December 11th-15th
December 11th TTF LOWER WARM UP Cambered Bar Squats CAMBERED BAR SQUATS. 5×4. Bar, 163, 212, 252, 302, 343 for to the forth rep and felt a small pull/pop stopped there. Maybe dehydrated or tight pick up next week SS YOKE BAR GOOD MORNINGS. 3×4155,205,245lbs December 12th TTF UPPER WARM UP STRAP PUSH UPS 5×10. MONOLIFT 10/8/6/4/2 […]
SEPT 4th-9th
Sept 4th TTF Lower warm up Safety Bar Box Squats 5×2. Worked up to 5plates (515lbs) 40lb PR Single Leg Curls. 3×5. 1/2/3 Sept 5th TTF UPPER ECHO Bike 6min. 1:54of a mile DB mil 4×10. 45/55/65/75lbs pretty easy DB low row 4×4. 80/100/120/130lbs Sept 6th Treadmill. 6min. 3:6mph for 5:30 then 4:6mph for 30sec Neck 1×15 w/95lbs AbCore 4×15 w/75lbs […]
My Coaching Philosophy
Over the past few months, I’ve been dealing with a very difficult neck injury. Injuries suck, and my own training is limited, but I’ve had more time to expand my role as a coach. That’s been extremely rewarding, and I wanted to take the opportunity to share some of what I’ve found. Here are three […]
December 12th-17th
December 12 TTF LOWER WARM UP Straight Bar squats WORK UP TO SINGLE. 65LB Bar x5, 155 x4, 225 x3, 295 x2, 355×1, 405×1, 475×1 little high but getting better Heavy Ab pulldowns. 3×5. 13/17/20 Lunges 3×5. BW, 25,40,65lbs (ran out of time) Single leg curl 3×5. 1,3plates December 13 Echo Bike 6min. 1:85 of a […]
TRAINING January 31-FEB 5th 2022
January 31 Safety bar squats. 3×10. 65,75/75 Step-Ups. 3×5 each Leg. BW. DB RDL. 3×10. 10/10/10 FRONT PLANK. 2sets @15sec Echo Bike. 6min. 1.50mile. Was exhausted from the lift. Did what I could. Plan on doing a lot of steps today. Also have my 8th biopsy today. Looking forward to some great news!!! Still HATE high reps!!! But have to build my […]
Soundless Pin Touch 1/31/2022
By making the pin touch “soundless” the weight has to be controlled eccentrically on today’s deadlift. I was really trying to tax everyone’s grip today and this was the perfect exercise to accomplish that. Since the eccentric had to be slowed down, the entire length of the lift per rep was extended. As the weight […]
It's Time To Train Your Obliques
Proper oblique training will not make your midsection thick. Take a closer look at training your obliques
Training Jan 24th-29th
Jan 24 Treadmill. 6min. 3.5MPH for 5min. 3.8MPH for 1min. Not too bad Belt Box squats 3×5. 90lbs total all sets. Single leg curls 3×8. No weight 1set, 1 plate for 2sets. Abs. Ab pull down machine. 3×8. Felt worn out today. Started a third anti-rejection medicine today=good times. Ready to start living again and not avoiding everything and […]
Be careful what you ask for...1/28/2022
A man walks into a restaurant with a full-grown ostrich behind him. The waitress asks for their orders. The man says, “A hamburger, fries, and a coke,” and turns to the ostrich, “What’s yours?” “I’ll have the same,” says the ostrich. A short time later the waitress returns with the order. “That will be $9.40 […]
Week 1 NOVEMBER 15th 2021
Week 1 (November 15th 2021) Leg extension 3×10 w/1plate 1.5min rest Leg curl 3×10 w/2 plates Abduction/Aduction 3×20 w/2 plates Walk stop sign 220yds. First day lifting anything. Per Dr. orders had to wait 12 weeks post surgery so my sternum could heal. Feeling a lot better. Is super tough to not lift owning a gym […]
Coaching Roundup: Rows for Size, Sumo Setup & More
How to optimize your Meadows rows, perfect your sumo deadlift, and fix your external rotation fast.
