Training tips

For years, the fitness industry has been driven by performance, competition, and pushing limits. But as more people shift their focus towards long-term health, a new question is emerging: how should we train to stay healthy, capable, and independent for decades to come? This blog explores the concept of training for longevity and what the latest research suggests is the most effective approach.

Setbacks can happen to anyone, regardless of fitness level or experience. The challenge isn't just regaining physical capacity; it's rebuilding the confidence that comes with it. In this blog, Justin Cotler shares his journey back from a severe colitis flare and the lessons he learned about patience, trust, and starting over.

Growth rarely happens when everything feels comfortable. Whether it's a competition, a new skill, or an entirely different sport, some opportunities force you to embrace uncertainty and test yourself in new ways. In this blog, Jake Douglas shares why he decided to step into the boxing ring and what the experience is already teaching him.

It's easy to measure success by whether we hit a goal. But sometimes the most valuable part of pursuing a challenge isn't the final result; it's the habits and routines we build along the way. This blog explores how a simple step goal became a lesson in consistency, resilience, and the true value of the process.

Comparison is unavoidable in a competitive sport like CrossFit®. Leaderboards, competitions, and social media make it easy to measure yourself against other athletes. The challenge is knowing when comparison helps you improve and when it distracts you from the work that actually matters. This blog explores how to use comparison as a tool for growth without letting it derail your own journey.

When most people think about core work, they think about sit-ups. In Olympic Weightlifting, the core means something much bigger. It is the entire system that transfers force from the floor to the barbell, keeps positions intact under heavy load, and protects the spine when it matters most. Coach Aimee breaks down exactly why trunk strength is so important for weightlifters, as well as the three exercises she would choose above all else.

You’ve heard of CrossFit®, but you're not sure what it is. This guide breaks down the basics, from workout styles to training methods, so you can decide if it’s right for you.

Coach Josh Godinez of HWPO Training breaks down what to expect, how to prepare and his top tips for taking on this legendary workout in honor of LT. Michael Murphy.

Rowing isn’t just about crushing 5K times, it’s a powerful tool for developing strength, endurance, and technique. Whether you're chasing CrossFit® performance, HYROX readiness, or general fitness, learning to row well can unlock serious progress. Here's why the row erg deserves a regular spot in your training.

Mat Fraser hit the floor for Open 25.3 alongside the HWPO GYM VT crew - Sammy Moniz, our coaches, and a fired-up community of HARD WORKERS. From big lifts to bigger stories, this one brought the energy.

Training advice is everywhere: conflicting opinions, complex systems, and endless chatter. But progress doesn’t have to be complicated. Read Coach Jake’s blog to discover what principles can make a difference to your training schedule.

With so much health advice out there, it’s easy to feel stuck. But real wellness comes from simple, consistent habits. In our MOVE 25 challenge, thousands focused on five key practices—now, we’re sharing them with you. No stress, no cost—just small steps for big impact. Let’s dive in!

When two CrossFit® legends get together, it’s more than just a workout; it’s a moment. Join Mat Fraser and Pat Vellner as they reconnect at HWPO GYM VT, trading stories, throwing down sets, and giving you a glimpse into the camaraderie, competition, and grit that defined their time on the floor.

Scott Stallings is on a mission, not just to win but to grow. As HWPO GOLF Head Coach and 3x PGA Tour winner, this vlog blog follows his daily grind as he trains, parents and pushes for a comeback built on consistency, resilience, and HARD WORK.

Many kids are encouraged to specialize in one sport early, but is that the best path? Playing multiple sports builds stronger, more resilient athletes while keeping the game fun. Here’s why variety matters.

HWPO Social Media Manager Lacey reflects on her transformation from avoiding the gym to competing in the CrossFit Open, highlighting the power of perseverance and community.

Sleep is key to recovery, strength, and focus. Read Coach Aimee’s blog to prioritize quality rest to boost performance, avoid injury, and improve mental resilience.

EMOM workouts are a game-changer in functional fitness, offering structure, intensity, and versatility. Whether you’re chasing strength, skill, or endurance, this training style keeps you accountable and pushes your limits. Here’s how to make the most of it.

HYROX is the fitness race taking over the functional fitness world. Combining running and strength challenges, it’s designed for all levels. Here’s what to expect and how to prepare.

Has your heart ever raced before a big moment? Whether in competition, a high-stakes meeting, or trying to sleep - you’ve felt the power of your breath. Controlled breathing isn’t just a trend; it’s a proven tool for reducing stress, sharpening focus, and improving recovery. Here’s how top performers use it, and how you can too.

How many days a week should you work out? The answer isn’t one-size-fits-all. While some thrive on daily training, others see great results with just 3-4 sessions per week. The key lies in balancing training volume, recovery, and your lifestyle. In this blog, we’ll break down the minimum effective dose, how to optimize your schedule, and why a realistic approach beats an "ideal" one every time.

Mat Fraser just powered through a brutal 40-minute EMOM, and as always, he made it look effortless. In this video, Mat breaks down why he loves this training style, how it’s shaped his approach to competition, and what went down when he stepped into the world of HYROX for the first time.

Are you thinking about redoing a CrossFit Open or online qualifier workout? Learn how to assess your performance objectively, use video analysis, and time your redo strategically to maximize your results.

