3 Contrast Method Setups

3 Contrast Method Setups Contrast training has been around for ages, so this is nothing new. However, it’s a method that is still underutilized by many coaches and could help athletes who have hit a plateau. I’m going to outline a few different setups I have used with my athletes and give you a brief… Read more »

2 New Lower Body Workouts 

2 New Lower Body Workouts Are you sick of doing the same workout over and over? Who the hell wouldn’t be. Here are two new lower body workouts. The first is for a client with more strength oriented goals who is in her higher intensity phase. The second workout is for an online client who… Read more »

2 New Circuits

2 New Circuits Half of my subscribers are just here for the circuits. Well, here you go. Two new ones since I haven’t posted any in a while. Enjoy and good luck. Circuit 1 Back extension + dumbbell row (these are tough) x 8-10 Half-kneeling shoulder press (put front foot in front of opposite knee)… Read more »

5 New Exercises You’ve Never Tried

5 New Exercises You’ve Never Tried Unless you hire me for your programming, you’re likely bored as hell with with your current set-up. I don’t blame you. I’ve been training for 20 years now and I’ve gone through plenty of periods where I just needed a change. With that said, here are 5 exercises you’ve… Read more »

4 Week Block to Increase Your Bench Press

4 Week Block to Increase Your Bench Press Whether or not you like the bench press, it’s still a favorite amongst avid gym-goers. Almost everyone who hires me for programming puts the bench press as a lift they are hoping to increase. At this point, I can increase your bench using a million different set-ups… Read more »

5 Tricep Exercises You’ve Never Tried

5 Tricep Exercises You’ve Never Tried There’s no beating the basics, but a little bit a novelty never hurt either. In the first installment of this series, I focused on the polarizing world of bicep exercises – 4 Bicep Exercises You’ve Never Tried. Next, I’ll focus on the largest part of the arm (2/3 of it)… Read more »

From the Ground Up – Ordering the Squat and Single Leg Progressions

From the Ground Up – Ordering the Squat and Single Leg Progressions Which movement do you start with? What do you do if they can’t currently tolerate it? Where do you go next? Before I continue, I hate “ranking” movements and I often feel too many prioritize the exercise over the adaptation (which is all that… Read more »

2 New Workouts – Upper Body + A Bodyweight, Lower Body Workout

2 New Workouts – Upper Body + A Bodyweight, Lower Body Workout This is Week 1, Day 1 of an upper body session for an online client. My Online Programming has actually become 40% of my entire business, which is way more than I would have imagined when I first started.  There are week to… Read more »

Two New Workouts – Circuit + Lower Body Hypertrophy Workout

Two New Workouts – Circuit + Lower Body Hypertrophy Workout The first workout is a medium intensity circuit that you can do as a “recovery day” or a standalone workout. I continue to use variations like this in my programming because it’s a great way to include variety, build work capacity, and train some mobility/ab… Read more »

Lacrosse Preparation – Why Behind the What

Lacrosse Preparation – Why Behind the What As we approach the start of the PLL season, training should start to shift more from general –> specific. For a more in-depth look into GPP – Read here. This is not an article about the reason why, “sport specific training” is a misleading term, but just realize… Read more »

building a better back

5 Supersets to Add to Your Program

5 Supersets to Add to Your Program When you think of supersets, you likely envision a gym bro with a tank top on doing 12 sets of curls while sipping his gallon water jug in between. While supersets do seem synonymous with bodybuilders, they have use in any training program. Why Use Supersets? The first… Read more »