Workouts, Happenings, and Updates at THE PROTOCOL STREGTH & CONDITIONING, LLC

You may be looking at the subject line and thinking to yourself, “What does this have anything to do with training?” I swear I’ll get

The vast majority of people who begin their gym-going journey usually have one main goal… losing weight. And I get it… according to the CDC,

They say getting old isn’t for sissies, but it sure beats the other option. Today’s post is a quick (but very important) life-lesson I’ve learned

There certainly has been a lot of press on the latest weight loss “wonder” drugs lately. Diet/weight loss is normally a topic I stay out

By: Jerry Trubman, Owner and Founder This week’s installment of Coach’s Corner focuses on the most important thing to do before starting any exercise… proper

By: Jerry Trubman, Owner and Founder Last weekend two of our instructors, Coach Kelli and Coach Doug, attended the StrongFirst SFG Level 1 kettlebell certification.

🏋️ Master the Kettlebell Swing Basics: Your Ultimate Guide to Proper Form and Technique! 🏋️ In this comprehensive tutorial, we’ll dive into the fundamentals of

This post was written in Janauary… AKA, the ‘New year’s resolution/start a crazy unsustainable workout plan’ time of year. If you’re over the age of

I’ve been blogging since 2010. My posts are considered to be ‘long-format’… meaning the average post is more than 2000 words. I’ve been criticized by

The secret weapons I use personally on a DAILY basis… When I began my fitness journey, I was told that I NEEDED supplements. I fell

One of the most frequently asked questions in my line of work are in regards to diet. I must confess, it’s not my favorite topic.

The Push-up is a simple exercise anyone can do just about anywhere! And, a properly-executed pushup is WAY more than just a great upper-body exercise.

Last month my wife and I had an awesome vacation. Much of the time was spent floating around in the middle of the ocean completely

  You’ll have to excuse me, I might spend a little too much time cooped up in my 4 walls and things tend to slip

Sometimes great life lessons can come from odd places. In today’s post, I’d like to share one with you. Since our kids are grown and

By: Jerry Trubman, Owner and Founder   The title of today’s post is a quote from Thomas Sowell, an African-American author, economist, and social theorist.

The Biggest Secret… There Is No Secret   This post was written in early February of 2023.   We have just gotten through dealing with

By: Jerry Trubman, Owner and Founder   If you’re a homeowner (or business owner), at some point you’ve needed to hire a contractor. There’s a

Today’s post is the grand finale of a 5-part series (click here to read the previous posts). Here’s a quick recap: Master instructor Mark Reifkind

Toay’s post is part 3 of a 5-part series (click here if you missed part 1, and here if you missed part 2). Here’s a

Today’s post is part 2 of a 5-part series (click here if you missed part 1). Here’s a quick recap: Master instructor Mark Reifkind recently

By: Jerry Trubman, Owner and Founder Today’s post is part one of a 5-part series. It was recently announced that one of my longtime friends

By: Jerry Trubman, Owner and Founder A long-time mentor of mine, Sergio Giardini used to always say, “I know a lot of people who go

The Protocol Turns 12! Coach Jerry shares his thoughts on hiring coaches, snarky gym shirts, and why he doesn’t give a crap about training elite

By: Jerry Trubman, Owner and Founder I’m writing this in June of 2022. After almost two and a half years of successful avoidance, the double

By: Jerry Trubman, Owner and Founder Today’s post fits into the category of, “Things I didn’t want to talk about, but spent WAY too much

By: Jerry Trubman, Owner and Founder Today I’d like to walk you step-by-step through the process of getting started in a fitness program. This is

By: Jerry Trubman, Owner and Founder Today’s topic comes from a podcast I enjoy listening to called Barbell Logic. It made me think about what

By: Jerry Trubman, Owner and Founder This is not a re-post! You keep asking, so periodically Marie and I rewrite posts detailing what a typical

By: Jerry Trubman, Owner and Founder In case you missed part 1, you can check it out by clicking here. For this next installment, I’d