Emily Metz

One of the most common questions coaches hear is: “Coach, what weight should I use?” Percentage-based training is a great tool, especially when we have a reliable 1RM to base those percentages off of. If we know an athlete’s 1RM, we can use percentages to prescribe training loads and create a clear target for the session. But even with a known 1RM, I still like to use RIR (Reps In Reserve) in combination with percentage-based training. Why? Because an athlete’s 1RM doesn’t account for...

If you ask most people what it means to be healthy, they'll usually mention: Exercise. Go to the gym. Lift weights. Go for a run. While exercise is incredibly important, it's only one piece of the puzzle. Health, and long-term performance, is built on four pillars: Sleep Nutrition Mental Health Physical Exercise Whether you're an athlete chasing peak performance, a parent trying to keep up with your kids, or someone who simply wants to feel better each day, these four areas work together....

The Problem: Too Much Output One thing I see with female athletes is they are incredibly driven. They’re practicing, lifting, doing extra conditioning, playing their sport, and trying to improve every single day. More ≠ Better The issue isn’t that you aren’t working hard enough. The issue is that your training stress may be exceeding your ability to recover. The Empty Tank Training Side: Recovery Side: Lifting 1. Sleep Practice/Games 2. Fuel...