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http://AdvancedHumanPerformance.com/

Advanced Human Performance by Dr. Joel Seedman, AHP Address: 560 Old Peachtree Road NW, Suwanee, GA (2025)

10/27/2025

Athletic Hips!! More in my FREE ebook MOVEMENT REDEFINED Fundamentals on my website at https://www.advancedhumanperformance.com/movement-redefined-fundamentals .

Go barefoot or wear barefoot shoes like Vivobarefoot (code DRJOEL25 for 25% off sale) which research shows maximizes leg activation & joint health.

Here are my awesome clients Dillon Roberts, Wade Roberts, and Umar Rasheed showing a hip flexion loaded oblique slings single leg sprinter stand.
Shoutout to fellow trainer, kinesiologist, & PhD candidate Ben Lai for coming up with this great drill.
It works the following.
1.Hip & lower body stability
2. Foot activation.
3. Glute activation of the opposite leg (down leg).
4. Core activation.
5. Oblique slings firing patterns which are key for athletes.

Note: Focus on driving the elevated leg/knee against the dumbbell as hard as possible rather than just using your arm to lift the weight. Literally let the weight rest on the leg (with slight support from the arm so it doesn’t tilt). The harder you drive against the dumbbell the more the opposite leg fire.
Also make sure the dumbbell as on the lower quad near the knee as having it too high up on the thigh makes the drill to easy. Load the lever properly.
.

10/27/2025

Speed & Power Protocol. My FREE book on my website explains all of my training methods. Download MOVEMENT REDEFINED Fundamentals to elevate your training to the next level & it’s completely FREE. Link bio.

Best shoes now 25% off with code🤑 DRJOEL25. Limited time offer. These shoes are research-proven to enhance muscle activation, joint health, & lower body mechanics.

Best shirt .

Shorts .

Here’s a great 3-part squat protocol that will help boost power, speed, & vertical jump height performance. Don’t be surprised if it also boosts your squat strength & leg growth.
Note: use narrow stance on all 3 phases to mimic jumping.

The protocol.

Part 1: Perform 2-3 heavy partials 40-70 deg knee flexion (quarter squats) from deadstop pins in a squat rack. These will trigger high levels of post activation potentiation due to the heavy loads while also priming the CNS as the subsequent exercises will feel unusually light due to the supramaximal loading. Think of it as tricking your CNS while forcing the lifter to use max power & force on the top portion of the squat which is key for power. Rest 2-3 minutes or as long as necessary to allow fatigue to dissipate then move to part 2.

Part 2: Reduce the load 20-40% & perform 1 perfect 90 degree eccentric isometrics squat with a 10 second hold at 90 degree joint angles (which is quite a bit above parallel due to tibial inclination. 90 deg will occur even higher above parallel here because the narrow stance which creates even greater tibial lean. This squat will help groove the perfect motor program involved for jumping as the squat should be nearly identical to your jump. The high levels of activation at 90 deg will also ensure your body is prepared to accelerate & decelerate with max efficiency on the subsequent set of jumps. Rest 2-3 min then do part 3.

Part 3: Use 50-75% of your bodyweight & perform 3-4 jump squats using either a trap bar, kettlebells, or dumbbells. Emphasize technique, power, & force absorption at impact. Rest 3-5 min then repeat this circuit for a total of 2-3 rounds once per week.

10/26/2025

Try this standing pullover triceps extension with rotation as I show here. Not only is it a great lat, triceps, and core exercise but it's very therapeutic on the spine, shoulders, and elbows. It's also great for overhead mobility & T-spine mobility

More in my FREE ebook at https://www.advancedhumanperformance.com/movement-redefined-fundamentals

Best shoes Vivobarefoot code DRJOEL25 for 25% off at https://www.vivobarefoot.com/

10/25/2025

Chest Day!! 15 Chest Presses for Bigger Pecs & Stronger Bench!! More about these methods in my FREE ebook MOVEMENT REDEFINED Fundamentals link at https://www.advancedhumanperformance.com/movement-redefined-fundamentals .

