Jason Colley

Jason obtained his undergraduate degrees in Exercise Science and Strength and Human Performance and Masters degree in Physical Therapy at St. Ambrose University. He currently lives in Oak Park, IL and is the owner of Performance and Recovery Systems, where he works with clients as a Soft Tissue Therapist and Active Release Therapist. He has a competition background in both powerlifting and bodybuilding. In powerlifting, he holds a pro raw total at 1901 in the 242-pound weight class, and in bodybuilding, he finished top 3 in the open class at the 2011 NPC Ironman.

 
Stop Doing That, Start Doing This: Shoulder Warm-Up Education
Stop Doing That, Start Doing This: Shoulder Warm-Up Education

Let’s go over three shoulder pre-training movements that you are probably doing that you shouldn’t be, then let’s give you some better alternatives.

Change is good
Change is good
For the past 6-8 weeks while my breast friend and has been dieting for his procard, i have been doing the same. Except not for my pro card. More so to just for a change. To many times we get complacent with life and we have nothing to push us, to help us grow, to […]
C&C log. Essentials for shoulder love
C&C log. Essentials for shoulder love
Shoulder pain, acute or chronic, is probably the most commonly seen pathology within the bodybuilding and powerlifting community. Patient symptoms, training history, movement quality, training age, they all differ and create pain. However, there are a few commonly seen issues that run across the board.  These issues when singled out don’t necessarily cause direct shoulder […]
The Trifecta Fix for Low Back Pain
The Trifecta Fix for Low Back Pain
Chronic Low Back Pain is extremely common among patients coming into my clinic. There are multiple reasons as to why someone can exhibit chronic low back. Previous/past injuries Repetitive poor movement Poor lifting technique overuse of certain muscle groups leading to low back tightenss poor postural position during daily activities Unfortunately, most people are unaware […]
3 Ways to Better Utilize Compression Floss Bands
3 Ways to Better Utilize Compression Floss Bands

Whatever you want to call this tool (compression tape, floss band, voodoo bands, or something else) it can be incredibly useful in ways often overlooked.

Connecting the Feet to the Glute !
Connecting the Feet to the Glute !
  Here are a few beginner drills I like to use with clients when we first need to establish the glute and medial arch connection. This is crucial for foot and femoral stability. Keeping the femur centered in the glute via good glute med activation is crucial to producing power and force in the squat […]
5/29 Stem Machines, TENS Units, Muscle Stimulators: Effective or Not?
5/29 Stem Machines, TENS Units, Muscle Stimulators: Effective or Not?
Stem Machines, muscle stimulators, TENS units, are very popular in the at home self rehab scene. They are easily accessible, cheap, depending  on the unit you purchase, and if used appropriately can decrease rehab time and increase recovery. However, there are some misconceiptions and misuse with this tool so i thought i would clarify if […]
Vacation Training, current shape, and rehab tip!
Vacation Training, current shape, and rehab tip!
Just getting back into the swing of things at the clinic after 10 days in beautiful North Carolina. I was able to get in some decent training at a golds gym in Asheville NC, which was a far step from the small mountain gym that we usually go to. On our way back we were […]
Optimizing Your Pre-Training Routine: The Five Stages of PTR
Optimizing Your Pre-Training Routine: The Five Stages of PTR

The sequencing and staging of your PTR is key. The exercises work synergistically, and their individual effectiveness is secondary to their combined effect.

