Learn How To Properly Lock Out A Deadlift, Squat, and Hip Thrust

Bret Contreras is definitely a popular figure these days in the strength and conditioning world and for good reason.  He runs a great blog and puts out a monthly research review with Chris Beardsley that I highly recommend if you want to stay on top of research relevant to the strength and conditioning field.  Needless … Read more

Emme’s Training Log: New ZMF Apparel!!

Sunday, June 30, 2013 Foam Rolling and Dynamic Warmup 1) Back Squats 3×1 – 155 lb (belt), 175 lb (belt and knee wraps), 190 lb (belt and knee wraps) OMG!  This was the first time putting the ol’ knee wraps on since the meet in December, and I had forgotten just how awful they feel!  … Read more

“Fold Over” – One of My Favorite Cues For Hip Dominant Exercises

I have talked on my blog numerous times about the importance of keeping a neutral spine, especially during heavy lifting.  Not only is a neutral spine position more likely to keep you injury free, but it will also help you produce a more efficient and stable movement pattern. So today I want to give you … Read more

Emme’s Training Log: 5 Weeks Out and Words of Wisdom from 95 Year Old Twins

I got back home from spending a few days in Florida with some extended family late yesterday afternoon.  I had an absolutely fantastic time celebrating the 95th birthday of my late Mamaw’s identical twin sisters.  Aunt Addy and Aunt Jessie are two amazing little ladies!  At dinner one night, one of my cousin’s asked the … Read more

Do You Experience Knee Pain While Squatting? Here Are Some Possible Reasons Why And What To Do About It

It was 2009, one year after my second unsuccessful knee surgery, and I finally felt good about my knee function.  I had spent many years obsessing over my knee pain.  It was preventing me from being active and doing the things I loved – tennis, snowboarding, even running at the time (I know, I was … Read more

STOP Arching Your Back! Learn To Use Your Abs With These Two Cues

One of my goals as a coach is to help my clients feel better through efficient and proper movement.  I am big on making sure my clients utilize good technique and helping them build body awareness that will carry over into their daily lives. Teaching people to use efficient movement patterns will also make them … Read more

Emme’s Training Log: Keep On Keeping On

Sunday, May 19, 2013 Dynamic Warmup Airdyne Sprints Turkish Getups Cooldown and Breathing Monday, May 20, 2013 Foam Rolling and Dynamic Warmup 1) Standing Hurdle Jumps 3×1 2) Sumo DL 3×3, 2×1 – 170 lb, 185 lb, 200 lb, 210 x2 Still working on keeping my chin tucked, or as my good buddy, Billy Milus, … Read more

My Interview With Beautiful Badass, Nia Shanks

I recently included Nia Shanks in my “5 Female Bloggers You Should Be Following” and for good reason.  I believe she has a great philosophy when it comes to fitness, nutrition, and lifestyle.  Nia encourages people to focus on performance goals rather than aesthetic goals – lifting more weight, running faster, or jumping higher rather … Read more

Emme’s Training Log: Week of May 6 – New Program!!

This week starts my new program!  It will look very similar to my last one.  Zach Moore says since I am getting more into the competition training, I need to keep hammering the primary lifts and work the accessory lifts that will give me the most bang for my buck.  He says he will change … Read more

Emme’s Training Log: Week of 4/14/13

Before I get into this week’s training log, I have to give a huge congratulations to all of the ladies who lifted in the SPF Women’s Power Weekend at The Sweatt Shop in Cincinnati, OH last weekend.  Talk about amazing displays of strength, power, and mental toughness all coming out of a bunch of GIRLS!  … Read more