7/26/2023 The Basics Work If You Work the Basics
I keep researching the BEST strength and conditioning programs in the nation. Year after year, I keep coming up with the Best TEAMS usually have the best S&C programs, and what is it about those programs? They work the BASIC principles of Strength and Conditioning until the athletes become proficient in all areas of the […]
7/25/2023 My Shoulders Hurt All The Time
Because I'm noticing a constant "BURN" on both my shoulders I wonder if anyone else on my team does as well, so I am adding a few warm-up exercises based on some "therapy" gadgets I've seen recently. Holding the arms out to each side, do tiny arm circles from the shoulders (of course) both clockwise, […]
7/24/2023 "Napalm Son. Nothing Else In The World Smells Like That...
"I love the smell of napalm in the morning. It smells like VICTORY" ~ Col. William Kilgore Everyone knows that quote, but the clincher for me was when he turned to the young soldiers around him while he was in his squat position and then says remorsefully, "One day this war is going to end." […]
7/21/2023 July's 1000 Rep Arm Routine. Procrastination
You can sit on an idea, or a responsibility and say, "I'll get to it later". You can put your training on until after you get whatever HAS to be more important than you, over with. You can wish and want; want and wish BUT... Remember this...It wasn't raining when Noah built the Arc. Today's […]
7/20/2023 Happiness vs. Success
Success is getting what you want; Happiness is wanting what you get! See how easy that is? Today's Training: Run: 3.1 easy miles Cycle: Commute Squat: 4 Rep Max GHR: 4x12 Hack Squat: 4 Rep Max Ab Wheel: 4x12 Cycle: Commute
7/19/2023 We've Gotten Too Smart For Our Own Good
I was reading one of my favorite EliteFTS Coach's posts on the internet yesterday where he stated "The older I get the less I feel I know", and that triggered me into one of my unmedicated tirades. There seems to be an abundance of super mega-minded Exercise Specialists that can detail the fuck out of […]
7/18/2023 "If It's To Be..."
You've heard it, "If it's to be, it's up to me". Never has a statement been so true. When things need to get done you can take the bull by the horns and direct it or you can wait for someone to take charge (and that could be a very long time). I adopted a […]
7/17/2023 Do You Want to Lose Fat?
What a stupid question. YES, everyone wants to lose fat, so how do we do it without losing the muscle we put on while "bulking"? I'm not going to go into all the detail but IF you want to lose fat that is stored in your body without losing the "gains", AND you don't have […]
7/14/2023 Your Impact On Others Is Bigger Than You Think.
Someone still laughs at the funny thing you might have said. Someone still smiles at the compliment you gave them. Someone quietly admires you and the way you get things done. That bit of advice you gave someone, changed their life. The support you offered made that person's day. Your opinion has made others think […]
7/13/2023 When All Else Fails
When all else fails, gain fire superiority, move towards the path of the enemy guns, and DESTROY everything in your path. Lift heavy! Eat well! Sleep soundly, and Choose violence! Today's Training: Cycle: Commute Belt Squat: 4x10 Leg Press: 4x10 Leg Extension: 4x10 12" Box Step Ups: 4x10 (I used a SSB Yoke Bar to […]
7/12/2023 Today's Benching Cue...
SPREAD the bar! The one thing I harped on the most today was for the lifter to "Spread the BAR" or Pull the bar apart! By doing this, the emphasis is no longer strictly a pectoral move. On the contrary, we want the bar to leave the chest via the upper back muscles. So the […]
7/11/2023 Don't Be Afraid
I had this conversation with one of my introverted athletes this morning about being ok with who he is. Over the last few weeks, I noticed this young man didn't have the same old snap to his step. His line of sight had gone from out on the horizon to about four inches in front […]
7/10/2023. You Don't Have To Train...
Over the past two weeks, I have heard or read some lifters were "feeling their age". They had complaints about aching joints, low energy, bad backs, awful knees, and overall depression, all of which caused a state of "I don't want to train." I totally understand where they are coming from. It is hard to […]
7/7/2023 When You Fail
When you fail, and man o man will you ever if you are attempting something great, remember that it is nothing more than a moment in time that you can revise your overall game plan. Today's Training: Cycle: Commute Dynamic OHP: 10x3 DB Lateral Raise: 4x15 DB Front Raise: 4x15 Rear Delt Destroyer: 1x60-40-20x 36-28-18 […]
7/6/2023 Starve Your Distractions
"Starve your distractions and feed your focus" Today's Training: Cycle: Commute Dynamic Squat: 10x2 Leg Press: 3x15; 1x20 Leg Extension: 3x15; 1x20 GHR: 3x15; 1x20 Pull-up: 2 Push-up: 12 Chin-up: 2 Dips: 12 Dead Hang: 75 seconds Cycle: Commute Run: Sprints; 10x50 yds
7/5/2023 How Many Things Can You Learn In ONE Training Session?