K.I.S.S. BASICS OF REHAB MOVEMENT/LOADING
K.I.S.S. BASICS OF REHAB MOVEMENT/LOADING
 Movement Rehab Guidelines   I get numerous emails regarding how to stat the rehabbing process after injuring yourself. I wanted to give some basic guidelines as to how to overview the process and then we will dive more into detail with actual patient interventions and case studies. The actute phase (1 day up to 14 […]
Synergy, and dumb shit in the rehab world*
Synergy, and dumb shit in the rehab world*
Synergy:  “The interaction off elements that when combined produce a total effect that is greater than the sum of the individual elements or contributions.” This should be the end goal in all rehabilitation or rehab based exercises. To often we focus on individual exercises that lack integration through synergy. It is important for each individual […]
Safe explosive rep training!
Safe explosive rep training!
Theres an appropriate time and place for everything. When it comes to explosive training, timing and fatigue mean everything. Doing this too soon in a training session without the tissues being adequately warmed up and lubricated can yeild serious injury. Most of the time people like to program explosive exercises with lighter weight in a […]
Mechanoreception for back activation
Mechanoreception for back activation
Strong body parts will always activate first. Your body likes to make things as simple as possible. Making things easy means less caloric output, maintaining homeostasis and conserving energy. However, when your goal is getting huge or as strong as possible that ain’t happening. So, when doing any row exercis it is very common for […]
Fixing Your Feet: Integration and Loading
Fixing Your Feet: Integration and Loading

After addressing internal tibial rotation and stability and strength of the intrinsic foot musculature, we can now look at hip internal rotation, knee valgus, and exercises for progression.

C&C log # 5: HEAD & SHOULDERS.....dandruff free
C&C log # 5: HEAD & SHOULDERS.....dandruff free
Your eyes and head are the epi-center for balance and propioception    between you and your enviornement. When your “posture” changes because of structural or neurological tightness the head position changes and your perceived “center” is now altered. This limits ROM elsewhere because your body senses that It doesn’t need it. This usually occurs at […]
C&C log #4: Elbows = Shoulders
C&C log #4: Elbows = Shoulders
It is without failure that i will have at least one new patient, or pre-existing patient come into the clinic with elbow/forearm pathology. Most elbow pathaology and discomfort will happen on the inside and outside (top of the forearm). These two pains are actually part of the same underlying issue. The elbow is an extension […]
C&C log 3: Is it really your shoulders that are F#$*!ed ?
C&C log 3: Is it really your shoulders that are F#$*!ed ?
In my opinion the most complicated joint in the human body. A joint that requires stability, mobility, end range control is one that can be deeply misundertstood.  Often times the difficulty lies within understanding the multiple joints that comprise the shoulder. Gleno-humeral joint: Ball and socket. Think golf ball sitting on a T Scapulothoracic complex: […]
Tissue Load vs. Tissue Capacity: Increasing Tissue Capacity While Altering Training Load
Tissue Load vs. Tissue Capacity: Increasing Tissue Capacity While Alteri...

This second article of the series discusses additional loading concepts, training considerations, and rehabilitation protocols for increasing tissue capacity while maintaining or decreasing training load.

Coaching and Clinic Log 2: Internal Hip rotation Fix!
Coaching and Clinic Log 2: Internal Hip rotation Fix!
The associated squatting patterns in powerlifting and bodybuilding, combined with varrying volumes, intensities and various loads wreak havoc on the hips and its associated musculature. 99.99% of the time the hips are missing a lot of Internal Rotation.  This is due to a number of contributing factors. Poor firing patterns of the gluteal musculature (external […]
Coaching & Clinic log 1: Rib Flare, Rotation, and Breathing
Coaching & Clinic log 1: Rib Flare, Rotation, and Breathing
This is something i see very often in clinic that I thought i would discuss in a new series of logs I’m going to be doing. This is to do two things. 1. Help hold me accountable to my elitefts.com requirements 2. Help you gain an side look at what i do in clinic and […]
3/7 BACK AND BI’S With detailed breakdown
3/7 BACK AND BI’S With detailed breakdown
Back from a quick 4 day trip from Louisiana. The trip was amazing and I enjoyed every moment with my favorite person. Any way jumping back into training after some time off I always start with my MEV (minimal effective volume) for a week or so until i get back into the swing of things. […]
Arms!
Arms!
In pain? Super tight? Read on. This month in Jason's log, you can expect content regarding self-administered soft tissue release, elbow self-care for pesky elbows, and additional information on contract/relax methods for a better stretch.
3 things for increasing training output
3 things for increasing training output
I am fortunate i get to work with many bodybuilders and powerlifters. Regardless of the training and competition status, pro, a mature, just starting here are 3 things that i find in clinic that will have an immediate impact on your training. 1. Lumbar/Spinal Contol: Regardless of the type of movement, closed chain, open chain, […]
Chest and delts: modifying thoracic ext for better pec training
Chest and delts: modifying thoracic ext for better pec training
Being a chesty man i dont need a lot of pec work. So one of the things i have been doing is playing around with angles of thoracic extension for pressing  and fly movements. Decreasing the poundage and focusing my intent towards increasing the stretch from the thoracic spine has saved my shoulders, elbows and […]
Tissue Load vs. Tissue Capacity: A Key to Injury Recovery and Prevention
Tissue Load vs. Tissue Capacity: A Key to Injury Recovery and Prevention

