Fitness Success Secrets: Secret Techniques From Elite Athletes

Everybody, including celebrity athletes, has secrets. No, I’m not referring to scandalous dirt or shocking rumors about people in the fitness industry! (Let’s leave that to reality TV, shall we?) I’m talking about a hidden cache of secrets which athletes keep hush-hush about how they look the way they do, where their strength comes from, or the secret sauce to their training.

Ever wonder about the close-kept training or eating methods of your favorite athletes and fitness models? Top athletes may hold these tips—which take years of crafting and honing—near and dear to their hearts, but Cellucor’s ripped warriors peel back the curtain a little to let you peek into their methods for top physical and mental performance. (Just promise that you won’t share a single word or a piano may mysteriously fall out of the sky.)

Heed the words of elite athletes Karina Baymiller, Colton Leonard, Jen Jewell, and Craig Capurso. Their secrets can make you stronger.

Karina Baymiller
Her Secret

I secretly enjoy conditioning! If you know anything about me, you know that I love lifting heavy more than anything, but what you don’t know is that I love conditioning work just as much.

I talk a lot of crap about cardio, and it’s true, you wouldn’t catch me dead on an elliptical or doing low-intensity, steady-state. But when it comes to cardio work that gets my heart pumping like crazy, I’m obsessed. Maybe it’s the adrenaline junkie in me, but I can’t get enough of sprints, barbell complexes, jump rope, plyometrics, kettlebell work, and even some short distance (2-3 mile) running.

I do conditioning work 2-3 times per week and give it major credit for helping me stay in shape all year long … Just don’t tell anyone! Winky face.

I secretly enjoy conditioning! I talk a lot of crap about cardio, but when it comes to cardio work that gets my heart pumping like crazy, I’m obsessed.

Colton Leonard
His Secret

My secret? Use heavy weight and high reps to challenge your mental and physical strength, and take your training to the next level. One thing I have always incorporated as part of my strength program is repetition workouts. In strongman, not only do you need to possess the power to perform a lift at maximum intensity, but you often find that you need to do so repeatedly.

7 Strongman Lifts For The Non-strongman

You don’t need to be a strongman competitor to use the lifts! These strongman moves and their variations can help you achieve your goals!

For instance, we don’t just load an Atlas stone; we have to load them either for maximum reps under time, or, at minimum, a five-stone series. You often find deadlift events in strongman, which also require you to perform a maximum number of reps under time. These events led me to start incorporating this type of lifting into my training.

Several times each month, I pick a lift or movement commonly found in competition. After warming up, I complete one all-out set with as many reps as possible. This type of training not only contributes to overall strength, size, and conditioning, but will test your mental fortitude as you approach failure and your body starts to scream for you to stop.

Here’s the real trick: 2-3 times each month, pick a major movement, set the weight at approximately 70-75 percent of your max and, after properly warming up, perform one set of as many repetitions as you safely can in 60-90 seconds. Choose from these exercises to test your guts: deadlift, squat, clean and press, or T-bar row.

Write down your max reps and test yourself again down the road to track your progress. If this set does not leave you crawling away in pain and agony, you weren’t trying hard enough!

Jen Jewell
Her Secret

Of all the fitness tips, diet tricks, and booty-sculpting workouts out there, my ultimate fitness secret is simple: Stop comparing yourself to others! Instead, constantly work on becoming your fittest and healthiest self. I always say that I’m a work in progress, en route to becoming my best self. Having adopted that mindset has been incredibly beneficial to my health, outlook, and self-confidence over the past couple of years.

Sure, at first glance, it’s easier said than done. With the onslaught of bikini-clad or underwear “selfies” that have seemingly taken over fitness social media, the physiques of others are right in your face when you log on to Facebook, Instagram, and so on. (It’s a bikini booty free-for-all on my Facebook newsfeed!) While some of these posts from fit individuals can be inspiring and motivating, these types of updates are not always that simple.

Seeing others’ progress, cellulite-free legs and buns, and solid six-pack abs can begin to take a toll on your own self-esteem. Inevitably, they compel you to constantly compare yourself to others and how your progress or fitness stacks up against theirs.

The moment I stopped comparing myself to others and focused on my own journey was pretty darn liberating. Charting your own progress from day one—whatever level of fitness your day one may be—and using that as your measuring stick can be extremely motivating. We are all in the gym working hard to set new personal records. Why not maintain that mindset when it comes to progress in your physique, as well?

Admire the physiques and hard work of your favorite “fitspos,” but always keep in mind that the reflection in the mirror is your real competition. Be in competition with yourself, striving to become better each and every day. That is the true secret!

Craig Capurso
His Secret

When I’m trying to manipulate water for shoots, I take full advantage of infrared saunas. An infrared sauna is an effective tool for detoxifying the body and an aid for shedding excess subcutaneous water, yet few people utilize it. While traditional saunas help with water loss, the added benefit of infrared light penetrates the body tissue to help excrete toxins and bring out your musculature.

This has been a trick that I’ve used to come dialed into photo shoots and contests for years. It really makes a difference!

Infrared light penetrates the body tissue to help excrete toxins and bring out
your musculature.

