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Proud Dad. Ambassador of Kindness. Champion Hugger. Aspiring Daoist. Strength Coach. Entrepreneur. Author.

Posts by Smitty


  • Intraset Tempo Changes for the Ageless Athlete

    In the following video, I show a technique I created over the last 10 years as I’ve been perfecting, modifying, and optimizing the Ageless Athlete protocol. I explained the reasoning and details behind the Intraset Tempo Changes (ITC’s) in AA2.0, and now as I prepare...

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  • Changing the Angle – Change the Line of Tension

    CHANGING THE ANGLE | CHANGE THE LINE OF TENSION Watch this set of front raises with plates. During the phase, my hands are at 9 and 3 (hands on a clock) this allows for a full range of motion where I can get my arms...

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  • Leg Blast – Varying Stance Hops

    LEG BLAST | VARYING STANCE HOPS This variation of hops will literally destroy your legs and blow you out. After a heavy squat set, drop down into these loaded hops and go for reps. In this video, we overloaded with chains, but they can also...

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  • Shoulder Blast – Underhand Press With Chains

    SHOULDER BLAST | UNDERHAND PRESS WITH CHAINS This variation of a shoulder press was great. We used it as part of a shoulder circuit that include dumbbell shoulder press, prone dowel press, and this shoulder-friendly press variation. As with most pressing variations with chains, with...

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  • Band-Resisted Behind Neck Press

    BAND-RESISTED BEHIND THE NECK PRESS During the last four week s phase of our new BASIC BUT BRUTAL (B3) program, for the posterior aspect of the shoulder, we’ve been using behind the neck band-resisted press. I love this variation because it accomplishes many different goals...

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  • Prone Audinwood Rows

    PRONE AUDINWOOD ROWS Check out this killer Audinwood rows variations with a barbell! I absolutely love this back variation because we cover the entire profile of the back into the upper back. Essentially, you are performing a straight arm pull over to target the lats...

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