Here’s pro football athlete Miles Fox on 15 of our favorite chest press variations for athletes.

Also make sure to check out our latest episode on the Right Angle Podcast on YouTube where I interview Miles Fox alongside co-host Jonathan Moore. https://youtu.be/mEHAnGF7vjo .

Miles discusses how the 90 degree methods has helped his body perform to the highest level while maximizing strength & overcoming injuries. We also talk spiritual topics & much more in one of my favorite podcast interviews.

These 15 Chest presses are not only joint friendly but also very effective for building functional strength, muscle mass, explosive power, & motor control.

1.Chinese Plank Bench Press.
2. Javelin Single Arm Barbell Bench Press
3. BOSU Ball Bench Press Weck Method.
4. Eccentric Overload Plate Loaded Single Arm Dumbbell Chest Press.
5. Single Leg Sprinter Chinese Plank Bench Press.
6. Dumbbell Band Resisted Chest Press.
7. Cambered Bar Bench Press. Bar from RepFitness.
8. Band Assisted Floor Press.
9. Bamboo Bar Hanging Band Bench Press. Bands from PurePTSupply.
10. Fat Bar Floor Press. Fat Bar from EliteFTS.
11. Incline Leg Raise Bench Press.
12. Weighted Pushups.
13. Incline Band Resisted Bench Press. Bands from PurePTSupply.
14. T-Bench Barbell Bench Press.
15. EZ Bar Bench Press with EZ Bar from Kensui.

Notice we use 90 degree eccentric isometrics & 90 deg joint angles on most of our exericses. That’s because the research & science is quite clear that 90 deg joint angles maximize muscle growth, strength & joint health. Going deeper actually sacrifices these elements. 90 Deg EI also promotes healing & restoration of injuries while bulletproofing the body from future injuries. We have people writing in daily telling us how 90 deg EI method has healed & transformed their bodies. God gets all the glory.

More in my FREE ebook MOVEMENT REDEFINED Link bio.

Make sure to check out the latest podcast episode with Miles on our YouTube page.

10/24/2025

Chest Day!! 15 Chest Presses for Bigger Pecs & Stronger Bench!! More about these methods in my FREE ebook MOVEMENT REDEFINED Fundamentals link bio.

Here’s pro football athlete on 15 of our favorite chest press variations for athletes.

Also make sure to check out our latest episode on the Right Angle Podcast on YouTube where I interview Miles Fox alongside co-host Jonathan Moore. Miles discusses how the 90 degree methods has helped his body perform to the highest level while maximizing strength & overcoming injuries. We also talk spiritual topics & much more in one of my favorite podcast interviews.

These 15 Chest presses are not only joint friendly but also very effective for building functional strength, muscle mass, explosive power, & motor control.

1.Chinese Plank Bench Press.
2. Javelin Single Arm Barbell Bench Press
3. BOSU Ball Bench Press .
4. Eccentric Overload Plate Loaded Single Arm Dumbbell Chest Press.
5. Single Leg Sprinter Chinese Plank Bench Press.
6. Dumbbell Band Resisted Chest Press.
7. Cambered Bar Bench Press. Bar ..
8. Band Assisted Floor Press.
9. Bamboo Bar Hanging Band Bench Press. Bands .
10. Fat Bar Floor Press. Fat Bar .
11. Incline Leg Raise Bench Press.
12. Weighted Pushups.
13. Incline Band Resisted Bench Press. Bands from PurePTSupply.
14. T-Bench Barbell Bench Press.
15. EZ Bar Bench Press EZ Bar .

Notice we use 90 degree eccentric isometrics & 90 deg joint angles on most of our exericses. That’s because the research & science is quite clear that 90 deg joint angles maximize muscle growth, strength & joint health. Going deeper actually sacrifices these elements. 90 Deg EI also promotes healing & restoration of injuries while bulletproofing the body from future injuries. We have people writing in daily telling us how 90 deg EI method has healed & transformed their bodies. God gets all the glory.

More in my FREE ebook MOVEMENT REDEFINED Link bio.

