Charlie Weingroff Quotes to Make You Think

Recently I was looking back through some of my notes that I have taken when listening to some podcasts. In doing so I realized that Charlie Weingroff has some really good thoughts and quotes that really make you think, many of which are worth sharing. And since I’m all about things that make you think a little and grow as a strength coach, I thought I would share some of the quotes that I found to be the most thought provoking.


1. If you have symmetrical 2’s (FMS) and an athlete still isn’t good at something, it’s a coaching issue.

2. The goal of strength & conditioning is to develop athletes that are fit and resilient enough to deal with the demands of their sport.

3. You can’t coach someone through a stiff joint.

4. If you try to train in positions that the body doesn’t own…that’s an injury risk.

5. Fitness is just becoming resilient to stress.

6. Corrective exercise should change a movement immediately. If it doesn’t, it probably never will.

7. You can have a strong core in one pattern, yet not in another.

8. Loss in centration in one joint leads to loss of centration in every other joint.

9. Use enough weight in the get up and let the weight teach you to be in the right position.

10. Lactic capacity is the monster.

11. FMS: Can the joints get into the correct positions to absorb and adapt to stress?

12. If you can’t do something correctly and do it anyway, you’ll eventually lose.

13. It’s not that hard to be cutting edge, you just need to be willing to learn.

14. Do you have to use barbells? Do you have to use kettlebells? No, you have to win.

15. Biomechanics and EMG don’t lie, they just don’t tell the whole story.

16. If something doesn’t change the way you move or make you more fit, it’s a warm up or a cool down.

17. Move well enough, move strong enough, move for a long period of time.

18. The most important core muscle is the diaphragm.

19. More people would rather do it their way, the way their comfortable, the way they were first taught, instead of doing what’s right.

20. Russian twists (flexion & rotation) are a great way to crush your spine in an inefficient manner. If there is one thing the spine hates, it’s the combination of flexion and rotation.

21. Stability is control in the presence of change.

22. I could give two shits what they can lift in the weight room. I only care what they do in sport.

23. You can have a ton of 21’s on the FMS, but if your training is terrible they’ll still end up hurt.
24. Little girls that can do pull ups don’t sprain their ankles.

Random Thoughts: July Edition

Here is a very random post that has 20 different thoughts that have been going through my head. Enjoy!

1. It is by no means an absolute, but I think athletes that can perform legit sets of 1-Leg Squats are going to be less likely to tear an ACL. Lots of proprioception, stability and a lot more strength required then most people give the exercise credit for.

2. You should never get hurt during strength training or because of strength training – strength training is essentially performed so people don’t get hurt!

3. Lateral sled work is grossly underrated. For any athlete/sport that has a tendency to have groin injuries (hockey, soccer) lateral sled crossovers are a phenomenal way to strengthen the adductors in an extremely functional way and are also extremely important for athletes that play a sport that requires them to cut a lot. Additionally, getting into the frontal plane is always a win.

4. Athletes don’t buy into coaching, they buy into coaches.

5. Performing some version of Turkish Get Up’s every single day may go a long way in improving T-Spine mobility.

6. If your clients are terrible, you’re a terrible trainer. If their technique sucks, you suck. – Mike Boyle

7. The two biggest issues in our field are stupidity and ego.

8. After working with the hockey population for a decent amount of time, it is clear that glute function is a major issue, most likely because of tight hip flexors. Bridging is much more difficult then it should be…therefore I think more bridging is always a good thing for the hockey athlete.

9. Something we’ve played around with is pairing low level corrective exercises and core exercises with our power work. This seems to be a great way to build in enough time to recover between sets.

10. Everyone wants to test well, but ultimately what matters most is how they play their sport and staying healthy. Too many people spend too much time trying to chase numbers that don’t and won’t help them at their sport.

Linear Acceleration

Want to improve acceleration? Push a heavy sled.

One of the biggest misconceptions is that sports are about speed. They aren’t. Team sports are all about acceleration, not top speed. And it doesn’t matter what sport you play, improving acceleration will enhance athletic performance.


Heavy sleds develop specific strength that targets the exact muscles used in sprinting/acceleration, something that nothing else can emulate. The sled teaches the athlete to produce force in a forward motion just like they would in sprinting/acceleration.

sled push

In addition and often overlooked, sleds can also be great in-season, as there is no eccentric portion of the movement and soreness shouldn’t be an issue.

Simple Off-Season Progression: Sled March, Sled Sprint, Contrast March to Sprint