One of the most common causes of injury is accumulation of load on a tissue, tendon, or ligament that exceeds that tissue, tendon, or ligament’s capacity. For optimal rehabilitation and recovery, you need to understand and manage this relationship.

Understanding humeral arch for lat growth!
Understanding humeral arch for lat growth!
A different format for this training log. I will still give a written break down of what i completed for the training session, but what is most important is the lesson, not what was lifted. Hopefully if you enjoy this format I will continue to use it and you can continue to learn. Any feedback […]
PART I: Fixing your FU%#$@ing Feet!
PART I: Fixing your FU%#$@ing Feet!
PART 1 on how to fix those feet in the SQUAT!!!
Revisiting Tonic and Phasic Muscles for Increased Performance and Position
Revisiting Tonic and Phasic Muscles for Increased Performance and Position

There may be a strength discrepancy between your anterior and posterior chain, but are you sure this isn’t because some muscles are stuck doing a job they weren’t originally intended to do, in a position that isn’t optimal?

Phase 1 Triceps Rehab (w VIDS*)
Phase 1 Triceps Rehab (w VIDS*)
  Well, shit happens. Injuries happen. Being banged up is just part of the game. Dave Tate has a great post/article about the differences between being hurt, injured, and just plain fucked up. Right now I'm just hurt. It limits me from doing some things completely, causes me to second guess other things, and inhibits […]
Chest Training 12/29 with current condition pic
Chest Training 12/29 with current condition pic
As I mentioned in my last training log I've removed chest and "arm" training away from my weekly schedule in order to allow my intensity and effort to be put towards the muscle groups that need more work. See last log for those notes. I finally decided to train chest and secondary shoulders. Here's how […]
Christmas Training and "Levels"
Christmas Training and "Levels"
Training has been pretty sporadic lately. It hasn't been my main priority.  I have been training the things that need improvement mainly back, shoulders (rear and medial delt focus) and legs. I've pushed chest and arms to the side for the "holiday season". This is due to the increased amount of traveling I've been doing, […]
Back Training 12/19 and some additions!
Back Training 12/19 and some additions!
Back training with training partner Zachary Arvanis.
Outlined Back and Bi's *VID
Outlined Back and Bi's *VID
Although every training day cant be heavy squats, deadlifts and bench presses, the intensity doesn't drop.
3 Missing Links in Your Hypertrophy Training
3 Missing Links in Your Hypertrophy Training

Before you can ever execute advanced training techniques, you must first master what I call The Three I’s.

Secondary Back and How i refeed!
Secondary Back and How i refeed!
Secondary back day and FOOOOOOD!
Shoulders & Structure (w* VID)
Shoulders & Structure (w* VID)
Shoulder training and understanding how to structure individual hypertrophy training sessions for optimal results.
Life and Working around injuries
Life and Working around injuries
some modified leg training and working around injuries!
Patient shoulder rehab
Patient shoulder rehab
A look into the therapy and rehab of a frozen shoulder patient of mine.
Loaded Carries for Improved Body Position and Health
Loaded Carries for Improved Body Position and Health

The farmer’s walk is the single best exercise you’re not doing for shoulder performance, posture, and health.