Make sure to check out the latest podcast episode with Miles on our YouTube page.

10/23/2025

Posture + 1000 lbs. My FREE ebook explains all of the training methods.

Shoes 👟 code DRJOEL25 for 25% off🤑.

Here’s personal trainer on a tough workout. It’s been a goal of his for several months to be able to isometrically hold 1000 lbs even for just a few sec. This workout he crushed it with perfect form. We also tried 1000 lb leg press & he was very close but he did hit 910 lb for 2 reps.

So why the 1000 lb goal? Besides impressive bragging rights especially that’s over 5x his bodyweight (he’s under 200 lbs) the reason for this exercise was inevitable posture enhancement not necessarily from what this exercise itself would do but what it would take in his training to be able to handle this.

In other words to get to the point where your spine & body can safely hold 1000 lbs of weight or 5x your bodyweight, your posture, alignment, form, & overall full body strength will need to be insanely high. This exercise/accomplishment is simply an indicator of that progress while also providing a brutal stimulus to the CNS & entire musculoskeletal structure.
Rami has noticed incredible improvements in strength & muscle mass over the last 2 years gaining over 35 lbs of muscle mass without any drugs or steroids. The key has been technique, posture, alignment, foot mechanics, & 90 degree eccentric isometrics.

But why is posture so important? Because without perfect posture it’s impossible to perform any exercise correctly. That means you’re more likely to experience injuries & joint pain not to mention compromise strength, muscle growth, & athletic performance.

Proper posture starts with correct head & neck positioning. Keep the head tall & retracted with the shoulders down & back while nasal breathing as much as possible.

More in my FREE ebook.

The workout.

1.The 1000 lb Isometric Hold.
2. Leg Press.
3. Dumbbell Chest Press.
4. Bent Over Rows.
5. Machine Shoulder Press.
6. Chinups.
7. Dumbbell Bulgarian Squats.

Bars & .

10/22/2025

Eccentric Training! My FREE ebook Movement Redefined Fundamentals explains all the training methods we use. Link at https://www.advancedhumanperformance.com/movement-redefined-fundamentals .

Best Shoes Vivobarefoot special sale 25% off code DRJOEL25. These shoes are scientifically shown to improve muscle function, strength, & joint health.
Clothing Greatness wins code JOEL25.
This is a continuation of yesterday’s post & topic.
Here I’m on the Kbox from Exxentric. This flywheel device provides intense eccentric loading via a unique form of iso-inertial training that creates strong levels of inertia the lifter must control throughout the set.
Eccentric overload has consistently shown in research to be one of the most effective strength training methods for enhancing physiological function & performance.
There are 5 benefits of eccentric overload which may occur at greater levels when compared to traditional weight training.
1.Increased motor unit recruitment.
2. Increased muscle growth.
3. Increased Strength & torque.
4. Increased Power & speed.
5. Improved joint health, tissue health, & injury prevention.
The 7 Eccentric Overload Methods (see yesterday’s post for more examples)
1. Partner assistance on concentric such as using greater than 1RM on bench press & partner assisting on way up.
2. Flywheel or Inertial training = gives greater eccentric force.
3.BANA 2:1 Bilateral Assisted Negative Accentuated (up with 2 down with 1 limb). You use roughly 70% 1RM for 2 limb variation.
4.Partner manual tension where partner gives added resistance on eccentric.
5. Biomechanical drop reps = adjust biomechanics mid rep so the concentric is a biomechanically more advantageous position than eccentric like Zottman curls.
6. Power Rack Eccentric Potentiation PREP = reduce load on concentric then add more weight on eccentric.
7. Specialized machines that add more eccentric tension like Vitruvian or Arena.
More in my FREE ebook link bio.
See yesterday’s post for more examples.

More in my FREE book.

References.

Yue, C., Xiong, W., Zhang, C., Zhang, R., Deng, K., & Li, Z. (2025). The Effects of Accentuated Eccentric Loading Repetition Structures on Muscle Strength & Adaptation. Journal of strength and conditioning research, 10.1519/JSC.0000000000005232.

