Meet the newest contributing writer to the Supplement Central team – Stefan Lundberg

Stefan is a former professional soccer player for the Pittsburgh Riverhounds. Both a high school and college All-American, Stefan has competed competitively all around the United States and even the world. He was team captain of his Division 1 College, Duquesne, and also of his high school, Kiski Area, where he still holds the single season scoring record of 36 goals.Stefan also competed in track and field, winning the WPIAL Gold medal in the 400 meter dash.

His passion for sports and fitness led him to become a certified personal trainer through NASM (National Academy of Sports Medicine), a Youth Speed and Agility Specialist, and an Olympic Weight Lifting Instructor. Shortly after, he had decided to open his own facility which is now known as Legends of Pittsburgh Fitness and Performance Center just outside of downtown Pittsburgh. Stefan’s impressive athletic resume and fitness background undoubtedly translates into elite training for his clients.

Welcome to the team Stefan Lundberg!

Just Squat Baby! – The Elite Movement

Just Squat, Baby!

To build discipline, mental toughness, and crazy power levels you must squat heavy and squat heavy often.  The process of doing so will reveal your true inner character and if you can persevere for years and years on end elite strength levels can be achieved.  It is not for the faint of heart but it builds champions.

The Basic Anatomy of a Squat is Simple.


Load a bar up with weight, carry the loaded barbell high on the upper shoulders/ traps, maintain a vertical spine and sit straight down as far as you can until your ass hits your heels, stand up, repeat!

The squat primarily develops the gluteus, and to lesser extents the quads, hamstrings and lower back as well.  Often overlooked is the total body development experienced.  Full depth, maximal intensity squats requires incredible core strength to maintain stability and for me personally, nothing like heavy squats brings out my lower abs.  Overtime as you develop increased inter and intra muscular coordination you will find the rhythm and speed of your squats increasing as well as the magnitude of the load.  This in turn enhances mobility, speed and strength simultaneously.

An example squat routine for 1 week would look something like this.

  • Monday – Work up to 3 Rep Max, drop 10% do 2 x 3
  • Tuesday – 50 Lunges, 50 Back Extensions, 25 Chin Ups
  • Wednesday –  Work up to 1 x 1 max single, drop 20% do 2 x 5
  • Thursday – 50 Lunges, 50 hanging Crunches, 25 Dips
  • Friday – 200-400 m sled drags
  • Saturday – Max Out on Back Squat!!
  • Sunday – Active Recovery, foam rolling, cardio

“If more things in life were viewed as a necessity as opposed to a desire, people would be far more successful” -John Broz

Now go find a squat rack!!!!

Intro to Athleticism 101 with the Pittsburgh Riverhounds Training Coach Mike Whiteman

Intro to Athleticism 101 with Mike Whiteman

The most important asset that athletes possess are their legs.  An athletes legs are responsible for their ability to run, jump and move.  Simply put, if you can’t move, you can’t play!  Regardless of sport, serious athletes must constantly work to develop their legs as much as possible.

The process of total lower body development should include sprints and jumps for speed, mobility work as well as heavy lifts to push strength. The significance of the rise of leg strength cannot be overstated. To build a bigger engine, increase horsepower and become faster it is imperative that strength be increased!

Full range of motion, multi-joint movements such as squats, deadlifts, snatch and clean and jerks are fantastic exercises to facilitate strength, power, coordination and mobility.  Lifts such as these should be a staple to every athletes training regime.