Single Leg Training Research

For sake of clarity I’ll start by stating that I think both bilateral and unilateral training has a place in a well-rounded performance program. Trapbar deadlift and goblet squat are staples in our strength programming for developing athletes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀With that said, it seems that everyday we are seeing more and more evidence for the prioritization… READ MORE

Coaching The Side Plank

The side plank is a classic core exercise that despite it’s popularity is often performed with less than stellar technique. Check out this video and follow the tips and progressions to build your obliques and get more out of your side plank.⠀⠀⠀⠀⠀⠀⠀⠀⠀1. Shoulder Set-Up: Be sure to set up with the elbow directly under the… READ MORE

Ring Fallout Anti-Extension Progression

Anti-Extension trunk and pelvic control should serve as the foundation to any well-designed training program. Athletes who can command sagittal positioning of the spine and pelvis will have more success developing frontal and transverse plane strength and power down the road.⠀⠀⠀⠀⠀⠀⠀⠀⠀Following success with static sagittal plane progressions bear plank > modified plank and front plank… READ MORE

KB Loaded Leg Lower

Is that Movement Prep or a Core Exercise? …..Yes.⠀⠀Isn’t it all really the same thing? Quality exercise choices tend to transcend categories.⠀⠀Leg Lowering can be a great tool to develop the pelvic stability necessary for opposing hip flexion and extension. I would use this drill as a progression from Band Assisted Leg Lowering where I… READ MORE

Landmine Loaded Squat

I like the landmine squat as an alternative exercise choice for general population clients who have been training with me for an extended period of time and are looking for some variety in their programming. The change in vector provides a nice challenge and the use of the landmine and wedge promotes a deeper squat.⠀⠀I… READ MORE

Rehab 101: A Coaches Guide To Rehab

Today’s Topic: Contraction Types⠀⠀⠀⠀⠀⠀⠀⠀⠀Following surgery, acute injury or a tendonitis it’s important to have a thoughtful approach to progressive overload to ensure that we restore load bearing capacity and overall functionality to the athlete while also avoiding excessive loading.⠀⠀⠀⠀⠀⠀⠀⠀⠀In my experience working through various contraction types can be simple way to ensure progress with minimal… READ MORE

Are we “Activating Glutes” or just teaching people how to move?

One thing I‘ll almost always do with beginners is teach bridging during the movement prep portion of our program.⠀⠀⠀⠀⠀⠀⠀⠀⠀Very often when discussing this coaches will refer to this as “glute activation” however this is a term I have done away with as I feel like it creates an inaccurate description of what is going on.⠀⠀⠀⠀⠀⠀⠀⠀⠀The… READ MORE

As if Chin-Ups weren’t hard enough already…

Chin-Ups with Iso-Holds in between reps can be especially beneficial to develop overall pulling strength. You’d be surprised how much more difficult chin-ups become with a short pause at the top of every repetition.⠀⠀⠀⠀⠀⠀⠀⠀⠀I especially like this progression for grapplers like wrestlers and jiu jitsu athletes or really any athlete who’s job is to physically… READ MORE

Seated No Countermovement Box Jump

The seated box jump is a great lower body power variation to use when look to develop starting power. By sitting down it prevents the use of stretch reflex and requires the athlete to only produce power with concentric effort.⠀⠀⠀⠀⠀⠀⠀⠀⠀Execution: Be sure that the athlete is starting in a loaded position with their feet firmly… READ MORE

Anti-Extension Regressions: Bear Plank to Short Plank to Front Plank

Anti-Extension Regressions: Bear Plank to Short Plank to Front Plank The ability to control the relationship between your rib cage and pelvis in the sagittal plane is foundational to developing higher levels of core strength and power down the road.⠀⠀⠀⠀⠀⠀⠀⠀⠀Very often we think of The Front Plank as being the entry level progression for clients… READ MORE