On Sunday in Buenos Aires, Yomif Kejelcha ran 56:51 for the half marathon, averaging roughly 4:20 per mile for 13.1 miles, or about 2:42 per kilometer. He finished more than two minutes ahead of second place and, subject to the normal ratification process, took 29 seconds off Jacob Kiplimo’s previous world record of 57:20. Those […]
Read More →Good conditioning isn’t built by living in one intensity. If you want the adaptations that come from aerobic work, threshold work, and high-output anaerobic efforts, you have to train all of them. That’s why our conditioning doesn’t look the same every day. We use longer aerobic pieces to build the engine, PPM to teach pacing […]
Read More →Josh Kerr ran 3:42.66 for the mile in London, breaking a world record that had stood since 1999. The time’s ridiculous on its own, but the more interesting part is how specific the preparation became once Kerr and his team decided they were actually going after the record. They called the plan Project 222, a […]
Read More →James Sprague won the 2026 CrossFit Games by 27 points over Dallin Pepper, giving him his second title in the last three years. This year’s Games featured 20 individual events, the largest event slate in Games history. Sprague won only two of them while also finishing 26th in one. At first glance, that looks like […]
Read More →Most athletes think conditioning is simple. Go hard. Breathe heavy. Suffer. Repeat. And yes, hard work matters. But if every conditioning piece turns into a redline effort, you’re not always building better performance. Sometimes you’re just practicing how to fall apart. That’s where the Paced Performance Method, or PPM, comes in. PPM is a structured […]
Read More →Deloading the week before a CrossFit-style competition is one of the most overlooked—but most important—parts of preparation. Done right, it can help you feel fast, explosive, and clear-headed when it matters most. Done wrong, and you might show up feeling flat, heavy, or under-recovered. The final week is not the time to build more fitness. […]
Read More →Ever wonder what a true hybrid athlete’s week looks like? Not just the highlight reel on Instagram—I’m talking about the real structure. The strength days. The intervals. The long runs. The recovery protocols. The nutrition that makes it all work. If you’re training for performance and aesthetics… if you care about your squat numbers and your mile time… this […]
Read More →For years, athletes have been told the same thing: if you want to get strong, don’t do too much cardio. Cardio kills gains. Endurance work makes you weak. You have to choose between being strong or being conditioned. And while there is some truth behind that idea, it has been exaggerated. The problem usually isn’t […]
Read More →The squat and deadlift are foundational lifts in strength training, each playing a critical role in building power, muscle mass, and functional strength. Both movements challenge major muscle groups and, when trained effectively, can complement each other for greater overall gains. However, an imbalance between these two lifts—whether in strength, technique, or training frequency—can limit […]
Read More →Accessory exercises are a vital component of Olympic Weightlifting. While the snatch and clean & jerk are the stars of the show, these highly technical lifts demand much more than brute strength or skillful execution. They require a robust foundation of strength, stability, and balance—all of which can be developed through accessory exercises. In my […]
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