Mat Fraser is stepping outside his comfort zone for his first-ever HYROX race. With the HWPO crew in full force, Vegas became a battleground for endurance, strength, and strategy. Watch how it all went down.

Boost your weightlifting performance outside the gym with better recovery, mindset, and learning. Optimize sleep, nutrition, and mental training.

Balancing your training routine with daily life is essential for long-term success. Learn how to prevent burnout, stay consistent, and enjoy sustainable progress.

Every athlete has a unique approach to coaching - some prefer full autonomy, while others rely heavily on guidance. Understanding where you sit on this spectrum can help you train smarter, make better decisions, and reach your full potential.

Learn from Coach Jake as he explains the key differences between working out and training, helping you decide which approach best suits your goals.

This blog explores the role of assistance exercises in Olympic Weightlifting, highlighting how they improve strength, technique, and recovery while preventing injuries. Learn why these exercises are essential for enhancing snatch and clean and jerk performance.

Discover why training at 90% effort can deliver the same results as 100% while improving recovery and long-term progress. Learn the benefits of smarter training and how to balance intensity for peak performance.

This blog explores the importance of deload weeks in training, highlighting their role in recovery, injury prevention, and mental reset. Learn when to schedule a deload, what to do during the week, and how it supports long-term performance.

Unsure about your competitive season? Discover tips to stay motivated, improve your skills, and set goals during uncertainty. Plan your best year yet!

Discover how programming has evolved over time and how HWPO Training creates challenging, balanced, and fun workouts to drive progress and lasting fitness success.

Celebrate an incredible year with HWPO Training! From smashing PRs to global events, new programs, and giving back, 2024 was one for the books. Join us as we look back and gear up for 2025.

Coach Sam invites you to grow, evolve and build on the foundation of who you are in 2025 and not focus on achieving perfection.

Coach Justin shares his thoughts on how exercise is not a singular activity but a lifestyle change which can affect the rest of your life positively.

Recap our time in Aberdeen, Scotland for this year’s Rogue International in our newest vlog.

Join HWPO Social Media Manager, Lacey Reynish, as she shares her journey from being a self-proclaimed non-runner to completing a 5K. From overcoming doubts and physical struggles to discovering newfound strength, this blog highlights the power of persistence and the rewards of stepping out of your comfort zone.

The Stratton Community Foundation is dedicated to improving the lives of children and families in southern Vermont by overcoming barriers to health, safety, and education. We’re honored to partner with them for our December HWPO GIVE campaign.

In our latest vlog, Mat has just landed after traveling overseas and hits a HWPO MOVE workout. Tune in to see how it went.

Coach Aimee explores how Olympic Weightlifting boosts athletic performance far beyond barbell skills. From CrossFit® to everyday strength, learn how Olympic lifts build explosive power, coordination, and resilience for all athletes, with insights from HWPO Training coaches, Mat Fraser, and HARD WORKING community members.

For 100+ days, Coach Jake has made daily movement a non-negotiable part of his routine, finding that consistency can bring more results than motivation alone. Read his story of commitment and growth and insights into the powerful impact of a daily movement habit.

Join Coach Josh and Dr. Jason Larocque to learn about building mental resilience, the importance of mentorship, and the impact of fitness on well-being. Tune in for valuable insights on men's mental and physical health!

Discover why focusing solely on metcons may not be the smartest way to train for CrossFit®. Learn how varied training approaches, like those of elite athletes, can build strength, technique, and endurance, maximizing your metcon performance when it matters most.

Learn how to effectively scale challenging movements such as muscle-ups, handstands, and double unders in your workouts. Justin Sweeney’s guide breaks down strategies for skill development, efficient modifications, and the importance of variety to improve your fitness safely.

Coach Sam helps you stay on track with your nutrition goals this holiday season with simple, realistic tips. From setting manageable goals to practising mindful indulgence, learn how to enjoy holiday meals and treats while maintaining balance. Whether you're focused on weight loss, muscle gain, or maintaining progress, these strategies will help you navigate the festive season without stress.

The HWPO Training team took things to Australia in October for the '24 Down Under Championship.

Ready for part 2 of Mat answers all? Catch our latest vlog on YouTube to get the answers to some of YOUR questions.

Coach Ste explores the five 'lifestyle gears,' showing how adjusting your commitment to nutrition, training, and recovery can help you stay balanced and on track.

Coach Michele explores the essential skill of learning agility for coaches and how it drives growth and adaptability. Learn how to practice this skill through real-life experiences, embrace feedback, and improve your coaching confidence with practical tips and mindset shifts.

Coach Justin looks into his career in both golf and CrossFit® to compare how training differs between the two. He discusses how drawing comparisons and adapting the training to better ourselves both on the course and in the gym can be simple and effective.

See how a casual get-together with the boys has become a favorite day of the week for everyone involved.

Coach Aimee draws and her experience and looks to her HWPO LIFT community to highlight her FIVE most important things to know when starting a new Olympic Weightlifiting program.

Forging Youth Resilience (FYR) is a nonprofit that provides fitness, nutrition education, and mentorship to under-resourced youth, helping them build physical and mental strength, resilience, and confidence. We’re honored to support them as our HWPO GIVE - October partner and help raise additional funds for them through running the TCS New York City Marathon.