Category Archives: Products

“Strong Curves: A Woman’s Guide to Building a Better Butt and Body” Sample and Coaching Consultation Giveaway

strong_curves_cover LAST

We still can’t believe that in two weeks Strong Curves will hit the bookshelves. There’s no way we could have accomplished this monster of a book without the support of our fans, colleagues, friends, and family.

The wait to get this in your hands has made us a bit antsy, so we put together a 46-page downloadable sample of the book to hold you over until it lands in stores. This sample gives you a great idea of what’s inside the cover, with more than 300 pages of serious content.

Just to give you a hint on the rest of the book, Strong Curves is a complete guide for improving a woman’s physique, strength, and lifestyle:

  • Chapters 1-9 teach you the key components when building a woman’s physique, provide the science behind muscle building, provide you a practical guide for nutrition, and discuss proper movement patterns.
  •  Chapters 10-14 provide a comprehensive warm-up, four 12-week glute-focused resistance training routines for every fitness level, full color tutorials for each exercise with descriptions and photos, workout logs for each plan, and simple ways to live the Strong Curves lifestyle.
  • The remaining bulk of the book consists of an exercise term glossary and an Exercise Index with over 200 exercise tutorials—including common mistakes for big lifts and how to fix these mistakes. The Exercise Index serves as a fitness guide for life.

Click the link (Free PDF here) to get instant access to the free book sample. But, don’t leave this page just yet. We mentioned above that we have a giveaway involved.

We need your help making this a top selling fitness book and a timeless guide for women in strength training for years to come. In order to do that, we ask that you share the free book sample with as many people as you know possible. Blog about it. Tweet about it. Talk about in on Facebook, Reddit, and other social media outlets. Share it with your friends, at the gym, with your neighbors.

Spread the word that Strong Curves is the go-to guide to help women build an incredible body. Post your links in the comments below so we can share your content as well.

In addition, when the book launches April 2nd, we ask that you write a review on and/or for the book. Once you do, send us the link for a chance to win a free 1-hour Skype consultation with The Glute Guy himself along with a full month of online training with unlimited access via email or phone.

Ready to dig into the content? Download your free sample here.

Order Strong Curves on Amazon.

For a pdf of the workout templates, click here: Strong Curves Workout Templates

Sprinting Biomechanics & Research

Hi readers, Chris and I have a new page on sprinting launched! We’re excited to release this new page, as we think it’s a very valuable resource for the Strength & Conditioning and Track & Field communities. Here is a brief introduction to the topic.

Over the past several years, I’ve become fascinated with sprint biomechanics and the literature pertaining to sprinting (actually, there are a lot of types of “sprinting,” which is why researchers typically refer to sprinting pertaining to gait as “sprint running”).

A while back, I managed to drag Chris into my obsession, and he’s now every bit as fascinated with the topic as I am (which is why Chris and I get along so well). So now I have a partner in crime, and Chris and I are now publishing our own research in the form of columns and review articles. We are also conducting our own original research, thereby adding to the body of knowledge. This is a huge honor – to “give back” and contribute to the field we love.

Before we started our research, it was vital that we possessed a good command of the prior sprint research literature. We needed a proper handle on various biomechanical topics inherent to the sprinting world. We want to share this knowledge with you so that can benefit from our intensive research and countless discussions.


Before you delve into this page, I’d like to discuss certain things up front. First things first – it is essential that you familiarize yourself with the body of literature pertaining to a particular topic prior to formulating your opinion. One drawback I see with many aspiring sprint biomechanists or sport scientists is that they read a single study and take it at face value without adequately understanding the studies that came before or followed that paper. Second, it is imperative that you are patient with the literature. Throughout the page you will notice many contradictions in the research. However, you’ll also notice many common threads, and these threads are what you should cling to. Science is always evolving, and our understanding of things continues to progress. In ten years we’ll have answered many questions in sprinting, but there will undoubtedly be many new ones that crop up. Things we currently take for granted as being right might be incomplete, things we wrote off as wrong might in fact be correct or at least partially correct, and things we can’t imagine at the moment will suddenly emerge, therefore we must be open to avenues and angles previously unconsidered. Third, you must understand the strengths and weaknesses of each study. No study in and of itself is the end-all-be-all, but rather each study forms a small piece of the “sprinting puzzle.”

