by BlackFlagAthletics | Nov 16, 2025 | BFA Blog
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...
by BlackFlagAthletics | Nov 2, 2025 | BFA Blog
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...
by BlackFlagAthletics | Oct 5, 2025 | BFA Blog
As the years stack up in my career as a physical preparation coach, I’ve become increasingly convinced of one thing: the most effective way to build strong, resilient humans is to train them to move like athletes. That means more than just lifting heavy or chasing...
by BlackFlagAthletics | Sep 28, 2025 | BFA Blog
The fitness world is full of crazy concepts and confusing theories — each one chasing clicks, likes, and followers. Every time you scroll through social media, there’s a new “game-changing” exercise or influencer promising that one weird movement will change...
by BlackFlagAthletics | Sep 13, 2025 | BFA Blog
We all know exercise is good for us—but research shows that pushing harder through high intensity intervals offers benefits that go far beyond just getting in shape. These advantages touch every part of our lives: how long we live, how clearly we think, and even how...
by BlackFlagAthletics | Aug 31, 2025 | BFA Blog
)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...
