Method · BodyFor the hypertrophy version of the face pull, the creator advises going slightly heavier in the 8 to 12 rep range, keeping a good deliberate pace and unshrugging the shoulders. Towards the end of a set it's okay for reps to look like struggling — give it a breath, come back and squeeze until you can't do it anymore — but never let a rep degenerate to the point where you don't recognize what you're doing; that's form failure. Training to form failure lets you build up a great back with the exercise.
Method, not a verified protocol.
ATHLEAN-X™ · Do This AFTER Every Workout (NON NEGOTIABLE!)
Method · BodyThe creator demonstrates the face pull: grab the rope from underneath with thumbs up (palms-down/thumbs-down is the wrong way), step back so the arms are at arm's length with the rope at face level, get the hands far enough apart to set the elbows up correctly, keep the elbows at 90 degrees, and force the shoulders down rather than shrugging, which opens the chest. At the top of the rep you should feel as if doing a double bicep flex. The 90-degree elbow position sets the back muscles up to do the work, and with an overhand grip the traps would take over.
Method, not a verified protocol.
ATHLEAN-X™ · Do This AFTER Every Workout (NON NEGOTIABLE!)
Method · BodyFor the neuromuscular re-education version of the face pull, the creator advises pulling back very slowly and precisely, keeping the traps down, holding the isometric position about 3 to 5 seconds to ensure the load isn't shifted elsewhere, and coming back slow — it's not a race to finish but about doing every repetition with high quality. He frames it as 15 sets of one high-quality repetition rather than one set of 12 or 15, with the rhythm 'Back, hold.' Racing through reps or shifting the load defeats the corrective purpose.
Method, not a verified protocol.
ATHLEAN-X™ · Do This AFTER Every Workout (NON NEGOTIABLE!)
Method · BodyJeff Cavaliere's method for setting up a dumbbell bench press grip: instead of gripping the dumbbell traditionally down the middle with a flat wrist, shift the grip slightly toward the end of the handle, focus the squeeze through the last two fingers (forefinger and middle finger) wrapping over the forefinger, and squeeze as hard as possible through the thumb-side end of the handle. The remaining fingers just wrap around for support — this is not a hook grip, since you are not pulling anything. He demonstrates this grip on camera.
Method, not a verified protocol.
ATHLEAN-X™ · Please STOP Gripping Your Dumbbells Like This!
Method · BodyZoom out of the 162-game season to find long stretches without off days (10, 13, or 17 games in a row), map time zone, surface, and elevation changes, factor in turf vs grass and stadium dimensions (e.g., Rockies' big outfield, Fenway's short porch), then plan with baseball and performance staff how to mitigate stress through tough streaks — including skipping early work on high-distance days and managing sleep as a performance team.
Method, not a verified protocol.
Garage Strength · How The Best Pro Baseball Players Actually Train w/ MLB Strength Coach Stephanie Grubbs
Method · BodyUse traditional periodization for starting pitchers since they pitch once every five to six days. Work backwards from the start date: schedule the upper body lift on bullpen throwing day to marry stress, give a recovery day (spa day) after the start followed by the lower body lift, schedule sprinting the day before the start as a neuromuscular primer, and add other conditioning work in addition to lifting and sprinting.
Method, not a verified protocol.
Garage Strength · How The Best Pro Baseball Players Actually Train w/ MLB Strength Coach Stephanie Grubbs
Method · BodySet up a testing profile with a global view: rotational power (Proteus), explosive countermovement jump on force plates, lower body strength (belt squat ISO, BBT force-velocity profiling), sprint assessment (1080, Velo), and site/tissue-specific measures (Nordics for hamstrings, Force Frame for groin and shoulder internal/external rotation). Collaborate with sports med, ATs, and PTs, and apply the approach to any sport.
Consequential creator advice requires independent verification before Today can promote it.
Method, not a verified protocol.
Garage Strength · How The Best Pro Baseball Players Actually Train w/ MLB Strength Coach Stephanie Grubbs
Method · BodyStarters pitch every 5-6 days, so work backwards from the start date: upper body lift on bullpen day, lower body lift after a recovery 'spa day' following the start, sprint the day before the start as a neuromuscular primer, plus other conditioning.
Method, not a verified protocol.
Garage Strength · How The Best Pro Baseball Players Actually Train w/ MLB Strength Coach Stephanie Grubbs
Method · BodyA complete myo-rep protocol: select an 8-15 rep max load (up to 20-25 RM if tolerated), do an activation set of traditional reps until rep speed slows noticeably, rest with 3-5 deep breaths while setting the weight down completely, then perform 3-5 rep mini sets matching the first mini set's rep count, capped at five mini sets.
