Check out “Behind the Scenes” as a couple of our high school athletes perform an upper body workout at our gym! Here’s a copy of the actual workout: THE WORKOUT 1. Tire Battles: 5x10-20 seconds (Vary time each set) 2. Flat DB Bench Press, palms in: 1xMax reps 3A. Inverted Rows, feet elevated (Thick Double-D…

One of the things I’m going to start incorporating into my blog posts are random, “Behind the Scenes” videos of entire workouts at my facility. As my business continues to grow and my plate continues to get fuller and fuller, I haven’t had the time to update my blog as often as I would like. (Unfortunately, I need to…

Q: Hey Joe D I really enjoyed your recent blog post about developing knockout power! The weighted jumping exercises definitely make sense..i’m looking forward to incorporating some of your suggestions into my workouts!! My question is where do hang cleans and power cleans fit into the mix? I’m assuming your rationale behind the weighted jumps…

Q: Joe,I’m a high school and future college football player. Over the past two years I’ve pulled both of my hamstrings a couple of times. They’re all healed except one of them kind of lingers. I’ve done PT and other kinds of stretches and exercises that I have found but it doesn’t seem to go…

THE “COSSACK SQUAT” I wanted to write a quick blog post about an invaluable exercise that very few coaches and trainers use; yet I feel it should be a staple in all gyms – especially if you’re working with athletes! The exercise that I’m referring to is the “Cossack Squat”. This lateral squat movement is…

Q: Joe i’ve been checking out the youtube videos of Rob Leibrock you have been posting lately – the dude looks like a animal! I have two quick questions for you – do you have rob on a hybrid of WS4SB or is he on a completely different program? Also what weight class does he…

A few hours ago, Jim “Smitty” Smith from the Diesel Crew emailed me a guest blog post for this website. As usual, Smitty didn’t disappoint! Over the past couple of years, Smitty has become part of our gym’s (shrinking) “inner circle” of coaches that we trust to provide training ideas and information that actually works in the…

One of the things that I am going to start incorporating into my blog posts are feature workouts on various athletes of different sports. Today I decided to feature two of our female volleyball players – Rachel Bello & Stephanie Roco. Rachel was a 4-year starter at the University of Rhode Island and is now…

“Find out what brutal mini-cycle Joe DeFranco used to add an inch to his legs in just 3 weeks!” T-MUSCLE recently added a new article series to their website entitled, “My Greatest Gains Ever“. In the second installment of this series, they asked Joe D. to reveal his greatest lower body gains during his 12-year…

Q: Joe – I just watched your latest youtube video of 2 of your hs kids squatting 435 for 4. Very impressive as usual coming from your gym. I have 2 questions for you: 1 – I recently attended a seminar at a high school and got to witness the football team squat. It was…