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.
Why VO₂ Max Might Be the Most Important Number in Fitness
)When people talk about fitness, the focus often falls on strength, speed, or body composition. While those are important, one of the most powerful indicators of long-term health and performance is something less obvious: VO₂ max. VO₂ max stands for maximal volume of...
Why Doing Nothing Might Be the Most Important Part of Your Training
When it comes to training, there’s one piece of the puzzle that almost everyone overlooks: rest. Not the kind of rest where you skip the gym, but the kind that happens between sets—the minutes you spend catching your breath, maybe checking the clock, maybe feeling...
Beyond the Brand: Getting Back to Real Fitness
With more than 30 years in the fitness, strength, and conditioning industry, I’ve seen countless trends come and go. Some have been valuable, lasting additions to the field, while others were nothing more than passing fads—or worse, gimmicks designed to make a quick...
Measure What Matters: Inside Our Fitness Assessment Process At Black Flag
At Black Flag Strength & Conditioning, we believe your training should be intentional, measurable, and always connected to a bigger picture: your long-term health, performance, and quality of life. That’s why we’ve implemented an Assessment Week—a focused period...
Building Fitness That Lasts A Lifetime
When designing programs for the general fitness athlete—especially those who attend group classes consistently—it’s essential to critically examine not just how but why you structure your programming the way you do. On the surface, it might seem straightforward: write...
Becoming A Stronger Human, One Limb At A Time
In strength training, most of us default to the classics—squats, deadlifts, bench press—big bilateral lifts that hit multiple muscle groups and move serious weight. And for good reason: they’re incredibly effective for developing overall strength. But if your goal is...