Sore Back When Squatting

Why You’re Sore Where You Shouldn’t Be

“I want to do squats but they hurt my back.” “Every time I do bench press, it hurts my shoulders.” Do you ever get sore somewhere that you weren’t really training the day before? Maybe your back has more delayed onset muscle soreness (DOMS) than your legs after a leg … Keep reading…

How much weight to use and reps to do | VIGOR Training

How much weight? How many reps?

Somewhere between what your ego would have you do, and your body wants to do, there’s a middle ground of enough weight to make progress, and not so much that you’re going to get hurt. As long as you work within the boundaries I set in whichever VIGOR Training program … Keep reading…

Tempo Tom Nikkola

What is the purpose of tempo in your training?

In terms of your training, I believe tempo is one of the most important concepts you need to wrap your head around. Tempo is the speed with which you move the bar, dumbbells, plates, or your body during a repetition. Tempo: Tempo measures the speed of your repetition in four parts: … Keep reading…

VIGOR Training ACFT Training Proram | Tom Nikkola

Free ACFT Plan for the Army Combat Fitness Test

Are you looking to crush the Army Combat Fitness Test (ACFT) with confidence? Look no further! This comprehensive, free 12-week ACFT program provides an easy-to-follow roadmap designed to help you achieve your best performance. Whether you’re a seasoned soldier or a beginner, our Free ACFT Training Program has you covered. … Keep reading…

Blood Flow Restriction Training | Tom Nikkola

Blood Flow Restriction Training: What Is It? How Does It Work?

Blood flow restriction training (BFR), also known as occlusion training or KAATSU, might sound like some sort of hardcore training method reserved only for meatheads and serious athletes, but that’s hardly the case. BFR could be the perfect addition to a training plan for weekend warriors, a way to help … Keep reading…

5 Common Weight Training Mistakes You Might Be Making | Tom Nikkola

5 Common Weight Training Mistakes You Might Be Making

Weight training has a way of mimicking life, which is why the lessons learned in VIGOR Training are as practical outside the gym as they are inside it. And just like life, the shortcuts or easy options rarely produce long-lasting results. The following are the five most common mistakes people … Keep reading…