OUR BLOG
The Black Flag Athletics Blog is a ever-growing collection of our staff’s knowledge and wisdom. One of our reasons for being that we get to educate all walks of life. Head below to get a sample of what our coaches are talking about and let us know what you think by leaving us a note in the blog post’s comment section.
Rotational Training — The Missing Link in Strength & Performance
How Rotational Power, Force Transfer, and Deceleration Training Build Stronger, Faster, More Resilient Athletes In strength and conditioning, most training still happens in straight lines — squat, hinge, press, sprint. Those patterns are essential, but they don’t tell...
Training With Purpose: The Black Flag Way
What We Believe at Black Flag Athletics At Black Flag Athletics, we believe training should be purposeful, balanced, and built for the long term. Fitness is not just about what you do today. It’s about creating a system that develops strength, endurance, mobility, and...
You’re Not Just Training Muscles — You’re Training Force Pathways
BFSC Coach Cierra Bloom How the body organizes force — and why pain shows up when it breaks down Introduction + Why the Joints Are Picking Up the Bill It usually starts small. A shoulder pinch at the bottom of a press. A low-back tweak that “goes away once I’m warm.”...
The Underrated Power of Power & Speed Training for Healthy Aging
As we age, most people know they should stay active, maintain muscle, and keep their heart healthy. But one element of fitness is often overlooked—and it may be one of the most important for longevity, independence, and overall wellness: power and speed training....
Why Random Workouts Don’t Work—And How to Train for Maximum Impact
At Black Flag Strength & Conditioning, our focus isn’t just on training—it’s on craftsmanship. We’re shaping stronger, smarter, more resilient members with a philosophy grounded in science, sharpened through decades of coaching, and fine-tuned through real-world...
The Science-Backed Benefits of Warming Up Before Lifting Weights
By: Todd Lewarchik, Clerx-Move.com Setting the Stage Before diving into a heavy squat session or pushing a new PR, most lifters instinctively start with some kind of warm-up — but does it actually matter? According to current research, yes — a well-structured...