Performance Plus Blog

The open is upon us! On a special edition of the Performance Plus Podcast, Pamela Gagnon and Coach Johnny break down open workout 22.1 to give you the secrets to crushing this workout. In this episode, Pamela details a strategy and three key tactics to improve your efficiency and overall score. Johnny shares some mobility and prep ideas from Dr....

Like it or not, we all get old and will have to deal with the physiological and psychological changes associated with the aging process. However, to a very large extent we have control over the degree to which those changes impact our quality of life, because we are only as old as we believe we are. On episode 16 of...

Want to build more Bar Muscle-Up Endurance but still stuck at singles when the clock is running and your breathing is taxed? Not sure where to begin? Our Bar Muscle-Up Endurance program focuses on three vital components of gymnastics movement progress; Building Strength, Building Work Capacity, and building Endurance. BUILDING STRENGTH: Let’s begin with building strength. It is one of...

Tired of doing singles or small sets of Bar Muscle-Ups in workouts and not sure how to build more endurance and technique? Then you need to check out this weeks episode of Performance Plus Programming podcast where Pamela Gagnon and Coach Johnny B detail our new Bar Muscle-Up Endurance program. Let’s goooooo! Topics Include -Why people are limited in doing many bar...

The dumbbell has long been a staple in the strength & conditioning world but was relatively underutilized in the cimmunity until 2017 when the dumbbell appeared in the first two Open workouts of that year. Since then, the dumbbell has become significantly more popular in programming as a whole. At Performance Plus, we specialize in building accessory programming to build...

A press handstand is one of the coolest ways to show off your crazy gymnastics strength and control. It’s also one of the  most difficult bodyweight skills a human can do. On this episode of the Performance Plus Podcast former gymnast and Games athlete Pamela Gagnon sits down with Coach Johnny B to share the secrets of doing a Press...

Have you been struggling to learn how to do kipping pull-ups? Do you want to know the best exercises for learning these moves? If so, this blog post is for you. Keep reading! For more exercises to boost your performance in WODs, try our FREE 3-week Gymnastics Booster program! Why Perform Kipping Pull-Ups? Coach Glassman’s methodology focuses on performing more...

Do you know what sucks? Being able to do 1 bar muscle-up but not string together more. Do you know what else sucks? That annoying little middle kip during sets of toes to bar. Good news, we know why!!! Bad news, it’s because you aren’t strong enough. MORE GOOD NEWS we can fix it. Tune into this very brief episode...

For the fitness athlete, ankle mobility may be the most critical joint in the body. Without adequate ankle dorsiflexion, many functional movements like squats, push presses, and running will have altered form. The following article will outline what we believe to be the five best drills to improve ankle mobility. As an illustration of how poor ankle mobility can impact...