I would like for you to be a student of sprinting, just as I am. I would like for you to appreciate the past classic research of sprint biomechanists such as Mann and Weyand, the important contributions from Hunter, the more recent popular contributions from folks like Morin and Schache, the time-consuming review articles that have been compiled for our benefit, and the evolution of sprint knowledge in general. I urge you to not idolize any researcher or sprint expert – I can assure you that none of them have all the answers. They’re all human and have been wrong many times over (it happens to all good scientists). Instead, I’d like for you to become your own expert and formulate your own thoughts and ideas. I want you to get out of your comfort zone and delve heavily into the science of sprinting, just as I did several years back.


How do things change when constant running speed increases from submaximal to maximal in addition to when accelerating from a standstill to maximal speed? Which joints go through more or less range of motion? How does posture change? Which muscles are more highly activated? Which joints increase in torque and angular velocity the most? What happens to ground reaction forces? What about stride length and stride rate, in addition to contact and flight time? What factors best predict faster sprinting? Which types of genetic and architectural factors are at play? Are relative vertical force, impulse, and power characteristics more important than relative horizontal force, impulse, and power characteristics, or vice-versa? How important is stiffness? Which mechanical qualities deteriorate under fatigue, and how does the body try to compensate? Are neuromuscular or metabolic factors more crucial for sprinting prowess? Which muscles are the key “sprint muscles”? How should a sprinter warm-up? How does one best train for acceleration versus maximal speed? What factors influence transfer of training to performance? What ultimately limits humans from springing faster? What characteristics make Bolt, Gay, and LeMaitre unique? What research are you hoping to see conducted as time ensues? And what in the hell is Morin’s “Direction of Force Application Technique” anyway? These are all important questions to ask yourself.

Whether you’re a starving college student majoring in sports science, an aspiring sprinter, an avid lifter or athlete, a coach or trainer, a researcher, or simply a closet biomechanics aficionado, I’m sure that you will appreciate the content contained within this page. I recommend that you print it and take notes or highlight certain portions as you’ll likely be referring to it again down the road. We chose to organize the page into various categories, with the training studies at the top and the biomechanics lower down.

Pay attention to the dates of the different studies as we made sure to include research from the 1920’s all the way up to the present day. I hope you enjoy this material as much as I do! – Bret Contreras

Now go and check out our new sprinting page!


The Science of Kettlebells

Recently, Chris and I decided to pull up all the research we could find on kettlebell training and compile a report. This report is 25 pages long and reviews 16 studies. It’s only $6.95. If you’re interested in ordering a copy right now, click HERE.

Here are some things that you will learn if you purchase this product:

  1. Can kettlebells improve postural coordination and jumping performance?
  2. Can kettlebell swing training improve maximal and explosive strength?
  3. How do weightlifting and kettlebell training compare in improving on vertical jump, strength, and body composition?
  4. Does kettlebell training transfer to other measures of strength, power and endurance?
  5. Can kettlebell training improve musculoskeletal and cardiovascular health?
  6. Does the kettlebell swing target the medial or lateral hamstrings more?
  7. What is the muscle activity of the leg, back and torso muscles during swings and snatches?
  8. How might the kettlebell swing with a hip hinge pattern be used for athletic training?
  9. Does a kettlebell swing produce as much power output as a jump squat?
  10. Are kettlebell workouts more intense than treadmill running?
  11. What is the oxygen cost of kettlebell swings?
  12. What is the evidence for the effectiveness of non-traditional training methods, including kettlebells in improving military fitness?
  13. How do kettlebell swings and treadmill running compare?
  14. How can kettlebells be incorporated into an athletic training program?
  15. How can kettlebells be programed for lower body rehabilitation?
  16. How can kettlebells be used for functional training?
  17. What research involving kettlebells should be conducted in the future?

