The Combined Seasonal Training Chart
The Combined Seasonal Training Chart
To expand upon the exercise selection chart discussion from last month, these training options form the basis of my decision-making and conversations with players as to what they need to focus on over the next four to six weeks in their gym sessions.
The Role of a Strength Coach
The Role of a Strength Coach
Let’s look at some of the jobs a strength coach can and should be responsible for.
Why Athletes Should Use Cheat Reps
Why Athletes Should Use Cheat Reps
Because it can be a wonderful tool to increase power, muscle mass, and performance in a given sport. That's why.
Transitional Guide to Tactical Strength and Conditioning
Transitional Guide to Tactical Strength and Conditioning
As the tactical sector of strength and conditioning grows, so does the awareness, curiosity, and interest from coaches currently in athletics. Here's a quick breakdown if you're considering making the leap from collegiate to tactical strength and conditioning.
Does Hypertrophy Have a Place in Athletics?
Does Hypertrophy Have a Place in Athletics?
Some of the brightest minds in strength and conditioning present both sides of the argument. Join the conversation.
Programming Two-A-Days for Your Player's Pre-Season and In-season
Programming Two-A-Days for Your Player's Pre-Season and In-season
Poliquin, Thibadeau, and Schoenfeld, among many other writers and researchers, have popularized this method—performing multiple training sessions within a day. Here's how I set this up for my players within a three-day split program.
Utilization and Progression of the Romanian Deadlift in Baseball
Utilization and Progression of the Romanian Deadlift in Baseball
Hitting requires an athlete to hinge and load their rear leg. Pitching requires a slight hinge and load in their rear leg prior to delivery. Defensive players need to be able to get into an athletic position to move efficiently and decisively to a ground or fly ball. RDL your athletes!
Coaches and Parents, Pay Attention!
Coaches and Parents, Pay Attention!
Let's get inside the minds of the high school athletes working towards a collegiate scholarship. I interview five athletes who share their goals, sacrifices, regrets, and suggestions for coaches and parents reading this.
Specialty Bars for Collegiate Baseball and Softball Athletes
Specialty Bars for Collegiate Baseball and Softball Athletes
These sports require a high degree of mobility and stability through the shoulder, place a great deal of stress on the shoulder and elbow, and require an effective and efficient synchronization of the upper and lower limbs—the perfect storm for a specialty bar to keep you safe and sound.
What Do Athletes Really Need?
What Do Athletes Really Need?
Athletes need to be better at their sport. Period. Coaches, fine-tune your needs analysis with precision so you can respectively answer the question above through program design.
Why "The Power of a Note" is Empowering
Why "The Power of a Note" is Empowering
In my new book, Dave Tate reflects, "I still remember the day I looked over, and Blaine was not at the table but outside playing ball with Sheena. He was moving! He was laughing! He was having fun! He was exercising!"
A Fresh Perspective for Training Athletes
A Fresh Perspective for Training Athletes
Unfortunately, so many coaches only focus on performance because that's how they were coached.
The Exercise Selection Chart
The Exercise Selection Chart
Let me walk you through a new weight room and share my processes for creating an exercise selection chart to best meet the needs of your athletes.
The End of the Unilateral Vs. Bilateral Debate
The End of the Unilateral Vs. Bilateral Debate
Do you swing more towards one side than the other? I can tell you that I did. So, we decided to try a progression to work both single-leg and double-leg exercises. Here is what the eight weeks looked like for our athletes.
The X Factor
The X Factor
I'm giving more emphasis on "core" than I have ever before. After four weeks of adding in this X work, it's amazing how much better our athletes feel and look while running, doing agilities, and lifting.
Training the Modern-Day Baseball Player
Training the Modern-Day Baseball Player
I'm talking about the athletes that play one sport and one sport only year-round. In short, build trust and DON'T be afraid to lift your athletes. Here's what a yearly plan looks like.
A Coach's Guide to General Physical Preparedness
A Coach's Guide to General Physical Preparedness
To reach peak performance, you must build a solid foundation dedicating time to GPP. Here's how to widen the base with GPP, when to use it, and how to implement it. Download the GPP Giant Circuit to get started.
Rebuild Your Gym Plan
Rebuild Your Gym Plan
Lifting your first PR wasn’t the end of training for you. It was hard but it motivated you to get stronger and stronger. The same concept will work for your business through these tumultuous times and I’m here to help share a plan with you today.
How Do We Make Money Now?
How Do We Make Money Now?
THAT is the million-dollar question, right?
The COVID-Proof Waverly Project in Phase II
The COVID-Proof Waverly Project in Phase II
Our revisited phase 2 will give you good ideas as to how to start your teams back up after an extended layoff. Waverly had one of their best years in school history following this.