Mini Hypertrophy lesson #2: Shoulders
Mini Hypertrophy lesson #2: Shoulders
During this current phase of training I'm doubling up on shoulders and only hitting back 1x week. This alternates every 4 weeks because those are my two weakest body parts (in comparison). My first shoulder training day of the week is all about density and intensity. Goal: cram as much as I can in the […]
LEGS !!! & Mini Lessons #1.
LEGS !!! & Mini Lessons #1.
Legs and mini lessons to grow some god like quads!
Lows, Hi's, Legs and life
Lows, Hi's, Legs and life
Life, legs and some good tips for hack squat leg development!!!
Current State of the Injury Rehabilitation and Pre-habilitation Field
Current State of the Injury Rehabilitation and Pre-habilitation Field

How do people begin to decipher what constitutes good injury rehabilitation or pre-habilitation? In this article, I’m going to describe in detail many different factors that will help you sniff out the bullshit.

Sweet arm pump.....said nobody....ever...
Sweet arm pump.....said nobody....ever...
Armzzzzzzz
Back Training and Structuring Hypertrophy Training
Back Training and Structuring Hypertrophy Training
understanding hypertrophy program and how I set it up.
Chest Training 9/20 (pics and vids*)
Chest Training 9/20 (pics and vids*)
Working on my rack...
My story and adaptation
My story and adaptation
"You must be shapeless, formless, like water. When you pour water in a cup, it becomes the cup. When you pour water in a bottle, it becomes the bottle. When you pour water in a teapot, it becomes the teapot. Water can drip and it can crash. Become like water my friend.”
The One Thing Your Glutes Are Missing
The One Thing Your Glutes Are Missing

Let’s take a quick look at some simple biomechanics, and then we will break down the squat so we can rebuild it with an emphasis on generating torque.

8/28 DL and 8/30 Bench #5th set style
8/28 DL and 8/30 Bench #5th set style
Training has been going well! I am enjoying training and things are coming along smoothly. A few things about the set up of the 5th set program I already enjoy. The 9 day rotation has really allowed me for ample rest and recovery. The extra two days leave me feeling fresh and eager to squat […]
8/14 DL and 8/21 Bench and 5th Set?
8/14 DL and 8/21 Bench and 5th Set?
some better deadlift form and first day of bench using the 5th Set.
8/10 SQuats & Elbows!!
8/10 SQuats & Elbows!!
Squats are starting to feel good!
8/4 Accessories and a few vids !!
8/4 Accessories and a few vids !!
Training has been going well despite a slight increase in patients and travel therapy. I was in Detroit last week for a therapy clinic, about three days, this left me with little time to train but was happy to return home and start the week off. I'm battling some nagging things stemming from "to much, […]
Tools of the Trade — Popular Modalities for Soft Tissue Recovery and Therapy
Tools of the Trade — Popular Modalities for Soft Tissue Recovery and The...

This article will give a thorough understanding of the similarities and differences between modalities, which modality is best for certain injuries, how they are best used in your training, and what their overall purpose is.

7/29 Speed bench & Best shoulder prehab exercise?
7/29 Speed bench & Best shoulder prehab exercise?
Speed bench from this weekend and possibly the best shoulder prehab exercise for bench?
7/17 SQ and Bursitis sucks
7/17 SQ and Bursitis sucks
Squats and bursitis go together about as good as oil and water mix. Here's how I plan to manage it.
Priorities for the Powerlifter and Bodybuilder — Upper Body Mobility and Stability
Priorities for the Powerlifter and Bodybuilder — Upper Body Mobility and...

The first article of this series covered quick, effective drills to use prior to training that will improve your lower body performance. Now let’s look at the upper body and address the three most common dysfunction in strength athletes.

5/3/1 DL Day (3x3) & Pitfalls of being a dual competitor
5/3/1 DL Day (3x3) & Pitfalls of being a dual competitor
Week 2 of my hybrid 5/3/1 training. 3x3 deadlifts and some thoughts on transitioning from bodybuilding to powerlifting.
5/3/1 Bench Training 6/27
5/3/1 Bench Training 6/27
Back to training!!!!

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