Programming Pitfalls

Programming Pitfalls Chasing speed. Chasing strength. Chasing performance. Too often, coaches and athletes chase the adaptation. More volume, more intensity, higher frequency. Stimulate, stimulate, stimulate.  Most articles or training videos focus on the stimulation –> adaptation phases of training. The internet only cares about novelty. It doesn’t matter how utterly useless it is, if it’s… Read more »

Lower Body Speed Session (Using Dynamic Effort)

Lower Body Speed Session (Using Dynamic Effort) This is an acceleration-dominant session I wrote for a hockey player. At this point, we were in an accumulation period, two lower sessions + two upper sessions (high/low), with one recovery session. Roll / Perform whatever makes you feel good Movement Prep Ground-based warm-up Active/Dynamic Warm-up Hurdle Mobility… Read more »

Your Movement Screen is Probably Wrong

Your Movement Screen is Probably Wrong If you wasted thousands of dollars securing some utterly meaningless three letter acronym next to your name, the title likely upsets you. I don’t blame you. Nobody likes throwing money in the trash. People are infatuated with perceived “complexity.” If it’s complex and seemingly difficult to understand, it must… Read more »

New Workout

New Workout Depending on where we are in the training plan, Saturday’s are optional workouts that break the monotony of the weekly training and allow us to explore new movements. This past weekend I wrote up what I thought was a medium-level difficulty circuit, but ended up kicking everyone’s ass. Give it a try. *… Read more »

Training Q&A

Training Q&A Should you have baseball/overhead athletes bench press?  I think it’s important to view each sport through its own unique lens. We have a lot of things to consider – from the energy system demands, chronic positions they spend their time in, to the time of year (off-season vs in season).  I don’t like… Read more »

10 Tips to Guide Your Training

10 Training Commandments 1.) Your body will respond to any new stimulus, which means all programs technically “work.” The question then becomes which, when, and how much for optimal results? The best program is the one you’re not on. At the same time, this does not mean program hopping is the best choice. As Verkhoshansky… Read more »

Hormone Replacement Therapy for Men

Hormone Replacement Therapy for Men People tend to fear what they don’t understand. Our propaganda machine, aka the media, often determines how people perceive things – from politics to drugs. Thirty years ago marijuana was the devil’s lettuce and now we are on the precipice of legalization. Hormones, mainly for men, fell victim to sensationalism… Read more »

Deloading – Why, When, and How (With Examples)

Deloading – Why, When, and How The dreaded “deload” – every serious trainees’ least favorite week. The psychological struggle of purposely using less weight and performing less work. Fuck that, right? This violates almost every instinct of a competitive person, but it serves a valuable purpose… If you do not properly balance your stress /… Read more »

Mixed Bike Workout

Mixed Bike Workout Even though I think most exercise bikes are really fucking uncomfortable, I do use them often in my programming. From rehabilitation to performance-enhancement, you can adjust the resistance, tempo, intervals and even range of motion to suit your needs. So while it’s a literal pain in the ass, I can’t deny the… Read more »

GPP Sample Workout + New Circuit

GPP Sample Workout + New Circuit No matter your skill level, your GPP or General Physical Preparation must be developed and revisited (maintained) in order to maximize the training process. If you want to learn more about GPP you can read my article HERE. The workout below is a sample GPP session. While the exercises are… Read more »

5 Exercises to Improve Acceleration

Exercises to Improve Acceleration Acceleration is inherent in every sport we play. Field and team sport athletes spend almost all of their time in the acceleration zone (0-30m), and often their first few steps are what separates them from the competition. If a basketball player can create separation within the first 1-2 steps, he’ll have… Read more »

Analyzing Sprint Mechanics with Field Sport Athletes

Analyzing Sprint Mechanics with Field Sport Athletes If you’re a strength and conditioning coach who still thinks your job is solely in the weight room, well, just find a new profession already. That’s probably the easiest part of our job, unless you consistently fuck it up by over-analyzing and fad-hopping. I spend a good deal… Read more »