Utilization and Progressions of the Hip Thrust in Baseball
Utilization and Progressions of the Hip Thrust in Baseball
Hip thrusts are my go-to exercise for minor league baseball players to improve strength and acceleration. Here's a typical progression I use for my players. And no, we don't load this movement at the start.
How to Make It Big as a Strength Coach: Sacrifice to Advance Your Career
How to Make It Big as a Strength Coach: Sacrifice to Advance Your Career
Now, it’s time to expect the unexpected, ask questions, be proactive, continue your own education, take it to the edge, sacrifice, present yourself accordingly, hustle, and seven more to-dos (part three of three)!
How to Make It Big as a Strength Coach: The Application Process
How to Make It Big as a Strength Coach: The Application Process
Now, it’s time to get our hands dirty... Let’s start with the internship search. You have to ask yourself what you want. Assuming you want to be a strength and conditioning coach, ask yourself the following questions (part two of three).
How to Make It Big as a Strength Coach: The Foundational Basics
How to Make It Big as a Strength Coach: The Foundational Basics
I was very lucky to come from a great undergrad program, which prepared me to handle the demands of big-time strength and conditioning programs. Here's a reference for the college student aspiring to be a strength coach (part one of three).
Applications of ConjugateU for High School O-Linemen
Applications of ConjugateU for High School O-Linemen
My football players were being held back by strength deficits that are left underdeveloped in most high school programs—development of speed and maximal strength in the weight room. Here's how I filled in the gaps.
Leading Through a Crisis
Leading Through a Crisis
At Varsity House Gym, there have been three major contributing factors in continuing to stay above water and keep our team engaged in daily progress.
The Best Lift for Collegiate Athletes
The Best Lift for Collegiate Athletes
Although collegiate athletes are not powerlifters, powerlifting is the ultimate inspiration for their training. Hands down, the barbell Romanian deadlift should be a part of their exercise selection.
25 Years of Leadership
25 Years of Leadership
In 2021, we as coaches need to find out what makes our athletes tick and then continue to throw logs on that fire. Some guys need a little, and some need a lot. Over the past 25 years in this business regarding leadership, this is the difference between winning and mediocrity.
Compliance is the Science
Compliance is the Science
What’s the point of putting all that work into thinking and planning an in-season program if 90 percent of the people aren’t going to do it?
The Effects of COVID-19 Eliminated My Job
The Effects of COVID-19 Eliminated My Job
I recall heading into this year like a proverbial bull in a china shop. I was prepared for a fantastic and productive 2020. It was a sound plan until it was not. So, now what?
8 Tips to Become a Better Performance Coach
8 Tips to Become a Better Performance Coach
Here's what to do and what not do as an intern, graduate assistant, and assistant as you try to climb the ranks. I didn't find these tips by reading a manual, but through the first-hand experience as an intern at Florida International University and an assistant for the Division I HBCU North Carolina Central University.
The Integration of Unilateral and Bilateral Movements to Assist in Strength Development
The Integration of Unilateral and Bilateral Movements to Assist in Stren...
The program within is called One Big, One Small—there is one major movement, and a secondary movement supports this major movement. It can be used by anyone irrespective of sport or training goal to improve performance or get bigger and stronger.
How I Teach the Squat
How I Teach the Squat
Everybody learns differently. Using five easy steps, this is my way of teaching clients and seminar attendees how to execute a squat.
To Master, With Love
To Master, With Love
The world was a wiser, kinder place with Master in it. Now his body is dead. I guess it's up to me, then, to live up to his legacy.
How Private-Sector Gyms are Surviving
How Private-Sector Gyms are Surviving
The gym owners you are going to hear from are from places similar to where you train or have trained. None of these gyms are the big-box gyms that thrive off of selling thousands of memberships for $10.00 a month.
All Lined Up
All Lined Up
The last time I had the opportunity to train a Division II collegiate football team, I produced their first winning season in five years. The main tools I used were a measuring tape, masking tape, and string.
The Dangers of Confirmation Bias in Fitness
The Dangers of Confirmation Bias in Fitness
Did we create this madness?
A Plan in Place
A Plan in Place
If you watch games, particularly college football games in the 80s, everyone looked strong. I know they had big pads and all, but so many players just looked the part. They definitely kept strength leakage to a minimum. How?
Speed Pull Cycle for Athletes
Speed Pull Cycle for Athletes
What athletes can I use this with? How do I know how much weight to use? How do I peak for an event or playoffs? I thought you'd never ask.
Why Do You Train With Weights?
Why Do You Train With Weights?
Why do you really do it? Let’s try to define your true motivation.
A Peek Inside Minor League Baseball S&C
A Peek Inside Minor League Baseball S&C
It isn't always about the program.