Naczk, A., Kisiel-Sajewicz, K., Gajewska, E., Gramza, P., Jędzrzejczak, T., (2024). Is inertial training more effective than traditional resistance training in young healthy males?. Frontiers in physiology, 15, 1487624.

Križaj, L., Kozinc, Ž., Löfler, S., & Šarabon, N. (2022). The chronic effects of eccentric exercise interventions in different populations: an umbrella review. European journal of translational myology, 32(4), 10876.

Stojanović, M. D. M., Andrić, N., Mikić, M., Vukosav, N., Vukosav, M., & Melinte, R. M. (2023). Effects of Eccentric-Oriented Strength Training on Return to Sport Criteria in Late-Stage Anterior Cruciate Ligament (ACL)-Reconstructed Professional Sport Players. Medicina (Kaunas, Lithuania), 59(6), 1111.

The 7 eccentric overload methods + articles.
1.Partner manual tension https://www.advancedhumanperformance.com/blog/eccentric-landmine
2. Partner assistance on concentric like negative bench press https://www.advancedhumanperformance.com/blog/bodyweight-eccentric-overload .
3.BANA 2:1 Bilateral Assisted Negative Accentuated (up with 2 down with 1 limb). https://www.advancedhumanperformance.com/blog/eccentric-accentuated-training-legs .
4. Flywheel or Inertial training. https://www.advancedhumanperformance.com/blog/product-review-exxentric-kbox .
5. Biomechanical drop reps = adjust biomechanics mid rep. https://www.advancedhumanperformance.com/blog/eccentric-chest-flyes .
6. Power Rack Eccentric Potentiation PREP https://www.advancedhumanperformance.com/negative-accentuated-powerlifting .
7. Specialized machines that add more eccentric load.

10/21/2025

Heavy Eccentrics for More GAINS! Congrats NFL pro Kingsley Enagbare on a great game & big win for Packers last night with 2 tackles, 3 assists, & 1 sack. Eccentric overload is something we use quite a bit with our athletes.

More in my FREE ebook MOVEMENT REDEFINED Fundamentals link at https://www.advancedhumanperformance.com/movement-redefined-fundamentals .

Research shows eccentric overload may be superior to traditional strength training in terms of muscle growth, strength, injury prevention, athletic performance, speed, agility, power, & other measures for sports performance.
Eccentric overload simply involves perform the eccentric/negative or lowering phase of the exercise with greater weight than the concentric typically 105-130% of your 1RM. Muscles can handle 20-40% greater load & produce more force on the eccentric than concentric so eccentric overload takes advantage of that by applying more mechanical tension & potentially more microtrauma which are key for growth.
Note, I’m not referring to eccentric accentuated training with a slow negative or slower eccentric using submaximal loads (or same loads as concentric). I’m referring to eccentric overload which is very different.
The 7 Eccentric Overload Methods
1.BANA 2:1 Bilateral Assisted Negative Accentuated (up with 2 down with 1 limb). This works well with machines & leg exercises as you use roughly 70% of your weight for 2 limbs which ends up being over 100% 1RM for 1 limb like this lunge.
2.Partner manual tension where the partner gives added resistance on the eccentric phase of movement.
3. Partner assistance on concentric such as using greater than 1RM on bench press & partner assisting on way up.
4. Flywheel or Inertial training = gives greater eccentric force.
5. Biomechanical drop reps = adjust biomechanics mid rep so the concentric is a biomechanically more advantageous position than eccentric like Zottman curls.
6. Power Rack Eccentric Potentiation PREP = reduce load on concentric then add more weight on eccentric.
7. Specialized machines that add more eccentric tension like Vitruvian or Arena.
More in my FREE ebook link bio.
Shoes Vivobarefoot 25% off code DRJOEL25
Toe Spacers code AHPTOES

References.

Yue, C., Xiong, W., Zhang, C., Zhang, R., Deng, K., & Li, Z. (2025). The Effects of Accentuated Eccentric Loading Repetition Structures on Muscle Strength and Adaptation. Journal of strength and conditioning research, 10.1519/JSC.0000000000005232.