I was coaching a fellow today who happens to be a Strength Coach at one of the private high schools in my area and we were on the subject of what it takes to teach someone a skill and how to go about doing it. I was telling him that first of all, you need […]
6/29/2023 I Have Never Lost a Game...
In all the years I've played sports, I have NEVER lost a game. I've run out of time but I have never lost. I have said to teams that I had coached after my playing days were over that very same statement. Some of the players got it, others it became lost. What I was […]
6/28/2023 When Coaching Don't Always Be a Dick!
If you are around me for any length of time, you know that I am a bit of a control freak. I have to know what is going on in my gym at all times. You do what I tell you to do without adding any more or doing any less. I have 100 written […]
6/27/2023 I Fight For My Health Every Day...
I fight for my health, strength, and condition every day in ways most people don't understand. I'm not ever lazy because I am a WARRIOR that prays (and preys) on this war! Fall in love with the process and you'll never have a bad day. You don't need that second helping of the desert either. […]
6/26/2023 "Winning isn't a Sometime Thing...
"Winning isn't a sometime thing, it's an all-time thing. You don't do things right once in a while, you do them right ALL of the time" ~ Vince Lombardi Today's Training: Cycle: Commute AirDyne: 18 mins. Legs only Deadlift: 6 Rep Max GHR: 4x10 Shrugs: 4x10 Suspended Straight Leg Raise: 3x10 Pull-ups: 1 Push-ups: 10 […]
6/24/2023. You Can't STOP Thinking About Something and You Can...
I was watching a guy talk about removing negative thoughts and fear from a heavy lift. While I understood what he was implying, the depth didn't explain to the practical user HOW! (or maybe he did, but I thought he was so full of it that I turned it off) In my entire career coaching, […]
6/23/2023 The Tale of Two Wolves
"One evening an old Cherokee told his grandson about the battle that goes on inside of people. He said, My son, the battle is between two wolves inside of us all. One is evil. It is anger, envy, jealousy, sorrow, regret, greed, arrogance, self-pity, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, […]
6.22.2023 You Have To EAT!!!
I've kept quiet about nutrition and the timing of your "macros", the ketosis diet, the intermittent fasting diet, the whole "DIET" bullshit thing, but when people start jeopardizing their ability to FINISH an intensive workout, then it's time to put a stop to the tomfoolery. You may argue that any or all of these diets […]
6/21/2023 Listen!
Often times the only thing I do to help someone is to LISTEN. Today's Training: Cycle: Commute AirDyne: 15 mins Upper body only Incline "Hammer Strength" Bench: 4x15 Dynamic Bench: 10x3 Flat DB Fly: 4x15 "Stretcher" Push-ups: 3x30 Between two benches the chest and shoulders go down below them while you are in a pushup […]
6/20/2023 Whenever I Get To Hangout With Anyone From TeamEliteFTS
Chad Aichs and I live about four hours from each other with a couple of destination spots in between. Since I was heading to Lake Tahoe this past weekend for my son's Lacrosse Tournament I figured I give it a shot to see if Chad would like to come to see a game and hang […]
6/15/2023 "My Creed"
"I am on a never-ending journey to become more today than yesterday, every day. I will always find ways to overcome any obstacle that challenges me. I will not condone fear. It is self-created and I can remove it. I will lead and inspire others to live more fully daily. There is always a way, […]
6/14/2023 What To Do When You Feel Overwhelmed.
I look BACK on today's workout and think, "Man, if I looked at this entire thing BEFORE I did it, I might not have finished". But, whenever I know it's going to be a long one, or a challenging one, I never look at the entirety of the task. I simply look at the very […]
6/13/2023 How I Get Heavy Dumbells into Position
Often when using DBs for a max effort exercise getting them into position is an exercise all unto its own. The floor press is no different. Once the weight becomes significant and is hard to arm wrestle, I like to turn them up on their ends and sit down between them. I then lean the […]
6/12/2023 This is a LONG One
My son, Hunter is now playing in the Summer Lacrosse League in California. This weekend we had a tournament in San Francisco (we went 4-1) and another in Truckee, California (Northern end of Lake Tahoe) next weekend. Then every weekend for the rest of the summer. Because I don't know precisely what the next few […]
6/9/2023 "Pain is Weakness Leaving Your Body"
"The question isn't how much you can take, but how much more you can give. When you're ready to quit, your mind says 'Push harder'. You listen, sensing the inner strength that wasn't there before, and suddenly discover you no longer feel the pain". Today's Training: Cycle: Commute Prowler: 10x80 yds AirDyne: 10x15/45 Concept II […]
6/8/2023 The Point of Bifurcation
There comes a time in a person's life when they want to just give in. They want to give up...QUIT! However, it is at this particular moment, when that person needs to determine what it is they are going to do that will define who they are. I can safely say, I have NEVER quit […]
6/7/2023 I Got a Nice Surprise Visit Today...
