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Programming
Entry-Level Exercises to Bulletproof Your Achilles
It goes without saying that the number of Achilles injuries in both elite athletes and weekend warriors is on the rise. So if you want to stay healthy, you can’t just keep doing the same old things – you need to train smarter. So think of this today’s video as a starter pack – 3 […]
Continue Reading3 Ways to Make Zone 2 Cardio FUN
I’ve got an admission to make… …for most of my adult life, I’ve absolutely HATED doing cardio. But as a trainer and coach for 23 years now, I also know improving my conditioning is critical if I want to move and feel great as I age. So over the years, I’ve tried just about everything […]
Continue Reading5 Simple Squat Variations for Beginners
Squats are an awesome total-body exercise for building strength, power and muscle in the lower body. And ultimately, I want every client and athlete I train to be able to load a squat variation of their choice. But that leads to a great point – everyone should be working to find a squat variation that […]
Continue Reading10 KB Swing Variations for Lower Body Strength, Power and Explosiveness
Kettlebell swings are an awesome exercise for building strength, power and explosiveness in your lower body. But let’s be honest – sometimes just doing the same, standard KB swing time and time again can get boring! So in this video I’m going to give you 10 of my favorite kettlebell swing variations, as well as […]
Continue Reading4 Rowing Exercises GUARANTEED to Build Upper Back Size and Strength
If your goal is to build muscle, get stronger, or stay healthy as an athlete, rowing exercises should play a critical role in your development. But what exercises are best? Are certain options better than others if your goals are strength and size? In this video, I’m not only going to detail 4 of my […]
Continue Reading12 Bench Press Alternatives for Strong, Healthy, and Pain-Free Shoulders
The barbell bench press is one of the most rewarding lifts we can do in the gym. Whether it’s building muscle, getting stronger, or improving our athletic performance, the bench press can check all of those boxes. But you know what’s not cool? When every time you bench press your shoulders hurt! So if you’re […]
Continue ReadingBasketball S&C Checklist: 5 Preseason Must-Do’s
Most Strength & Conditioning Coaches do a good job at providing their basketball players with a comprehensive preseason training program. The great S&C Coaches, however, turn over every stone in the process of helping their hoopers not only build strength and power, but also develop the health and durability needed to withstand the constant demand […]
Continue ReadingEric Schmitt on Program Design and Agile Periodization in the NBA
If you’ve ever wondered how to write training programs for an NBA athlete, you’re going to love this episode. Whether we’re talking about off-season development, managing the grind of an 82-game season, or bringing an injured athlete back to 100%, today’s guest has seen it all. Eric Schmitt is in his fifth year as the […]
Continue Reading3 Ways to Spice-up Your Push-ups!
Here’s a little known fact about push-ups… …they don’t HAVE to be boring! Push-ups are a key exercise in almost every training program I write, but you also need to find ways to spice them up and make sure your clients and athletes are still being challenged by them. So in this video, I’m going […]
Continue ReadingUnlock Your Shoulders in 5 Minutes or Less!
If you’re tired of having stiff, achy or beat-up shoulders, here are 4 things you can do in 5 minutes or less to get you feeling RIGHT! We’ve all heard the saying “if you don’t use it, you lose it” – and I feel like that’s 100% true when it comes to shoulder mobility. And […]
Continue Reading3 Ways to Run Better Group Workouts
Group workouts don’t have to be cookie-cutter, and they definitely DO NOT have to suck. While large group workouts will never be as individual as private or 1-on-1 sessions, there are several simple things we can do to immediately improve the results of these sessions. In this video, I’m going to break down 3 simple […]
Continue ReadingAthletic Rowing
If your only goal in life is to build a huge upper back, this isn’t the video for you. However, if you want to have a strong upper back, while maintaining your mobility and athleticism, this will DEFINITELY help! In this video, I breakdown the following: Why heavy, bilateral rowing is great for strength and […]
Continue ReadingAthletic Pressing
If you’re looking to build huge, showy muscles or bench press weights equivalent to compact cars, by all means bench press ‘til the cows come home. BUT, if you’re looking to improve your strength while also maintaining your athleticism, it may be time to find some different alternatives! In this short-video, I breakdown the following: […]
Continue ReadingMedicine Ball Training 101
Want to learn more about medicine ball training? Then this is the video for you! While definitely not all encompassing, this is a great video to help you better understand how I use and implement medicine ball training with my clients and athletes. Here’s a brief overview of what I cover: Why we do we […]
Continue ReadingUsing the “Microscope Approach” to Write Better Training Programs
One of the most feared days in every IFAST Interns existence was the dreaded “Program Defense Day.” On this day, our interns would have to stand up in front of Bill, myself, and the current IFAST coaches and explain – in excruciating detail – every aspect of a workout they’ve written for a hypothetical client. […]
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