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FPM: Bridge the Gap – Train 2 Recover

FPM: Bridge the Gap – Train 2 Recover Bridge The Gap (GPP): Register Here May 11-12th I will be in NYC at Performix House to teach the FPM: Bridge the Gap course. If you are a trainer/coach/therapist in or around the area, grab a ticket and let’s train! Course Outline: General Physical Preparation (GPP) as… Read more »


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barbell roll out

5 Ab Exercises You Need to Try

5 Ab Exercises You Need to Try The more I write, the more I realize that people just want pictures and videos. I love the science behind training but most people could care less. They want some new ideas, exercises or motivation to help them succeed. Below, I’ve compiled 5 relatively unique ab exercises that… Read more »

power speed drills

Power Speed Drills

Typically done by Track and Field athletes, Power Speed drills are low intensive plyometric exercises that I use in the programming of all athletes. Unfortunately, most athletes and coaches just blow through these drills and pay no attention to form or WHY they are being placed in the program. When used properly, these drills are highly… Read more »

barbell roll out

Roll-out with Isometric Hold

Roll-out with Isometric Hold The traditional barbell roll-out is a great anti-extension exercise for the abdominal/lumbar region. This exercise can also be done with your elbows on a yoga ball or using an ab wheel. You should only perform this exercise if you have been taught how to create proper abdominal stiffness under tension. If you… Read more »

5 Protein Snacks That Taste Great

5 Protein Snacks That Taste Great               The health and wellness industry today is massive. People want healthier, convenient options and are willing to pay more for it. My previous articles on Protein Bars and Protein Powders (link below) have been two of the most visited on my site, so this is clearly an area people… Read more »

Iso-Dynamic Seated Row

Iso-Dynamic Seated Row

Iso-Dynamic Seated Row A big, strong back is essential for athletes, powerlifters and those lifting for aesthetics. The problem is, everyone gets caught up doing the same exercises for the same number of reps. Introduce some novelty. This is an iso-dynamic countdown row. Start with a 6 second hold then perform 6 reps, then hold for… Read more »

Peri-Workout Strategies When Fat Loss Stalls

Peri-Workout Strategies When Fat Loss Stalls Ever since I posted this series Peri-Workout Nutrition Part 1 in 2012, it’s been the go-to topic that people have asked me to talk and write about. I’m convinced people like reading about nutrition and training more than actually doing it, but that’s beside the point. In case you aren’t… Read more »

Pre-Pro Day Upper Body Session

Today was our second upper body session of the week.  The exercises and sets/reps vary depending on where we are in the block and what I’m trying to accomplish with a specific person. As you can tell we are trying to bring up his bench/back. PVC pipe thoracic/lumbar region Medball upper body warm up – 10lb… Read more »

building a better back

Fred Duncan and Buddy Morris Hypertrophy Roundtable

Fred Duncan and Buddy Morris Hypertrophy Roundtable At my facility, Fred Duncan Performance training, we train people specific to their goal(s). For some, it’s speed enhancement and performance, while others need rehab or want to compete in bodybuilding. For Coach X and myself, we really enjoy a more hypertrophy-based split where we train ourselves into… Read more »

Sports Nutrition to Maximize Athletic Performance – Part 1

Sports Nutrition to Maximize Athletic Performance – Part 1 There are few factors that athletes have full control over in attempting to reach their genetic potential. Nutrition is one of the most important yet over-looked aspects in an athlete’s preparation. Here are some helpful tips for sports nutrition to maximize athletic performance. Whether it’s combining the… Read more »