Quad Rehab with BPC 157 and Movement Therapy
How I dealt with a strain in the last phases of my meet prep.
Don't Over Complicate Stuff
I have a whiteboard that I write what I want the team to achieve on a daily basis. What I've come to recognize is the MORE detail I write, the more confused the people get. If I write the exercise: sets x reps x approximate weight, then all I get is..."Is that all?" However, if […]
Monday and The Move to Hawaii
This morning my training partners and I were discussing the eventual move to one of the Hawaiian Islands. Each of us has our favorite island and they aren't all the same, however, the undeniable truth is that the South Pacific is beckoning each of us and there is no good time nor is there any […]
You Fat Wide Body
When an old participant from my program comes in for some words of wisdom.Me: "I know what you got while you have been away for the last five years..."Him: "what?"Me: "FAT!"Him: "yea, my doctor told me I'm pre-diabetic and I have xyz health concerns..."Me: "Yea, and you are a fat wide body that is also […]
Nothing But The Training
Some days, I have NOTHING! No key points, no wise remarks, nada...zilch...Nut'n! Today is one of those days!!! Today's Training: AirDyne: 30 mins Bike Commute: 28 mins Prowler: 10x120 yards Dynamic Effort Squat: 10x2x50% I got to set number 7 and had the most gnarly thigh cramp. I thought I pulled something at first, but […]
Man Law
I joked on social media about bringing back "Toxic Masculinity". I'm not sure I'm joking anymore when I started to research the subject and found out that I personally exhibit many of the traits of a "Toxic Male". To which I say..."Hahahaha, so what?" As I see it, there are few people left in the […]
Mentally Tough
Part III Train For Mental Toughness by Visualizing. See yourself in the place you want to be. By using visualization you’re training your mind for what is to come. Whatever goal you’re trying to achieve, visualize yourself persevering, getting over obstacles, shutting out your inner critic, and ignoring the negative stink’n thinkers. If you “see” […]
The Case For Conjugate Training And The Older Lifter
Why I switched back to conjugate training after many years of training 5/3/1.
Bounce Back Quickly From the Unexpected
Almost 100% of the time, things won’t go as planned. Things NOT to do: Stop to analyze who’s to blame. Stop to complain. Give up and go back. Instead, DO this: Immediately acknowledge and accept that there’s a challenge Adapt with composure. Keep going. If you want to be mentally tough, you have to learn […]
Pre-Season Camp is Over and We're Into the Fall Season
Here’s a brief look at the tentative training plans for Football, Women’s Soccer and Cross Country/Track for the Fall In-Season.
Those who succeed in life are mentally tough.
I posted about a simple start to becoming mentally tough yesterday. I actually had a decent response to the idea. I said, “bring back double session practices”. Yes sir…bring back the old two-a-days and try to make one of the sessions…OUTSIDE! Whatever goal it is that you want to achieve, it will take mental toughness […]
Adversity Bonds People Together
Some people call a group of lifters a “Crew”. Others call the gathering a “Team”. Whatever you call your partners in Strength and Conditioning, it’s because you all are bonded by a commonality. In this case, the struggle against the weight or whatever you use to condition yourself with. There is also a bond that […]
Is it Absolute Load or Effort That Make Us Stronger?
When we think of such a question a few training principles come to mind. We have your basic model of linear programming where each week the volume increases or the load does to drive the stimulus that leads to the desired adaptation. This approach relies heavily on specificity of movement and progressive overload to keep […]
Well That was Harder Than I remembered
Today I threw the groups a curveball. Instead of our normal Deadlift Monday, I decided it would be a good day to condition the heck out everyone. After all...I don't want people to cherry-pick what they like and don't like. I wrote up the session on my whiteboard as always and then got underway with […]
60 Second Quick Fix: Overhead Press
It’ll take longer to read the article than to watch the video inside.
