5-3-1: Raw Strength Training

Fundamentals of Gaining Raw Strength: My take on 5/3/1 The simplest base program for use in the Dynamorphic Training System Thanks again to “Cotten” for filling me in on this one years ago. This is a review of “The simplest and most effective training system for raw strength” 97 pages condensed to …. THREE. You …

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Elevation Training Mask: Week 5

As month Number TWO begins – Cotten decides to save Fran for week 8…..smart move 😉 DAY 29 Key Factors: Mask:                          Elevation @ 9,000 Training:                    20min running OUTSIDE (no set pace) Time of Training:      1706 Average HR:               154 bpm Max HR:                      168 bpm Additional Factors: Shoe:                           8 Cush/0 Drop Hours of Sleep:          5 hrs Supplementation:     …

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Elevation Training Mask: Week 4

This is the final week of month 1 of the elevation training mask series and Cotten has decided to keep this going for a solid 60 days.  Good on him.  The elevation training mask can be a brutal way to train! DAY 22 Key Factors Mask: OFF DAY Hours of Sleep 6 Hrs Notes Today …

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Elevation Training Mask Week 3

Elevation Training Mask Week 3 As we move into week 3 of the Training Mask Experience new ideas are beginning to ferment on how to use the mask other than just running…. DAY 15 Key Factors Mask: Elevation @ 9,000 Training: 20 minutes @ 7:30 pace Time of Training: 07:13 Average HR: 162 BPM Max …

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Front Squats: A Primer

A Primer To One Of The Most Underutilized Leg Exercises Conventional wisdom is that the back squat is the king of all strength and mass building exercise. Or is it the deadlift? Certainly both movements should be included in your programming for active engagement of a huge portion of your body in movements that translate …

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Elevation Training Mask Week 2

Elevation Training Mask Week 2 DAY 8 Key Factors Mask: Elevation @ 9,000 Training: 1 mile @ 6:27 pace Time of Training: 15:52 Average HR: 153 BPM Max HR: 168 BPM Total kcal 914 kcal burned Additional Factors Shoe: 8 Cush/0 Drop Hours of Sleep: 7 Hrs Supplementation MP Assault (Pre-workout) 1 scoop Optimum Nutrition …

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The Cotten Logs

OK HPC Fans, we have a technological treat for you. Some Cotten Training technology that is.  Have you ever seen the rare person running around with a mask on… that eerily makes them look like the character Bane from the last Batman Movie? Well….this is what’s called an elevation training mask. From the actual website: …

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Elevation Training Mask Week 1

Elevation Training Mask Week 1 What’s going on HPC fans?! This is Cotten… So, today was the first day of the Elevation Training Mask Experience. As mentioned in the introduction of this blog, we will be operating under the assumption that my nutrition, warm-ups, cool-downs, and mobility work is good to go. Since I will …

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Nutrient Partitioning – Metabolic Holy Grail

Nutrient Partitioning: Not Every Calorie is Equal   Ever wonder why you stop losing weight (or body fat more precisely) a couple weeks into a particular dieting cycle. Why do some people tend to gain only fat and lose mostly muscle when they diet? How do some people only gain muscle when they workout and …

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Women and Weights

Women and Weights: A Key Component to Women’s Health and Fitness      “Nature did not intend for one sex to be strong and muscular, and the other sex to be weak and flabby. Nature did not intend for one sex to eat food and the other sex to starve. The principles of fitness and nutrition …

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