3x3 Performance Programming Matrix
3x3 Performance Programming Matrix
I believe that the individualization of programming in team sports is the real holy grail of strength and conditioning. The application of the 3x3 programming matrix will ensure that each player will have the best opportunity to improve in the areas of dire need.
INTERVIEW: Chip Ganassi Racing Strength and Conditioning Coach Chris Snyder
INTERVIEW: Chip Ganassi Racing Strength and Conditioning Coach Chris Snyder
During my time in Indianapolis with the Firebirds, I came across pit crews that were training at the same place we were. I volunteered my time to help with training for a season then went on to work exclusively with Chip Ganassi about 16 years ago.
Is Your Local School or Team Training Hurting or Helping the Athlete?
Is Your Local School or Team Training Hurting or Helping the Athlete?
Private gym owners, Chris Janek and Steve Konopka discuss the relationships they've built with high school strength coaches, parents, and athletes to maintain one mission: help athletes reach their full potential in sport.
At-Home Offseason Football Training Program
At-Home Offseason Football Training Program
You will most likely never find yourself in a situation like this. Don't feel bad for yourself by not having access to the weight room and your teammates/coaches. Your competition is probably not training right now. TAKE ADVANTAGE!
4 Money-Saving Hacks for the New Business Owner
4 Money-Saving Hacks for the New Business Owner
If you're a new business owner, learn BUSINESS so you can keep your hard-earned money in your pocket.
Guns Up, Let's Do This!
Guns Up, Let's Do This!
We have been analyzing data, scientific and non-scientific research, burned up phone lines talking to everyone and anyone to see what they are doing, and also getting guidelines from our prospective schools or employers about what to do. In the spirit of Leeroy Jenkins, it's time for action!
Why Do Strength and Conditioning Coaches Specialize So Early?
Why Do Strength and Conditioning Coaches Specialize So Early?
Just like early specialization in youth athletics stunts a child's athletic development, the same holds true for coaches. Coaches, don't set your own ceiling.
What Have I Done to Help?
What Have I Done to Help?
I’ve said for years that my job (both current and previous careers) is very easy. What I do is not life or death. What I do is empower those around me to improve. So daily I ask myself, what have I done to help?
Relationships and Team Dynamics
Relationships and Team Dynamics
I write this after fielding many questions during this COVID-19 lockdown period from young strength and conditioning coaches who have either lost their jobs or are at a crossroads of confidence. In some 30 years, I've had 17 strength and conditioning jobs...
The Conjugate Business Plan
The Conjugate Business Plan
Start with the big movement and work on it with maximum focus. Incorporate assistance work to bring up your weakest links. Do a lot of reps at the most important scenarios in your business.
Hand Position During Rest: On Head or Knees?
Hand Position During Rest: On Head or Knees?
When an athlete bends over, it shows who is weak. We didn't want to have our athletes appearing weak, so we made them stand up. Maybe we're wrong about that.
Athletes and Wearing Belts
Athletes and Wearing Belts
A belt is a support mechanism. Your trunk still supports, contracts, and strengthens while wearing a belt and gaining strength. Again, when not used properly, a belt is useless and has downsides. Here's what to know as a coach with a listing of the belts I recommend for high school athletes, college athletes, and lifters.
INTERVIEW: Stewart-Haas Racing Athletic Director Greg Honeychuck
INTERVIEW: Stewart-Haas Racing Athletic Director Greg Honeychuck
From football and baseball to NASCAR, learn from Greg as he continues to climb (and race) the strength and conditioning ranks.
The Need for a Calm Leader in 2020
The Need for a Calm Leader in 2020
There are a lot of different leadership qualities that lend themselves to different times and situations. Every leader is different, and there isn't one perfect personality or leadership type. At this time, however, I think there is one leadership quality that is needed most.
Life as a Gym Owner: What I Learned in Year Two
Life as a Gym Owner: What I Learned in Year Two
From everything we could tell, year two was going to be a great year of advancement, and what we had hoped to be a start to an end of our full-time jobs. But then, life happened: COVID-19, cancer, closure, and more.
The Dos and Don’ts of 2020 Football
The Dos and Don’ts of 2020 Football
Here's a don't: If you are waiting until the summer to begin preparing for the fall, you're already behind the eight ball...
The Body of Work
The Body of Work
It all comes down to three rules. These three pretty much cover everything, and they can be applied anywhere in life: Education, work, family, anything...
Programming is Irrelevant
Programming is Irrelevant
The last time I checked, there are places that squat, don’t squat, wicket run, don’t wicket run, Olympic lift, Conjugate, Triphasic, unilateral, bilateral, and whatever else…BUT ALL OF THEIR ATHLETES SEEM TO DEVELOP.

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