints, and stay explosive, stairs are a smart addition to the program.

The athletic journey doesn’t end at 35—but it does change. For female athletes, this shift can feel frustrating: longer recovery, slower...

If you’re ready to rebuild strength, fitness, and confidence after time away from training, this is your blueprint.

Top 10 questions coaches hear from competitive Masters athletes and evidence-backed training principles

I n a performance-driven environment, it's easy to focus exclusively on sport-specific outputs — faster sprints, heavier lifts, and...

Trail running is loved by runners because of the physical and mental challenges. Unlike road running, trails demand more from your body: varied terrain, steep inclines, sudden descents, and unpredictable footing.

When you’re training to perform — not just to stay fit — how much weight you lift matters. It’s not about lifting as heavy as possible every session. It’s about lifting the right weight for the right goal.

Rotational strength is a cornerstone of performance in throwing events—whether it’s shot put, discus, hammer, or javelin. For track and field throwers building and maintaining rotational power is critical not just for performance, but for longevity and injury prevention. While general strength is essential, developing the ability to produce force through a rotational pattern is what truly separates elite throwers.

Anaerobic power is a game-changer. It’s the engine behind explosive movements—sprints, jumps, rapid changes of direction, and powerful shots

By targeting key muscle groups, improving core stability, and developing explosive power, you can be a stronger and more efficient climber.

Dryland strength training plays a key role in developing the muscles needed for a powerful and effective breaststroke kick

Increasing the power of your freestyle pull is key to improving speed and efficiency in the water.

With the right approach, you can minimize the risk of shin splints and stay on track.

Last week we explored the role of S&C in Rowing. This week we deep dive into how using S&C properly can ensure improved performance on the w

Rowing is one of the most physically demanding sports, requiring a seamless blend of endurance, strength, and technical precision.

The single-leg hip thrust is a highly effective exercise for building strength in the hip extensors, esp the gluteal and hamstring muscles.

Discover the Zercher squat, the best exercise you're not doing

Power is a cornerstone of athletic performance, enabling athletes to move with speed, strength, and explosiveness.

What is the best way to squat? How deep should I go? What squat style will improve my performance?

Preventing injuries is critical to maintaining your performance and extending your athletic longevity.