Super Legs
This is the one that makes everyone sore and gas for a few days. Although the objective of my program is not necessarily to make anyone feel the delayed onset of muscle soreness, Super Legs tears the shit out of them. The high volume and low intensity tend to make people walk like Bambi on […]
Take Every Chance
Take every chance that comes your way. You'll be surprised how many times it's the only one you get. How many times have you let an opportunity slide by? I thought a few times that the occasion would be better off if I waited and took my time to grow into it. Bullshit! Many times […]
Does Overtraining Exists for Resistance Training?
Overtraining is a word that is thrown out a lot in the weight room, but does it actually exist for resistance training? What does some of the science say?
Nothing but The Program
I don't have much running around my head, so I'll just jot down what we did today. Today's Training: AirDyne: 30 mins Bike Commute: 27 mins Concept II Row: 20 mins Bent-Over Barbell Row: 4x10 Chin-Ups: 10x3 Barbell Curl: 5x10 Bike Commute: 26 mins
Tomorrow Isn't For Sure!
To say yesterday was anything but normal... Late in the day I received an email clarifying a team member's status. Baffled? Dumb founded? Sad? Angry? Perplexed are the words that come to mind when I found out about John Meadow's passing. By now, most everyone knows that John suddenly died yesterday morning leaving behind a […]
Knees Over Toes? BLASPHEMY!
Knee Rehabilitation I have been concerned about continuing to write about my knee issues. My hesitation was because I would prefer not to hear about someone's injury over and over. The assumption was that other people would feel the same way. After speaking with a few people I trust, I am going to continue to […]
OPERATION BE LESS FAT - 5 Inconvenient Fat Loss Facts
The sooner you learn these five truths (you already know these), the more likely you will reach your fat loss goals.
1000 Rep Arm Day
My groups have been CRANKING it for a while. Gains have been constantly been made. Fat is being lost, Strength is increasing regularly and everyone has been getting in better and better condition. As I was riding my bike into work today, I felt we needed a break from the normal punishment and have a […]
Foot Position the Bench Press: Does it matter and what’s the difference?
Pros and cons; read this to figure out what’s best for you.
No One Cares What you Used to Lift
Have you ever been around a group of lifters who talk about their athletic feats of strength? "I used to squat...." or "I used to bench....", "I used to run a 4.5 forty", "I used to do triathlons" are only a few of the resumes I run across almost daily. Well let me tell you […]
The Weights are Designed to Kick Your Ass
Whenever I read about how someone "killed" their leg workout, or gave their back a "beat down", or "thrashed" their arms and legs, I think..."You didn't train hard enough"! Really, things don't get easier, YOU simply get better and if you aren't adding weight, reps, sets, or time (either adding more or taking some off) […]
Resistance Profiles and Strength Curves
In a recent study by Stainiszewski et al. (2020) they looked to compare the advantages of matching the strength curve of a biceps preacher curl with the resistance profile of the machine. All our muscles have certain strength curves to them, meaning they re stronger in one position and relatively weak in another. The lat […]
Summer Football Training - End of Cycle 3 - Results and Some Thoughts
This has been a good summer for the football team. We have some work ahead of us, but the improvements they have made, beyond just strength, are awesome.
You Are What You Do Not what you say you'll do!
I get a lot of promises and lip service of what people DREAM of themselves doing, a year from now, a month from now, a week from now, tomorrow. I will always listen to what they say they want to do knowing full well 20% will actually do 20% of what they SAID. Do you […]
How Did the Fight Start?
I was riding my bike this morning when a guy passes me on the left and then makes a right turn into the parking lot when "WHAM~" I hit his right rear quarter panel. The driver got out ever so slowly to see what damage was done. You know when sometimes you get so stressed […]