Midweek Lift - Extending the Explosive Training Phase + The Best Diet for You (Nutrition Tips)

We’re making a small but important change to our programming: Extending the Explosive Phase by one more week! 💥

AInsley, remote member from Nowhere Town, AI super excited to see another week of single arm snatches!

After seeing the benefits this phase brings—the pure joy, smiles from ear to ear, increased power, improved joint resilience, and better athletic movement—we thought, f*** it, they really like it so let's do a full three weeks (At least that's what Kyle, Rory, Efren and Junior, A.K.A. White Chocolate kept saying.) And when these dudes ask for something we like to oblige.

Explosive training is not just about jumping higher or doing 30-40 split lunges; it’s about retraining your body to move with speed and efficiency while reinforcing joint health and stability.

If you’ve been feeling the difference in your lifts, jumps, and overall movement, that’s exactly why we’re keeping this phase going.

Keep pushing—your body is adapting, and the gains are coming.

Who doesn't love extra fries?

Explosive Training and Nutrition: The One That Works Best? The One You Can Stick To!

We broke the news about explosive training, now let's talk nutrition. We’ve tried most of the diets out there—keto, paleo, intermittent fasting, high-carb, low-carb, carnivore, plant-based… you name it. But the best diet for YOU? Drumroll, please… 🥁 It’s the one you can stick to.

Fad diets come and go, but long-term success comes from consistency. Instead of stressing over labels, focus on these fundamental principles that work across all eating styles:

🥦 Prioritize Whole Foods – Eat more vegetables, fruits, whole grains, and nuts for micronutrients and fiber.

🥑 Include Healthy Fats – Olive oil, nuts, avocados, and fatty fish support heart health and hormone function.

🚫 Limit Processed Foods – Cut back on sugar, fried foods, and processed meats to keep inflammation low.

🍗 Prioritize Protein – Whether plant-based or animal-based, get protein in every meal for muscle recovery and satiety.

🏋️ Bonus – Stay Active! – Nutrition and exercise go hand in hand to improve energy levels, circulation, and overall health.

We get it—life gets busy. Sometimes, going the whole food route isn’t always realistic. Packed schedules, long workdays, and limited access to fresh, nutrient-dense foods can make it challenging to eat perfectly all the time. That’s why having a backup plan matters.

Lloyd has spent years testing different supplements, protein powders, and convenient options that can help fill in the gaps when whole foods aren’t readily available (or in Lloyd's case, not a fan of a lot of vegetables). A quality protein powder, a well-balanced meal replacement, or even strategic supplementation can ensure you’re still fueling your body properly without compromising your progress. The key is to use them as a tool, not a crutch—whole foods should always be the priority, but smart supplementation can help keep you on track when life gets in the way.

The Takeaway

We’re keeping explosive training for another week because the benefits go beyond the gym—they translate to strength, agility, and joint health. As for your diet? Simplicity and consistency always win. Stick to whole, nutrient-dense foods, fuel your performance, and don’t overcomplicate it.

See you in the gym, Legion! Keep training strong and eating smart. 🚀🔥