Basic Body Recomposition Plan (With Training + Nutrition Samples)

Basic Body Recomposition Plan Your program doesn’t need to be sexy. Get stronger, be efficient, recover, eat sensibly. Here’s a sample: Exercise Weight training 3x per week. Cardio will be done mainly low intensity (aerobic) – 2-3x per week. Day 1 Barbell Floor Press 4 sets of 5 @ 70% (final set AMRAP) Barbell or… Read more »

building a better back

Building a Better Back – 5 Unique Back Training Exercises

Building a Better Back – 5 Unique Back Training Exercises There is nothing that completes a strong, powerful physique more than a well developed back. It is essential in almost all of the major lifts (bench, deadlift, squat) and the wider your back is – the smaller your waist looks. That’s usually a win. Not to… Read more »

Speed Workouts on the Bike

For some reason I choose to live in the tundra that is Upstate New York, so I’ve had to find ways to train speed without having outdoor access or turf long enough for speed work. This past year I purchased two Woodway Curve Treadmills so that we can perform max velocity sprint work and tempo… Read more »

3 Drills For Strong, Mobile Hips

3 Drills For Strong, Mobile Hips First things first, these are not “corrective exercises”. That’s a bullshit term. “Corrective exercise” implies that not only do we have “broken” movements, but that we have an agreed upon standard on how to “fix/correct” those. (Hint – WE DON’T!) The human body is able to accomplish movement tasks… Read more »

Drop Your Bias – Olympic Lifting for Athletes

Drop Your Bias – Olympic Lifting for Athletes Crossfit has reinvigorated the use of Olympic Weightlifting, and while I think the sport itself is incredible, they have bastardized it’s use. The same can be said for many Sport Performance coaches. While I have no doubt that you can implement it to develop strength and power,… Read more »

Strength Aerobic Method

Strength-Aerobic Method One of my favorite “old-school” coaches to learn from is Yuri Verkhoshansky. Some credit him for the invention of the “Shock Method” or depth jumps. Suffice to say, he’s one of the most influential coaches we’ve ever seen in the field of strength and conditioning. In one of his older books he describes… Read more »

How I Program Eccentrics Pt. 2

In Part 1 of this article, I provided some basic definitions and interesting research on eccentric muscle contractions. In Part 2, I’ll be showing some exercise variations I use and when I implement them. As I mentioned previously, I like eccentrics in early off-season phases, blocks where I’m trying to help someone gain muscle tissue,… Read more »

Transformation Diet

I posted a recent transformation picture of a client and was bombarded with questions. “What does he eat?” “How is that possible?” Blah, blah. So I figured I’d at least post where I started his calories and where we finished. If nothing else, this reinforces the importance of progressing, whether it’s in the gym or… Read more »

How I Program Eccentric Training Pt. 1

How I Program Eccentric Training Pt. 1               This past weekend I hosted the first installment of Common Sense Training at my facility in Buffalo, Ny. I had a chunk of it filmed, so I’ll be releasing some of the footage on here over the next few months. One of the topics that I didn’t… Read more »

Training for Pain Relief? Random Research and Ramblings

Whenever I start to put together a presentation, I accumulate a ton of content and then there’s some spill over. Of course I’d love to sit there and talk about training all damn day, but that would bore most everyone there. In June, I’ll be hosting a seminar at my facility on the principles I… Read more »

best way to bulk

Gaining Weight for a “Hard Gainer”

Gaining Weight for a “Hard Gainer” While most people obsess over shedding weight or how to decrease their calories, there’s a lucky group of individuals out there who seemingly burn all the energy they ingest and struggle to gain weight. I was fortunate enough to be in this category when I was a developing athlete…. Read more »

Pro Football Upper Body Session

Pro Football Upper Body Session Today was our second upper body session of the week.  This is for a player who has access to a full weight room at their house. 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… Read more »