Method, not a verified protocol.
Garage Strength · How To 2x Muscle Growth In Half The Time w/ Muscle Expert Borge Fagerli
Method · BodyA step-by-step teaching progression: set up with a clean grip and feet about a foot width apart, roll elbows high and rotate to rack position, do elbow roll drills to feel the upper back, use small elbow rolls to loosen wrists if hard, front squat with a slightly wider stance, muscle clean from the thigh without dropping under, then power clean from the thigh with explosive direction change. The full progression takes four to five minutes and is done daily as a warm-up.
Method, not a verified protocol.
Garage Strength · Why Everyone Should Power Clean for Football
Method · BodyA progressive sequence of plyometric exercises for people over 40, starting with a warm-up (PVC pipe walk, ISO hold, big toe work) and building through low box jumps, two-to-one box jumps, jump rope, single leg pogo hops, and lateral hurdle hops to build explosiveness, elasticity, and coordination.
Method, not a verified protocol.
Garage Strength · 7 Plyometric Exercises Everyone Over 40 Should Do!
Method · BodyA locally coherent method for pull-ups: (1) at a dead hang, pull down first to depress the scapula, then pull up — that's the ready position; (2) on the way down, maintain tension throughout the scapula and shoulder girdle so you don't fall back into the traction-stress position; (3) treat every rep a little slower on the way down and don't avoid full extension at the elbow. Letting the shoulders ride up at the bottom undoes the stable position and reintroduces traction stress.
Method, not a verified protocol.
ATHLEAN-X™ · 7 Exercises That Are Making Your Shoulder WORSE
Method · BodyA locally coherent method for overhead pressing: (1) keep pressing overhead but do it better; (2) narrow the hand positioning on the barbell to bring the elbows from out to the side to more in front of the body and into the scapular plane, which also adds a bit more triceps contribution and helps you get overhead in a more free and mobile position; (3) with dumbbells, bring the elbows in to about 45 degrees rather than flaring them out to the side; (4) press one dumbbell at a time and lean slightly under the pressing dumbbell so the wrist is supported by the elbow and the elbow by the shoulder, creating a stacked joint for more stability; (5) slow the pressing speed, which combined with joint stacking regains shoulder stability and makes the pain go away.
Method, not a verified protocol.
ATHLEAN-X™ · 7 Exercises That Are Making Your Shoulder WORSE
Method · BodyA locally coherent method for shoulder-safe dips: (1) set up by pushing down and engaging the serratus with the chest out rather than sinking down; (2) pull the shoulders down away from the ears to create greater distance between ears and shoulders, the same as with the pull-up; (3) control depth to about 90 degrees at the elbow rather than going all the way down, since going deeper pitches the shoulder more forward and stresses the anterior capsule; (4) at the top, push high rather than letting the shoulders drift back up, and finish with a 'dip plus' by pushing through with an extra plus at the end of the ascent. Getting the chest out allows a better stretch without going too deep.
Method, not a verified protocol.
ATHLEAN-X™ · 7 Exercises That Are Making Your Shoulder WORSE
Recommendation · BodyBakken endorses defining threshold effort as comfortably hard, around 80 to 87% of max heart rate, and, without advanced measurement, being able to say three to five words in a sentence before going after your breath.
Garage Strength · The Genius Who Solved Endurance Training w/ Dr. Marius Bakken
Recommendation · BodyBakken recommends that with four or five running sessions per week, two of those sessions should be sub-threshold (threshold) work.
Garage Strength · The Genius Who Solved Endurance Training w/ Dr. Marius Bakken
Recommendation · BodyBakken endorses keeping easy-run heart rate below 70% of max heart rate.
Garage Strength · The Genius Who Solved Endurance Training w/ Dr. Marius Bakken
Recommendation · BodyBakken endorses a weekly split of threshold (sub-threshold) work for two sessions, one harder session, and easy running on the remaining runs.
Garage Strength · The Genius Who Solved Endurance Training w/ Dr. Marius Bakken
Recommendation · BodyBakken endorses having control over the recovery window: making sure there is enough time for recovery after the hard X session so fatigue does not accumulate, and allowing two days of easy training afterwards.
Commercial context: The creator describes this as their own product.
Garage Strength · The Genius Who Solved Endurance Training w/ Dr. Marius Bakken
Recommendation · BodyBakken recommends adding one session each week where you go harder, well above threshold, where you can push the pace, but limiting it to once a week.
Garage Strength · The Genius Who Solved Endurance Training w/ Dr. Marius Bakken
