One of my biggest “duh” moments at the @bodybyboyle Winter seminar this past weekend was when Coach Boyle was speaking about max effort sprinting. Max effort sprinting has a ton of benefits. It develops acceleration and speed — and every single athlete will benefit from more speed. It’s true velocity training — nothing we do … Continue reading A New Big Reason to Sprint Consistently?

An overview of all of our contrast work we’ve done in the last couple years. Upper body pulling and pressing as well as both unilateral and bilateral lower body work. Most of the time we perform contrast work on Wednesday’s before our Friday/Saturday’s games as a way to move a little faster and try to … Continue reading An Overview of Our Contrast Training

Here is a simple but extremely challenging combo exercise that we use as an upper body pressing movement, especially during the in-season period and spring practice period when shoulders tend to get worked a little more via volleyball. Shoulder friendly pressingCore stabilityShoulder stabilityCrossing the midline As I’ve said before, we use the tennis ball as … Continue reading Exercises You Should Be Doing: Lateral Crawl with Push Up

The 80/20 Principle asserts that a minority of causes, inputs, or effort usually leads to a majority of results, outputs or rewards. ➖ Richard Koch How does this apply to the weight room? It means that all exercises aren’t created equal. That the majority of the results we see come from a minority of what … Continue reading The 80:20 Rule

Happy Monday! Like every other Monday, here are a few thoughts bouncing around in my head after a week of reading, podcasts, cruising social media and any other continuing ed. Enjoy! 1. I know I may offend some people, and I’m not saying there is no benefit to bilateral lower body training, but I don’t … Continue reading Monday Musings

Happy Sunday! Just like every other Sunday, we have another group of podcasts and articles to read and listen to that I have dived into. Like every other week, there was a ton of content out there both in written form and through podcasts. Podcasts https://www.spreaker.com/user/danddfitnessradio/episode-049-sue-falsone-bridging-the-gap https://continuefit.com/strength-coach-podcast-episode-273-mma-supertrainer-lawrence-herrera-from-the-performance-ranch/ Book of the Week Tweet of the Week … Continue reading S&C Week in Review: 2/16

Anyone that knows me knows that I have a pretty cranky lower back. Because of that I do very few lower body exercises that load my spine. Over the last few years it’s been a lot of RFE Split Squats, 1-Leg Squats, 2KB Front Squats, 1-Leg RDL’s, Slideboard Leg Curls and Sled work when it … Continue reading 4 Unique Lower Body Movements with the Landmine

A simple ‘filler’ exercise we have been using between sets of our bigger/compound lifts that checks a lot of boxes. Hip Extension ➖ hockey 🏒 players could always use more of thatGlute ActivationAnterior Core ControlShoulder FlexionScapular Upward Rotation Lots to like‼️ https://www.youtube.com/watch?v=DUFEv5iYbHs

“Every program aimed to enhance athleticism needs some sort of loaded carry in it.” 👉 Dr. Stu McGill Loaded carries are great for training grip, core strength and stability, coordination, work capacity, and can play a huge role in shoulder health. Maybe more importantly, loaded carries are a self-limiting exercise/movement, training our postural stabilizers and … Continue reading Various Ways to Perform Loaded Carries

Another month, another post full of random thoughts that have been going through my head. Hope it sparks a little thought in people and you enjoy! 1. Maybe the single biggest ingredient in the formula for success is knowing how to get along with other people. 2. High performers always blame themselves. Low performers blame … Continue reading Random Thoughts: February Edition