The Secret Is Out

Embrace the valuable information that contributes to these athletes’ success and see how it could fit into your own life and goals. Have you got a secret method few people know about? Tell us in the comments below … unless you’d rather keep it secret.


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Start Small To Lift Big: How To Master 4 Fundamental Exercises

It’s easy to look at complex movements like dribbling a soccer ball, throwing a baseball, or handling a hockey puck and see how that took years to perfect. Athletes rehearse these movements endlessly, stick to the fundamentals, and trust that practice will improve execution in game situations. One day it finally does, but this happens over time, not overnight.

The same theory should apply to weight training. In a perfect world, we would all practice and progress safely, building the type of strength that allows us to handle heavy loads without injuries or negative compensation patterns.

Nevertheless, there’s almost always a look of befuddlement on a trainee’s face when I explain that they must first build a foundation with basic exercises. They simply don’t believe the basics will increase their arm size, build chiseled abs, or sculpt jean-busting legs. They want quick results from extreme plans like they see on television.

It sounds simple, I’ll admit, but my formula for success is this: commit to long-term training goals, and get the most out of the staple lifts like the push-up, dumbbell row, squat, and deadlift. These four are probably the most common exercises within weight training circles, and they’re included in nearly all of the programs you’ll see on this site.

Believe it or not, these exercises are enough to put you on the road to physique of your dreams, if you do them right. However, despite their popularity, they’re very technical movements that can be easy to butcher.

It’s easy to attribute technique flaws to a lack of mobility, but here’s what that excuse overlooks: Most exercises are corrective in nature and relatively easy to master, provided you take the time to progress through them and learn them properly.

Let’s go upstream and solve these problems before they start! Here’s what I see going wrong with the way most people perform the four fundamental lifts, and how you can perform them to get the most bang for your buck in the gym.

Exercise 1

Many push-up issues start when people focus on what muscle groups the push-up “works.” If you’re thinking all about chest, arms, and shoulders, you’ll forget to keep the rest of the body tense and stable. This should be a full-body lift!

Make sure your hips and shoulders are lined up your arms and are in the best position to develop true pressing strength. This will help you build the most force at the bottom push-up position.

Push-Up Fixes
Watch The Video – 02:06

Push-up coaching points
  • Squeeze your glutes and abs to lock your hips to your core.
  • Keep your arm tight to the armpits.
  • Hit the ground with your chest before your head.

Exercise 2

Most issues dumbbell rows happen when the spine is held in a flexed and rounded-back position, rather than a neutral position. Improper spine positioning causes the shoulder blade to move up instead of down when the upper back is rounded, which forces the upper traps to work instead of the lats.

Focus on keeping a long, tight spine during the movement, and you should feel the burn directly below your shoulder blade, into to your tailbone, and through the lats.

Breaking Down The Dumbbell Row
Watch The Video – 02:17

Dumbbell row coaching points
  • Take a wider stance than you think you need.
  • Keep the spine long and straight with the chest up.
  • Let the shoulder blade do the work. The wrist and elbow follow the shoulder.

Exercise 3

Problematic squatters generally fall into two camps: those who are stiff and tight, and those who are mobile but have trouble controlling the movement. I discussed squatting issues before in a power panel with my fellow strength training coaches, but this never-ending battle is always worth discussing.

Squatting is very technical and involves many moving parts. The best plan: Don’t jump into heavy weight too quickly. Start by doing bodyweight reps within your scope of control. Once you add weight, focus on getting comfortable at hitting depth and building a more effective range of motion.

Before you even think of going heavy, ensure that you can control the movement with your heels on the floor, hamstrings resting on your calves, and your torso positioned long and tall.

Squat Fix: Low Mobility
Watch The Video – 05:12

Squat coaching points
  • Keep your feet flat on the floor and press evenly throughout.
  • Create force through the hips to drive the movement.
  • Lean the torso forward as your hips move into the rep.
  • Keep the core tense without restricting airflow.
  • Keep the shoulders vertical over the middle of the foot.

Exercise 4

The deadlift is a skill-based movement that takes reps and consistent practice to improve. Most common deadlifting issues derive from the spine doing too much work instead of the hips, which are supposed to drive the movement. The spine should be a rigid lever that transfers force from the legs and hips up through the arms, thereby moving the weight.

Get your core and shoulders tight and keep the spine stiff to assist the movement. The deadlift isn’t easy, but once you perfect your technique, you’d better believe it can be fun to lift a heavy weight off the ground.

Deadlift Tutorial
Watch The Video – 05:23

Deadlift coaching points
  • Keep the spine straight and drive the movement from your hips.
  • Set the bar close to your shins at the start of the movement and keep the shin vertical, without positioning the knee ahead of the bar.
  • Brace your abs, squeeze your arms down tight to your ribs, and stand tall without over-extending at lockout.

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Grind To Grow: Try Your Squats And Presses With Kettlebells!

I’ll never forget the first time I squatted with a pair of 32-kg kettlebells on my chest. It felt like an elephant was sitting on me. The pressure in my gut was immense, and I could barely breathe. Afterward, my abs were almost immediately sore. I was shocked, because as a competitive weightlifter I could front squat, butt-to-ankles, more than 400 pounds. But these two 70-pound balls of iron made me feel like I was fighting for my life!

