Don't Die: Do Stepups
Stepups are a single‑leg, low‑impact exercise that directly improves functional mobility and daily‑living tasks. Research from the Czech Republic and epidemiological studies show that superior stair‑climbing ability correlates with lower all‑cause mortality and fewer catastrophic falls in older adults. The movement uniquely activates the glutes more than most lower‑body lifts while imposing less spinal load, making it both a performance and longevity tool. Loaded variations also simulate uphill hiking, providing transferable strength for outdoor pursuits.
Disrupting Complacency
Matt Fitzgerald’s latest Endurance Mastery session tackles the danger of "good enough" training, urging athletes to continuously tinker with their methodology. The post promotes a paid call where Fitzgerald shares practical tactics to break complacency and sustain year‑over‑year improvement. By...
Burn the Ships: March 2026
The March 2026 edition of Two Percent’s Burn the Ships series launches the “Summit Push,” the final phase of a three‑month outdoor‑focused training plan. The post argues that a single, hard weekly workout delivers disproportionate gains in mental health, VO2 max,...
Still Not Losing Ground
Ross Enamait reflects on a decade‑long fitness philosophy that prioritizes preserving existing strength rather than chasing new records. He emphasizes a daily mindset of “not losing ground,” using consistent movement to blunt age‑related decline. The post argues that ego‑free training...
Rebuilding to a Chin-Up with “The Beast”
Tony Gracia, a StrongFirst senior instructor, suffered a mysterious right‑arm weakness that sidelined his weighted chin‑up routine. After extensive medical testing, he focused on neck‑related rehab, paused all high‑intensity lifts for three months, and then employed a step‑loading protocol to...
Should Adults Lift for Less than 5 Reps Per Set?
In episode 382 of #AskMikeReinold, the panel debates Mike Boyle’s claim that adult clients should not perform sets with fewer than five repetitions. Coaches Diwesh Poudyal, Dave Tilley, Dan Pope, and Kevin Coughlin largely agree that low‑rep, maximal loading is unnecessary...
The Two Percent Cool Down
Two Percent introduces a structured cool‑down routine that leverages the body’s post‑workout heat to boost mobility and address overlooked recovery exercises. The post outlines five specific movements designed to safely open the spine, hips, and shoulders while offsetting modern‑lifestyle wear...
Why Weight Training With Full ROM Is NOT Enough for Mobility
Weight training performed through a full range of motion does not automatically provide comprehensive mobility. While heavy squats and deadlifts can improve certain joint angles, they often fall short on deep hip flexion, ankle dorsiflexion, and thoracic extension. Targeted mobility...
Endurance Training In Football
Endurance in modern football is a hybrid of aerobic and anaerobic capacities, enabling players to sustain intermittent high‑intensity actions across 90 minutes. The sport relies on three energy systems—oxidative, alactic, and lactic—with aerobic metabolism supplying 70‑80 % of total energy while...
Why 80/20 Training Reduces the Risk of Injuries
The 80/20 training model prescribes 80 % low‑intensity and 20 % moderate‑to‑high intensity work, a formula that not only drives personal bests but also cuts injury risk for endurance athletes. By eliminating the “moderate‑intensity rut” (Zone X), the approach reduces chronic nervous‑system fatigue....
Scams, Safety, and “Sure-Things” In the Endurance Supplements World
Endurance athletes face a supplement landscape riddled with hype, hidden ingredients, and contamination risks that can jeopardize health and lead to doping violations. The article outlines a practical framework that first reduces risk through third‑party testing and simple product choices,...
Bridging AI and Sports Science: How Model Context Protocols (MCPs) and Retrieval-Augmented Generation (RAG ) Systems Can Personalize Training
Model Context Protocols (MCPs) provide a standardized bridge that lets large language models pull live athlete data from platforms like AthleteSR, Strava, or Garmin. Retrieval‑Augmented Generation (RAG) layers sport‑science knowledge from textbooks and research into the model’s output, reducing hallucinations....