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Author: Marty Gallagher

Marty Gallagher has been in the iron game for over 55 years as an athlete, coach and writer. As a young lifter he met and watched some of the greatest lifters in the world. He learned strength strategies from these men that would serve him for the next 50 years. This strength and power tradecraft came from master lifters whose only allegiance was to progress. These ultra-basic strength strategies serve as the foundation for the strength strategies he champions and represents to this day.

Amalgamated Strength Training

Marty Gallagher

As it turns out, strength training, done right, is all you need. Two-for-one deal: sustained strength, i.e., strength endurance, does double duty as cardiovascular exercise.For decades I have been convinced that cardiovascular training is the necessary yin to strength training’s yang.…

Purposeful Primitive Nutrition 2023

Marty Gallagher

The “settled science” of thermodynamics, sacrosanct dietary dogma for forty years. The moronic prescription is always the same, eat less, exercise more, a calorie is a calorie, nuance be damned.My attorney is strong as an ox, has the endurance of…

Alpha Tribe-Ordinary into Extraordinary

Marty Gallagher

Boys and men gather in basements, garages, barns and prisons, seeking self-improvement and camaraderie. Alpha Tribe 2023: pack leader on the right, wingman acolyte on the left.Alpha boys refuse to be what they are. They have an inherent, instinctual, intuitive drive…

Iron Yoga – Flexibility Using Weights

Marty Gallagher

Using barbells, dumbbells, and kettlebells to “force” flexibilityI train at my local YMCA on the complete downlow. I slip in and out during off hours. I arrive at 6:30 am when they open. Deserted, I lift weights, hit the steam…

Training Intensity – Failure Minus One

Marty Gallagher

I have been in the progressive resistance trenches for 60 years. In my estimation the single most important factor for obtaining the bountiful physiological gifts associated with properly performed progressive resistance training is intensity. As it applies to progressive resistance…

Boost Muscle Growth – Legislate Contrast

Marty Gallagher

“Stagnation, like fog, creeps in on little cat paws.”The only constant in transformative fitness is stagnation. The human body continually, ceaselessly, seeks homeostasis, physiological normalcy. The body can be shocked into growing (i.e., constructing new muscle tissue) by subjecting it…

Functional Strength Training Program

Marty Gallagher

King Strength – The predominant bio-motor attribute: integrate the three strength types using non-conflicting programing.Both physique and performance improve when measurable performance in one or more of the five bio-motor attributes improves. i.e., strength, speed, endurance, flexibility, agility. Strength is the…

Training Recovery – The Rested Effort

Marty Gallagher

This is a clever graph from the British Strength & Conditioning Research Center. While I do not embrace a lot of the conclusions I like the layout and this graph reveals the complexity of doing enough but not too much.Recovery,…

Remote Fitness Coaching – Specifics

Marty Gallagher

Ultimately, professional success in the personal training business is determined by the ability of the professional trainer to obtain tangible results for all types and kinds of paying clients and do so on a consistent and ongoing basis. When an…

Old School Training – Below Zero

Marty Gallagher

Old School Grand Maestro: Pat Casey ready to roll back and bench a pair of 200s from a stretched dead-stopMaking light weights heavy and Below Zero: One of our overarching strength strategies is the idea of “making light weights heavy.” This…

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