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Fairfield, OH 45014
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Earn the Kip: Why Strict Strength Comes Before Skill
Athletes working on band assisted or banded pullups as they develop the strength required to perform unassisted strict pullups. Every so often, a question comes up in class or from one of our coaches that deserves more than a quick answer — it deserves a full conversation. Recently, one of our coaches asked about kipping pull-ups: when we’ll bring them back, how to coach them, and why we emphasize strict strength first. The question was great. And it made me realize something
Keith E. Knapp
Nov 34 min read


Benchmark Tests & How to Draw A Better Comparison
“There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self.” —Ernest Hemingway Today, we take on a benchmark workout: the CompTrain Beep Test. It’s a demanding “death by” style challenge that will test your grit, pacing, and mental discipline. The format is simple, but deceiving: A run A set number of burpee pull-ups A growing number of thrusters each round Each round gets harder. The window of time allowed to complete t
Keith E. Knapp
Oct 282 min read


Are you like Amundsen or Scott?
“The signature of mediocrity is not an unwillingness to change. The signature of mediocrity is chronic inconsistency.” —Jim Collins I watched something special happen last week. It wasn’t a new PR. It wasn’t a flashy movement. It was just Coach Mark, quietly crushing a Threshold Thursday workout—with near flawless execution. For those of you who missed it, it was a simple format: 1:00 on, :30 off for 30 minutes. Each round started with light-to-moderate barbell work, followed
Keith E. Knapp
Oct 282 min read


What if Missing the Target is the Point?
“Do not judge me by my success, judge me by how many times I fell down and got back up again.” — Nelson Mandela You’ve probably noticed the whiteboard notes: Target scores. Intent. Movement standards. Hopefully, you've also been involved in the post-class chats: “Did you hit the goal?” “Were you close to the target?” But, here’s the truth: missing the target isn’t failure—it’s feedback. We write standards and targets not to create pressure, but to help create clarity. To giv
Keith E. Knapp
Oct 283 min read
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