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The vertical jump is the ultimate demonstration of absolute raw power. From the NBA to football and even hockey, it is the measuring stick for an athlete’s explosive ability. While jumping drills are
Building a home gym doesn’t require a commercial budget or thousands of square feet. With the right strategy, you can create a high-performance space that
When your program calls for “3 sets of 8,” do you have to keep the same weight across every set? If your first set feels
Most “30-day transformations” are built on extreme measures; drastic calorie cuts and hours of daily cardio that are impossible to maintain. At Citizen Athletics, we
Have you ever tried to sprint for a bus or jump for a ball only to realize you’ve lost that “pop” in your step? It’s
Resistance bands are one of the most versatile and cost-effective tools for training at home. Whether you are traveling, stuck without a gym, or just
No Gym? No Problem: How to Use Household Items for At-Home Workouts Missing the gym can be frustrating, especially when you’re used to having a
When it comes to building a powerful upper body, vertical pulling movements are non-negotiable. But the age-old debate remains: Chin-up vs. Pull-up. Which one should you be
Most people get their muscle-building advice from the biggest guy in the gym or a flashy fitness magazine. While experience is valuable, it often relies
In the world of strength training, few exercises are as controversial as the upright row. In some circles, it’s a staple for building massive delts
Whether you are a new trainee or an experienced lifter, one of the most common questions in the gym is: “How long should I actually
The Science Based Total Body Dynamic Warm-Up: Get Ready to Perform Most people treat the warm-up as an afterthought; something to be rushed through or
What is the “butt wink”? If you’ve spent any time in the lifting community, you’ve likely heard this term whispered with a mix of fear
In the world of strength training, few pieces of equipment spark as much debate as the lifting belt. Walk into any gym and you’ll see
The deadlift is arguably the king of all exercises. It’s a fundamental hip-hinge movement that strengthens your back, builds your posterior chain, and has massive
Overhead pressing is one of the absolute best ways to build a set of strong, desirable shoulders. While movements like push-ups and bench presses are
How would you feel if we told you that you’d have ‘perfect mobility’ when you woke up tomorrow? What would that look like for you?
KEEP THE MAIN THING, THE MAIN THING. Training blocks, building blocks, lovers locks, who the hell knows anymore. The basics of programming, periodization, and quality
As health-conscious individuals, we all know that resistance training is an important aspect of health, longevity and athletic performance. But, the rise of terminology perfectionists
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