Showing posts from December, 2014

Mobility Exercises for the Lower Body

Q: Hi James! Love your books! But I struggle doing overhead presses and all kinds of squats due to muscle stiffness, lack of mobility and so on. I've seen improvements since I started to use some drills you suggested your YouTube page: halos (SPV3) and shoulder circles against the wall. Thus, do you have any suggestions of mobility drills for the lower body? 


My Answer: For lower body mobility, I'm a firm believer in simple body weight squatting and lunging.  If you want to increase your range of motion on the squat, then you would simply do body weight squats.

Use body weight squats and lunges as mobility exercises.  Don't worry about repetitions.  Focus on the full range of motion by squatting all the way down.

Here's a humorous primer on how to do simple body weight squats:

Now you may have tightness in certain areas that prevent you from squatting ass to the grass.  Again simple body weight exercises can help you break up the tightness in certain links…

The Essence of the Complete Strength Athlete

Q:I recently discovered your Complete Strength Athlete routine on and have started it. I noticed it was posted 4 years ago, and had a couple questions. 

1. Is there anything you would do different now? 
2. Would you add cardio to the program? If so, how? 

If you have the time to answer either question, I would greatly appreciate it. 

Thanks a lot, 

My Answer: The original Complete Strength Athlete program is from Tactics and Strategies. The original version has a different set of exercises.  The editors of changed the program to have easier exercises, so this article version is different from the original in the book.

The essence of the Complete Strength Athlete program is this: power lifts for limit strength, the Olympic lifts for explosive power, calisthenics for strength endurance, and interval training for conditioning.

In other words, do sprint intervals for cardio.

Do powerlifting to work on your maximal strength: bench press, deadlift, squats.