3 Selfish Reasons to Train Senior Citizens

3 Selfish Reasons to Train Senior Citizens

Last week, someone on the Defranco Insider Facebook group asked a question that got me thinking: Any advice on training a 55 yr old inexperienced lifter? I agreed to it and I’m starting to doubt that decision. While that sounds like an age discrimination case...
CPPS Certification Review: Online Level 1 Coach

CPPS Certification Review: Online Level 1 Coach

Intro: I recently completed my Level 1 CPPS Coaches certification, created by strength and performance industry leaders, Joe Defranco and Jim Smith.  I opted for the online course, as it allowed me more time and flexibility to complete the training.  Surprisingly, I...
Tricep Dip Triphasic Failure Complex

Tricep Dip Triphasic Failure Complex

In this video (inspired by a curl complex by Jeff Cavaliere over at Athlean X), Rob takes you through a tricep dip triphasic complex. It consists of three moves that target three different types of muscle contractions: concentric, eccentric, and isometric....
The Not-So Complex Program

The Not-So Complex Program

You can download a copy of my program specifics here: Three Storm Fitness Not-So Complex Program (PDF) Intro Pictured above is a one month before-and-after comparison of yours truly.  Over the course of those four weeks, I was able to drop 14 lbs of measured body fat,...
The Big Trouble In Little China Workout

The Big Trouble In Little China Workout

If you haven’t caught the “Three Storm” reference yet, you’re about to.  The name of my company, Three Storm Fitness, is an obscure reference to the greatest cult classic movie of all time: Big Trouble In Little China. I created a workout to go...
Beach Vacation Workout: Summer 2016

Beach Vacation Workout: Summer 2016

Yes, I worked out on vacation, and no, it’s not that hard to do (with a handy vacation workout kit as seen in the video above). In addition to what you see below, I performed some choice mobility exercises and soft tissue work with the band, lacrosse ball, and...
Greasing the Groove Grip Training in the Car

Greasing the Groove Grip Training in the Car

“Greasing the groove”, a term I first heard referenced by Pavel in his book Power to the People! is an approach to strength training, where you work high volume exercises into your day at low intensities in order to create more efficient neural pathways...
Bear Crawl HIIT Circuit: Beary Sweaty

Bear Crawl HIIT Circuit: Beary Sweaty

Here’s some high intensity interval training (HIIT) you can do just about anywhere to increase your muscular endurance and anaerobic capacity.  It’s also some premium gasoline for your fat burning engine.  It only takes a few minutes, and will leave you in...