Naczk, A., Kisiel-Sajewicz, K., Gajewska, E., Gramza, P., Jędzrzejczak, T., & Naczk, M. (2024). Is inertial training more effective than traditional resistance training in young healthy males?. Frontiers in physiology, 15, 1487624.

Križaj, L., Kozinc, Ž., Löfler, S., & Šarabon, N. (2022). The chronic effects of eccentric exercise interventions in different populations: an umbrella review. European journal of translational myology, 32(4), 10876.

Stojanović, M. D. M., Andrić, N., Mikić, M., Vukosav, N., Vukosav, B., Zolog-Șchiopea, D. N., Tăbăcar, M., & Melinte, R. M. (2023). Effects of Eccentric-Oriented Strength Training on Return to Sport Criteria in Late-Stage Anterior Cruciate Ligament (ACL)-Reconstructed Professional Team Sport Players. Medicina (Kaunas, Lithuania), 59(6), 1111.

The 7 eccentric overload methods + articles.
1.Partner manual tension https://www.advancedhumanperformance.com/blog/eccentric-landmine
2. Partner assistance on concentric like negative bench press https://www.advancedhumanperformance.com/blog/bodyweight-eccentric-overload .
3.BANA 2:1 Bilateral Assisted Negative Accentuated (up with 2 down with 1 limb). https://www.advancedhumanperformance.com/blog/eccentric-accentuated-training-legs .
4. Flywheel or Inertial training. https://www.advancedhumanperformance.com/blog/product-review-exxentric-kbox .
5. Biomechanical drop reps = adjust biomechanics mid rep. https://www.advancedhumanperformance.com/blog/eccentric-chest-flyes .
6. Power Rack Eccentric Potentiation PREP https://www.advancedhumanperformance.com/negative-accentuated-powerlifting .
7. Specialized machines that add more eccentric load.

10/21/2025

Eccentric Training! My FREE ebook Movement Redefined Fundamentals explains all the training methods we use. Link bio.

Best Shoes special sale 25% off code DRJOEL25. These shoes are scientifically shown to improve muscle function, strength, & joint health.

Clothing code JOEL25.

This is a continuation of yesterday’s post.

Here my clients and I including NPC figure athlete , NPC physique champion , as well as personal trainers & kinesiologists on the Kbox from .

This flywheel device provides intense eccentric loading via a unique form of iso-inertial training that creates strong levels of inertia the lifter must control throughout the set.

Eccentric overload has consistently shown in research to be one of the most effective strength training methods for enhancing physiological function & performance.

There are 5 benefits of eccentric overload which may occur at greater levels when compared to traditional weight training.

1. Increased motor unit recruitment.
2. Increased muscle growth.
3. Increased Strength & torque.
4. Increased Power & speed.
5. Improved joint health, tissue health, & injury prevention.

The 7 Eccentric Overload Methods (see yesterday’s post for more examples).

1. Partner assistance on concentric such as using greater than 1RM on bench press & partner assisting on way up.

2. Flywheel or Inertial training = gives greater eccentric force.

3.BANA 2:1 Bilateral Assisted Negative Accentuated (up with 2 down with 1 limb). You use roughly 70% 1RM for 2 limb variation.

4.Partner manual tension where partner gives added resistance on eccentric.

5. Biomechanical drop reps = adjust biomechanics mid rep so the concentric is a biomechanically more advantageous position than eccentric like Zottman curls.

6. Power Rack Eccentric Potentiation PREP = reduce load on concentric then add more weight on eccentric.

7. Specialized machines that add more eccentric tension like Vitruvian or Arena.

More in my FREE ebook link bio.

See yesterday’s post for more examples.

10/20/2025

The hip thrust and glute bridge are commonly butchered exercises for the glutes and hamstrings. That's because most folks don't focus on alignment, posture, technique, and form. Here's a 7 point checklist with perfect form shown by MLB pro baseball athlete Parker Meadows.