If you are a trainer or coach who likes kettlebells, then you should consider purchasing this product – remember it’s only $6.95. Click HERE to receive a copy right away.

How to Get Nice Glutes!

Okay fitness peeps – I have something exciting I want to share with you. A couple of months ago I asked Kellie Davis and Marianne Kane if they’d like to join me in a service to help spread the glute-gospel. Why these two ladies? Kellie and Marianne are my two favorite female glute experts.

I wrote Strong Curves with Kellie, I’ve discussed glute training with both ladies on many occasions, I’ve helped both of them with their own training and witnessed their evolution and growth as fitness professionals, and I’ve watched their videos and read their programs while nodded in agreement with satisfaction. These two ladies “get it.”

Perhaps of greatest importance is that they’ve transformed their own glutes and therefore speak with authority. So it’s an honor to team up with these ladies, and I’m quite proud of the service ( as I believe it hits three different nails right on the head. The way I see it, the three biggest problems pertaining to people’s failure to achieve good gluteal results is due to either:

  1. Poor exercise selection
  2. Poor exercise execution (bad form), and
  3. Poor program design

Our service is called We film videos and discuss our programming and exercise technique so each month you can get smarter and become better-able to transform and sculpt your glutes. Education is the solution, and this service provides just that! It ensures that you’re doing the best exercises for the job in the manner they’re intended to be performed with a proper system to allow for progression.

Kellie vs. Marianne!

Obviously I’m not the best writer, so I asked Kellie to write up something promoting the service. Here’s what she had to say:

Near the end of 2012 a supernatural phenomenon burst into light on a tiny sliver of the earth. Two of the best butts in the fitness industry joined forces with the greatest mind to ever study glutes.  Ideas were hoarded; a plan orchestrated, and through an explosion of events a great vision came to life …

In a feverish and almost maddening attempt to create elite gluteal prowess, the three bootylious experts forged ahead with a plan that would soon change the lives of women all over the planet.

Like Henry Ford’s vision in the early 1900’s to build a car for every home, The Glute Team proposed a toast to, “Build a perfect booty for every pair of jeans.”

With that vision in mind, the team set forth on a mission to design a comprehensive program that provided the right tools to sculpt even the most meager backside; to strengthen, mold, and reshape every cheek—while helping women achieve confidence both inside and out.

Bret Contreras, Kellie Davis, and Marianne Kane—three of the most sought after glute-building experts in the industry—created, an exclusive booty-sculpting system with your body in mind.

Get Glutes Membership is a monthly subscription that delivers training videos right to your email. Each month, you will receive 6 new workouts (2 from each coach) created specifically for the Get Glutes Membership site, with exercise demonstrations, explanations, and insight from the coaches.

Though the primary focus is to build you a strong, curvy booty, the program offers a full body routine that will blast fat, build muscle, and help you grow stronger from head to toe.

Now through Monday, January 7th, get your first month for only $9.95! That’s $10 off the original price of $19.95.

To learn more about the program go to

What does that $9.95 the first month and $19.95 each additional month get you?

  • 3 Booty-Building Strength Workouts designed by Bret, Marianne, and Kellie
  • 3 Fat-Blasting Conditioning Workouts designed by Bret, Marianne, and Kellie
  • A comprehensive Getting Started Guide to help you understand how the system works and how to train most efficiently
  • Tips, ideas, and insight to help you build the body you’ve always wanted
  • Custom warm-up and cool-down routines specific to this program
  • Customer support from your coaches

Ready to sign up? Head over to and click the yellow PayPal registration button.