Cable Rope Facepull – Exercise Tutorial

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– Here it is, the third installment of our upper body stabilisation series of exercise tutorials. In this installment, we highlight our version of the Cable Rope Facepull. Our version of the Cable Rope Facepull is an exercise designed to strengthen both the scapulae retractors and the external rotators. There are numerous benefits for fighters in strengthening these small muscle …

Cable External Rotation – Exercise Tutorial

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– In the second instalment of our upper body stabilisation series of exercise tutorials, we have the Cable External Rotation. This exercise is a great option for both strikers and grapplers, to build strength, stability and resilience through the shoulder to withstand the punishment inflicted by the combat sports. One of the specific benefits for grapplers and MMA fighters is …

The Trap 3 Raise – exercise tutorial

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– As part of our new exercise tutorial series, we have decided to share our upper body stabilisation exercise protocols. First up, the DB Trap 3 raise! The Trap 3 Raise is an excellent exercise, particularly in a structural balance training phase, for strengthening the scapula retractors and building stability through the the shoulder joint. The key here is to …

#09 James Cant - The Unknown Strength Podcast

#09 James Cant – The Unknown Strength Podcast

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On the latest episode of The Unknown Strength Podcast, Episode #09, Brenton Mc and Macgregor McNair sat down with James Cant – Australia’s first ever IFBB Men’s Physique Pro. Ever diligent in his acquisition of knowledge, James Cant IFBB Pro is a Medical Scientist, a Pro Trainer, Founder of JamesCantFitness.com and the The JCF Shred Community. He shares with us …

Eric Falstrault - The Unknown Strength Podcast

#08 Eric Falstrault – The Unknown Strength Podcast

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In episode #8 of The Unknown Strength Podcast, Mac couldn’t convince co-hosts Brenton or Steve to be available at 4am for the interview recording of this episode – Mac is flying solo on this one. Read below for the full transcription of this episode. The guest for this episode is Eric Falstrault, a lifelong martial artist, most of all a …

#07 Stephane Cazeault – The Unknown Strength Podcast

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In this, episode 7 of The Unknown Strength Podcast, your host Macgregor McNair sits down with world renowned strength and conditioning coach and author, Stephane Cazeault. Stephane is the former director of strength and conditioning for the Poliquin Group, the world’s leading provider of continuing education for Strength coaches. Since his time at Poliquin Group, Stephane has founded his very …

[ADCC Competitor Series] Craig Jones – The Unknown Strength Podcast

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On this episode, the second installment of the Australian ADCC Competitor Series, Brenton Mc and Macgregor McNair sat down with one of Australia’s best black belts, Craig Jones. Craig has been on an absolute tear in the past few years with his devastating submission-orientated game, earning himself a wealth of medals and titles across prominent organizations world-wide; including but not …

Brenton McKiterick back squat

Squat technique: Maximising Glute drive

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In the opinion of many titans in the strength and conditioning field, the barbell back squat is the single most beneficial of the compound movements for athletic development. It’s application can have significant benefits for the development of relative & maximal strength, hypertrophy and rate of force (speed, power). In this short article, I will be discussing some technical details …

Bench Press

Bench Press Technique: Foot placement and floor drive

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One misconception about the bench press which I continually come across is that the bench press is a chest exercise. While it is true, the chest is the region of the body which is home to a prime mover muscle group of the bench press movement (the pectorals), I would argue that the bench press when performed optimally is a …