More in my FREE ebook at https://www.advancedhumanperformance.com/movement-redefined-fundamentals

10/20/2025

Heavy Eccentrics for More GAINS! Congrats NFL pro great game & big win for Packers last night with 2 tackles, 3 assists, & 1 sack. Eccentric overload is something we use quite a bit with our athletes.

More in my FREE ebook MOVEMENT REDEFINED Fundamentals link bio.

Research shows eccentric overload may be superior to traditional strength training in terms of muscle growth, strength, injury prevention, athletic performance, speed, agility, power, & other measures for sports performance.
Eccentric overload simply involves perform the eccentric/negative or lowering phase of the exercise with greater weight than the concentric typically 105-130% of your 1RM.

Muscles can handle 20-40% greater load & produce more force on eccentric than concentric so eccentric overload takes advantage of that by applying more mechanical tension & potentially more microtrauma which are key for growth.

Note, I’m not referring to eccentric accentuated training with a slow negative or slower eccentric on submaximal loads (or same loads as concentric). I’m referring to eccentric overload which is very different.

The 7 Eccentric Overload Methods.

1.BANA 2:1 Bilateral Assisted Negative Accentuated (up with 2 down with 1 limb). This works well with machines & leg exercises as you use roughly 70% of your weight for 2 limbs which ends up being over 100% 1RM for 1 limb like this lunge.

2.Partner manual tension where the partner gives added resistance on the eccentric phase of movement.

3. Partner assistance on concentric such as using greater than 1RM on bench press & partner assisting on way up.

4. Flywheel or Inertial training = gives greater eccentric force.

5. Biomechanical drop reps = adjust biomechanics mid rep so the concentric is a biomechanically more advantageous position than eccentric like Zottman curls.

6. Power Rack Eccentric Potentiation PREP = reduce load on concentric then add more weight on eccentric.

7. Specialized machines that add more eccentric tension.

More in my FREE ebook link bio.

Shoes Vivobarefoot 25% off code DRJOEL25.

Toe Spacers code AHPTOES.

10/19/2025

Exercise Variety Yes or NO? More in my FREE ebook MOVEMENT REDEFINED Fundamentals it explains all of my training methods link at https://www.advancedhumanperformance.com/movement-redefined-fundamentals .

Here’s NPC figure athlete Leslie Petch on a full body workout with advanced exercises. Recently we’ve been doing a lot of traditional barbell squats, trap bar deadlifts, barbell RDL’s, bench press, weighted pullups, & fairly simple variations. This represents at minimum 80-90% of everything we do with our athletes & clients as sticking to the basics & foundations is key. The other 10-20% of everything we involves more novel & unique stimuli for 21 reasons I discuss in this article at copy paste https://www.advancedhumanperformance.com/blog/exercise-variety .

We also include the Big 7 movement patterns in each workout. These include 3 for lower body (squat, hinge, lunge), and 4 for upper body (horizontal push & pull and vertical push and pull).

We also emphasize posture, foot mechanics, & core activation every rep of every exercise. This inevitably leads us to a more natural range of motion rather than excessive range of motion which is typically around 90 degrees.

The 7 exercises.

1.Safety Bar Squat & Trap Bar Deadlift protocol. Amazing for reinforcing perfect posture from head to toe which improves all aspects of body mechanics. Also cues lifter to sit back into their hips & keep their center of mass directly under their body rather than letting it drift forward.

2. Underhand Landmine Row. Props to Leslie for coming up with this awesome variations as underhand grip helps isolate lats.

3. L-Sit Pullup Hold with Leg Raise. Great core, lat, & hip flexor drill.

4. Decline Glute Bridge Bench Press. Full body bench press & my fav way to do decline bench as you have more lat activation than traditional decline.

5. Single Arm Squatting Lat Pulldown. Requires braced core to maintain proper squat which feeds into greater lat recruitment.

6. Single Arm Landmine Squatting Overhead Press. Full body stability, mobility, & motor control.

7. Safety Bar Split Squat Lunges on Hover Foam Roller. Eliminates momentum or sloppy form.

Advanced Human Performance by Dr. Joel Seedman

10/27/2025

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