Posts categorized in:

Programming

Kettlebell Leg Training

The other day I was having a discussion with one of my favorite athletes of all-time, the incomparable Danny O’Rourke. Every off-season, DO comes in and we put together a program to help him take his game to the next level, as well as prepare him for the rigors of a 9-month MLS season. He […]

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Q&A: Speed Work

Q: I was wondering if you could help me when it comes to programming for speed sets.  Do you have an optimal percent range that you use when working on bar speed?  I am working with a sprinter right now and wanted to start adding some speed sets in, but I am not sure how […]

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Managing the In-Season Athlete

The other day I was texting with my good friend (and Portland Timbers center back) Danny O’Rourke, and we were discussing how to approach in-season training and lifting. After our discussion, I thought this would be a great opportunity to discuss the topic here on the site. (This is also going to be the entire […]

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5 Strength Training Tips for Females

Between my years as a strength coach, gym owner, and personal trainer, I’ve had hundreds of females come to me with a goal of getting stronger. Some want to get stronger as a goal in-and-of itself (i.e. to compete in powerlifting). Some want to get stronger to improve their athletic development. And others simply want […]

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Thoughts on Training Female Athletes

Coaching is in my blood. Before I decided to become a strength & conditioning or “performance” coach, I thought I was going to be  a basketball or volleyball coach when I grew up. I remember as a teen watching the same recorded games time and again on old VHS tapes, breaking down mechanics, movement, and […]

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7 Exercises You SHOULD Be Doing

I’m not a fan of the article that features “eight new ways to blast your pecs,” or “six new ways to shred your abs.” When it comes to training, I’m very vanilla in my approach. I believe that there are certain basic, big bang exercises that everyone should be using, regardless of their end goal. […]

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How to Write Power Training Programs

Power training is critical in athletics. Whether it’s the ability to juke a defender and break off a big touchdown run, hit a baseball 400 feet, or slam dunk a basketball, power is a key component that every performance coach must program for. However, before you blindly jump in and start doing 100 repetitions of […]

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My Top 5 Moves for Athletic Power

Let’s start with an important, yet not so obvious statement…. Athletes are not professional lifters. Does strength have carryover to what they do on the field or court? Absolutely. But is it the be-all, end-all of athletic development? Absolutely not. When it comes to developing a well-rounded athletic development program, you can’t put in everything […]

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3 Keys to Improving Power

As an athlete, power reigns supreme. Sure maximal speed is important, and being brutally strong can help, but if you want to be at your best it behooves you to improve power. Unfortunately, I think most athletes go about this entirely wrong. First and foremost, they spend all their time focusing on force production vs. […]

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10 Nuggets, Tips and Tricks on Energy System Training

Energy system training (EST) is always a hot topic in the fitness and athletic development industries. And unfortunately, I think there are a lot of misconceptions when it comes to EST. With everyone looking to get leaner, more “toned,” or just look and feel like a sexy beast, it’s natural to assume that glycolytic and/or […]

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6 Huge Issues in Athletic Development

I’ve spent the better part of my life participating in sports at some level. Couple that with the fact that I’ve been coaching athletes of all shapes and sizes for the last 15 years, and I think I’ve got a good perspective on athletic development as a whole. In this article, I want to not […]

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My Top 5 Moves for Athletic Strength

Let’s start with an important, yet not so obvious statement…. Athletes are not professional lifters. Does strength have carryover to what they do on the field or court? Absolutely. But is it the be-all, end-all of athletic development? Absolutely not. When it comes to developing a well-rounded athletic development program, you can’t put in everything […]

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Everything You Need to Know About RPE’s

Writing programs for beginner clients is easy. Perform Exercise A, for X reps and Y sets, rest for Z seconds, and BOOM, you’re done. For higher level clients and athletes, however, it’s just not that simple. Using ratings of perceived exertion, or RPE’s, is a critical component of my programming these days. In this article, […]

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The +1 Workout

One of the biggest battles we face in life is finding time to do everything we want. And while I will do a massive write-up on this in the future (along with the “myth” of time management), today I want to focus on how a little bit of time can do more than you think […]

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Bootcamp in a Box Review

While I’m not necessarily opposed to guest blogs, it’s rare that someone has something unique or profound to say. However, when Luke Robinson of Wolfpack Fitness told me a little bit about how he’s using our Bootcamp in a Box product to improve the quality of his bootcamps, I was instantly hooked. Whether you run […]

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