One of my former Interns messaged me like he always does when he's in town. Gabe Rangel is a Marine turned Personal Trainer to the "Stars", Turned Private Strength and Conditioning Coach to some of the BEST in the NFL. Under his watchful eye, he has (name-dropping here) Lane Johnson and Jalen Hurts from the […]
6/6/2023
Today's Training: Cycle: Commute (muggy day) Concept II Row: 20 minutes; steady pace The objective of today's weight work is to go through the four sets of 12 for all the chest movements and the 3 sets of 15 for the triceps, as quickly as possible. In other words, NO REST, no chatting between sets. […]
6/5/2023 Today is...
I was asked, "What day is it?" Instead of rambling off that it was Monday or June 5th, I looked the person right in the eye and without hesitation told him, "It's Deadlift Day"! Then I smiled and the world was alright for a few minutes. Today's Training: Cycle: Commute AirDyne: 10-10-10 RDL: 3x15;1x30 GHR: […]
You're Not in The Shape You Thought You'd Be In By Now Because...
I barked at my groups the other day and it rings true for many. "Summer is here and you're not in the shape you thought you'd be. Why? You have 168 hours in a week and I see you for FIVE of them. 163 hours. 8-12 (or more in most cases) of work per week, […]
6/2/2023. Self-Improvement
"To improve your mood, exercise. To think more clearly, meditate. To understand the world, read. To understand yourself, write. To help people, help yourself. To learn faster, have fun. To understand better, teach. To be happy, don't expect. To get more, give." Today's Training: AirDyne: 10-10-10 OHP: 4 RM C/S Rear Delt Raise: 4x5 Suspended […]
6/1/2023 Words for Teenagers Now That School Is Out...
"As teens, we may have even said these words ourselves, but I definitely hear them uttered today as school is out for the summer, "What can we do? Where can we go?" To which I respond, "Go home. Mow the lawn, wash the car, learn a skill, get a job, visit your grandparents, visit the […]
5/31/2023
Interesting day today in my gym. I had a couple of young (early 20's?) guys come in who wanted to train. They were visiting from out of state. I introduced myself to each of them as I do with any "guest" and started to give them my instruction as to what is expected and how […]
5/30/2023 The Difference Between Possible and Impossible
The difference that lies between possible and impossible is a person's determination. Never think it can't be achieved. You can always learn and train a bit more, then come back and conquer the objective. Today's Training: Concept II Row: 5 mins steady; 10x15/45 Lat Pulldown: 4x10 Barbell Row: 4x10 DB Row: 4x8 DB Curl: 4x10 […]
5/26/2023 1000 rep Arm Day
I still program this workout one time per month only because it's Friday and it's cool to say you did a thousand rep arm day! Today's Training: Concept II Row: 15 mins. 5x20 of the following:
5/25/2023 How Do You Get Strong?
How I strengthen people is to use the basic four lifts, the squat, bench, overhead, and deadlift, and analyze where a person's weakness is within any or all of them and make THAT stronger. No multi-page testing. No "assessment", nada, nothing, zilch. I look at where the breakdown is during the four lifts that I […]
5/24/2023 Squeeze the Lat!
Back training is simple. If the bar doesn't move, YOU move to the bar. If the bar moves, MOVE it towards YOU! Easy. BUT...are you training the back muscle or are you training your biceps? When we train the back in my program all of the movements begin with either a scapular depression or retraction […]
5/23/2023 "We Have Two Lives..."
"The second one begins when we realize we only have ONE!"~ Confucius Today's Training: Cycle: Commute AirDyne: 15 mins; upper body only Bench: 2 RM JM Press: 4x10 Banded Tricep Pushdown: 100 consecutive reps on each arm. NO STOPPING Cable Fly: 100 consecutive reps. NO STOPPING Cycle: Commute
5/22/2023 Today's Session reminded me of an old saying...
"What exercises I do is simple, I lift weights. What do I do for conditioning? I lift weights faster" Today's Training: Cycle: Commute AirDyne: 15 mins (Legs only) Dynamic Deadlift: 10x2xescalating weight every two sets by 20 lbs. If the reps get too slow and begin to grind, return to the last weight that could […]
5/20/2023. It's Not What You Say, It's What You Do
If you read any of my stuff for any length of time, you'll know that back in January I wrote about not taking anyone new into my program because of their New Year's resolutions. Over the years 99% of those people wasted not only their time but mine as well. Those that come in on […]
5/19/2023 Did You Know that Gratitude...