I quickly learned that kettlebells are unjustly overlooked as strength equipment; they are often only favored as endurance tools for high-rep ballistic movements like swings and snatches. They’re equally adept and providing muscular overload on slow, heavy lifts like squats and presses.

Why? It’s simple: Your body knows that to get stronger, as well as to continue burning fat, it must adapt. Heavy kettlebells give it a challenge that is uniquely difficult to overcome. Because of their odd shape, kettlebells actually make the body do more work than traditional implements such as barbells and dumbbells. Sub them out even just for a couple of movements you already do, and you may be surprised at the benefits you receive.

The Toughest Squat You’ve Never Done

The reason the double-kettlebell front squat is so much more challenging than its barbell cousin is due to leverage. Consider the rack position: With a barbell, the load rests near the top of the spine, across the collarbone and the front of the deltoids, just below the head. In this arrangement, the barbell becomes virtually one with the lifter, making it easier to move the external resistance. This allows you to move much more weight.

With a kettlebell, it’s almost the opposite. In the rack, the weight rests low, against the outside of the forearms, with the elbows pointed down rather than out. The bells try to pull your body forward and off-balance, which forces your entire midsection to reflexively contract in order to keep you from folding in half.

If you’ve been lifting—or just reading about lifting—for a few years, you’ve probably heard this same argument used as a reason to do barbell front squats rather than barbell back squats. But the truth is that the simple substitution of two kettlebells—or even just one—for a barbell means your midsection will take even more of a beating. And this has benefits beyond building core strength.

To start with, you’ll become a better squatter. Because the spine is protected due to the increased reflexive core activation from the rack, lifters can usually squat deeper with kettlebells than they would with a barbell. The difference here is one you’ll likely feel on your backside for days after the first time you try it, so consider yourself warned.

Kettlebell Exercises
Watch The Video – 0:44

Grind To Grow

The increased stability demands upon your core musculature during the front squat are also present in other slow kettlebell lifts—or “grinds,” as they’re often called. Look at the double kettlebell military press, for example: The increased demands placed upon your core mean your body has to work harder to stabilize your joints so your prime movers—the lats and delts, in the case of the press—can do their work.

The upshot, as with the front squat, is that you’ll need less weight to make all types of muscles work more efficiently—particularly the crucial stabilizer muscles around the shoulder and other joints. Efficiency, in this case, means they’ll do what they’re supposed to when they’re supposed to do it. To pick one painful example for many lifters, a strong rotator cuff stabilizes your shoulder joint so you can safely bench press. A weak or injured one, on the other hand, keeps you from benching heavy, or from doing it at all.

Double Kettlebell Military Press

I’m also of the opinion that one of the causes of what are commonly called workout “plateaus” are actually stabilizer muscles that are weak or don’t work properly. Faced with a heavy load that might damage the joint, your body intuitively protects itself by shutting down the nerve force to the bigger muscles—the prime movers—that traditionally do the work.

You may have heard similar logic used to tell you why you should train with free weights rather than with machines. Yes, it’s true: Core and joint stabilizer activation happen to a certain extent with any training tool, but both are more intense with a kettlebell, due to the increased muscular activation from the offset handle. Consider them the freest of free weights.

You Only Need One

“Resist the urge to let your stronger side set the pace. Train both sides to be relatively even with each other.”

Want to know what’s even tougher than a double-kettlebell grind? The same movement loaded unilaterally. Working one side of your body at a time, as with a single-kettlebell military press, requires your body to make all the muscles on the side opposite of the load—and especially the core musculature—contract to keep you from being pulled over sideways.

Another interesting result from training with a single-kettlebell is that you can even-out strength imbalances from side-to-side. Often, side-to-side imbalances are responsible for holding back your progress on traditional bilateral exercises like the barbell squat, deadlift, and military press. Many people find a single-kettlebell front squat to be much more challenging on the core than a double front squat. The same thing holds true for the military press.

If you find you have a strength imbalance, resist the urge to let your stronger side set the pace. Train both sides to be relatively even with each other, both in the number of reps and the amount of weight you put over your head. You may feel like you’re holding back at first, but don’t be surprised if your big barbell lifts get stronger as a result.

Grind to Burn

Strength is a worthy goal on its own, and it’s more than enough reason to try kettlebell squats and presses. But getting stronger is also essential for burning fat and getting leaner over the long term.

Think of it as a cycle. The increased muscle activation and range of motion you experience from doing deep, difficult squats and overhead presses demand that more muscles work harder than they would otherwise. When you work harder, you burn more calories. And since training the core, especially in an integrated manner while standing, makes the body stronger, you’ll be able to lift heavier and work even harder in the future—which burns even more calories. And so on …

The downside, if there is one, is that kettlebell grinds are known to leave bruises—on your ego. I think you’ll be just as surprised as I was at just how hard they make you work. But stick with them, and you’ll also be surprised by the fruits of your labor: A stronger midsection, a more powerful and defined body, and more strength you can put to good use.


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