This page is dedicated to sharing with you various tips, skills, drills and advice to help you along your journey.


Our first offering is a program to help you develop the strength and muscular stamina you need to perform your first strict pull-up.  For far too long people have relied on using bands to do their pull-ups during WODs.  Bands are great to help you 577968_260634407396214_507259555_nperform the rep, but they are not really effective in developing strength to do the pull-up – not the way most people use them anyway.  The point at which you need to develop strength to pull yourself up (the bottom of the movement) is the point where the band is under most tension and doing most of the work.  Your “pull-up” muscles (lats, shoulders, biceps, forearms) are being let off the hook.

This program is divided into 3 phases, with Phase 1 being the most basic, but nonetheless important, and progressing in difficulty as you move to Phase 2 and then 3.  It is designed so that you develop strength in your back and arms, and improve your grip.  It is written up as a 3-day a week program but this is only a guide and will be dictated by other training you do, and your progression through the various movements.  Chances are this will take longer than 3 weeks for you to see results but if you keep working these drills consistently, you will get that first strict pull-up.  Start with Phase 1 and only progress when you are proficient in what is being asked of you.

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Over the course of a couple of years I have used the Hatch Squat Program which is a twice a week, 12 week program.  It is a program that I have seen work for numerous members including myself.  There are plenty of squat programs out there but what I like about this one is that it won’t kill you to complete it.  The intensity is slowly increased over time without placing too much volume on your legs and joints that will leave you feeling broken.  If you want to improve your squat strength then definitely get onto this.  You will need about 40 – 60 mins to get through it – that is with plenty of rest between sets.

Hit the link below to bring up the program and the calculator.  All you need to do is put in your current max Back squat and front squat and it will populate the spreadsheet for you.

Hatch Squat Calculator

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