Did you know that gratitude: Today's Training: AirDyne: 5 mins steady; 10x15/45 Concept II Rowing Erg: 5 mins steady; 10x15/45 DB LR: 3x10;1x20 KB Front Raise: 3x10;1x20 C/S Rear Delt Raise: 3x10;1x20 Single Arm Mini Band Rear Delt Scapula Retraction: 3x10;1x20 Incline Straight Leg Raise: 3x12 Side Flexion using the 45-degree back extension: 3x12 on […]
5/18/2023 Ice Cold Showers
For about a year now I've been taking an ice-cold shower that I had installed OUTSIDE of my home on a daily basis. Yes, there are those sexy ice tubs you can purchase but for a few dollars at your local Hardware store, you can get some PVC piping, a two-way valve, and a very […]
5/17/2023 Recovery is Hard
Recovery is hard, but regret is harder. So off I run on damaged wheels. I've recovered from hamstring injuries before, and I'm doing it again. Today's Training: Cycle: Commute DB Bench Press: 2 warm up sets; 3x10x a significant weight; 1xAMRAPx Same wt Hammer Strength Incline Chest Press: 3x10; 1x AMRAP Incline DB Fly: 3x10; […]
5/16/2023 High Intensity/Low Volume Makes Me Crazy!
I LOVE those days when all we are going to do is a balls-to-the-wall all-out effort. Max weight requires intensity for immensity. I mean if you are going to be timid and nice you will be done with this workout in about five minutes. You have to reach down into that dark place to find […]
5/15/2023 Dream, Desire, and Determination
"It takes a dream to get started, a desire to keep going, and determination to finish." ~Ed Harris Today's Training: AirDyne: 10 steady state; 10x 15/45 Cycle: Commute RDL: Work up in weight then do 4x12 GHR: 4x12 Reverse Hyper: 4x12 Prone Leg Curl: 4x12 Shrugs: 4x12 Banded Shrug: 4x12 Cycle: Commute
5/12/2023 I'm a Gym Teacher
Yesterday I was reading online how many guys were bitching about the title, "Strength and Conditioning" Coach. They didn't think the title did them enough justice in how it underplayed their REAL role. I shook my head in disbelief thinking to myself how there was so much more to life and our vocation than to […]
5/11/2023 Just Meat and Potatoes
Today's Training: Hamstring Rehab: Mobility work; Range of Motion work; Flossing, Compression Bands AKA "Voodoo Bands" OHP: 6 RM Rear Delt Raise w/ Chest Supported: 3x5xHeavy Shrugs: 4x6x HEAVY
5/10/2023 Be grateful
I had a meeting of the minds this early morning when the conversation turned into something I didn't want it to. Instead of jumping on the bandwagon, I asked the group "What they were grateful for?" The answers didn't jump out audibly, but the silence was deafening so I knew I hit a chord and […]
5/9/2023 Excuses
Me accepting an excuse is as bad as me giving one. That isn't going to happen! Today's Training: AirDyne: 10-10-10 Cycle: Commute Lat Pulldown: 4x15 Barbell Bentover Row: 4x10 DB Row: 4x8 DB Curl: 4x12 Rack Scraping Curls: 4x12 Dead Hangs: 40 seconds Cycle: Commute Run: Sprints; Warm-up; 6x100 yds x 75%
5/8/2023 How Hard Do You Really Need to Work?
I'm not sure how many people know that my wife of 20 years has had a heart condition known as dilated cardiomyopathy along with Microvalve Prolapse with marginal regurgitation. From birth, she has had an irregularly shaped heart where a ventricle doesn't sit correctly on the chamber below. She noticed that something wasn't correct when […]
5/6/2023 "Because I Said So!"
I don't usually post the workouts I do by myself. (although some of my sickest thoughts take place in these sessions) But today's workout got me to think of a few things that got me to where I am at this very point in time. I was hemming and hawing on this early Saturday morning […]
5/5/2023 New Year's Resolutions.
It's been five months since the New Year. How are those "New Year; New Me" goals coming along? Yea, that's what I thought! Today's Training: Concept II Row: 5000 meters or 30 mins (whichever comes first) DB Lateral Raise: 4x12 KB Single Arm Front Raise: 4x12 C/S DB Rear Delt Raise: 4x12 Single Arm Mini […]
5/4/2023 Res Firma Mitescere Nescit
The Latin term res firma mitescere nescit was made famous in the 1985 film "American Flyers" where it is colloquially translated as "once you got it up, keep it up". What it really means is that a firm resolve does not know how to weaken. In other words, once you have made a decision, dogmatically […]
5/3/2023 Best Way to Get Something Done...
Are you ready for this? Here's another one of my "thunderbolts", The best way to get something done is to BEGIN. Get Going!!! Today's Training: AirDyne: 10-10-10 Cycle: Commute Concept II Row: 15 mins Wide Lat Pulldown: 4x12 C/S Row Verticle Handles: 4x12 V-Bar or Narrow Lat Pulldown: 4x12 C/S Dumbell Row: 4x12 Seated Hammer […]