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The fitness grind: What you have to do to make it
Today, I just felt like writing, nothing evidence based (#SORRYNOTSORRY). I’m going to be heading to Los Angeles soon to hang out on the beach but this morning I was thinking about the transitions...
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Online Fitness Programming
Who am I? My name is Justin Kompf and I love exercise and I love helping people get in better shape! I’ve been a personal trainer for five years. I started at a local gym, working the summers while I...
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Screening, progressing, and working around injuries for the squat
This article covers the screening process for the body weight squat. Once the body weight squat pattern is clear the trainer can start to think about adding load to the movement. However, there will be...
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An examination of energy expenditure when squatting for reps
If you’ve squatted for reps you probably know that you’ve just done a cardiovascular workout especially as the weight increases. A ten rep squat at 300lbs would leave me gasping for breath with my...
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Why does training with bands and chains work?
Powerlifters have been using variable resistance training with bands and chains for some time now. Variable resistance training has been shown to increase strength, power, and rate of force development...
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Resistance training or cardio for fat loss? Why not both?
The cause of obesity is a complex combination of environment, behavioral habits and genetics (Paddon-Jones). In the United States, 69% of adults are overweight and 36% are obese (Sword). Obesity is...
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Is there a most important training aspect to increase muscle size?
A common training goal is to improve body composition, meaning lose fat gain muscle. Beginners to resistance training usually see rapid gains in strength and then subsequent gains in muscle growth....
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How bigger glutes may improve the squat and deadlift
“Strength is a product of muscular action initiated and orchestrated by electrical processes in the nervous system of the body. Classically, strength is defined as the ability of a given muscle or...
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SUNY Cortland/ Golisano Childrens Hospital Charity Deadlift Event!
Hi all! On November 22nd at 12:00pm Cortland will be hosting a charity deadlift event for Upstates Golisano’s Children’s Hospital. It’s going to be a good time for a good cause. The cost is 25.00 and...
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Jump Squats to Bust your Squat Plateau
The following is a guest post from Eric Bach, if you’re interested in submitting a guest post email me at Justin.kompf90@gmail.com. Key Points Squats and Squat Jumps are nearly identical...
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2015 SUNY Cortland Strength and Conditioning Symposium
It’s here! We’ll here on March 28th but that’s no reason to not start getting amped up now. Here’s our line up with more great details to follow SUNY CORTLAND STRENGTH AND CONDITIONING SYMPOSIUM 2015 –...
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Why Kimberly Walford Can Deadlift More Than You
This weekend I participated in my first USAPL powerlifting meet. This was my fourth full meet and first in this federation. I got to a chance to meet Kimberly Walford a 3x IPF Open Classic (raw) world...
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CORTLAND CHARITY DEADLIFT COMPETITION
Hi all, we’re less than 2 months away, registrations have been coming in for this event so if you haven’t signed up yet be sure to do so soon! Information is in the PDF below SUNY CORTLAND DEADLIFT...
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The Strength Equation
You probably never or at best seldom, think about this when you’re in the gym but how you produce strength is a very complex interplay between many different factors. For example, fatigue can have...
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Charity deadlift meet in 1 month and Strength and Conditioning/Personal...
Hi all, The charity deadlift even for Golisanos Childrens Hospital is less than a month away so be sure to get your registrations in so I can plan the order for the lifters. Also please share this...
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Seven upper body finishing exercises
A ‘finisher’ is a nice way to conclude a training session. You can organize a finisher to accumulate a little bit more training volume which will help increase muscle size or you could use a finisher...
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A simple approach to programming and progression (template attached)
This text corresponds with the attached excel sheet. The purpose of this is to make programming a resistance training routine easy for trainers and for people looking to put a program together for...
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Important considerations for tracking training volume
Volume is a vital factor in training success. Plain and simple if you want to get bigger and stronger you have to do more work. In my last few months of training I’ve been tracking my volume...
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Is there a most important training aspect to increase muscle size?
A common training goal is to improve body composition, meaning lose fat gain muscle. Beginners to resistance training usually see rapid gains in strength and then subsequent gains in muscle growth....
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