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Hey BSP Family!!  It’s Tuesday- ya know, Technique Tuesday.  Today we are going to talk about how all of the things we do are related, and that they should build upon each other.  We’ll be using the bent over row as an example. If our goal is to get to a bent over row, we’ve...Read More

Another week rolling to a close, which means our third installment of #FlashyFriday is here!  This week we are going over the STRICT muscle-up… Boom! The strict muscle-up is not easy, but with a few simple cues/drills, it’s more attainable than many people think. Kettlebell = False Grip on Rings This realization has been one...Read More

Happy Friday!!  We are back again this week with the latest edition of Flashy Friday…  This time around we are getting after the J-Rock Special.  The J-Rock Special is Coach Johnny “J-Rock” Johnson’s (pictured above) specialty.  It was made famous by one of his athletes, Jordan Burroughs, doing it in a tv commerical (see below)....Read More

If I was a betting man, I’d be willing to wager the house that you’ve heard of the curse of knowledge.  But I’ve come to believe in the other side of the coin as well: the blessing of ignorance. Have you ever been through a situation that should have turned out TERRIBLE looking back- but...Read More

Stop trying so hard.  That’s it.  You can stop reading right now.  That’s all there is to conquering whatever your goals may be… Hey! Why are you still reading? You want more?  Okay, I’ll expand…   Show Up Show up.  Every day.  Show up so minimally that no one even notices. Pick something that will...Read More

Whether your goal is fat loss, performance, muscle gain, or health- a solid grasp of the essentials will aid in your progression from wherever you may be.  So what are the Beyond Strength Performance Essentials?  Squat.  Hinge.  Push.  Pull.  Everything else.  [Thanks Dan John] Beginning September 14th, we are running a 6-week Beyond Strength Performance...Read More

You may be asking yourself what in the world hormesis is, and that’s okay, at least you’re asking, because once you know, and you use it to your advantage, your plan to achieve your body composition and performance goals will be within reach. Do I have your attention? Good, let’s begin… Let’s start with Wikipedia,...Read More

Last night’s fat loss seminar went great!  Everyone that came out walked away with a bunch of simple information that yields big results, and they could implement that knowledge immediately to tackle their fat loss goals.  But, we did not want the benefit to end there, so have created a recorded webinar that summarizes most of the information...Read More

A proper warm up is a VERY important component of strength and conditioning that many people overlook…  Not sure where to start?  You’re in luck! Stop jumping on the elliptical for 10:00 to break a sweat, it’s time to get with the program! Here at Beyond Strength Performance NOVA, we have a few goals within...Read More

As many of you know, we have a lot of transformations that take place in Beyond Strength Performance NOVA.  And while every transformation is special, every now and then one comes along that really grabs your attention.  We have been working with Kevin Breeden for a looooong time now, and I wanted to share- or...Read More

The Turkish get-up is an awesome test of overall strength and mobility. When performed properly, it is a beautiful thing- as Pavel says, loaded yoga. However, it's not an exercise that one runs out and masters on day one.Read More

Any good business person will tell you that you can’t track that which you don’t test.  Should fitness be any different? Here at Beyond Strength Performance NOVA, we think not… A few months ago we added the MYZONE heart rate training system to Beyond Strength Performance NOVA as a means to track and individualize our...Read More

Matt Koldewey.  Matt’s the little brother of Nick Koldewey (the strapping young lad seen in the American flag tank, below).  Nick is a SOLID, all around good dude.  He recently shipped off to Officer Leadership Training School, and he will then go on to Ranger School from there.  Nick invited Matt to BSP NOVA just...Read More

Hey guys- unless you’ve been living under a rock, you’ve been seeing me talk about using heart rate based conditioning to dictate some parameters of your work and rest.  And while I do love to write, Scott Tribby reached out to me and offered to write a guest blog about just that! [Ranfone Training is...Read More

Interested in dropping fat and increasing strength, all while becoming a conditioned athlete? A lot of people wear heart rate monitors for steady state cardio…  But have you ever worn a heart rate monitor to see the fluctuations during a strength session?  This is something that we’ve been doing over the last few months, and...Read More

This weekend I had a dream come to fruition.  I asked the girl of my dreams to marry me and she said, YES!  For those of you that have been asking (namely, every single one of my female clients) here is the story of how this all went down. A few weeks ago I decided...Read More

Sometimes less is more… I think that this statement holds true more often than not.  Mo’ Money, mo’ problems, right?  Well less is definitely more when it comes to strength training routines.  Many people are surprised at how simple our training can look from the outside looking in, but don’t mistake simple for easy [thanks...Read More

  Kenny Gaudreau is a member of our gym that happens to be down south working with the military currently.  He has successfully juggled the military life with his training to win his professional mixed martial arts debut this past weekend on May 11, 2013.  Kenny is a solid dude with some of the most...Read More

Hey guys and gals! Welcome to the BRAND NEW Beyond Strength Performance NOVA website. We are still doing a lot of work on the site, but I couldn’t wait any longer to start posting here! This first post is an interview with Chas Evans. Chas is a client and friend of mine that did his...Read More