Best 15 Fitness Articles of 2010

Wow, 1 more year in the books!  This time last year I was heading to the hospital with my wife for the birth of our son, Logan.  On Synergy I was doing everything I could to hit 1,000 youtube subscribers and finish Bull Strength Conditioning.   Right at the end of the year I gave away a couple copies a month before the release in the “It is Better To Give Than Receive” post!

It was a good GREAT year.  Here is a little summary:

  • Bull Strength Conditioning was released in Feb.
  • In the same month we expanded our gym to a place 8 TIMES our size!
  • We released, Bull Strength Football Prep, 6 Weeks of Speed, and Inseason Training Templates.
  • A remake of Garage Gym Empire landed in the hands of hundreds of serious strength trainers.
  • Over 100 articles were added to
  • We were featured on amazing strength training sites and in Men’s Fitness Magazine.

But for my big goal of 2009 (hit those 1,000 youtube subscribers) WE KILLED IT!  It took from March of 2006 until 2009 to get those first 1,000 subscribers.  BUT this year alone we added another 3,500 and 1.3 million MORE views. 

Each week we grow bigger and bigger and a lot of quality articles get pushed to the back burner.  Here is my Top 15 (in no particular order).  Pick a few, read them, and share them with your friends!

Top 15 Synergy Articles From 2010

15.  Three articles everyone should read on periodization:  Max Effort Method Explained, Repetition Effort Method Explainedand Dynamic Effort Method Explained.

14.  The Truth About Weakness.  I get all fired up about strength vs skill training.

13.  How to Do Renegade Get Ups.  An exercise coming out in our new core training DVD and will require amazing strength to perform.

12.  Increase Strength With A Plastic Bottle.  A unique tip on how to improve muscle recovery and increase your lifts.

11.  Step by Step Major Exercise Progression.  Want to bench and squat?  make sure you can do these first!

10.  Max Speed vs Acceleration.  Do athletes ever REALLY reach max speed?  Check it out.  

9.  The Dirty Dozen Workout.  This style of conditioning has been pushing people past their limits since our Sept article.

8.  Building The Ultimate Athlete: MMA Conditioning.   Misconceptions, best practices, and an example workout video are all provided!

7.  30 Seconds to Perfect Chin Ups.  Have 30 seconds to learn 3 tips to perform chin ups correctly?  Check out this August video.

6.  Quitters are Soon Forgotten.  My thoughts on quitters and respect.  

5.  23 Homemade TRX / Blast Strap Exercises.  I’ll show you how to make this awesome training tool and then 23 exercises on how to use it!

4.  Importance of Muscle Recovery.  Tips to fix your muscles after a hard workout.  Sad part about this article is my hinting at the release of our new Recovery manual in Sept….Well I finished it in July and have never released it…more on that in a few weeks.

3.  Grapplefit vs Synergy Challenge Series.  MMA trainer Barry Gibson and I went toe to toe in this workout series with the readers being the voters!  Check out our training videos.

2.  Postactivation Potentiation (PAP).  Real catchy title huh?  This is important for anyone that trains to understand inside out.

1. The Truth About Functional Training.  I know this comes from 2009, but I have gone back and updated it with more research and explanations.  If you hear someone throw out the term “functional” training, you better know what it is!!!!

Honorable Mention:  Plank Rows and Prowler Suicides (we introduce the fitness community to our plank row series).


IN THE COMMENTS, please let me know what you want covered next!  I like to poll the readers a few times a year to get an idea of what you want to know.  I’ll make sure to cover it BUT ONLY IF YOU let me know what it is with a comment! 

I know 2010 isn’t over year (expect one full workout video from me this upcoming week), but I wish you and your families and AMAZING holiday and 2011.

- Joe Hashey, CSCS -

PS.  I also want to hear about your fitness accomplishments from 2010.  If you don’t have any article requests please comment with some of your achievements!!!!!

PPS.  This list is all Synergy articles, but I wanted to take a second and thank all the trainers out there sharing their information with the world!  I have learned so much from all of you.

Synergy Facebook Comments


  • jhashey

    Reply Reply December 22, 2010

    [New Post] Best 15 Fitness Articles of 2010 – via #twitoaster

  • George

    Reply Reply December 22, 2010

    I had the BEST muscle building year of my life. I bought your Bull Strength Conditioning which took me from a overweight, slow, bad football player, to the #5 lineman in the whole state!!!!! Took my bench from 210 to 310, and my squat from 300 to 450. I also added 57.3 pounds of lean solid muscle with work! Thankyou for everything Joe, I could not have done this without you.

    • Admin: Joe Hashey, CSCS

      Reply Reply December 22, 2010

      Damn George those are awesome results! You must have really dedicated yourself and dominated! It is awesome to hear about your success, thanks for sharing!


  • Barry Gibson

    Reply Reply December 22, 2010

    It was an awesome year for me too Joe and you were a big help man!!! Roll on 2011!!! My little girl was born in January too (number 3) so it’s been cool all year!! All the best my friend!!

    • Admin: Joe Hashey, CSCS

      Reply Reply December 22, 2010

      Barry – you really helped us big time this year! Much success to you and your boys at grapplefit.


  • Corey Gualandi

    Reply Reply December 22, 2010

    Hey Joe,
    I love all of your training sessions that you make and all of your workouts and such. However, I was wondering something. I am not a big vanity person, but I do like when my arms are bulging after a good arm workout. So, my question is this; How should I incorporate arms in to these awesome workouts of yours? Like I said, I am far from being a vain body-builder, but as an athlete, I feel like a good looking pair of arms are quite intimidating. I would appreciate ANY information you could throw my way.

    Corey Gualandi

    • Admin: Joe Hashey, CSCS

      Reply Reply December 22, 2010

      Thanks Corey, I really appreciate the comment and the email you sent! I’ll see if I can get something out for “the pump” soon!


  • John

    Reply Reply December 23, 2010

    Joe you have put out some AMAZING content this year! Keep up the good work man!

    Happy Holidays and keeping kicking A$$!

    I had an Awesome time visiting you guys! I definitely be in touch.

    Coach Gaglione

  • Randy

    Reply Reply December 27, 2010

    Hey Joe,
    Great stuff on your Synergy Athletics and the Youtube Channel! I am really glad I stumbled upon it. I enjoy seeing the new workouts and the technical articles explaining the principles behind them. Keep up the great work and may 2011 bring you more success and recognition.


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