The Stairs That Changed My Training Have you ever looked at a flight of stairs and felt like it was mocking you? I used to. Until I realized they’re not just a way to get from one floor to another—they’re one of the most powerful training tools we overlook. During deployment, gym access was a luxury. But a flight of concrete stairs? That was always available. And it changed the game for me and my squad. When time was tight, and gear was heavy, we trained using what we had. Stair sprints, weighted climbs, slow controlled step-ups—we built power, endurance, and grit with nothing but our legs and gravity. Whether you're chasing fat loss, leg strength, or conditioning that holds up in the field, stair running has a place in your training—and I’m going to show you how to use it. Why Stair Running Deserves a Spot in Your Program 1. Cardiovascular Conditioning Without the Treadmill Running stairs spikes your heart rate faster than flat-ground jogging—fact. A study published in th...
Hydration is one of the most overlooked aspects of athletic performance and recovery. You can lift heavy, push your limits, and nail every workout — but if you're not hydrating correctly, you're leaving gains on the table. Proper hydration doesn't just fuel better workouts; it enhances recovery, reduces injury risk, and helps you perform at your peak for longer. Whether you're an athlete, a lifter, or just someone serious about strength and resilience, hydration is a non-negotiable part of your training strategy. Why Hydration is Essential for Training and Recovery Water is the foundation of human performance. It supports essential functions like thermoregulation, joint lubrication, nutrient transportation, and cellular function. Even a 2% drop in hydration can lead to noticeable declines in performance, including reduced endurance, slower reaction times, and an increased risk of muscle cramps and injuries. According to a PubMed study , even mild dehydration impai...